Tips on Improving Your Exercise Regime While on the Ketogenic Diet

By Sam Hoffman, October 2018.

Before starting a ketogenic diet, your body will use the carbs in your body as a fuel when working out. Now that you’ve made the choice to change your body’s main fuel source, how will it affect your exercise regime? The short answer is — it won’t!

A good set of dumbbells will help you exercise on days you don't want to go outside. [Image Copyright Pixabay]

Your body will take some time to get used to the sudden change you’ve implemented on it, but in the end, your physical performance will be the same it was before your diet, or even better!

Keto diets have an appetite-suppressing effect on your metabolism, so you won’t be feeling hungry as much as you did before. Keep in mind that this is a double-edged sword because not having cravings is great, but it can also mislead you into thinking that your body does not need any more fats than you’ve already eaten.

Essentially, your metabolism will need lots of fats to use as a fuel source, but when you’re exercising this amount can even double up! So, our number one tip for improving your exercise regime is to make sure you are eating enough fats in order to sustain the optimal balance of your metabolism! A good way to do that is through keto-friendly supplements.

Once you follow this first step, you will be ready for whatever exercise regime you are trying to pursue. There are actually four types of exercises: flexibility, stability, aerobic and anaerobic, with the last one being the most intense. This makes it a bit tricky to combine with ketogenic diets, but not impossible!

Jogging is an excellent aerobic exercise as it really gets the heart pumping hard. [Image Copyright Pixabay]

Every type of physical activity has a type of ketogenic diet to help back it up! You just need to understand your body’s needs and how to give it what it requires at the moment. The thing about the aforementioned training types is that high-intensity workouts tend to use carbs as the main fuel source, whereas their low-intensity counterparts use fats for the same purpose. This may come as a relief for those who are not looking to go crazy in their exercise regimes but can be a disappointment for those who are.

Not to worry, if your main concern is how your high-intensity training will align with your keto diet, all you need to do is to increase your carb intake a bit. Eating about 20-30 grams of fast-burning carbs (fruits may be the best choice for this) about half an hour before your workout will help do the trick. Don’t forget to load up on fruits after your workout as well! You can also start using the targeted ketogenic diet (TKD) regime as well, and improve your end results. It will help you stack up your glycogen stores with the right amount you need for your training, and help your muscles recover after it!

However, if you choose to go for low-intensity workouts, you will be able to carry on your diet as you started it in the first place. Eat as many fats and protein as you can, and start running, cycling, swimming or doing yoga, and you’ll surely get the results you want!

The best tip anyone can give you concerning your exercise regime when on a ketogenic diet is to get to know your body and to adjust your diet to its needs. There are three types of ketogenic diets, and they are guaranteed to suit the needs of different athletes and dieters.

The standard ketogenic diet (SKD) allows you to eat 20-50 grams of net carbs a day. A targeted ketogenic diet (TKD) allows you to eat this same amount before and after your workout, which makes it the best choice for high-intensity athletes. On the other hand, the cyclical ketogenic diet (CKD) requires you to eat low-carb meals for several days, and then higher-carb meals for a couple of days.

Once your body adjusts to any of the three diet types, you will be able to burn fat 2-3 times faster than before you started your diet. Also, staying in ketosis for a longer time guarantees you’ll have optimal energy levels throughout your diet, which means you can gradually increase your workout time to your desired period.

Ketogenic diets definitely have more benefits than other diets you can hear about, as they only require sufficient education on the principles they work on. And now, you’ve got the knowledge on how to improve your exercise regime while staying in ketosis!

Think of being on a ketogenic diet as going back to your roots. Historically speaking, our predecessors were bowhunters and spearhunters who did not have an open access to carbs as we do today, so their meals consisted mostly of fats and protein. And since they spent their days hunting, it means they were physically active most of their days. So, from now on you can think of yourself as a hunter for ketones!

5 National Parks that are Great for Cardio Workouts

Joshua Tree National Park

By Ella, October 2018.

America's vast network of national parks is one of the country's most well-loved treasures. From towering mountaintops to crystal waters to sweeping desert land, the parks are varied in their terrain and choices of recreational opportunities. These parks are an ideal place to get outside for your workout and connect with Mother Nature at the same time. Here are five national parks that are ideal for getting in a solid cardio workout:


JOSHUA TREE NATIONAL PARK: The desert wonderland is ideal for those seeking dry and warm conditions during their workout. Mountain climbers and those looking for a surge of adrenaline will revel in all of the rock faces just asking to be climbed and scaled. Because rock climbing is a serious calorie blaster, Joshua Tree National Park is a great place to work up a sweat in the desert while feeling good about your cardio efforts. Located in Southern California and straddling both the Mojave Desert and the Colorado Desert, this park is named for its network of twisted Joshua trees of the region. Sweeping views of the Coachella Valley give this park a distinctive desert vibe.

