It was much too difficult to pick just one topic to discuss for Men’s Health Month so as you can see, I picked six things to talk about. These items have been on my mind as of late and are relevant for all the men out there so let me know your thoughts and own experiences regarding the following topics.
1. If it has been more than a year since your last full physical exam then pick up the phone today and call your primary care physicians office and book yourself an appointment. When you’re done have the secretary book you in advance a year from that date. I try to make it each year the same month as my birthday. A great number of ailments and for that matter diseases that people end up getting would never exacerbate if caught early and a yearly check-up could significantly improve your odds in those areas. While you’re at it do the same thing regarding regular teeth cleanings and eye exams.
2. We like to say at Koko, that lean muscle is like the fountain of youth, the more you have the better off you and your metabolism will be as you age. Research shows staying active coupled with regular strength training is the best prescription to help fight your cause.
3. If you’re really interested in seeing how healthy you are then take a look at your blood profile. I have used Inside Tracker, a company founded by scientists from MIT, Harvard and Tufts University to “give you blood-based, science-driven, effective advice on simple changes you can make to optimize your performance and health.” I really enjoy looking at what is going from a “deeper” perspective and track those metrics over time. Inside Tracker also does a great job at suggesting food options if you’re low in specific areas to help you drive those numbers back into a healthy range (think testosterone here guys).
4. Make a foam roller, a pair of tennis balls and a lacrosse ball your best friends. All that pain, stiffness and tightness that you typically experience may be due to restricted fascia. Fascia is basically connective tissue, along with ligaments and tendons, that acts as, among other things, as a support structure and plays an important role in overall health. Use the tools mentioned to roll away some of that residual pre/post workout stiffness. This helps just temporarily though and to get at the root of the problem speak to a coach and take advantage of applying some pressure to “tight” areas with those tennis balls or lacrosse ball. Have someone show you the right way to accomplish this or you could do more harm than good. In addition, get more sleep and drink more H2O to help your cause.
Mobility Series 1C: Thoracic Massage. This is a great way to get in and work this area more deeply than #foamrolling would. I'm using two #tennisballs that are duct taped together – you can also put them in a sock and tie-off the end. Place the balls below the last cervical vertebrae (feel for "bump" in the neck). Roll down each thoracic vertebrae slowly taking 30-60 seconds to work the area before moving on. #mobilitywod #mobility #l4l #l4like Performing the movements seen in videos 1A, 1B, and 1C will help to increase your range of motion and improve mobility in an area that is tough to reach.
5. Work on reducing your body fat level by 1-2% this month. No, not by doing more steady-state, long duration cardio. Try completing eight short, high intensity interval (HIT) sessions over the course of the month. Get outside and do sprint intervals, try using a Schwinn Air-Dyne bike, maybe a Versa climber or a rowing machine, you get the picture. Separate the HIT sessions with 3-days between each session. On those “off” days watch your added sugar and do some form of strength training. In regard to added sugar, consume less than 150 calories a day (38 grams) and use the MyFitnessPal app to make you more aware of what you’re consuming and to help you document it. As for strength training, try using “giant sets” – choose five multi-joint movement exercises, like lunges, squats, deadlifts, chest press and pull-ups, and do each round for a desired number of repetitions or for a specific amount of time like 30-45 seconds each. Aim for a minimum of two weekly sessions. Like your cardio, it does not have to be long, quality trumps quantity especially during Men’s Health Month.
6. Finally, mix things up and take a yoga class. You may have to go out of your comfort zone here. There is a reason why more and more college and pro athletes are now doing more yoga. It’s great for your mind/body/spirit. If you don’t want to venture out or pay for it then download the Headspace app and meditate a bit. Adding these six health and fitness tips during the month of June will make you not only more manly but a better friend, brother, dad, and husband. Hopefully, this time next June, a few of these will stick and be part of your regular routine.