Are You Pooping All Wrong?

I have managed to avoid yoga for most of my adult life. But I've taken a sudden interest in it recently. And not for the reasons I assume most people do yoga. I'm trying to get better at pooping.

This isn't information I wanted to share with the rest of the class. During my first experience with yoga, at a YMCA in Chicago, I tried to remain inconspicuous, huffing and puffing my way through poses in the back. But after a few sessions, the other students started noticing me. They introduced themselves and tried to be friendly, offering encouragement and asking what had brought me to try yoga for the first time.

"Toilet posture," I told them.

I was admittedly being an asshole. I wanted to be left alone, and I've found that most people don't want to hear about the bathroom habits of strangers. But not these people.

"You're squatting?" they asked. "I've been trying that, too. What do you think? Is it working for you?"

They talked about poop research they'd read online, friends and family whose fecal lives had been dramatically improved with a toilet posture realignment, and far too many intimate details about their bathroom experiences. Before long, even the instructor had wandered over to debate the finer points of modern pooping. He suggested the Garland Pose, his favorite yoga exercise to help enhance squat-pooping. "It really tightens your core," he said. 

I did not ask what "core" he was referring to.

The Great Squat-Pooping Experiment

We live in a strange era of mainstream poop awareness. It's no longer a topic that teens giggle about and adults only bring up with their doctors. People have opinions about their bowel movements, and how those bowel movements could be better. A few weeks ago, Cameron Diaz went on The Dr. Oz Show to talk about poop--hers specifically, and how everybody could be having movie-star poops if they followed her digestive advice. Dr. Oz handed out clay to the audience and asked them to mold it into their "most recent poop." And they did it! Because that's the world we live in now: a world where people reconstruct their fecal output in front of millions of strangers without giving it a second thought. 

We all want better poop. We want poop that Dr. Oz would hold up triumphantly and call the "pièce de résistance." Or that Cameron Diaz would smile at flirtatiously and claim it's "very familiar," as if somehow its shape and texture reminded her of a former lover she's never been able to forget.

This Quixotic quest for poop perfection is what convinced me to try the Squatty Potty.

It's a simple little contraption. The Squatty Potty is essentially a step stool, costing between $24.99 (for white plastic) and $74.99 (for the bamboo version), that slides against the base of a toilet. You place both feet on the platform and your knees are pushed above your hips, creating a natural "squatting" position. It's how people used to crap before the invention of the modern toilet, back when we were still doing our business in the woods or any open hole with a modicum of privacy. But the Squatty Potty is not just about getting back to our pooping roots. Squatting is apparently more healthy than the antiquated "anorectal angle" style of pooping, which puts "upward pressure on the rectum," according to the company's website. This "creates the need to STRAIN in order to eliminate. Compare sitting on the toilet to a kinked garden hose: It just doesn't work properly. In a squatting posture, the bend straightens out and defecation becomes easier."

It gets scarier. According to statistics shared by a Squatty Potty publicist, most people are carrying "5 to 20 pounds of fecal matter in their digestive system day to day." At first glance, this number sounds preposterous. But then again, I've heard rumors that John Wayne had 40 pounds of poop impacted in his intestines after his death. And Elvis Presley reportedly had in the ballpark of 60 pounds. These stories are almost certainly both bunk, but the very idea that I could have any amount of feces trapped inside me gives me the heebie jeebies.

There are a lot of people, some of them famous, who swear by the Squatty Potty. It's been enthusiastically endorsed on The Howard Stern Show, TMZ, and The Doctors. Ben Greenfield, a fitness author and personal trainer, tweeted this peculiar Squatty Potty compliment: "Totally not trying to be gross, but I just pooed almost 10lbs, No joke. I feel freaking awesome." Good for him, I guess. If the Squatty Potty website is in any way accurate, he's halfway to being poop-free.

I contacted Robert Edwards, the Utah-based creator of Squatty Potty, and he gave me even more reasons to think I've been living in a bowel-movement prison. "By opening the colon, pooping in the natural squat position makes elimination faster, more complete, and reduces straining," he said. Squatting rather than sitting could help prevent things like constipation, hemorrhoids, colon cancer, appendicitis, IBS, hernias, diverticulosis, and pelvic organ prolapse. But just as important, he said, "Squatting feels better. The excellent feeling that comes from a complete elimination is ubiquitous. Everyone likes a good poo, and with the Squatty Potty, you are rarely denied a full complete elimination."

He had me at "a good poo." As I get older, these things are forefront on my mind. In my 20s, I never thought twice about bowel movements. But now that I'm in my 40s, I think about it every day, and I worry. Have you heard that Louis C.K. joke about his unpredictable poops, how he tells his doctor that "every shit is an emergency"? I listen to that routine and it fills me with white-knuckled dread. Louis C.K. is 46, and I'm heading his way fast. I don't want to share in his poop shame. I want to be like Keith Richards, a 70-year-old former junkie whose bloodstream is more polluted than the Mississippi River. And yet, according to his own 2010 memoir, Life, his poops are unremarkable and unalarming. "First we have the bowel movement," Richards wrote of his daily routine. "Cool, that's that out of the way. Seen a friend off to the coast."

I want to grow old and become like Keith Richards. Not all of it; just the way he poops. 

My wife was not pleased by the news that our toilet would soon be equipped with a bench that forced our knees upwards. "Why are you doing this?" she asked, her voice tinged with panic.

"It's healthy," I told her. "It's how cavemen used to poop."

