Strength of Unity

I’m not a big numbers or stat guy, but when the numbers are this big (and continue to trend upward) I had to take notice. The Centers for Disease Control and Prevention (www.cdc.gov) released an article in January of this year stating that in 2009-2010, 35.7% of American adults were considered obese. If that doesn’t grab your attention, this next stat might: 17% of America’s youth were considered obese in that same year.  Okay just so we are crystal clear:

In 2009-2010, 35.7% of adults and 17% of youths living in the United States of America were considered obese.

Now do you believe that this is a real epidemic!?! Ladies and gentleman, these stats are not from the 1980’s, 1990’s or even ten years ago … they are less than five years old. That is extremely frightening to me. We are slowly killing ourselves with being overweight. But that is only the beginning …

What are the major causes?

There are several underlying reasons why our society is getting larger each year. And because of these reasons, it’s extremely difficult for medical professionals to pinpoint one specific cause. This isn’t a black and white issue, rather one that remains in the grey causing much debate and frustration for many people. What we do know is that environment, genetics, nutrition and lack of physical activity do have vital roles in determining if a person becomes obese. To a certain degree, we can combat all of the above mentioned reasons, even genetics.

The consequences of not trying to combat obesity are severe, not only for the obese but all of us. Just some of the risks associated with obesity:

·         Diabetes

·         Heart Disease

·         Cancer

·         Stroke

·         High Blood Pressure

And the economic impact is even greater. Consider that medical costs associated with obesity may include (but not limited to): preventive, diagnostic and treatment services; loss of income due to disability & restricted activity.

Our Role in Society’s Future

Many of you reading this post already are established fitness freaks, workout warriors, trainers and coaches. Some of you are just beginning your journey towards a better tomorrow. For this, I applaud you for making a healthy decision. It isn’t an easy path to follow all the time, but it is extremely rewarding and beneficial.

Our place in society should not be at the forefront to lead, but in the middle. We are not here to ridicule, put down, make fun of, or anything of that ilk. Instead, we can encourage, praise, help, motivate, inspire and transform. If we try to lead from the front, everyone else has to play catch up to us. There are those who already believe fitness and health are daunting, we don’t need to add to these situations. That is why I say we need to lead from the middle. Its there, we can create the most positive change in our society.  We have an abundant mixture of all experiences, ages, and views from this vantage point. We can help society move towards a healthier, better tomorrow from the middle.  From the middle, we can reach many more people, building a network of thousands for a healthier tomorrow. But we cannot do this alone … …

Strength of Unity

We must act as one. It doesn’t matter what affiliation you have with whichever company. It doesn’t matter if you workout at Gold’s Gym or in your living room. I don’t care if you use whey protein from Optimum Nutrition, take a pre-workout from BPI, use CLA and buy it all from GNC. If you prefer Herbalife over Shakeology. Your favorite trainer is Jericho McDuffie, Jillian Michaels, or Richard Simmons. P90X, TAP OUT, RIPPED, or BodyBeast. All this does matter … and it doesn’t. It does because you are remaining strong, lean and healthy. It doesn’t if we don’t come together for the great good of this planet. There are times when personal agendas and goals need to be set aside. Moments of crisis have defined our world just as much as moments of triumph. I believe we are in the thick of a health crisis that, if not attended to, could lead to an even larger epidemic in the very near future.

There is a dire need for us to come together and take the fight to obesity. Not as individuals, but together as a force of one. We need to set aside company beliefs, mission statements and the like to unite under one banner, under one belief to put a sizable dent in the foothold that obesity has created. We will remain individual yet united to take on obesity … that is our goal, our mission. We need to stand tall and proud on the battlefield so that others may see us, rally around us and contribute with us. Our cause is one not of heart disease, cancer and early death. Rather, its one of renewed hope, confidence, and positive energy for a better tomorrow.



 

One Banner. One Belief. United we stand in the face of adversity. Let all hear our might battlecry as we take down the enemy!!

Dogged Stubborness in an Unfinished Story

For some, the journey starts out of necessity. Others may start their journey out of want. And some even happen to stumble upon it. There is no right or wrong way to start your journey ... the hardest part is finding the right path to travel down. I don't think I've ever told my story. It's not one of great peril, disastrous circumstances or unimaginable miracles. I would say my story is a modest one with moments of self realization, dogged stubbornness and an ending that hasn't been put to paper as of yet.

"Life's not about finding yourself, it's about creating yourself." - Ben Feliciano

I've never been overweight, bulky or obese. But I've also never been muscular, toned or defined. I was your 100lbs dripping wet type kid most of my life. Even in my twenties i could easily hide behind a pole. I wasn't the fastest kid in town either. Even though I played soccer at various levels during my youth, I was still the short scrawny kid who got picked last for every team at recess. It really never bothered me that much. Really what was I going to do, will myself to grow and bulk up? Trust me, I tried and it didn't work. I just sort of accepted it and moved on.

I played soccer for many years (school and community leagues), but wasn't really that good. I loved to play, but honestly the team was better off with me on the bench. All that running, an unending reserve of energy and a fast metabolism kept the fat off me but I was never successful at adding any type of weight. Probably didn't help that I never picked up weight training either.

In my twenties, I didn't really exercise all that much. In fact I probably went the other way entirely. While attending Moorhead State University, I started something that would plague me for a very long time, smoking. Yes, I am a former cigarette smoker. At one point I was up to nearly two packs a day. I thought it was cool, liked the flavor and it was a social thing that led to meeting new people. Even after leaving Moorhead, I continued to smoke, sometimes very heavily, especially while out at the bars. Drinking and smoking while throwing darts became second nature. This was during a time when you could smoke inside and enjoy a Blue Moon. It was also during this time that I was drinking heavily every weekend (sometimes weekend binges spilled into the weekdays) with buddies and having a blast doing it.

As time slipped away, I wandered from job to job, industry to industry not knowing what the hell to do with life. After what seemed like forever, I settled in with the service industry. I loved it. The energy, social interaction, being on the "go" all the time, and most importantly, the drinking after work with your co-workers. Somewhere in the middle of all this, I enrolled at The Art Institutes International Minnesota for the Culinary Arts program. I guess I figured that I could make it in an industry that embraced all of society's rejects who couldn't hack a "real" job. Besides, all the skulduggery and shenanigans that Anthony Bourdain wrote about sounded fun. And it was a ton of fun. I got to cook, grill, fry and eat my way through school. At the end, I was a well fed culinary graduate who had dreams of being a chef. After being in "The Industry" for a couple of years, I was up to nearly two packs of cigarettes a day, working 70 hour work weeks on a regular basis, not sleeping much, and drinking way too much. It was a path that didn't require much thought or care. Looking back now, it was a destructive and selfish path that I knowingly chose.

The Change

It all changed pretty quickly for me. After meeting my wife Catherine in late 2007, we started dating seriously in a short time. Both family and friends took to her right away. Catherine's friendly personality won over my family and friends easily. I was told (by more than a few people) that she "was a keeper" and I better not let her get away. I took that advice and married her in 2010. As many of you know (and if you don't know ... surprise!) I walked right into the starting role of being a stepfather as well as a husband.

