You work out to optimize your life. In some capacity, it will always come back to this answer, no matter how many complex layers cover it. And that’s a good thing, because there are only so many things in life that we can actually control. For the most part, our quality of life is one of them.

There are 1,440 minutes in a day. If a workout lasts about 60 minutes for the average fitness fanatic, that barely takes up 4 percent of our day. The workout is definitely important, but it’s how you utilize the other 96 percent of the day that actually makes life changes.

Below are three changes you can make today to improve the quality of your life without lifting a single weight, prepping a single meal, or taking any supplements. They all take place in a location that you visit every single day, multiple times a day. Not the gym, the kitchen, the office, or the bedroom; these are three ways to optimize your health from the comfort of your own bathroom.

Poop Like Your Ancestors

Cuing someone out of bad habits on the deadlift is pretty easy. Cuing someone out of bad habits on the toilet, on the other hand, is not quite as simple. There’s never really an appropriate or comfortable time to have a discussion about poop, but this is a game changer, so it has to be said.

Do you sit down on the toilet to go number 2? If yes, you are moving your bowels in a less than optimal manner. In other words: You are pooping wrong. Squatting, not sitting, is the only natural defecation posture. Sitting on the porcelain throne may be standard practice in today’s society, but this method doesn’t allow your puborectalis muscle to fully relax, which can cause that muscle to create a kink in the inner passageways. This can cause a problematic disruption in the process, forcing you to strain during a bowel movement.

Straining, whether you consciously do it or not, has been linked to causing or worsening constipation symptoms, triggering painful hemorrhoids and may be linked to colon dysfunction. The only solution is to squat, not sit.

You’ve been doing #2 wrong all this time.

A 2003 study found that perceived difficulty of defecation was worse at sitting heights of 31-32cm and 41-42cm, compared to a squat posture.¹ Furthermore, defecation time was drastically shorter in the squat posture when compared to sitting. In simple terms, sitting while you poop can be a pain in the butt! Sorry, I couldn’t resist.

Another study used advanced medical imaging to discover that squatting opens up the distance between the perineum and the pelvic floor by an average of 1.8cm more than a traditional, western approach. On average, 132° of knee flexion was used in the squat stance in this study, compared to a 92° in the average traditional position. The study concluded that a squat stance completely evacuated the bowels of participants with less discomfort than a traditional seated position.²

You may be thinking I’m full of crap (I really can’t help myself), but this is actually one of the most helpful health hacks you can make. It’s inexpensive to do, low-maintenance, and scientifically backed. But how do we squat instead of it when our toilets are fixed objects that do not change sizes or configurations? Please, do not go poop outside after you read this. Your neighbors will not appreciate such behavior.

Since most people have standard, elevated toilets, an implement is necessary to achieve the proper squat position described above. We need to “bring the floor up” to allow for more hip and knee flexion, like a deep squat. Insert a 7-9 inch platform where you’d normally place your feet. Instead of having your feet on the ground, they’ll be elevated on the platform, box, stepping stool, or whatever you choose to use. If you want to splurge, you can get a product called the Squatty Potty that is specially made to fit underneath your toilet so you don’t ever have to move it. Personally, I have a $1 plastic storage tub that is 9 inches in height and it works just fine for much less cash. You can go either route and reap the benefits of pooping like your ancestors.

It may seem awkward at first, but your health—from the inside-out—will tremendously improve from this small adjustment to your daily restroom visit(s).

Start Out Your Day Cold

If you’re a morning shower type of person, I have the perfect tip for you to get a jump start on seizing the day. Two words: Cold. Showers.

While a cold shower may seem like a dreadful experience or a situation that you only find yourself in when your roommate hogs all of the hot water, this is one of the single most beneficial things I’ve ever added to my daily regimen. Cold showers give you an immediate spark in the morning. The low temperature of the water causes a reaction from your body that elicits deeper breathing and leads to increased oxygen consumption. This also elevates the heart rate in an effort for your body to keep warm, and promotes a healthier circulatory response.

Exposure to cold helps activate brown adipose tissue.