Voyageurs National Park

VOYAGEURS NATIONAL PARK: This unique park is located near International Falls, Minnesota, close to the Canadian border. The area is most known for its large network of waterways, creating an oasis for those who love being out on the water. Exercise enthusiasts will delight in the many opportunities to kayak, canoe, and SUP their way through a workout. The remote location makes Voyageurs National Park the perfect place to get away from the hustle and bustle of everyday living. Unlike some national parks that can get extremely crowded during the high tourist season, Voyageurs is a haven for peace of solitude.


ROCK CREEK NATIONAL PARK: This urban oasis is conveniently located in Washington, D.C., making it a quick escape to those city dwellers who want to get away from the lights and noise of the nation's capital and connect with nature. 32 miles of wooded trails beckon runners, walkers, hikers, and bikers. The Thompson Boat Center provides the opportunity to rent kayaks and canoes if a water workout is what your body is craving. Those looking for a competitive team sport can take to the many tennis courts or the 18-hole golf course.

Rock Creek National Park

Golden Gate National Park

GOLDEN GATE NATIONAL PARK: This jewel is one of the most visited national parks in the country. And for good reason. The San Francisco park gives visitors plenty of opportunities to get in a good workout while providing amazing views of the city landscape at the same time. The experience of biking along the Golden Gate Bridge and taking in all of its majesties never gets old. The urban location delivers a variety of group exercise class options located in the park.


ROCKY MOUNTAIN NATIONAL PARK: There is no shortage of outdoor recreational opportunities in Colorado, but this gem in Estes Park is top of the list. In the winter, the snowy mountains of the region deliver a host of skiing, snowshoeing, and snowboarding options. However, the workout fun does not stop when the temperatures warm up. The summer, spring, and fall provide a bevy of opportunities to work up a sweat while running, hiking, or biking through the many trails. When are you done with your workout, the quaint town of Estes Park is a fun place to grab a bite to eat or do some shopping in the historic downtown area.

Rocky Mountain National Park in Colorado

Whatever your workout fancy, America's national parks provide something for every personal need and preference. The only thing left to do is lace up your shoes and get moving!

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Ella, Content Manager for trekbible , is a writer and content specialist with a predilection for learning and exploring new places and cultures around the world. With family scattered throughout the U.S. and South Korea, she loves to see cross-cultural influences around the world. Her favorite thing to do on her travels is to taste the local cuisine of each destination.

7 Ways a Physical Therapist can Ease Your Pain

7 Ways a Physical Therapist Can Ease Your Pain

If you’ve been dealing with a sports injury for some time, you may want to take a trip to a physical therapist. Additionally, if you have a short-term injury that you’d like to speed up your recovery for, seeing a PT about your treatment options is a smart idea. The reason is that physical therapy has an excellent track record in a variety of wellness domains. One of them is pain reduction for short and long-term injuries. Below, we explain exactly how a physical therapist can ease your pain and hopefully convince you to give one a try.

Targeted Exercise

When you have a significant sports injury, exercising without in-depth knowledge of your conditions is a risky decision. What will likely happen is you injuring yourself even more, and making your eventual recovery more difficult. The best way to avoid this trap is by talking to a physical therapist first. They will construct a workout plan for you that takes your injury into account and makes it better, not worse. 

Manual Therapy

One option your therapist will explore with you is manual therapy, which refers to treatments that are done using just the hands. What this will entail is feeling, massage, and stretching the injured area and those that surround it. There are many purposes for this type of therapy, but the most common are making an initial diagnosis, warm up, cool down, and soft tissue treatment. 

Other Treatments

Beyond manual therapy, there are a variety of methods that your PT might use to treat your sports injury:

Ice - The primary purpose of ice is to constrict blood vessels and reduce inflammation. Though an inflammatory response can help an injury, it can also become excessive and painful. Your PT may use ice to manage that inflammation.

Heat - In other situations, heat is the answer. The reason is that it can reduce pain and increase mobility. Additionally, when you are more mobile, you are more receptive to manual therapy.

Ultrasound - Your PT might use ultrasound waves to loosen your tissue before using other forms of therapy. 

Laser - Lasers have a variety of functions, but the most prevalent are stimulating healing, reducing inflammation, and lessening pain. 