So within time, I quite smoking for my own health but also because of Catherine's two wonderful children, Adam and Megan. Even when I did smoke, I had a disdain for smoking around children. In my world, smoking in front of a child is something I wasn't willing to do. So, I quit. And to this day, it's still one of the hardest things I've ever done. Hard but rewarding. I still have cravings today but that what gum and willpower are for ... Just say no!

After leaving the service industry for good in late 2010, I knew that changes were going to be needed. Those changes would come in time, nothing swift or quick but gradual and consistent.

"I presently struggle with ..." - Tony Horton

It all started with a chance. And I really had no idea what to expect. All I knew was that a buddy of mine wanted me to give something called P90X a try. I had no idea what I was getting myself into or what type of challenge I was about to take on.

I don't remember the first workout, but I can guarantee it wasn't easy. What I do remember was seeing Tony Horton, Daniel Haas and Dreya Weber and who ripped they looked. The crazy thing about it was that I jumped right in without knowing much about P90X, Tony Horton or even about weight lifting. I was never one of those weight room freaks or a gym rat. I actually was very afraid to go to a fitness club, I was extremely intimidated by them. Self conscious, very much so. But I knew a change was needed and after a few workouts I was hooked. There was something I connected with in that program, something I completely gravitated towards.

In time I become completely, hopelessly and utterly addicted to P90X. I bought fully into what the program was about. As I continued through the P90X schedule, I began to see the results. Within a short period of time, I realized how out of shape I actually was. Everything from strength, agility, balance to posture and speed were not good. All those Sundays spent eating bags of chips watching football, all the deep fried foods and sugar loaded soft drinks had caught up with me. Just cause I was "thin" looking didn't mean I was healthy.

And P90X reinforced that simple notion. I had a difficult time traversing through the workouts to the point where I nearly gave up. But I didn't give up. I kept trying and pushing for ... well, honestly for some kind of self vindication that I wasn't going to be beat by a DVD. I wanted to know that I could finish what I started and that I could do it with a measure of grace (except for Yoga X, which I was truly ungraceful at). Being blindly stubborn does have its advantages sometimes. And during my first P90X run that dogged stubbornness helped me push through pain, failure and disappointment. I kept going and pushing because I wanted a better tomorrow, a healthier day to give myself as a reward for working my ass off.

I wanted to lose the gut and gain a small measure of what Horton had. So I began to change my ways .... slowly. I started to replace bags of chips with healthier choices, added more vegetables and fruits to my diet, stopped drinking soda/energy drinks, and cut back on the deep fried foods I loved. I become more aware of what I was eating and started to eat smaller portions. Multivitamins, protein powders, and all sorts of supplements became routine for me. To this day I take GNC multivitamins twice daily, use some type of whey protein powder (currently using Hydro Whey) and creatine. I've also added in CLA (helps promote a healthy weight distribution and improved metabolic rate), thermogenic supplements, and pre-workout mixes.

After a shoulder injury, back spasms, and many sore joints later I finally was a "graduate" of P90X. And I could see muscles! I wasn't ripped like Horton, but I was happy with the foundation that I started to build. After graduating, I kept pushing play every day and worked to improve my body further. P90X also helped the mental side as well. If you listen between the lines that Horton says, all the funny bullshit, the nonsense, he has a very crystal clear message that most of us P90X'ers get. It's not about all those pull ups you can't do or the Rockstar Hops in Plyometrics that you can't do, it's not even about the Fly Row Press that you can't do. What he's trying to get at is simple ... struggle with, not can't do. Change your thinking to "presently struggle with" and begin your journey. It's about perspective and how you approach your workouts. If you say that you can't then more than likely it won't happen. If you approach a workout or routine with "I presently struggle with", you have a better chance of success.

Kia Kaha

The next big adventure involved is still a work in progress. Its one chapter in my journey that has not been completed yet. I can't tell you how it'll end, but I can tell you that I'm thoroughly enjoying this chapter very much.

Since purchasing Les Mills Pump, I've fully bought into the Les Mills philosophy of "for a fitter planet". Beachbody teamed up with the right people and put out a DVD at home program that has caught on like a wildfire. Les Mills Pump is based off the very popular Les Mills BodyPump program. Tapping into the Les Mills worldwide fan base (Les Mills is based in New Zealand), Pump has become exceptionally popular in the United States. And having a team of international trainers just shows you how serious this company is about "ending the trend" of globesity. Together Beachbody and Les Mills have a common enemy and a singular focus that has become a deadly weapon against obesity (read my "A UNIFIED BATTLECRY" blog for more). And it's that focus, energy and determination that I fully believe in. This isn't a fad, phase or just something I'm going through. This is it ladies and gentlemen, this is what I believe in. I fully believe I can change my stars, that I can have a better tomorrow. And it all starts today. Each and everyday starts with that mentality. Build my better tomorrow by starting today ..... each day is today, it's that day where you start to push harder, longer and faster for more results. You stay hungry for more and when you get to your "more", then you reach higher the next go around. We all have it in us, we just might need someone to remind us about that hunger, about that tenacity in us.

Julie Willson found it with Power90 and then reinforced that hunger for more with Les Mills Pump. Wayne Bruns has done it. He's taken that hard first step and started Les Mills Pump not long ago. And guess what? Wayne is hooked, he's already bought more weights for his bar! Addicted? If not, Wayne is surely on his way. And you know who is addicted? My wife, and former couch potato, Catherine Heerwald. She loves picking up that bar and giving it 110% each workout and seeing the pounds sweet off with each rep. What pushes me? Personally, my determination comes from an assortment of sources. Many are the LMP trainers (Asa Eriksson, Ben Feliciano, Sheldon McBee, Petter Ehrnvall, Joel Freeman, Les Mills Jr, Jericho McDuffie and Dan Cohen all are HUGE motivators for both Catherine and I) while other sources are quotes, friends (Julie and Wayne) also help me push hard and the biggest motivator is seeing my wife completely change her life. That has to be the most gratifying and motivational factor for me. Knowing I had a small part in helping transform her future is something I keep with quiet pride within myself, but proud nonetheless. And it's probably the single biggest reason why push (sometimes too hard) myself to the brink. I love my wife so much and it's joy to see her smile because her clothes don't fit! Im so happy for her happiness and all that she has gained back in life. It's all thanks to Les Mills Pump .... It's all because of determination, drive and the tenacity to push beyond the pain for a better tomorrow.

"We do today what they won't so tomorrow we can accomplish what they can't." - Dwayne Johnson

Do what does tomorrow hold for me? What is that better tomorrow I'm always talking about? And when will I get there? Honestly ... ... I can't answer those questions yet. I have not found my better tomorrow yet. But I do know that I'm finally traveling down the right path. And I'm doing it with someone I absolutely completely love and cherish. I don't have to search for my better tomorrow alone anymore. I don't have to put the world on my shoulders and expect to win everyday. Now WE ARE working towards OUR better tomorrow.

I'll let you know when we get there .... But until then, I'll keep picking up that barbell and fight on the front lines for our tomorrow.

NOT THE END .....

A Unified Battlecry

We need to weather the storm and stand united as one voice, in unison proclaiming a war on Obesity. This may sound very dramatic, over the top and a tad zealous but when you consider that 36% of Americans are obese, I think we need to take this epidemic extremely serious. And that percentage is only growing. According to the Journal of Preventive Medicine, that number could be estimated around 42% by the year 2030. Seems like a long way off doesn't it? It's not. And the really scary part of all this, is that we have the knowledge, resources, tools and people to "End the Trend" of obesity but it's still rising.

