GutCheckCast 23 - Chin-ups, Injuries, and Dumbbells

... the weights, not the hosts.

Doug is up a little, Zach is down a bit.
We discuss exercise alternatives, and how hard it is to get in a good workout.
Zach directs people to 2 Men's Health posts this week.
The first on chin-ups, and a workout to get closer to THAT particular goal.
The second on Dumbbells (yes, the weights).
Doug sends us to an article that explains why you shouldn't exercise injured parts.

And that's it.  Get out there and move.
Enjoy!
Download GutCheck23.mp3.

GutCheckCast 22 - Pie and Mental Health...

Also... Asparagus.

Sorry this is late - Poor planning on my part.

Meanwhile, we discuss...
Picnics...
Investments...
Pie...
Doug is down almost a pound.
Zach is down also.

Exercise helps your mental health.

Matt, despite being under the weather, provides us with the following links...

Zen Habits had
an article on minimalist fitness. DIY and some seriously tough workouts. Matt in particular warns that the prisoner workouts (!?) are seriously tough.

Yahoo health featured
an article on 5 healthy foods we should all be eating. I like asparagus. And pomegranates. So there. Doug found Green Tea... "interesting".

Ririan Project has their top 10 list of weight loss tips. Because who doesn't love weight loss? And top 10 lists?

And that's it. We'll try to avoid eating entire pies this week (which should be easy... I'm still a little queasy - pics at the Flickr Group Site).

Enjoy!
Download GutCheck22.mp3

GutCheckCast 21 - The Double BackStep

Yeah, we're both up a bit. 

We talk this week about staying motivated, and our good buddy Matt (who this week is living a bizarre, twisted country song, as his car was broken into, his computer crashed, and he has a cold), sent us some great links for you.

About.com has an article on getting/staying motivated to exercise.  Things such as setting goals and rewards and keeping the exercise fun and flexible.  We've talked about goals and rewards, but sometimes we get into a rut on what we're actually doing.  Switching it up, and keeping it fun is good advice.

The Happiness Project has 9 tips for staying motivated.  Instead of focusing on physical benefits (which are many), this article talks about some of the psychological and emotional benefits from getting and staying active.  A great article, and well worth a look.

And Hassle Bot is great if you don't have someone willing to kick you into gear.  It sends out occasional e-mails reminding you of stuff on your "to-do" list. You know, like exercise.  And clean the garage.  And take out the garbage... and... Matt's single, right?  ;-)

Here's this week's episode - Enjoy!

Download GutCheck21.mp3

GutCheckCast 20 - Office Work(outs) and Belly Budgets

Hello, all, and welcome to another episode of the GutCheckCast.

This week -
Zach is yo-yoing, but we'll call it down (so I don't slack off)
and Doug's body seems to be perfectly happy where it is weight-wise.

Campbell's brings us some great ideas for being healthy with a white-collar office job...

Matt sends us to not one, but two (2) great Facebook apps

Zelky (allows you to share workout information and goals with your friends, as well as mapping your running routes and providing you with mileage information)

and Personal Trainer (which gives you custom workouts and diet plans according to your goals)

And Matt refers us to a great article from Zen Habits, which talks about 3 simple rules for a healthy diet - Create a Meal Plan, use super healthy foods, and pick foods you love.  The article has a lot of great super healthy foods that even I like.

And those articles gave Zach an Idea - we budget our money (or we should be), we should be budgeting our calorie intake as well.  Planning ahead on what you'll eat over the week not only helps you stay disciplined at the table, but it helps you stay disciplined in your money as well. How? If you have a meal plan, you'll need a shopping list, and if you'll stick to your list, you're a lot less likely to grab things based off packages and sales. (2 for 1 Doritos?! In the words of the Kool Aid Guy, OH YEAH!!!)  Anyway, the Mayo Clinic has a great site with a calorie calculator that helps you see how many calories you need to maintain your current weight with your current activity level.  Check it out!

Enjoy! 

Download GutCheck20.mp3

GutCheckCast 19 - Your BMI and You

Greetings, GutCheck Fans, here's this week's episode wherein we discuss

Doug is up a little,
Zach is down.

Matt is celebrating his hard-won success, we're sure.

Meanwhile, we direct your attention to:
a blast from last week - the NYT's article on being Fat and Fit vs. Skinny and Unfit, which leads us to...

the Partnership for Healthy Weight Management's BMI chart.

CalorieLab.com - where you can search 70,000 foods and 500 restaurant menus as well as track calorie burn for tons of different activities from exercise to house repair,(and Mommy-Daddy "special fun time").

And that's it. Let's get out there and go for it this week!

Download GutCheck19.mp3