Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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Category: Fitness

Exercise Motivation That Works

There’s a lot of advice about exercise floating around out there. Everyone knows they need to work out, yet most of us don’t (well, everyone except you, dear Apples – right?). The big problem is motivation.

Let’s face it: we just don’t feel like it.

– We know we need to.

– Once we get going, we usually like it (or at least, it’s not a totally miserable experience).
– We always feel better afterwards.

– We sleep better that night.

– We feel really confident and light-hearted for the rest of the day.

– We love that good soreness the next morning.

And yet…we still refuse to exercise habitually.

Things that are officially easier than forming an exercise habit:

– House-training a puppy.

– Cleaning the outside of the windows on the second floor. With a broken squeegee.

– Spending the weekend with your mother-in-law. Alone. In a motel.

– Changing a flat tire in your best suit.

– Spreading cold butter on bread.

– Getting a real person when you call customer service.

– Peace in the Middle East.

If you aren’t going to exercise, you aren’t going to exercise – end of story. If you really want to get fit this year, or simply fitter, there’s one surefire way to do it: stop thinking about it and don’t wait until you feel like it. Nike is right: just do it. A lot of exercise advice focuses on convincing you that you need to work out. But please, you’re smart – you already know that much. And you know exercise is good for you. So, if you’re serious about finding motivation, here are 5 guaranteed motivation tips:

1. Click here to see what will happen to you if you do not work out.

2. Click here to see what can happen to you if you do work out.

3. Instead of swearing you’ll exercise or promising to stick to a workout regimen, commit to health the easy way: just commit to putting on your sneakers. Really and truly, that is 90% of the battle. Don’t think about working out; only think about putting on your shoes. Do that, and it’s instantly easier to start the workout. Even if you only do 10 minutes, at least you did something! We promise this works. So commit to shoes.

4. Ask us for encouragement. We are completely wrapped up in the thought of helping you get fit and healthy this year!

5. Don’t overestimate yourself. People set hugely unrealistic goals. We think we could all look like Cindy Crawford if we felt like it. We work out a few times, nothing happens, and…we’re back to lifestyle circa 2006. If you’re not really habituated to working out, it is harder than you think. That’s okay. It’s actually healthy to accept that. Set smaller, more realistic goals. And we mean small. 10 sit-ups a day. 5 push-ups. A jog to the end of the block and back. A walk to the store. Get used to simply

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Outtakes

Between bird flu, Rhode Island school closures, conjoined children, the new WHO director, an ethical debate about a disabled daughter, and the ruckus over human-animal DNA splicing, it’s been quite a controversial and bizarre week in the world of science and health.

Frankly, I’ll leave these stories to Google and all the pundits chomping at the 5 o’clock Friday bit. If you’re looking for a little bit of a breather from all this, the Bees have gone hunting for the latest study findings in the field of health, and here’s the best of the catch:

1 – My favorite kind of study: one that’s randomized, placebo-controlled, and long-term (in this case, nearly 7 years!). The findings reveal that supplementing with zinc helps fight aging and age-related diseases, macular degeneration, and oxidation. It’s one of the better-designed studies I’ve seen on zinc. Although, quick note – long-term supplementation with zinc needs to be kept at a fairly low dosage and quality source such as found here . Here is the American Journal of Ophthalmology Clickativity for those who want the nitty-gritty.

2 – A researcher named Bruce. Now here’s a guy I like. He writes a terrific essay on the need for particular nutrients to mitigate certain effects of aging, cancer risk, and cellular function, and is upfront about his conflict of interest (he’s part of a scientific advisory board involved in the licensing of a supplement that supports mitochondria). Nevertheless, he doesn’t profit, his findings are spot-on, and I appreciate the academic honesty. That’s more than can be said for a lot of conflicts of interest in the medical industry that get hushed.

We’ll be getting into ATP, stress, oxidation and mitochondria in the future to help you understand why our bodies age and weaken the way they do, and what can be done about it (first tip: take a potent multivitamin with antioxidants, and lay off the sugar). But Bruce’s summary is worth perusing for a quick minute. The more you can do to stop oxidation at the cellular level, the better your health will be in myriad ways: wrinkling and aging, energy, immunity, cognition, disease prevention, liver function, nervous system function, cardiovascular health, and so on. There is a common component to many diseases, illnesses and dysfunctions of the body – it’s cell damage.