There are so many ailments - heart disease, diabetes, high cholestrol, among a slew of others - that are magnified by being overweight. There isn't a cure all, the perfect diet, or a magical pill that makes people healthier. We just don't wake up one morning and start to lose the fat from our bodies. Making that decision to lead a healthier life is a process that never stops. For many of us "fitness buffs", we know how grueling, demanding and hard it can be. But, reaping the benefits is a cost we all are willing to make. Sure, not everyone is doing P90X, TurboFire, Insanity or Les Mills Pump. There are those who walk around the lake as their primary source of exercise. Others go to their local gyms and jump into the pool for low intensity exercise. And then there are the people at the gym who look like they've got muscles on top of muscles growing more muscles. What I am getting at is that every person has a different intensity level and opinion on what "healthy" looks like. But I can bet you this, all those people who are fitness buffs, they have one thing in common: eating healthy.

In America specifically, we have every resource available to become a healthier society. But we also have an over abundance of reasons why we aren't healthy. In nearly every American city, you can find MacDonalds, Taco Bell, Burger King, and many other fast food joints. At gas stations, the fountain drink sizes are getting increasingly larger and offer foods "fresh off the grill" like hotdogs, breakfast sandwiches, burgers, and pre-made deli sandwiches. Restaurants aren't any better, either. The portion sizes are too large, but the price is decent so we feel compelled to eat everything. At Target, Wal-Mart or other large retailers, you can't help but feel the pull of deep fried frozen foods, candy bars packed with empty calories, snacks loaded with sugar or the latest diet in a box craze that leads to unfulfilled dreams and broken hearts. I'm not solely blaming any of these companies, places, or people who may work with them, but they're all part of the problem. 

American society has morphed into the "I want it now" society. This generation, unlike any other in the past, wants/needs that instant gratification and convienence of having everything at their fingertips. Think about it ... Need to see where the big party is at? We send out a text. The most current news, sports, and global information doesn't come from the television anymore. Sorry folks, the days of huddling around the television to watch the nightly news is over. Now, we can get the latest news via social media. We can find out what's happening half way across the globe on Twitter and give them our opinion. Don't agree with what the Mike & Mike Show on ESPN is talking about? Send them a "tweet" and get your name on the airwaves instantly! How about Facebook? Yep, the king of social media is Facebook. We can reconnect with relatives, classmates, co-workers and even "that guy" no one really actually likes within a few seconds.

So how does this all tie into a Nation of Obesity? Simple. We want it now - in every aspect of our lives including health and fitness. Most who don't see immediate results just give up. Not getting bulging biceps, quads the size of monster tire trucks, and six pack abs within a week? What!?! I'm not doing it then. Can't you give me a pill to look like that? The answer to both is no. You don't get to have six pack abs after a week of doing sit ups. You don't get bulging biceps or monster quads within a week. Sorry bub, it doesn't quite work like that.

Like I said before, being healthy just doesn't happen over night. It's a process that requires dedication, commitment, humility and ... ... the desire for help. Most of us didn't start out as health freaks, fitness buffs or workout warriors. We all probably had that one person who gently nudged us in the right direction. Or perhaps it was one person's irresistable passion that got your attention (the light bulb goes off and you say, "I want what that person has"). Maybe it was a humbling realization that feeling sluggish, not being able to partake in physical activity, or reaching a low point in life that set you on the path of health. Whatever the reason(s), we all need help. I don't care if you're the scrawny kid looking to gain muscle or just looking to drop pounds, we all need help. And that is where you come into the grand scheme of things.

If you read my posts on Facebook, I recently put up a picture of a black Les Mills bracelet with two simple words ono it: ONE TRIBE. I tagged a few people who I thought would understand the picture and the written post accompanied by it. The reaction ("likes" and comments) I got was nothing short of amazing to me. Currently, its "liked" by damn near 60 people, most of whom I have never met or even chatted with (in person or online). Why is this so amazing and important to me? It's just a picture of a bracelet! No it's not, at least not how I view it. There are coaches from Team Beachbody, a Personal Wellness Coach for Herbalife, Group Fitness Instructors for Les Mills, Agoura Fitness Instructors, BodyCombat Instructors and many others who have "liked" this picture. And my point? Even though we may work with (and for) different health/wellness/fitness companies, we are all part of a larger, global family that can create a serious dent in he Obesity Epidemic. Ladies and gentlemen, this epidemic isn't centralized in only the United States ... it's a worldwide problem brother. And it's not going to fade into the night's breeze without a nasty fight. We need a unifed voice, a single mindset to turn the tides of battle against Obseity! Honestly, I don't want to see what America looks like at 42% obesity. That scares the living hell out of me. I don't want to see Obesity be the ultimate fail of humankind. Regardless of affilation - Les Mills, Beachbody, Herbalife, certified trainers, etc - we need to band together for the good of our world. I don't care if you're a hardcore Team Beachbody person and you're a Herbalife rep. Or if you over there are a Les Mills BodyCombat trainer. Doesn't matter to me cause all of you have one goal, one reason, one passion for doing what you do: TO CREATE A BETTER TOMORROW. Or as one of the Les Mills slogans says, FOR A FITTER PLANET. Or if you prefer Beachbody, "DECIDE. COMMMIT. SUCCEED." Whatever your battlecry, our goals are the same. The methods, products, business models may vary, but when the sun sets, we all want to make a difference in this world. That is why a simple picture of a black bracelet means so much to me. That is why I believe we need to be a unified voice on the battlefield. Together we can make a difference, alone we are only scatter voices shouting into the skies with our message falling on deaf ears.

This is why I believe in that picture. And this is why I want you to become part of this family. Put aside affilation, competitive nature for customers, who has the best programs/supplements, and all that junk. It isn't about selling. It isn't about getting more customers each week to increase your bottom line. And it's definitely not about only you. Our world needs .. nay, deserves much better than that. Our world deserves that we give our best each and everyday to hopefully impact those around us with positivity, hope and the chance for a new beginning. We're not saviors, superheroes or celebrated warriors. We are the inspiration, motivation and fire that leads to astonishing transformation.

So I say, raise your fist with pride knowing that you can bring forth a wave of change in the lives of many. Not one or two can do this alone, but together, we can accomplish the unthinkable. We can stir up some trouble on the battlefied and turn the tide against Obesity - TOGETHER!

#TakeOnTheWorld as #OneVoice for a better tomorrow - GO GET YOURS TODAY!

**If you're reading this, please leave a comment so I know that someone, anyone reads these things, thank you**

Health vs Obesity

Health. Its one of the most important aspects of life, yet we neglect it with reckless abandonment. There are so many reasons why we - myself included - need to take our health more seriously. You can choose from a lengthy list: kids, significant other, career, lifestyle, traveling, and the list goes on. But it seems like none of those are important enough to get health to the forefront of our minds.

What is it going to take? Here, in the good ol United States, home of opportunity and prosperity, we have a very serious and real problem. Its an epidemic that doesn't care about race, religion, age, sexuality or politics. Obesity is an enemy that will spit you into an early grave if you allow it to get the edge. I've blogged about this at length before, but this is something I'm extremely passionate and fiercely tenacious about. We need to right the ship ... we can take the fight to Obesity and win! Think about it, heart disease, kidney failure, high cholestrol, diabetes, can all be associated with Obesity. If you exercise and eat right (healthy and portion control) consistently, you'll have a better chance of staving off those ailments.