Electrical - Sending electrical impulses through your body can stimulate muscle contraction and speed up the healing process. 

Education

One of the best things your therapist can do for you is to educate you on the nature of your sports injury. Not only will this let you understand it better, but it will also inform you on how to live with it. With this knowledge, you can go about your life without making your injury worse. 

Avoid Surgery

Though many people with injuries opt for surgery, its track record is not as good as you might think. In fact, a significant portion of operations do not yield the results that they intend, or even make symptoms worse. Physical therapy helps you avoid this cost and pain by using non-surgical methods. 

Speed Up Recovery

While you might recover without any attention from a PT, their expertise will surely speed up your recovery. This will allow you to feel less pain and get back to living your life without restriction. 

Keeping You Involved

A great thing about physical therapy, as opposed to traditional medicine or surgery, is that you are involved. Your therapist will explain your injury to you and inform you on how to treat it. Because of this, you take an active role in your recovery, which makes you feel less pain and more satisfaction. 

If your sports injury is severe enough, you will probably see a family doctor about it. Depending on the nature of that injury, your next step might be seeing a PT. This is the right choice, as physical therapy has been shown to be incredibly useful in pain reduction. If you’re interested in seeing what physical therapy can do for you, find yourself a local physical therapy clinic and schedule a consultation.

6 Foods to Improve your Diet

Losing weight is often a combination of exercise activities plus eating and drinking in a healthy manner. Even if you do intense exercises, you must watch what you eat, or you will not meet your weight loss objective. It is beneficial if you are very specific about what foods you are putting into your body, or else you may be consuming foods that are no good for you and are ultimately ruining your weight loss goals. Some foods are also slow in providing you with the desired weight loss results.

A highly controversial category of foods for weight loss includes superfoods, and they are controversial because the "superfoods industry" is often trying to push exotic plants that cost a lot more. However you don't need to be buying exotic foods to find superfoods, there are superfoods which are right under your nose and don't cost a bundle.

This includes apples, eggs, berries and other common foods found in your local run-of-the-mill grocery store. They come highly recommended for individuals who are looking to burn belly fat. Also, they provide various other health benefits to boost the functionality of your body. The following are some recommended foods for weight loss.

Apples

As a fruit, apples are good for general body health. Apples suppress hunger thanks to their soluble fiber. They also contain pectin as well as regulate your glucose levels. This will help to make you feel full longer and in turn reduce your food intake. In addition, due to the fact that you have to chew them longer (enjoy the crunchiness), you will feel fuller as your body registers that you have eaten more. This is not to say that other fruits are not good for you but apples stand out as a super food. You can include them in your salads or juices.

Berries

Berries of all types including blackberries, raspberries, as well as strawberries are recommended for their ability to boost metabolism as well as regulate blood sugar.

Eggs

Eggs are rich in protein while at the same time have low-calorie count. They are also filling making them ideal for weight loss. They also suppress appetite, so you do not always have to try to meet your cravings.

However, it is best recommended that you do not consume eggs in large quantities. In this, the portion quantities matter a great deal. A few times in a week is excellent.


Nuts

Nuts are not only healthy to eat but also crunchy. They can be added to different foods to add their nutritional value and find better results. They have a high content of protein, and they are rich in healthy fats making it fit for everyone. Even better, they are low in simple carbohydrates thus making it ideal for use even for individual who are looking to lose weight. When consumed, they stimulate your body, provide energy, and in turn, they burn excess fat. Consider cashew nuts, walnuts, Brazil nuts, and almonds.

Salmon

While fish is recommended as a source of protein, salmon is realty recommended. Salmon is rich in omega-3 fatty acids which in turn increases the hormone leptin in the human body. Leptin in turn suppresses hunger. Eat this with a food that is low in carbohydrate to complete your meal. Avoid overcooking this dish for better nutrient value. You can substitute this with tuna and herring for similar benefits.

Spinach

Spinach is an excellent source of vitamins as minerals. This green leafy vegetable offers energy boosting properties. The iron content is also ideal for use with individuals who want to work out and athletes. You can eat it raw in salads as well as when cooked. However, it is best recommended that you take it when it is natural. This is in the same family line as cauliflower as well as broccoli so you can switch between these. Kales are also an excellent substitute.

Five Things to Consider when Buying Extra Archery Equipment

Today one of my archery students contacted me wanting my opinion about the Astra Shot Trainer (see video below from Lancaster Archery) and he surmised that he could just sew an equivalent.

I agreed, spending $60 USD on what is essentially a sock with some paracord attached seems rather overpriced for a gadget people might easily get bored of.