I highly recommend a cold-to-hot shower instead of an entire shower in cold temperatures. I would start off with the water as cold as possible, get in and rinse your entire body from head to toe. Once you’ve fully been exposed to the chilly environment, go ahead and crank it up to whatever comfortable temperature you’d like. You don’t want to hang out in the cold water for too long, you just want enough exposure to shock the body into that self-warming response.

As a part of the chain reaction caused by cold water, you may even find that you have an increased basal metabolic rate. This doesn’t replace an intelligent training program and healthy diet, but you might burn a few extra calories thanks to a few minutes of cold water in the morning.

A 2009 study observed the activity of brown adipose tissue in healthy men when activated by cold exposure. Brown adipose tissue, or brown fat, is known as the body’s “good fat” for its role in caloric expenditure. In the study, 96% of the participants measured positive for brown fat activation when exposed to cold conditions, meaning that tissue was actively burning calories.³ The study concluded by hypothesizing that if this brown adipose tissue can be activated consistently at the same rate as in the study, metabolic rate could increase by as much as 15-fold, which is enough for the average male to lose 9 pounds of fat in one year. Hypothetical, but intriguing.

Make this a part of your daily routine. Oddly enough, it starts to become something you look forward to in the morning. The absolute greatest part about a cold-to-hot shower is the instant gratification. Training and proper nutrition will yield excellent results over time, but this shower hack will provide immediate changes in your day.

Coconut Oil Pulling for Dental Health

This last tip is less about performance and well-being, and more about overall hygiene. You may have heard about oil pulling before, but here is a quick refresher: Oil pulling is an oral detoxification procedure achieved by swishing one tablespoon of coconut oil in your mouth for 10-20 minutes, and then spitting it out.

Full disclosure, this is not pleasant the first few times you try it. It does, however, deliver noticeable results. The texture of the oil literally melting in your mouth is odd at first, but it’s just a small mental obstacle to overcome that is outweighed by the numerous benefits of this health hack.

The research is still emerging on coconut oil’s role in dental health, with a measly seven published studies on this relatively popular practice. But from what we’ve seen so far, things are looking great. A 2015 study with 60 participants measured the effect of coconut oil pulling in plaque-related gingivitis. All participants were baseline tested, then reevaluated after using the coconut oil pulling method. According to the results, “A statistically significant decrease in the plaque and gingival indices was noticed from day seven, and the scores continued to decrease during the period of study.”⁴

While this and several studies show positive correlation between swishing oil and improved dental hygiene, they are very much in the preliminary stages of publication. It’s great to see the interest in the subject and there is no reason why you should not include this in your weekly routine.

I would suggest choosing one day of the week where you have a spare 10-20 minutes to swish around some coconut oil. Do it religiously every week. Make sure to use a high-quality, extra virgin, cold-pressed coconut oil that is unrefined and as close to its natural state as possible. This simple task can also help you prevent dry and cracked lips, boost the immune system, freshen breath, whiten teeth, and reduce oral inflammation.

Hack Your Bathroom, Improve Your Health

Add these three healthy habits to your toolbox. Remember, a clean diet and challenging training program are only two pieces of the puzzle. Taking care of yourself from the inside-out with these three simple lifestyle practices can give you the edge you’ve been needing to take your health to the next level.

Looking for more ways to hack your health and training?

Low-Key Strategies for Skill Building

References:

1. Sikirov, Dov. “Comparison of Straining During Defecation in Three Positions.” Digestive Diseases and Sciences, Vol. 48, No. 7 (July 2003), pp. 1201–1205 (2003).

2. Rad, Saeed. “Impct of ethic habits on defecographic measurements.” Arch Iranian Med 2002; 5 (2): 115-117.

3. van Marken Lichtenbelt WD1, Vanhommerig JW, Smulders NM, Drossaerts JM, Kemerink GJ, Bouvy ND, Schrauwen P, Teule GJ. “Cold-activated brown adipose tissue in healthy men.” New England Journal of Medicine. 2009 Apr 9;360(15):1500-8. doi: 10.1056/NEJMoa0808718.

4. Peedikayil FC, Sreenivasan P, Narayanan A`. “Effect of coconut oil in plaque related gingivitis – A preliminary report.” Niger Medical Journal. 2015 Mar-Apr;56(2):143-7. doi: 10.4103/0300-1652.153406.

The post 3 Health Hacks From Your Bathroom appeared first on Breaking Muscle.