We could get rid of some much, if we just took better care of ourselves. Whatever your reason, there is no better time than now to chose a healthier lifestyle. Tomorrow can't wait, it needs to be paid now. Start by taking the stairs at work. Or eating less deep fried foods. Maybe having carrot and celery instead of the Doritos. It all starts somewhere. And most of use that are in shape - or are in the progression of changing - had to start somewhere too. So ask questions, ask many questions! What is flax seed do for you? How much Omega-3's do I really need? Do those celebrity diets work? What fitness program should I begin with? Ask those and whatever else you have. Knowledge is power for the masses ....

We all have different opinions on what is "healthy" and that is good. We are each unique in body and mind, therefore our beliefs and opinions will differ. The body building physique is the pinnacle of human conditions to some while others find it repulsive. A marathon runner's sleek, toned but not overly defined body is more natural looking but you may want a more defined muscular look. Even though someone may look muscular or toned that doesn't mean said person is healthy. Just because you can bench 250 lbs doesn't mean you're healthy. Health is much more than appearance, albeit we all get hung up on that part fairly quickly. Just look at all the magazines, tv commercials, video game characters, etc ... we want to look sexy, toned and sculpted - myself included. But "the look" is only the pay out for putting in the work, eating right and using the correct supplements.

Sword and Shield

People always find excuses for not exercising/working out. You probably have heard, and used, many of them yourself:

"I can't do that."
"I don't have the right equipment or space."
"Go to the gym? With all those other people?"
"I'm just not motivated to start, and besides it's boring."

And my all time favorite:

"Me? Why I'm already healthy."

Yeah and that's not a 64 ounce Pepsi in your hand, its ice tea? Please, let's be honest and stop with the bullshit. We all have room for improvement with our fitnes and health. I don't care if you're Bob Harper, Tony Horton, or a Beachbody Coach ... We all can improve. And there is the keyword folks, improve. The funny thing though, is that when it comes to our diets, fitness and overall health, we can be a tad on the blind side of things. But when asked to improve our productivity at work, improve our grades in class, improve our relationship with family, it's all but a given that the effort will be there. So, why not but forth the effort with health?

For some, it's the act of exercising or working out (there is a big difference between the two). Many people who are overweight (obese) or out of shape think the physicality is extremely daunting. That's when the excuses from above come out and play. These people have already defeated themselves even before the first step has begun. Its a mental fail on their part, but it's not entirely their fault. I'm willing to bet that most, if not all, have been told repeatedly that, "they're not good enough", "you're too fat to do that", or "why try, you'll just fail" by society in some way or form. Dude, that ain't cool in my book. Now more than ever we need encourgement, acceptance and positive reinforcement for all of us walking this Earth.

Ladies and gentlemen, I hate to be the bearer of bad news, but we all need to wake up and realize that obesity is a real, tangible epidemic. It's not an epidemic that is exclusive to the United States, this dilemma is worldwide. It doesn't care about race, religion or sexual orientation. Obesity doesn't give a damn if you're young or old, whether you're just making waves in life or at the riding the coat tails of success - obesity will find you and kick your ass. It's everywhere, engulfing our lives with heart disease, diabetes, high blood pressure, and premature death. It's an unrelenting warrior on the battlefield who wants nothing more than to see you at 9:00AM with a 16 ounce Pepsi (diet or not, doesn't matter kiddies) and an Egg McMuffin. Yep, that's right fat and cholestrol all washed down with liquid sugar to sweeten the kill shot.

The funny (and slightly disturbing) thing is that we've forgotten about one of our greatest weapons against the enemy: decision. It's so plain, simple and overlooked yet an effective weapon when wielded correctly. Making wise choices with our health is can turn the simple decision into both sword and shield against Obesity. These decisions don't have be the type that move mountains or shatter worlds, instead they can be as minimal as choosing carrots over kettle chips. Or taking the stairs instead of the elevator. They can be as big as taking on the beast that is Insanity, P90X or any other extreme workout program. Whatever the choice be, it's your decision to bear the sword and shield to protect your future from Obesity and Unhealthy Ways.

I believe every person is worth that commitment, to pick up sword and shield to fight for and with. We need to stand our ground together, many becoming one, joining the fight against Obesity and Unhealthy Ways. This isn't a fight that can be won overnight or by a single individual. But together, if we all pick up our swords and shields, we can fight against Obesity and gain our lives back. We all can take our lives back by standing together and proclaim (raise your clenched fist here), "I WILL NOT BACK DONE! I WILL NOT GIVE UP! I WILL NOT FALL VITCIM TO UNHEALTHY HABITS! I HAVE MADE MY DECISION!!"

So I say this to you, I challenge you to pick up your sword and shield today. Start fresh, start anew and make a bold commitment to yourself against Obesity and Unheathly Ways. Build your foundation with tenacity, grit, and an indeniable will. The battle for a better tomorrow awaits us! Will you join the front lines? Make your decision, stand tall, and ready yourself for battle!

GO GET YOURS!!


#TakeOnTheWorld

The Foundation that Horton Built

The Foundation that Horton Built

I've done it. There is no looking back or regretting my decision. I've .... moved away from P90X. Good lord, that was a tough one to write. After doing P90X and fully embracing (some say I'm an addict, I disagree completely) Tony Horton's philosophy, I am moving onto a new program from Beachbody - Les Mills Pump. This is something I didn't see coming at all. I thought about buying P90X2 and progressing on with Tony's newest adventure. However, I was just sold on the videos and what I was reading about LMP online. Even "talking" to some who are in the midst of doing their first tour of duty with LMP was extremely motivating and getting me hyped to check it out. So here I am today, P90X free and jumping head first into a new program with ambition, drive, tenacity and high expectations!

In all honesty though, P90X will always be with me. The ground work, the foundation was laid with P90X. I have a very concrete foundation to build my tomorrow on. It's rock solid, won't budge, crack, or be broken by anything. The mindset of "I presently struggle with" has been with me from day one of P90X and will always forever be with me. That philosophy has been applied to so many areas (and needs to be applied to still more) of my life that it probably should be tattooed onto my back! It's that very philosophy which will be part of my Les Mills Pump foundation going foward. I plan (and already have) to attack Les Mills Pump with the same tenacity and intensity that I did P90X. Just cause the pay loads (amount of weight lifted) are currently lighter, doesn't mean I'm taking it easier folks. It means more repetitions ... many, many more repetitions!

I'm just completing my first full week and I'm loving it. The "Rep Effect" is very similiar to Tony Horton's 10-12. If you lift heavy loads at 8-10 reps, you're building bulk while lighter loads at 10-12 will give you a more toned look. Well, instead of doing 10-12 reps, you're doing upwards of +500 reps per workout! Yeah, that is pretty nuts! Craziness ensues dude and that "muscle fatigue" really sets in multiple times during each workout. But that is where the money is people, the muscle fatigue. The last one reps got to hurt n' burn cause that is when the most change is happening with your body. Plain and simple, you need to feel intense burn to make change. And trust me, you feel it many, many times during a LMP workout! But the music, trainers (Petter, Asa, Susan, Rachel, Jericho, The Bens, Joel, etc) and the crowd keep you motivated to push for more!