But thinking about this got me thinking about various questions people should ask themselves when buying new archery equipment (and can be used for buying anything really, not just archery equipment). eg. Do I really need a canoe?

Five Things to Consider when Buying Extra Archery Equipment

#1. Do I really NEED this or do I really WANT this?

eg. Do I really need a quiver, or do I really want a quiver?

#2. Can I just make this myself? And if so, how easy is it to make?

eg. There many different ways to make a quiver, and oddly enough they are quite easy to make.

#3. How often will I use this thing?

eg. I might not use a quiver all the time even if I had one. Or I might use it constantly.

#4. Will I get bored of this or want a better one?

eg. This quiver is boring. I want a nicer / more interesting quiver.

#5. Would my money or time be better spent on something else?

eg. Should I spend money to buy this quiver / waste time making my own quiver? Or would that money/time be better spent on something else that would be more useful?


And like I mentioned above you could use these questions when considering whether to buy other things:

1. Do I need this canoe? Nope.
2. Can I build a canoe? Probably not a good one.
3. How often will I use this canoe? Not often.
4. Will I get bored of this canoe and want a better one? Yes.
5. Should I spend my money elsewhere? Yes.

So for example, the Astra Shot Trainer...

1. Definitely not a need in my opinion. Some people might think they need it, but they might be confusing want with need. You don't need this gadget.

2. It is easy to make and wouldn't take much time. Just make it yourself. Paracord + Old Sock = Shot Trainer.

3. Myself personally, I cannot see using this gadget. I have a garage. If I want to do archery, I go shoot at cardboard boxes in the garage any time I want to. Failing that, I am typically at the Toronto Archery Range 3 to 4 days per week.

Other people who don't have a garage or similar space to practice however might find it useful.

4. I would get bored of this gadget very quickly. But other people might find it useful... and get bored eventually.

5. Definitely a waste of money to purchase. Some people might benefit from making their own. And whenever they do get bored of it, cut the paracord off the old sock, toss the old sock away, and you still have paracord you could use for other things.

:)

Archery Photos on Instagram

For my personal practice of archery (and fishing and other things) I regularly stop and take photos of the things I particularly enjoy.

I then share those images with friends on Facebook, which is kept private thanks to privacy settings. That and not everyone wants to see all the baby photos I post of my son.

But for the things that are more strictly archery, and open to the general public, I also post on Instagram.

instagram.com/charles.moffat/

Below is a few samples of some of my archery photography from September and October 2018. But there is way more to check out if you visit my Instagram page.

My son Richard checking out daddy's arrows.

A cute dog someone brought to the archery range in her purse.

A friend waiting for some turkeys.

Unusual Arrowheads

Found Arrowheads

Found Arrowhead in the foreground, Toronto Archery Range in the background.

A cluster of 3 arrows shot with a longbow I made myself.

Maximizing your Cardio Workout using Vitamins

By Josh Wardini

[Click image on the right to see the full Infographic.]

Want to get the best out of every cardio workout? Then you need to fuel your body with the highest quality nutrition possible. You’ve heard it all before – you need to exercise properly and eat properly to be as healthy as possible.

It’s something every mother has told her kids at some stage or another – you have to eat your vegetables. The reasons given are numerous – eat your carrots so that you can see in the dark, veggies make you healthy and strong, etc. You know the drill.

And, as it turns out, our mothers were right. We do need to eat our veggies. What they got wrong, however, was how many servings to eat daily. Until recently, it was thought that five servings of fruits and veggies a day were adequate.

Research has since found out that nine servings a day are essential for optimal health. And it’s as important to have a varied range of veggies as it is to get enough servings. A varied range is essential so that you get the range of vitamins you need.

You might even be slightly deficient in some vitamins now. The easiest way to check if you really are could be by looking at the following vitamins infographic. It contains more information on what the various vitamins do and what the symptoms of their deficiency are. We found it at medalerthelp.org, a site which reviews devices that can help the elderly with proactive emergency care.

But it is not just that fruit and veggies are good for our body. They provide fiber and vital nutrients that are essential for good gut health as well. What does the gut have to do with the mind? That is something that science is only just starting to understand.

We don’t know the exact mechanism yet, but there is a correlation between poor gut health and increased levels of depression. So, if you truly want to get the most out of your cardio, mentally as well as physically, you better start filling your plate with healthy fruit and vegetables.

Top 10 Calorie Burning Sports

Guest Post by Alicia Kate.