What we were told thirty years ago about nutrition has since been proven wrong as the science has progressed. But the myths your mom told you in grade school have a lot of sticking power, and they continue to confound efforts at eating for better health. The following phrases were once believed to be meaningful, factual, and trustworthy. Now, not so much. This is your official cue to stop applying them to your diet and life.

Do any of these terms really mean anything any more?

“Natural”

When discussing food, the term natural is absolutely worthless. The FDA “has not developed a definition for use of the term natural or its derivatives.” The gray area when it comes to what is “natural” in our food is so massive that even the FDA doesn’t know how to handle it.

Natural was once an unnecessary description of food. Food was just food – whole, earth-grown food. Now, natural is simply a marketing tool that companies use to make their products appear healthier. In reality, food is straying further away from its natural state day by day. According to the Center for Food Safety, up to 92% of U.S. corn and 94% of U.S. soy is genetically modified, and up to 75% of all processed food products in the U.S. contain GMO ingredients.

But the marketing works. Consumers have demonstrated their preference for products that claim to be natural, which isn’t always a bad thing. But natural is not always a good thing either. Palm oil is “natural.” High-fructose corn syrup is “natural.” Carrageenan is “natural.”

But none of these things are going to benefit you.

I’m definitely not saying to avoid any food that claims to be natural. Some foods are actually responsibly grown, packaged and sold with ethics. My advice is to look deeper than what the packaging says. Read labels carefully. Research ingredients. Do everything in your power to make an informed decision, because you know the major food companies are banking on you not doing that.

“A Calorie Is a Calorie”

In the empirical sense, a calorie will always be a calorie. But that isn’t what people mean when they say this. What’s a calorie anyway? It’s a measurement of energy. There are two types; large and small.

• Small (cal): The energy needed to raise the temperature of 1g of water through 1°C (usually defined as 4.1868 joules).
• Large (Cal, Kilocalorie or kcal): The energy needed to raise the temperature of 1kg of water through 1°C, equal to one thousand small calories. This is the value used most often to measure the energy contained in foods.

When people say a calorie is a calorie, they are inferring that quality of food means nothing and that quantity, or lack thereof, means everything. This outlook places emphasis on math, instead of lifestyle, allergies, sensitivities, ingredients, body composition, and a host of other factors. The plethora of widely different diet plans out there, each of which has worked for somebody at some point in time, illustrates that we all react to nutrients and caloric intake differently.

So while a (kilo)calorie may be a calorie in the scientific sense, real-world outcomes demonstrate that people are built differently, inside and out. A calorie affects every single person on the planet differently from the next. The important thing is to find a method that works for you, and then don’t worry about other people and what they eat.

“No Sugar”

First, people thought “no sugar” on their food label meant there was no sugar in the product. That phase didn’t last long. Now packages are careful to say “no added sugar,” which means exactly what it sounds like – there was no sugar added to the product.

Thank you, food manufacturers, for not adding sugar to my mixed nuts. Not sure how I’d survive without your noble deed of not adding sugar to items that don’t need it. All sarcasm aside, it’s great that companies are leaving white sugar out of their products now. But what sucks is that sugar is often replaced with a different kind of sweetener that may be even worse for us.

Brown rice syrup, agave nectar, molasses, stevia, aspartame, and sucralose are all very common added sweeteners. But because they aren’t plain old white table sugar, companies can dump them into products and still claim “no added sugar.” Some are better options than others, but none of them make me say, “I really want to eat this today!” After all, there are 21 million diagnosed diabetics in the U.S. as of the latest CDC report. None of those sweet alternatives are making that number lower.

Again, it’s all about finding what works for you. Don’t be scared of sugar, the nutrient, in moderation. Sugars occur naturally in plenty of healthy foods. Just pay close attention to sugar, as an ingredient, and be conscious of your intake whether it’s real sugar or an alternative sweetener.

“Weight Loss”

You’ve probably seen the ads:

• #1 Weight Loss Product on the market!
• The Most Effective Weight Loss Training System!
• Scientifically proven weight loss diet!

All of that is propaganda, which is a huge reason why the term weight loss holds no… weight. In the words of my good pal Gary Reinl, “If you want to lose weight, just cut off your head. You’ll lose 11 pounds.” It’s a joke, but only sort of. It’s fat loss we’re after, not weight loss. We want to preserve and/or build muscle while losing fat.