Ladies and gentlemen ... I am not a P90X addict. I am a Beachbody addict and damn proud of it.

At Arm's Length with the Real You

How many people do really know? In this age of social and digital media, our "world" has expanded exponentially. We can blog, post, tweet, Facebook, and rant to an entire social network that wasn't within our reach fifteen years ago. Now, all we have to do is push "send" and our thoughts can reach others half a world away. For better or worse, this is the world we live in today. But I ask you, how many people do you really know? How many of those Facebook friends have celebrated a birthday with you? Been there to rescue you in an hour of need? Or helped celebrate a moment of triumph? Can you really call all those people "friends"?

Yes, our society has gone digital, sometimes too digital, but the old fashioned way of communication is still in play: face-to-face conversation. We still need to have human contact, that human element to life. We cannot live in a digital plane and hide from people. That isn't a realistic possibility. Ours is a world of facial expressions, body language, hand gestures, stuttering, and stammering that cannot be duplicated by smiley faces or hearts. 

So, I ask again, how many people do you know? Do they really know the "real" you? Your fears, hopes, dreams, and nightmares? How about your aspirations? Your defeats? Do they know the simple surface things? What is your favorite color? The food you can't stand to even smell? Guilty pleasure? Or the place you feel the safest? I'm pretty sure they don't. But those real friends, the ones who you grew up with, know every little detail about you. Or those who you met in college, the ones who helped you figure out what to do in the "real" world. And your co-workers whom you may see more than family. How much do they know about you? Or do you keep them at arms length because you're there "just to get the job done not make friends"?

The reason I bring this up is very simple. How many of us actually really let others into our lives? Do we let even our closest friends/family see a glimpse of who we are? There are very few of us that walk this earth that have been completely vulnerable ... at the mercy of the opinions of those we call friend. We are all very comfortable with the surface stuff. It's when we dig a bit deeper that it gets complicated? But really, is asking someone how their family is doing or what their hopes/dreams are, is that really digging too deep? How many of us know the passions of our co-workers are outside of work? Do we even know where they're originally from? Or if they hold a Masters degree in English? I can safely say that I don't.

We all need to make a better effort in knowing those around us. I'm not saying we have to know every little hope or dream, but we need to make an effort to know more about those around us. And we all also have to make more of an effort to open up our lives to those who may inquire. That conversation about music could evolve into a lifelong friendship. Discussing one's passion for rescuing pets could lead to fulfilling role as an animal shelter volunteer. We don't need to be so guarded with our lives. Yes privacy is important, but only to a certain degree. We don't need to have everyone at arm's length. Instead we should be trying to learn about all we can in many ways.

We should be celebrating every one's life now, when we're here. Life is not but a journey, but it's a journey that should be celebrated each and every single day with the sounds of joy and laughter. We need to celebrate our friends and family while we have them close to our hearts here on this earth.

RIP Karon Wendt ... this should have been written a long time ago. I thank you for your generosity, kind words, and sharp tongue. You have been missed and will continue to be missed by many. I only wish those words of kindness could have been shared with you while you were here with us. I miss hearing your laughter and seeing your smile at work each day. Rest in Peace .....

Andre the Giant, Hannibal and ... Insanity!?!

“The A-Team is proud to help diminish the rampant violence so prevalent in society today.”


To say that Insanity is hard would be a vast understatement. It would be akin to saying that Andre the Giant was only an average sized man. Every single infomercial, every advertisement and every person who has ever tried Insanity knows that its completely nuts, hence the name Insanity. From the very first day, which is a not so easy fit test, Shaun T does what exactly what he promises .... pushes you harder than you've ever been pushed before. But he also encourges, motivates, and instructs with the best of 'em. He doesn't want to break you, but he does want to see you become healthier and stronger.

I made the clossal mistake of thinking that if I could make it through Tony Horton's version of plyometrics in P90X, I could handle Shaun T's version of cardio. Sweet lord, I'll be the first to admit that I was ... dead wrong in every single aspect. My legs, back, knees, and abs were (and still are) hurting. Dude just doesn't let up. Within 20 minutes of starting Plyo Cardio Circuit, I was begging for mercy! I swear that I was within an inch of death ... maybe closer. I don't know about anyone else, but the first time I went thru that routine, I threw up. And I'll tell ya what, those pre-workout supplements taste horrible coming up!

Tonight was attempt #2 at Plyo Cardio Circuit. I had to take less breaks and got farther. I'm baby stepping this program. From week #1, I've still got sore joints and some mild to searing pain in my right foot. Bought new shoes (dude, the last time I bought running/cross trainers was way back in 1997 and shoes have changed dramatically) this past weekend. The new shoes are pretty slick and have helped some, but the pain in my right foot (arch area near the side of the foot) bothers me enough where the higher impact exercises cause me to slow it down. I'm Minnesota stubborn enough to keep pushing but I've also decided to scale Insanity back a touch. Not saying I'm quitting (see big bold word starting with the letter "s" above), instead, I'm going to incorporate parts of Insanity into my P90X routine.

Going forward, I want to alternate days between P90X and Insanity so I get both the intense resistance and intense cardio all during the same week. I'm in the middle of creating a workout routine that will consist of 4 week blocks (4th week will be recover) that vary. One thing I've learned is that muscle confusion is a good thing, you just got to plan it all out. As Hannibal said many times during my childhood, "I love it when a plan comes together." And of course, I'll be blogging about how I'll do the routine here.

Until then ... #TakeOnTheWorld

Infectious Evolution

Infectious Evolution: Start a Revolution!
"Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible."

Today was day one of Insanity. And let me tell you, it was thirty minutes of pain. It's the type of pain that changes lives, though. The type of pain where sore muscles and an achy body lead to six pack abs and rock solid muscles. It's the type of pain that will strengthen character/confidence, and harden your resolve. Yeah, that's the pain I want, need, crave and desire.

It was "only" a fit test but damn, that was intense and extremely tough. I made it through, but I'm gunna be walking like a saddle sore SOB tomorrow. Shaun T's Insanity is intense cardio, so I expect to be plenty sore for the first couple of weeks. But after that, all bet's are off cause my lungs will adjust, my body will be in a routine and I'll be able to dig deeper and kick some major ass.

Tony Horton helped me build confidence in myself and gave me big bad ass shoulders. Shaun T's Insanity is going to help me take it to the next level.  I'm taking on the world and going to win .. every ... single ... time.

Segway into a different subject .... now (sorry couldn't think of anything to link the next topic to the first one, my quads were hurting too damn much).

Have you hung up the phone and been completely flabbergasted (I always wanted to use that word), blown away, and utterly speechless? But in a positive way? And for those that know me, speechless isn't me. I don't shut up ... Anyway, the phone call I got today was amazing! As I said, I was speechless and blown away. I think that I may have turned a few shades of red. The call I got was from Julie Willson, a friend who has fast become very integral to my fitness success. She and I have a passion for fitness ... no, that isn't exactly right. A passion for finding and becoming better versions of ourselves, both mentally and physically. That I think would be more accurate. 

