Seattle has recently added Lake Washington Blvd for walking, rolling, running and more. I decided to run from Capitol Hill down to Seward park using the Stay Healthy Streets and Neighborhood Greenways.
I have had weighted vests in my arsenal for plenty of years now and they work. They absolutely work well and are effective by helping you overcome new levels of discomfort and become whatever you want to be whether fitter, faster, stronger, leaner, ripped, shredded, athletic, muscular, toned, or you just want to burn some serious body fat.
This article was written so that you can make the best buying decisions when it comes to complicated world of fitness. I’m also extremely passionate about exercise and helping others. The links are Amazon.com affiliated.
The benefit of short style weighted vests is that they keep the weight in a more centered area and your core does get stronger this way. The longer vests are for people who want to distribute the weight all around and perhaps the longer vests are better for people who are using it for walks.
Even so, in most cases, the short style will be more suited to your needs. There are great options for women as well, though women can wear either based on their anatomy.
I have heard really good feedback about this one as women are becoming increasingly interested in strength and health.
When I dig through the research, I find some interesting articles about muscle activation and energy use from the military of multiple countries studying loaded carriage. What has been known for a long time is that the heavier the weight, the greater the energy use. It’s a way to burn more fat in a shorter time frame.
This is a video capture of Rich Froning in a MiR weighted vest. He is one of the fittest people of all time.
Let’s start with some possible drawbacks:
This list covers some of the features that help it stand above other weighted vest brands.
Weighted Vests are great for men and women.
Science Says: Weighted Vests Burn a Ton of Calories!
Most body types benefit from a weighted vest training program. The key is to start light and gradually build up. Let me repeat that, the key is the start light and gradually build up. That’s why MiR offers adjustable weights so that can take them out and put them back in as needed.
Weighted vests tone the body in a way that nothing else does. I’m not saying that weighted vests are necessary for an aesthetic look, but I seriously believe that working with vests can strengthen those deep core muscles and just make you a finer physical being.
Furthermore, a larger person who trains with the vest will notice their fitness has improved in everyday life when they take off the vest. Meanwhile, an athlete or recreational fitness person can gain respectable lean muscle by increasing strength against resistance and recovering from that process.
Is the MiR vest good for running? Yes, because of the short style the vest will work well. Make sure to start with light weights, maybe 10% of your body weight or less loaded on the vest to start initially.
Will it help build lean muscle? I have no doubt that with enough consistency, you can gain lean muscle, yes for sure. I also really feel the muscles around the lungs!
Who is a weighted vest best for? Tactical athletes such as firefighters, people who lift weights, runners love weighted vests, yoga enthusiasts, and even people who play basketball, football, and soccer.
Common injuries associated are associated with prolonged load carriage so make sure to progressively build up your efforts instead of over-doing it.Some things to be aware of are foot blisters, stress fractures, back strains, metatarsalgia (foot pain), and knee pain.
Preventative action is key, such as maintaining good posture and improving load distribution. Staying hydrated is another injury-prevention method.
For the foot comfort, closed-cell neoprene insoles and use of an acrylic or nylon sock, combined with a wool sock, reduce blister incidence.
There is a good chance that a weighted vest would be an incredibly valuable tool for you — particularly the MiR Weighted Vest.
The question remains though, do YOU have what it takes?
Follow the blog to stay tuned for updates!
There are so many excuses to quit.
Heavy breathing, burning quads and the possibility for injury?
Please, explain the importance of running so that I can go out and expose myself to these uncomfortable forces for the greater good.
Take a moment to appreciate that you have the capacity to bipedal your way through this life as many others have not been offered such privilege or have had it taken away from them.
Arizona. OTF class, 2013.
While running, there is freedom to express one’s authentic spirit and to traverse the gravitational vibes of Earth’s divine presence. I seek unlimited. With this comes the mindset that allows for inclusion and transformation of any and all things.
It is a mistake to try and think less while running, unless that’s working for you now.
I think it is better to open the mind to the possibility of greater rhythm and flow.
You can really feel the energy flowing through your body this way, especially as you run tall, elbows back and behind, engaging the core, lifting knees high off the ground, and kick back with excellent glute activation.
Maybe, let go of telling your body what to do and do more about asking about what it can do.
For example, instead of saying, “I need to run faster, I can’t do this, it hurts,” perhaps it should be more like, “what is the deeper motivational reason to keep going?” “how centered or heart-focused am I right now, can I lift my chest a little higher? “does this effort bring me genuine, healthy pride?”
I don’t mean to be rude here, but the only reason average runners stay average is because they aren’t willing to go deeper. Going deeper means confronting vulnerable areas of your psyche. While we are all vulnerable, nobody is truly average so keep reading on.
When I speak of energy in this case, I am referring to the type of energy you put in your mouth.
Yes, food. Elite runners understand the importance of good nutrition.