With the technology we have today to track body composition, there should be no need to use the term weight loss. Throw away the bathroom scale. Weight loss was never about weight anyway. Find yourself a reliable and accurate way to track body composition and use that to propel you towards your fat loss goals.

Understand the Words, Understand Your Health

If you’ve made the decision to try and improve your body composition, diet, and life, one of your first steps is to understand the landscape. Don’t have your progress stalled by a bunch of terms that have been coopted by giant corporations whose only interest is the interior of your wallet. Do your homework to understand what the marketing jargon and industry speak really means, and you’ll find the road to improved health that much easier.

What about organic food?

Does Organic Really Matter? How to Rank Nutritional Priorities

The post 4 Food Phrases That Don’t Mean Anything Anymore appeared first on Breaking Muscle.

Music is like a legal drug for athletes.

Those are the words of Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education. In his interview with the American Council on Exercise (ACE) he also stated that his multiple decades of research on the relationship between music and exercise has shown that music has the tendency to increase arousal and may help distract exercisers from discomfort related to exercise.

In other words, music has the potential to get you excited and mentally prepared to lift weights and may even help you train longer and harder than you would without tunes. I’ll admit, there is a shortage of quality studies performed on this subject, but I did find some very intriguing research.

In a 2009 Journal of Cardiopulmonary Rehabilitation study,¹ subjects performing the same workout routine reported a lower rate of perceived exertion (RPE) when listening to upbeat workout music compared to three other types of audio. RPE, which is a measurement of physical activity intensity, is a subjective number and is based on how hard you feel like your body is working during physical activity. This study is definitely not perfect, but suggests that upbeat audio (aka workout music) may be helpful to push through rigorous exercise programs.

What songs help you stay motivated in the gym? [Photo credit: Pixabay]

Find Your Groove

I know some incredible coaches who prefer no music for themselves or their clients for various reasons. I can respect that but I am definitely on the opposite end of the spectrum. While it’s not a great idea to rely on music, I do believe that jamming while you work out can improve your training experience.

If you’re looking for some new music to train to, look no further. I’ve created the ultimate workout playlist with song suggestions from some of the best trainers, coaches, and fitness influencers in the world. And since we’re celebrating women’s fitness, this playlist is crafted by beautiful, smart, fit women, and is guaranteed to get you pumped up for your next training session.

Julia Ladewski, CSCS, is a strength coach and mom who takes pride in helping people from all walks of life to see and reach their full potential. She currently trains a wide variety of clients and is the former University of Buffalo Strength & Conditioning coach, where she worked closely with every sport on campus. Julia has top notch knowledge on strength and beyond.

Jen Sinkler, a retired USA rugby player turned trainer, is consistently referred to as one of the best fitness experts to follow online. She has an eclectic background of training with certifications in Olympic lifting, RKC, KBA, CrossFit, TACFIT and more. Jen and her husband own an awesome gym together called The Movement Minneapolis, located in – you guessed it – Minneapolis.

Rachel Vaziralli is the CEO of Rachel V Fitness, an Equinox Master Trainer, Schwinn Master Trainer and holds an MS in Exercise Science and Cardiac Rehabilitation. Rachel was featured on the world-famous Beachbody Insanity DVDs, won the first season of Flip or Flop and has a massive fitness brand, F3, Face Fear Fitness.

Christmas Abbott is a nationally-ranked Olympic lifter and CrossFit athlete. Standing just 5-foot 3-inches all, Christmas boasts a quite impressive body of work both athletically and as a coach. Abbott has served as the Head Trainer at CrossFit HQ, owns her own CrossFit box, and even has NASCAR pit crew experience at the highest level of competition. Look out for her books, programs, and seminar appearances for top-notch fitness information that you do not want to miss.

Katya Henry is a Miami-based fitness model and personal trainer with a massive following on social media. With over 2 million Instagram followers, another 55,000 on Twitter and 63,000 more on Facebook, she’s hoping to make a splash in the industry with her Workouts by Katya programs that just launched.