Julie was literally on cloud nine when she called. I could feel her joy and happiness even though it was a phone conversation. She was so happy that even Grumpy Dwarf may have cracked a smile (insert laugh track here)! Julie wants really wants me to be a Coach with Team Beachbody. Today, she told me that I was one of the main reasons why she start Horton's Power90 program. Julie is now working as Coach with Beachbody and has took off running with the whole fitness thing. Shit, she has pursued this with more passion, determination, and will power than most people do with their careers. Her passion for her personal evolution is infectious. And she has pointed the finger at me for motivating her. First off, I want to say thank you so very much to Julie. The greatest accomplishment an individual can have is changing lives, making a difference no matter how large or small. Julie's desire, passion, determination, grit, or whatever you want to call it was always there. I just sparked the match and she took off running. Her motivation level is so high it's completely sick ... ... and it gets me amped up to do more and become a better person. I want to keep my intensity level as high as hers, if not higher (competition brings the best out in all of us).

I can't and won't take full credit for Julie's passion with Beachbody. I will, however, take credit for pointing her in the right direction and introducing her to the best fitness company out there. Hands down, Beachbody has the absolute best programs/trainers/support out there for those who "want it" and are willing to put in the hard work. Ladies and gentlemen, in this corner ... the undisputed CHAMPION OF THE FITNESS WORLD ..... BEACHBODY!!! Yeah, that's right, CHAMPION OF THE FITNESS WORLD. From Tony Horton to Chalene Johnson, Beachbody has got it all going on dude, no joke. And all I really did was show Julie some result pictures and point her in the right direction. What happened next was all on her ... full boar, right into the belly of the beast known as what I like to call "self-evolution". And she hasn't stopped, looked back, or took no for an answer. Rather, she's out there being inspirational, motivational and friggin' awesome. So Julie, I want to thank you for helping me re-ignite the fire inside of me. For showing me that I need to push harder, faster and longer to take it to the next level.

We inspire each other to become better, to find a better tomorrow. We will reach our goals and potential ... and then set new ones.

Success is Not Static

The Meaning Behind the Words
"We do today what they won't so tomorrow we can accomplish what they can't."



What truly separates the successful from the unsuccessful? Is it circumstance? Or financial stablility? Having every resource at your disposal? I'll give you a hint, it's none of the above. Before we dive further into the subject of sucess, I think we should first define what "success" actually means.

Success is defined as "the attainment of wealth, position, honors, or the like," by Dictionary.com. Our society is obsessed with status. We like name brands, lofty titles, big shiny trophies, six figure salaries, and th attention that comes with being "successful." In short, our society is geared toward money which in turn leads to consumerism. But this isn't a lesson on economics (cause I flunked that class and because it's boring as hell).

This blog entry isn't even a lesson. What I hope to do is get you to think about success differently, in a more introspective way. Yes, I know that's a big word for a little guy like me to use, but really I don't think this should be hard to do. Like I said befoe, our society's view of success is entirely based on the financial side. We need to throw that out the door right now. Six figure salaries, lofty titles, and shiny trophies are not components of success, they are the results of success. Success is not a static idea, it changes as you do. It's a very fluid ideal that continues to evolve as you grow as a human being. So if success is continually changing, why should we keep it confined to titles, trophies, and financials? We need to change with our successes or we become like stagnant water, at a complete standstill. What I am getting at here is simple. If a goal is reached, then you've successfully completed a task, correct? Then why set the same goal again? Wouldn't you want to challenge yourself and raise the bar higher each time you've reached your goals?

Okay now that I've totally side tracked myself, let's jump back on the train of concentration and back to the task at hand. So what separates the successful fom the unsuccessful? I honestly don't think its money, trophies, or a pre-destined fate. I believe the difference is in the mental makeup of a person. The mental side of a person determines how successful a person will become ... or will not become. I know this is a very black and white, pro and con, ying and yang way of looking at a subject that has so many other colors, faucets to it but for sake of argument (and making this a damn college thesis paper) I'm going to keep it simple.

Success doesn't happen overnight. You have to work at it. Whatever you want to be successful at, the work has to be put in. Blood, sweat, and tears have to go into your succcess. There isn't a soul walking this earth who is successful who would tell you differently. You need to put in the long, hard days. You need to pick up those 50's and do one more rep. You have to want it so badly, that nothing will stop you. Essentially what I am saying here is that success is directly linked to determination, drive, and willpower. Those three qualities can make or break a person pretty quickly. If you don't show those qualities, then I don't think you'll be successful at accomplishing your goals. Having the fortitude to push on through hard times is an enduring quality we all should aspire to acquire. A person's mettle isn't tested in times of prosperity, it's tested in times of strife.

We all want to be succesful and become rewarded with six figure salaries and shiny trophies. But are you willing to put in the hard work to get there? Are you willing to ignore the pain and push foward? I hope you are, because if not, then you'll have a case full of empty space and dust.

"There is no chance, destiny, fate … that can control the firm resolve of a determined soul."

How to Increase Serotonin in the Human Brain Without Drugs

The below is an article I found online at Journal of Psychiatry & Neuroscience titled, How to Increase Serotonin in the Human Brain Without Drugs. I thought it was an interesting article that gave evidence on what regular exercise can do for us. This is not a piece I wrote nor do I take credit for it ...

How to Increase Serotonin in the Human Brain Without Drugs
From the Journal of Psychiatry & Neuroscience 2007

For the last 4 decades, the question of how to manipulate the serotonergic system with drugs has been an important area of research in biological psychiatry, and this research has led to advances in the treatment of depression. Research on the association between various polymorphisms and depression supports the idea that serotonin plays a role, not only in the treatment of depression but also in susceptibility to depression and suicide. The research focus here has been on polymorphisms of the serotonin transporter, but other serotonin-related genes may also be involved.^1–5 In the future, genetic research will make it possible to predict with increasing accuracy who is susceptible to depression. Much less attention has been given to how this information will be used for the benefit of individuals with a serotonin-related susceptibility to depression, and little evidence exists concerning strategies to prevent depression in those with such a susceptibility. Various studies have looked at early intervention in those with prodromal symptoms as well as at population strategies for preventing depression.^6–11 Obviously, prevention is preferable to early intervention; moreover, although population strategies are important, they are ideally supplemented with preventive interventions that can be used over long periods of time in targeted individuals who do not yet exhibit even nonclinical symptoms. Clearly, pharmacologic approaches are not appropriate, and given the evidence for serotonin's role in the etiology and treatment of depression, nonpharmacologic methods of increasing serotonin are potential candidates to test for their ability to prevent depression.