3 – Exercise improves life in your golden years. A study from the Journal of Gerontology highlights the critical need for folks over 60 to continue building their strength through exercise. Aging is essentially a process of tissue wasting away – hair, organs, vital fats, muscle and bone tissue, and even brain tissue. Exercise, particularly strength training, offsets this process to the extent that is possible. Living long is great – but I’m interested in living well, too. I’m sure you are as well. Exercise later in life is also critical for maintaining confidence, emotional happiness, and a sense of security – all important things for everybody but especially seniors. Medline Plus, a public service resource,

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The Personal Trainer that Fits in Your Pocket

Have you ever dreamed of having a personal trainer at your side to offer guidance, advice and words of encouragement when the going gets tough? (Wouldn’t that be nice!) Wouldn’t it be nice to have someone at your beck and call to give you direction, and assist you through your rigorous workouts? Now you can have all this without it breaking the bank. PumpOne is an innovative approach to providing exercise and workout routines to people on the go. All you need is a compatible iPod, Blackberry, Zune, or any other similar such hand-held device that allows you to store and view color images (jpegs). Their site provides dozens of downloadable workout routines in the categories of strength, weight-loss, endurance, flexibility and heart-health so that you can target your fitness goals. Each routine costs between $19 and $29 and has numerous exercises. With the varying types of workouts and levels 1, 2 and 3 difficulties there is bound to be a routine that fits your needs. Still, don’t be discouraged if you don’t see exactly what you are looking for right away as an expanded inventory is coming this fall when ‘sports specific training for golf, skiing, triathlon training, tennis, wakeboarding, and outdoor pre/post natal and senior workouts’ will be released.

[tags] PumpOne, ipod, blackberry, zune, mp3, personal trainer, gym equipment, fun workout gizmos, exercise gadgets [/tags]

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An MP3-Player for the GYM-Goer

In light of the holiday season this week’s Aaron’s Additions brings you a cool health gadget that could be the perfect gift for the health-conscious loved one in your life. Sony’s new MP3 player, created with workout-wonders in mind, packs tons of features into a distinct shape.

Sony geared their new S2 Sports Walkman MP3 Player (NW-S200) toward exercise buffs by including a stopwatch, pedometer, and a calorie counter so that you can track your workout progress. It is also designed with a water-resistant build so that you never have to worry about handling it with your inevitably sweaty hands.

Apart from these functions Sony has added some innovative elements as well. The Shuffle Shake feature allows you to listen to your music in shuffle mode simply by shaking the player three times. When you are tired of listening in shuffle mode just shake it three more times to return to your normal playlist.

The next inventive design component is the Music Pacer feature. This adjusts the rhythm of your music to match your pace. When you speed up so will the music, and when it is cool-down time the music will revert to your slow playlist.

An additional feature that sets this music device apart is its Quick Battery Charge feature. With only a 3-minute charge you can be listening to your favorite tunes for up to 3 hours! And if you can wait for the full 45-minute charge, you can expect a generous 18 hours’ worth of playback time.

The player comes in a 1 GB model that holds about 675 songs, and a 2 GB model that holds about 1350 songs. The player also comes equipped with an FM tuner with programmable preset stations.

How Sony managed to pack all these features into a package that weighs less than an ounce is hard to fathom. And this mp3 player is light, not only in weight, but on your wallet, as well – coming in at $119.99 and $149.99, respectively. Check out Sony’s S2 Sports Walkman MP3 Player. It could be the ideal workout companion.

[tags] gadget, MP3 player, gym equipment, GB, music pacer, shuffle, Sony S2 Sports Walkman MP3 Player, best portable music player [/tags]

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Social Networking Out

Last week we brought you a great new way to track your dieting progress with The Daily Plate. But The Daily Plate isn’t the only ‘Web 2.0’ application in the online universe that is designed to help you cut the fat. Introducing Traineo. The philosophy behind Traineo is that having a coach, friend, or spouse to motivate you through your journey of weight loss is the best way to see results. Having a personal motivator talk you down from that box of doughnuts you were about to consume can pay huge diet dividends. With this in mind Traineo was designed to connect you with people that have similar health goals that may be able to offer words of encouragement and support. If you don’t like the idea of having friends and family follow your weight loss journey you also have the option of allowing other Traineo members track your progress. Having someone there when the going gets tough – someone to motivate you and help you through the difficult times – can be all it takes to push you over the edge and into a healthy lifestyle.

Traineo has a slick interface which makes it a cinch to use. While you can’t pick and choose your food items from a database of thousands of dishes there are many other features that set this website apart. Beside the ‘motivator’ feature, there are online forums, featured articles on health and nutrition, and a ‘My Stats’ page that allows you to track you weight loss over time. The greatest part of this incredible resource is that it is entirely free. If you are looking for yet another tool to help realize your health goals and would like to unite with similarly minded people this may be just the ticket.

[tags] Traineo, web 2.0, Daily Plate, free resources for health, weight loss, online diet help [/tags]

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Clickativity

For all the weekend warriors (you know who you are), here are the top 10 first aid myths from Ririan to be aware of. It’s amazing how some myths persist in spite of all evidence to the contrary.

And remember, pals: don’t overdo it on the weekends.

Health is a 24/7 job! Think frequency, not intensity.

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