Everything has a symbolic and spiritual nature.
First, let us expand on the idea of, to have meaning. This word has been used for over 700 years and it relates strongly to, “sense.” Additionally, “the act of remembering,” and, “that which is intended to be expressed.”
Energy that is devoid of meaning has been stripped of its essence. It can be argued that it has lost some vital force that once gave it more meaning. The isolation of energy from purpose has stripped too many people of their health. Diabetes, cardiovascular disease, and many gut issues may arise because the foundational pillars of healthy normal function have crumbled.
Meaningless food example: refined sugar.
Refined sugar has been stripped of its original meaning which it was once symbolized by its plant form.
Now, take me back to my trip in Colombia, where I sipped on fresh raw sugarcane juice. Here, you have a different nutritional reality because the enzymes and other vital forces remain active in a fresh juice form. That’s not to say it was without a, “con,” as I’m sure it still raised my blood sugar more than needed.
Colombia inspired my nutritional adventures by offering me fresh raw sugarcane juice on this scenic lake.
Rule of thumb: food should be recognizable to its original form.
I will go on much deeper into the DNA of healthy nutrition later, so stay tuned for that.
I have a belief that survival is a deeper value than longevity. That is perhaps one reason why some people keep running day in, day out, even with nagging pains that they’re neglecting. Caution: even though pain often comes from a nagging area in the body, there are likely deeper imbalances that must be addressed.
Furthermore, boundaries must be set with relationships to yourself and others. I have been guilty of prioritizing my exercise and offering less time for other people in my life. This is an area that I am trying to improve upon.
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While weight loss is the goal for many people, I truly like to emphasize the many reasons and benefits for lifestyle change in itself. I’ve said it before and I’ll say it again: when people lose a ton of weight, the valuable part isn’t the fact that they lost weight — instead the most valuable part is that these individuals were able to change their habits and challenge their discipline day in and day out.
Orangetheory Fitness Seattle, Lower Queen Anne’s Winter 2017 Weight Loss Challenge Winners and some of our coaches
Even though the human body can be seemingly complex at times, the formula is simple.
Step 1: Eat Nutrient Dense Foods
Step 2: Get 8 hours of sleep
Step 3: Have an active lifestyle and cultivate an athletic mindset no matter what level coordination you have.
The most challenging aspect of lifestyle change are the thoughts that go on inside your head. That’s why I believe it is fundamental to surround yourself with encouraging, positive, and motivating people who share some layer of goals with you.
On the flip side, you could also work out all of the time and still not lose any weight if the nutritional habits are poor. It’s just a fact of the matter that you cannot out-train a bad diet. Workouts are challenging and often give immediate gratification and sense of accomplishment once the workout is complete, yet your nutritional habits are responsible for the vast majority of your results.
As I mentioned earlier in this post, every body is capable of fat loss. There are genes that regulate how much fat you can lose and how fast you can burn that fat so yes every body is different in that regard. However, we are learning more and more that certain foods (nutrient dense foods) are actually able to increase the gene expression of genes which are responsible for fat loss. You are not limited by your genetics as much as you are limited by your mind. You must challenge your limiting beliefs about food so that you can cultivate a lifestyle which supports healthy nutritional habits as part of your core values.
Moreover, for your biological processes to be in a healthy, functioning state, you must digest healthful, nutrient-dense foods on a regular basis. Food contains lots of nutrients like vitamins, minerals, healthy fats, amino acids, antioxidants, phytonutrients, and other currently undiscovered components which likely support human health. I know this, because I know that which I do not know. The wisdom of nature must be valued, so let thy food be thy medicine. Hundreds of thousands of years of human knowledge should be honored. Millions of years of evolution suggests that plants are good for us and chemicals (aka processed foods) are not. I’m sure there are parts of an apple that are good for us that science will never discover, and that’s okay. Don’t overthink it.
That doesn’t mean that you should allow yourself to fall into a dangerous mindset of restriction. I 100% believe that healthy nutritional habits are far more realistic to sustain when you are able to have an abundance mentality. You literally have an abundance of healthy food options if you are willing to be creative and seek knowledge. Never settle.
In our modern era, we have access to more nutrients than even our paleo ancestors. The difference between paleo ancestors and ourselves is that we seem to have become burdened by choice. Even worse, there are multi-billion dollar corporations which prefer to mislead us through advertising and through government lobbying and these groups certainly do not have our best interests in mind.
If you eat the most nutrient dense foods, then you will always have an abundance of food that fills you up, energizes you, and gets you ready for a successful tomorrow.
Nutrient density = the highest amount of overall nutrient value for the lowest amount of caloric value.
When I think of nutrients I think of:
Knowledge truly is power. I encourage you to read about the benefits of real, natural foods and I also encourage you to read about the harmful effects of processed, junk, sweets, etc even if it is uncomfortable to read about. Take time in your day to follow my blog, and/or follow other trustworthy sources online or otherwise.