 

Another reason for pursuing nonpharmacologic methods of increasing serotonin arises from the increasing recognition that happiness and well-being are important, both as factors protecting against mental and physical disorders and in their own right.^12–14 Conversely, negative moods are associated with negative outcomes. For example, the negative mood hostility is a risk factor for many disorders. For the sake of brevity, hostility is discussed here mainly in relation to one of the biggest sources of mortality, coronary heart disease (CHD). A meta-analysis of 45 studies demonstrated that hostility is a risk factor for CHD and for all-cause mortality.¹⁵ More recent research confirms this. Hostility is associated not only with the development of CHD but also with poorer survival in coronary artery disease (CAD) patients.¹⁶ Hostility may lead to decreased social support and social isolation,¹⁷ and low perceived social support is associated with greater mortality in those with CAD.¹⁸ Effects are not just limited to CHD. For example, the opposite of hostility, agreeableness, was a significant protective factor against mortality in a sample of older, frail participants.¹⁹

The constitution of the WHO states “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”²⁰ This may sound exaggerated but positive mood within the normal range is an important predictor of health and longevity. In a classic study, those in the lowest quartile for positive emotions, rated from autobiographies written at a mean age of 22 years, died on average 10 years earlier than those in the highest quartile.²¹ Even taking into account possible confounders, other studies “found the same solid link between feeling good and living longer.”¹² In a series of recent studies, negative emotions were associated with increased disability due to mental and physical disorders,²² increased incidence of depression,²³ increased suicide²⁴ and increased mortality²⁵ up to 2 decades later. Positive emotions protected against these outcomes. A recent review including meta-analyses assessed cross-sectional, longitudinal and experimental studies and concluded that happiness is associated with and precedes numerous successful outcomes.²⁶ Mood may influence social behaviour, and social support is one of the most studied psychosocial factors in relation to health and disease.²⁷ Low social support is associated with higher levels of stress, depression, dysthymia and posttraumatic stress disorder and with increased morbidity and mortality from a host of medical illnesses.²⁷

Research confirms what might be intuitively expected, that positive emotions and agreeableness foster congenial relationships with others.^28,29 This in turn will create the conditions for an increase in social support.

 

Several studies found an association between measures related to serotonin and mood in the normal range. Lower platelet serotonin₂ receptor function was associated with lower mood in one study,³⁰ whereas better mood was associated with higher blood serotonin levels in another.³¹ Two studies found that greater prolactin release in response to fenfluramine was associated with more positive mood.^32,33 The idea that these associations indicate a causal association between serotonin function and mood within the normal range is consistent with a study demonstrating that, in healthy people with high trait irritability, tryptophan, relative to placebo, decreased quarrelsome behaviours, increased agreeable behaviours and improved mood.³⁴ Serotonin may be associated with physical health as well as mood. In otherwise healthy individuals, a low prolactin response to the serotonin-releasing drug fenfluramine was associated with the metabolic syndrome, a risk factor for heart disease,³⁵ suggesting that low serotonin may predispose healthy individuals to suboptimal physical as well as mental functioning.

 

Nonpharmacologic methods of raising brain serotonin may not only improve mood and social functioning of healthy people — a worthwhile objective even without additional considerations — but would also make it possible to test the idea that increases in brain serotonin may help protect against the onset of various mental and physical disorders. Four strategies that are worth further investigation are discussed below.

 

The article by Perreau-Linck and colleagues³⁶ (page 430 of this issue) provides an initial lead about one possible strategy for raising brain serotonin. Using positron emission tomography, they obtained a measure of serotonin synthesis in the brains of healthy participants who underwent positive, negative and neutral mood inductions. Reported levels of happiness were positively correlated and reported levels of sadness were negatively correlated with serotonin synthesis in the right anterior cingulate cortex. The idea that alterations in thought, either self-induced or due to psychotherapy, can alter brain metabolism is not new. Numerous studies have demonstrated changes in blood flow in such circumstances. However, reports related to specific transmitters are much less common. In one recent study, meditation was reported to increase release of dopamine.³⁷ The study by Perreau-Linck and colleagues³⁶ is the first to report that self-induced changes in mood can influence serotonin synthesis. This raises the possibility that the interaction between serotonin synthesis and mood may be 2-way, with serotonin influencing mood and mood influencing serotonin. Obviously, more work is needed to answer questions in this area. For example, is the improvement in mood associated with psychotherapy accompanied by increases in serotonin synthesis? If more precise information is obtained about the mental states that increase serotonin synthesis, will this help to enhance therapy techniques?

 

Exposure to bright light is a second possible approach to increasing serotonin without drugs. Bright light is, of course, a standard treatment for seasonal depression, but a few studies also suggest that it is an effective treatment for nonseasonal depression³⁸ and also reduces depressed mood in women with premenstrual dysphoric disorder³⁹ and in pregnant women suffering from depression.⁴⁰ The evidence relating these effects to serotonin is indirect. In human postmortem brain, serotonin levels are higher in those who died in summer than in those who died in winter.⁴¹ A similar conclusion came from a study on healthy volunteers, in which serotonin synthesis was assessed by measurements of the serotonin metabolite 5-hydroxyindoleacetic acid (5-HIAA) in the venous outflow from the brain.⁴² There was also a positive correlation between serotonin synthesis and the hours of sunlight on the day the measurements were made, independent of season. In rats, serotonin is highest during the light part of the light–dark cycle, and this state is driven by the photic cycle rather than the circadian rhythm.^43,44 The existence of a retinoraphe tract may help explain why, in experimental animals, neuronal firing rates, c-fos expression and the serotonin content in the raphe nuclei are responsive to retinal light exposure.^44–48 In humans, there is certainly an interaction between bright light and the serotonin system. The mood-lowering effect of acute tryptophan depletion in healthy women is completely blocked by carrying out the study in bright light (3000 lux) instead of dim light.⁴⁹

 

Relatively few generations ago, most of the world population was involved in agriculture and was outdoors for much of the day. This would have resulted in high levels of bright light exposure even in winter. Even on a cloudy day, the light outside can be greater than 1000 lux, a level never normally achieved indoors. In a recent study carried out at around latitude 45° N, daily exposure to light greater than 1000 lux averaged about 30 minutes in winter and only about 90 minutes in summer⁵⁰ among people working at least 30 hours weekly; weekends were included. In this group, summer bright light exposure was probably considerably less than the winter exposure of our agricultural ancestors. We may be living in a bright light–deprived society. A large literature that is beyond the scope of this editorial exists on the beneficial effect of bright light exposure in healthy individuals. Lamps designed for the treatment of seasonal affective disorder, which provide more lux than is ever achieved by normal indoor lighting, are readily available, although incorporating their use into a daily routine may be a challenge for some. However, other strategies, both personal and institutional, exist. “Light cafes” pioneered in Scandinavia have come to the United Kingdom,⁵¹ and an Austrian village that receives no sunshine in the winter because of its surrounding mountains is building a series of giant mirrors to reflect sunlight into the valley.⁵² Better use of daylight in buildings is an issue that architects are increasingly aware of. Working indoors does not have to be associated with suboptimal exposure to bright light.

A third strategy that may raise brain serotonin is exercise. A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated.⁵³ In the United Kingdom the National Institute for Health and Clinical Excellence, which works on behalf of the National Health Service and makes recommendations on treatments according to the best available evidence, has published a guide on the treatment of depression.⁵⁴ The guide recommends treating mild clinical depression with various strategies, including exercise rather than antidepressants, because the risk–benefit ratio is poor for antidepressant use in patients with mild depression. Exercise improves mood in subclinical populations as well as in patients. The most consistent effect is seen when regular exercisers undertake aerobic exercise at a level with which they are familiar.⁵³ However, some skepticism remains about the antidepressant effect of exercise, and the National Institute of Mental Health in the United States is currently funding a clinical trial of the antidepressant effect of exercise that is designed to overcome sources of potential bias and threats to internal and external validity that have limited previous research.⁵⁵