Previously in ‘12 Tips to Stay Fit with Modern Lifestyle’, one of our recommendations to get into great shape was to take up a new sport. Athletes are some of the fittest and healthiest people on the planet for a reason. In the context of fitness, playing sports is ideal for burning fat because it burns a lot of calories and you enjoy the activity so you strive harder and end up burning more than you would simply exercising. If you are looking for a new sport here are 10 calorie burning sports you should consider.

Many of the exercises below are ideal for Summer, but can also be done other times of the year.

1. Marathon

Running a marathon burns thousands of calories, with a 130 lbs runner burning 2,224 calories during a typical 26.2 mile course. A 165 lbs runner, on the other hand, will burn 2,822 calories, while 210 lbs runner will burn 3,593 calories. Marathons are the perfect way to get fit due to the training involved to be in good enough shape to be able to run one.

2. Basketball

A lot goes on when you play basketball. You run and sprint back and forth between the two hoops on the court frequently. You move constantly both to score and to block shots. For all that constant effort, you will burn upwards of 400 calories per hour depending on your body size. A fun session with friends is enough to get the heart racing and burn a lot of calories.

And there is no age limit for playing many sports. Some people keep playing well into their old age.

3. Soccer

Soccer is one of the best sports for getting into great shape, with some sources claiming that 900 to 1,400 calories per hour are burnt - although it really varies on how much they are running and the size of the individual player. Soccer players are some of the fittest athletes due to the intensity and pace of the game. A match typically lasts for around 96 minutes. While you most likely won’t be playing for that duration of time, a quick soccer game with friends can still provide a very good workout.

4. Football and Rugby

Concussion concerns in football are real, so we are recommending less physical versions of the sport—touch and flag football, and also rugby which requires a less violent method of tackling opponents. While physical contact may be prohibited in touch and flag football, you will still burn 600–900 calories an hour as you will be doing a lot of running, sprinting, pivoting, catching, and throwing.

5. Tennis

Tennis is akin to a full body workout, with your upper and lower body, along with your back and core, getting an intense burn. You will burn a lot of calories simply by moving around the court, and you will burn quite a few more swinging the racket. An hour of a singles tennis match will burn approximately 400–500 calories.

6. Swimming

Swimming, despite being low impact, is an aerobic exercise that is a full body workout. It is also one of the most accessible sports as you can swim in public pools, rivers, lakes and the ocean. The best part of swimming is that you are getting a great workout without stressing your joints. Swimming is perfect for those carrying recurring injuries and want to get back into shape.

7. Rowing

Rowing is a must try if you want to lose weight and get a great upper body workout to boot. Your shoulders, back, and biceps will be tested and that means you will burn 560 calories per hour. As mentioned, a strong back and shoulders is needed to excel in rowing, so before you try out this sport, you might want to fortify your back by performing the exercises Cardio Trek suggested in ‘6 Exercises for a Stronger Back’.

8. Boxing

To be a boxer is to be in the peak of physical condition. Going 12 rounds in the boxing ring is one of the biggest tests of endurance an athlete can go through. Boxers burn upwards of 600 calories an hour. While it may be a step too far to get into the ring in competition, boxing training is a highly effective way to burn calories and build serious strength.

Note - While Cardio Trek does provide boxing lessons for people in Toronto, it should be noted that we favour a more relaxed and jovial approach to teaching boxing wherein we focus on exercise and having fun. People who want to do boxing as a serious sport are recommended to go to a dedicated boxing gym and find a boxing coach who teaches competitive boxing.

9. Martial Arts

Learning a martial art like Tae Kwon Do or Karate can have the same intensity as boxing, but with a different focus. As kicks, elbows, knees, grappling, and even wrestling are all allowed in some martial arts (eg. Judo combines wrestling with throws), martial arts training is a true full-body workout. You will be burning between 400 to 600 calories an hour.

10. Lacrosse

The intensity and pace of Lacrosse, along with carrying and swinging a lacrosse stick, make it a highly effective sport for becoming physically fit. Upper strength along with good cardio levels are required to play this sport, which is why if you are looking to burn calories it is a good place to start.

Lacrosse is one of the potentially more violent sports on this list, and compares to say "ice hockey" and has a reputation of being pretty brutal.

Conclusions

There are many other sports worth trying and plenty of other reasons why you should play sports aside from that fact that doing so burns calories. Playing sports improves all aspects of health such as enhancing heart function, lowering cholesterol levels, improving blood circulation, and decreasing hypertension and stress levels. It also brings forth positive energy, promotes discipline, and builds self-esteem.

So, what are you waiting for? The time to play sports is now!