Growing up, my father would always say, “everything in moderation.” I believed in that phrase for a while, but now I realize that there are some things that you should simply never do or never have. And that’s okay. Some things are just. not. worth it.
The important point is that you are caring about yourself in your lifestyle. If you have to be 100% on and then when you fall off you go food binge and drink, then that says that maybe you’re an on again off again type person who isn’t willing to be committed to themselves. Let yourself have a lifestyle that allows for mistakes, forgiveness, and moving forward.
If you think that you have to be on a restrictive diet to be successful, then why aren’t you successful yet? If it has worked for you in the past, but only temporarily, then did it really work for you? I want you to engage in thought processes that allow for long term success.
Sometimes your thoughts will come crashing inside like waves in a storm and that’s when you just need to hunker down and care for yourself, otherwise you’re going to drown. Those are the hard times.
Other times, your thoughts will be like an oasis in the desert where you think everything is just perfection, but maybe it is just a mirage? Those are even harder times because it forces you to face the truth: Sometimes you have to stay hungry. And that’s okay too. But if you’re planning your meals properly, then you’ll have nutrient dense food waiting for you around the next corner.
We all have struggles. I just need you to take a moment to think about all of the actions that you take on a daily basis that demonstrate self-care. When you are mindful, when you plan for success, and when you surrender your entitlement, then you will find yourself in a whole new reality of empowerment.
Love is action. Good luck, my people! Stay tuned for more, subscribe to my brand new YouTube channel and click that Follow Blog button on the top left (show sidebar for mobile users).
It’s not even 7PM as I begin writing this and I’m already thinking about getting myself ready to coach people at 4:45 AM tomorrow. But first, 17 random thoughts…
Nasal breathing increases the respiratory system’s ability to warm and humidity the inspired air compared to oral breathing and reduces the drying and cooling effects of the increased ventilation during exercise. (Pubmed)
Sometimes we need a reminder to be intentional with our breathing. I’ve experienced in Yoga practice, we are much more intentional with our breathing than a cardio class. Seems almost counter-intuitive that high intensity workout participants aren’t focusing on their breathing.
Many people have muscles and strength and decent work capacity for a short period of time until they run out of breath. The problem is that they only start thinking about breathing when they are already out of breath and then it’s too late. Why? The muscles are starved.
I always start my intentional breathing moments before engaging in high intensity exercise. As I take in the air through my nose, I’m also visualizing myself succeeding in the upcoming task and then I’ll exhale my doubt and GO!
I ran a 4:56 minute mile for the first time in my life and it was due to nose breathing.
I’ll stick to high intensity interval training and weight lifting for my calorie burn thank you very much!
I prefer Barbell Hip Thrusts anyway, the iron will always be there for me and weightlifting will make me hard like steel.
Vitamin D is essential for bone density, hormone metabolism, immune system, brain health, breast, prostate and so much more. Do yourself a favor and get some high potency Vitamin D from Amazon A.S.A.P.
I’m still trying to figure out what the hell is a cheat day?! Is that a day that you decide you’re done caring for yourself? Is that a day where you decide you don’t matter? Are you just going to slap a label on it and go to town?
Look, I’m all for being reasonable and going out and doing things. I eat Mexican food. I love sushi. I went to Las Vegas.
There’s no way I’m going to put a label on my day and call it a “cheat day.” That’s because when I am true to myself, I have nothing to cheat on.
I don’t have a cheat day because I realize that life will go on and all we have is this present moment. I’m not going to be the type of person who is off again and then on again and then off again.
If I go off track, then I forgive myself and choose the path forward. I can’t always see where I’m going. I will, however, stay authentic to my core values and manifest discipline whenever I have the strength to allow it!
I notice how trends from the hardcore fitness people then find their way into the mainstream. Regular people DO NOT NEED CHEAT MEALS. The reason is because regular people should not be dieting period. Is that controversial to say?
99% of people in America just need to adopt an attitude of mindful eating and make an effort to plan their meals around nutrient dense foods. Maybe you should take it a step forward and plan your day around nutrient dense foods as well. Again, we’re not dieting because that is restrictive.
I want all of us to be able to live a life of abundance — we should eat colorful, fresh foods that are high in fiber, protein, antioxidants, vitamins, minerals, enzymes, probiotics, and other currently undiscovered nutrients that likely benefit human health and well being.
This is a generalization and for people with non-alcohol sweet tooth (or potato-chip-aholics) this may not hold true for you.
Everybody knows that alcohol is calorie dense. Alcohol actually has more calories per gram than both carbohydrates and protein. In addition to being calorie dense, most people neglect to understand that even moderate amounts of alcohol are toxic to the internal organs.