Several lines of research suggest that exercise increases brain serotonin function in the human brain. Post and colleagues⁵⁶ measured biogenic amine metabolites in cerebrospinal fluid (CSF) of patients with depression before and after they increased their physical activity to simulate mania. Physical activity increased 5-HIAA, but it is not clear that this was due to increased serotonin turnover or to mixing of CSF from higher regions, which contain higher levels of 5-HIAA, with lumbar CSF (or to a combination of both mechanisms). Nonetheless, this finding stimulated many animal studies on the effects of exercise. For example, Chaouloff and colleagues⁵⁷ showed that exercise increased tryptophan and 5-HIAA in rat ventricles. More recent studies using intracerebral dialysis have shown that exercise increases extracellular serotonin and 5-HIAA in various brain areas, including the hippocampus and cortex (for example, see^58–60). Two different mechanisms may be involved in this effect. As reviewed by Jacobs and Fornal,⁶¹ motor activity increases the firing rates of serotonin neurons, and this results in increased release and synthesis of serotonin.⁶² In addition, there is an increase in the brain of the serotonin precursor tryptophan that persists after exercise.⁶³

 

The largest body of work in humans looking at the effect of exercise on tryptophan availability to the brain is concerned with the hypothesis that fatigue during exercise is associated with elevated brain tryptophan and serotonin synthesis. A large body of evidence supports the idea that exercise, including exercise to fatigue, is associated with an increase in plasma tryptophan and a decrease in the plasma level of the branched chain amino acids (BCAAs) leucine, isoleucine and valine (see^64,65 for reviews). The BCAAs inhibit tryptophan transport into the brain.⁶⁶ Because of the increase in plasma tryptophan and decrease in BCAA, there is a substantial increase in tryptophan availability to the brain. Tryptophan is an effective mild hypnotic,⁶⁷ a fact that stimulated the hypothesis that it may be involved in fatigue. A full discussion of this topic is not within the scope of this editorial; however, it is notable that several clinical trials of BCAA investigated whether it was possible to counter fatigue by lowering brain tryptophan, with results that provided little support for the hypothesis.

 

Further, exercise results in an increase in the plasma ratio of tryptophan to the BCAAs before the onset of fatigue.^64,65 The conclusion of these studies is that, in humans, a rise in precursor availability should increase serotonin synthesis during and after exercise and that this is not related to fatigue, although it may be related to improved mood. Whether motor activity increases the firing rate of serotonin neurons in humans, as in animals, is not known. However, it is clear that aerobic exercise can improve mood.

 

As with exposure to bright light, there has been a large change in the level of vigorous physical exercise experienced since humans were hunter-gatherers or engaged primarily in agriculture.⁶⁸ Lambert⁶⁸ argued that the decline in vigorous physical exercise and, in particular, in effort-based rewards may contribute to the high level of depression in today's society. The effect of exercise on serotonin suggests that the exercise itself, not the rewards that stem from exercise, may be important. If trials of exercise to prevent depression are successful, then prevention of depression can be added to the numerous other benefits of exercise.

 

The fourth factor that could play a role in raising brain serotonin is diet. According to some evidence, tryptophan, which increases brain serotonin in humans as in experimental animals,⁶⁹ is an effective antidepressant in mild-to-moderate depression.^67,70 Further, in healthy people with high trait irritability, it increases agreeableness, decreases quarrelsomeness and improves mood.³⁴ However, whether tryptophan should be considered primarily as a drug or a dietary component is a matter of some dispute. In the United States, it is classified as a dietary component, but Canada and some European countries classify it as a drug. Treating tryptophan as a drug is reasonable because, first, there is normally no situation in which purified tryptophan is needed for dietary reasons, and second, purified tryptophan and foods containing tryptophan have different effects on brain serotonin. Although purified tryptophan increases brain serotonin, foods containing tryptophan do not.⁷¹ This is because tryptophan is transported into the brain by a transport system that is active toward all the large neutral amino acids and tryptophan is the least abundant amino acid in protein. There is competition between the various amino acids for the transport system, so after the ingestion of a meal containing protein, the rise in the plasma level of the other large neutral amino acids will prevent the rise in plasma tryptophan from increasing brain tryptophan. The idea, common in popular culture, that a high-protein food such as turkey will raise brain tryptophan and serotonin is, unfortunately, false. Another popular myth that is widespread on the Internet is that bananas improve mood because of their serotonin content. Although it is true that bananas contain serotonin, it does not cross the blood–brain barrier.

α-Lactalbumin, a minor constituent of milk, is one protein that contains relatively more tryptophan than most proteins. Acute ingestion of α-lactalbumin by humans can improve mood and cognition in some circumstances, presumably owing to increased serotonin.^72,73 Enhancing the tryptophan content of the diet chronically with α-lactalbumin is probably not practical. However, increasing the tryptophan content of the diet relative to that of the other amino acids is something that possibly occurred in the past and could occur again in the future. Kerem and colleagues⁷⁴ studied the tryptophan content of both wild chickpeas and the domesticated chickpeas that were bred from them in the Near East in neolithic times. The mean protein content (per mg dry seed) was similar for 73 cultivars and 15 wild varieties. In the cultivated group, however, the tryptophan content was almost twice that of the wild seeds. Interestingly, the greater part of the increase was due to an increase in the free tryptophan content (i.e., not part of the protein).

 

In cultivated chickpeas, almost two-thirds of the tryptophan was in the free form. Kerem and colleagues⁷⁴ argue that there was probably selection for seeds with a higher tryptophan content. This is plausible, given another example of an early strategy to increase the available tryptophan content of an important food source. Pellagra is a disorder caused by niacin deficiency, usually owing to poverty and a diet relying heavily on corn (maize), which has a low level of niacin and its precursor tryptophan. Cultures in the Americas that relied greatly on corn used alkali during its processing (e.g., boiling the corn in lime when making tortillas). This enhanced the nutritional quality of the corn by increasing the bioavailability of both niacin and tryptophan, a practice that prevented pellagra.⁷⁵

 

The Europeans transported corn around the world but did not transport the traditional alkali-processing methods, thereby causing epidemics of pellagra in past centuries. Breeding corn with a higher tryptophan content was shown in the 1980s to prevent pellagra⁷⁶; presumably, it also raised brain serotonin. In a recent issue of Nature Biotechnology, Morris and Sands⁷⁷ argue that plant breeders should be focusing more on nutrition than on yield. They ask, “Could consumption of tryptophan-rich foods play a role in reducing the prevalence of depression and aggression in society?” Cross-national studies have reported a positive association between corn consumption and homicide rates⁷⁸ and a negative association between dietary tryptophan and suicide rates.⁷⁹ Although the idea behind such studies is interesting, any causal attribution must remain speculative, given the possible confounds. Nonetheless, the possibility that the mental health of a population could be improved by increasing the dietary intake of tryptophan relative to the dietary intake of other amino acids remains an interesting idea that should be explored.

 

The primary purpose of this editorial is to point out that pharmacologic strategies are not the only ones worthy of study when devising strategies to increase brain serotonin function. The effect of nonpharmacologic interventions on brain serotonin and the implications of increased serotonin for mood and behaviour need to be studied more. The amount of money and effort put into research on drugs that alter serotonin is very much greater than that put into non-pharmacologic methods. The magnitude of the discrepancy is probably neither in tune with the wishes of the public nor optimal for progress in the prevention and treatment of mental disorders.

 

Footnotes

Competing interests: None declared.

Correspondence to: Dr. Simon N. Young, Department of Psychiatry, McGill University, 1033 Pine Ave. W., Montréal QC H3A 1A1; fax 514 398-4370; Simon.Young@mcgill.ca

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