Jennifer “Zen” Gray Burgos, better known as Zen, is an ACE Certified Personal Trainer and owner of The HIT Locker – High Intensity Training in Downtown LaGrange, IL. With more than 25 years helping thousands of people get fit around the country, she’s one of the most knowledgeable professionals in the field. Zen has been featured on BRACO and Exercise TV, in addition to numerous writing and speaking opportunities that highlight her effectiveness and expertise as a trainer.

Anna Victoria is the creator of the highly popular Fit Body Guide (FBG) programs that have helped hundreds of thousands of women achieve a healthier lifestyle while motivating and supporting each other as a community. Anna is a Certified Personal Trainer who has been featured in Cosmopolitan, Glamour, Allure, Shape and was recently recognized as one of the 100 most influential in fitness & health.

Lindsay Bloom is the owner of DrJohnRusin.com, along with her husband John, where they create some of the best fitness content on the web. Lindsay is a competitive powerlifter and former NFL cheerleader with a laundry list of athletic achievements. Lindsay is taking her skills and passion for fitness and performance to the next level, putting her distinct mark on an entire generation of trainers, clients, and athletes.

Jen Heward is an athlete, coach, model, and brand ambassador of the highest magnitude. Jen is the owner of HunnyBunsFit and co-owner of Life Altering Fitness, located in Auburn, CA. She is one of the most influential trainers and fitness influencers in the world. Jen’s philosophy is to believe in yourself enough to know that you deserve the best and instills that in her clients and social networks daily.

Shauna Harrison is an Under Armour sponsored athlete and trainer with a PhD in public health. She is a hip-hop connoisseur, the creator of #SweatADay and a TRX Suspension Training ambassador. With educational experiences at Johns Hopkins, Stanford, and UCLA, Shauna is one of the most highly decorated fitness pros you’ll come by.

Mary Fleck, a California-based trainer and health coach, traveled cross country from the Midwest to take her career to the next level. Mary is a Ball State University alumna with a degree in exercise science. She’s a HIIT training specialist with years of experience in competitive dance, cycling TRX, kettlebells, and has a strong emphasis on mobility and nutrition.

Leah Ranft is an ACE certified personal trainer, CrossFit coach and athletem and nutrition specialist. She launched her career in Hawaii before moving back to her home state of Indiana, where she specializes in athletic enhancement, fat loss, and women’s fitness. Leah works closely with her clients to help them gain the physical, mental, and emotional edge they need to tackle their goals in and outside the gym.

Tanya Poppett is known worldwide for her ‘Your Balanced Life’ eBook and Train with Tanya workout app. Tanya is a fitness instructor in Sydney, Australia, with a huge following and a truly impressive track record. She also hosts fitness retreats called Active Escapes, which allow you to experience a getaway with a fitness-fun balance that is a once in a lifetime experience.

Idalis Velazquez is a mom, wife, and highly regarded fitness professional. A former elite collegiate track athlete, she’s now the creator of ALL IN 18, a DVD program designed to give you your best body ever. She is also the founder of IV Fitness and the PowerUP60 training method, which has helped change the lives of thousands in her local Florida area as well as worldwide by way of online training.

Kira Stokes is the creator of The Stoked Method and Stoked Series classes, taught in New York, NY. She contributed the perfect song to this list to get you stoked up for your workout. Kira is a celebrity trainer, athlete, and renowned writer in the fitness industry with a sizeable reach on social media. She offers daily workouts on her Instagram and has been featured on Good Morning America, Today Show, and ABC News. She also works closely as a brand ambassador to some of the leading fitness fashion brands in the world.

Kalynn Kabisa is a premier CrossFit athlete and coach based out of CrossFit UnPhased in Troy, MI. As one of the leading female CrossFit competitors, Kalynn has morphed her strength under the bar into being equally as effective in coaching and online influential impact. For training and nutrition advice, look no further than her Instagram, which is packed with motivation and helpful tips for fitness enthusiasts.

What songs keep you motivated while you workout? Let me know in the comments!

Want more science behind the speakers?

How Music Affects Your Workout

Reference:

1. Prieboy, M, “Effects of auditory input on perceived exertion during cycling,” Journal of Cardiopulmonary Rehabilitation 29(2009): 262.

The post The Ultimate Workout Playlist appeared first on Breaking Muscle.