Here’s a shortlist of why alcohol prevents you from burning fat:
Wow, I could keep going. Just educate yourselves please. I know alcohol is the most common and socially acceptable drug out there. I know it makes socializing more fun. I also know that there are more ways to socialize, communicate, and grow community that don’t need to involve alcohol.
I’m not sober, but I can go a month without drinking and it’s not a big deal. I am mindful and realize that everything has risks. That being said, I limit myself to about 2-6 drinks maximum per week.
If you take somebody out for drinks, I feel like two drinks is the sweet spot anyway.
Okay I guess that’s not something to be proud of necessarily. I’m just saying that I can add a lot of value to the party and am a good person to know.
I’ll never drink just to drink. That’s why I ask that you don’t ask me to go drink with you.
Here are the circumstances that I’ll drink usually:
On a really warm Sunday Funday, a couple cold beers and kickball!
All I know is that Halo Top is taking my friends money like crazy. I wish I had stake in that company because I’d be rich.
For the record, I don’t like to eat ice cream more than a few times per year (I could count on my two hands).
Ice cream reminds me of my teens during a time in which I hated my body and also ate a lot of ice cream. I ate candy and so much ice cream and I just hated the way I felt about myself.
I don’t judge you for eating it, but I still think ice cream should be reserved for special occasions only.
Even Halo Top still has added sugar. I’d rather get my sugar naturally from pomegranate seeds and cherries and blueberries. WAY more antioxidants than Halo Top and no sugar alcohols.
https://www.youtube.com/channel/UCKA1Lz-JAxg4ob7qGo3syGw
Most recent video:
This one is pretty obvious. I have worked one on one with hundreds of people now with their nutrition so I’ve learned A LOT about what people actually eat. I also peak into people’s shopping choices when I’m in the mood.
Vegetables simply aren’t glamorous or exciting (but they are beautiful). There are lots of benefits for vegetables though:
I could go on. It really doesn’t matter whether you’re just trying to be healthy and feel better or if you want to see your abs for the first time in your life, You. Need. Vegetables!
I am big on fatty acids. It is known that consuming too many bad fats will wreck your immune system and clog up your cells. Of course partially hydrogenated oils aka trans fats have gotten lots of press for being bad and that’s true. Try not to eat those.
However, there are “Essential” fats known as Omega-6 fatty acids that are only known as “Essential” because you have to get them from diet. The problem is that Omega-6 fatty acids are extremely prevalent in our diet and now we have run into the situation of having too much of a good thing.
The harm of having too much Omega-6 fatty acids in your diet is that it increases levels of inflammation in the body. If you’ve been following me for a while, you know I’m big on inflammation because disease only exists in a state of inflammation. Aside from trying to prevent cancer, inflammation also matters because high levels of inflammation cause stress on the body and make it VERY challenging to burn fat and get a lean body.
Do yourself a favor and get some Nordic Naturals Omega-3 on Amazon now.
Omega-3 Benefits include: heart health, bone health, eye health, brain health, fat loss, insulin sensitivity, pancreatic health, liver health, kidney health, reproductive organ health, skin health.
Ya follow? Time to up your omega-3.
Flexibility in your upper back: Thoracic spine extensions, Yoga mountain pose into a back bend, having better posture during the day.
Stability in your lower back: Lower back exercises like bosu back extensions, core exercises like bird dog, dead bug, TRX pike/knee tuck, Turkish Get Up, and Glute exercises like bridges, thrusts, squats, deadlifts.
Even though marijuana can promote some deep sleep, it does disrupt the REM cycle and I’m not sure that’s a good thing. I know a lot of people in Seattle use marijuana for sleep purposes. I would like to nudge you in the direction of other things.
First, maybe you can try quiet time, meditation, or yoga. Maybe stretch lightly in the evening, turn off all artificial light except some soft red light and listen to relaxing music.
Second, maybe you have a nutrient deficiency that you don’t know about. Poor sleep could be linked to a number of nutrient deficiencies. Magnesium and other trace minerals are involved in so many processes in the body, yet even “healthy” diets fall very short of the recommended daily allowance. Especially if you exercise often, drink alcohol occasionally, and have a low calorie diet, it’s EASY to become DEFICIENT in some nutrients.
My favorite Magnesium supplement is called Trace Minerals and it is a GAME CHANGER, let me say. It relaxes the body and basically cures muscle cramping immediately.
Third, perhaps you should try small doses of melatonin or other relaxing herbs such as chamomile, Valerian root, holy basil, and ashwaganda.
These are just some things to consider! Educate yourselves and never stop learning. I go to bed around 8PM on four nights per week so I know a thing or two about getting to sleep. 1-3 milligrams of Melatonin does it for me and I make sure to get 200-400mg of magnesium every day.
I feel that we’re really heading somewhere powerful and even though this blog has been around for some time, we’re about to take off! Leave a comment below!
Dre Fitness 