"They also ate mastodons," she shot back. "Since when are you taking health advice from people who died before they turned 30?"

I didn't tell her when the Squatty Potty arrived. Even though the package came with an "I POOPED TODAY" button, a bottle of Turdle Loo deodorizing spray, and a hand-written note from Edwards promising that I'd soon be "poopin' like a champ," I thought it best to keep her in the dark. My wife might never have noticed that my defecation physics had changed at all, if not for an unfortunate toilet mishap.

Changing your defecation physics isn't as easy as the brochure illustrations would makes it appear. It's like trying to drop a load while sitting criss-cross applesauce. It feels unnatural and wrong. During my first attempt, peeing on my shoes didn't just seem plausible but extremely likely. I tried leaning forward, like the relaxed-looking fellow in the illustration, and almost took a nose-dive onto cold linoleum.

After almost a week of trying and failing to have a successful bowel movement by squatting--I always eventually returned to the shame of sitting--I went to my first yoga class. By day 10, thanks to the Garland Pose, I was successfully maneuvering a "dry run." By day 14, I launched a full-scale number two. I was so shocked that I almost ran out into the living room, my pants still around my ankles, to share the good news with my wife. I thankfully resisted this urge.

Does the Squatty Potty Actually Work? 

After a few weeks, the initial excitement wore off and I began to wonder, am I poop-healthy now? Have I added years to my life by including a plastic step-stool to my bathroom excretions? I needed the help of an expert. So I emailed Dr. Stephen Hanauer, the medical director of the Digestive Disease Center at Northwestern University. He referred me to his colleague, Dr. Darren Brenner, a specialist in gastroenterology who Hanauer described as "a real expert on defecation." When I received his email, I stared at this sentence for several minutes. I suppose it was meant as a compliment, but it still struck me as weird. There's such a fine line between "he's an expert on defecation" and "he's full of shit."

I called Dr. Brenner, and immediately realized just how ill-prepared I was to talk to another human being about my poop.

"A lot depends on what your bowel movements usually look like," he said.

I wasn't sure how to answer. It suddenly made sense why Dr. Oz gave his audience clay and asked them to sculpt their poop. It's so much easier to do it with art than with words. 

Brenner told me about the Bristol stool scale, a medical chart listing the seven categories of human feces. If you're reading this from a computer that isn't being monitored by an employer, it's worth checking out. My bowel movements, if you must know, are somewhere in the 3 to 4 range.

"That's perfectly normal," he assured me.

"Could the Squatty Potty improve that?" I asked.

"Improve it how? You're already normal."

"But could it be . . . more normal?"

I asked about the 20 pounds of impacted fecal matter supposedly trapped in our respective colons. Could squatting rather than sitting get rid of some of that unwanted waste?

Turns out, that number may be exaggerated. By a lot. "We do not usually carry 20 pounds in our colon," Dr. Brenner assured me. "Stool is continuously cleared."

He told me about the bowel prep necessary for a safe and effective conoloscopy. Any residual stool could alter the results, and hide potentially serious problems like polyps and lesions. If your colon isn't clean, they can't detect much.

"My healthy patients for colonoscopy screening who complete a bowel prep usually lose a few pounds," Dr. Brenner said. "With constipation it may be more."

I was grasping at straws now. Maybe, I told him, squatting could protect me from a dystopian future of anal and digestive horrors. Maybe I was being proactive against a coming digestive apocalypse riddled with constipation, hemorrhoids, colon cancer, appendicitis, etc.

"Maybe," he said. 

"But not definitely?"

"If you're a normal healthy person, I don't know if it's going to change anything in the short term or the long term," he said. "Maybe by changing your position, in 20 or 30 years down the line you'll reduce your likelihood of developing constipation. But there's no data to suggest that whatsoever."

"But squatting isn't bad, is it?"

"No, no, it's not bad at all," Dr. Brenner laughed. "It's a harmless, potentially healthy sort of thing."

I'm still using the Squatty Potty. I've gotten used to it, weirdly enough. And I swear it feels like my poop has improved. I'm a little closer to that Keith Richard ideal. I'm at a predictable one crap a day, and it's a consistent Bristol No. 4, but prettier, like it was written in Ukrainian cursive. Sometimes it's so exquisite, I'll wear my "I POOPED TODAY" button, just because I want to brag. My wife continues to not be impressed.

I don't know if I'm doing my colon any favors. But as an expert on defecation told me, it's "potentially healthy." And sometimes that's the best we can hope for.

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The Coldest NFL Game Ever Played

Super Bowl XLVIII could be the coldest NFL game yet! That's what you've surely heard from a slew of media outlets this week. And sure, the Broncos and Seahawks will faceoff outside in New Jersey--in the cold!--causing many of us to worry that swirling winds and bitter conditions will disrupt the game.

But to that, Hall of Fame quarterback Bart Starr would call us babies.

Compare this Super Bowl to the coldest game in NFL history that he played in--one of our Best Moments in NFL History, The Ice Bowl--and East Rutherford, New Jersey seems like an island in the sun.

In that game--on Dec. 31, 1967--the Green Bay Packers hosted the Dallas Cowboys at Lambeau Field and played in a bone-rattling -13 degrees Fahrenheit. With wind chill it was -48. The field was pretty much a sheet of ice, yet somehow the warm-weather Cowboys managed a 17-14 lead late in the game.

That is until--through sheer grittiness--Starr led the Packers a few feet shy of the goal with 16 seconds left. He called for a run behind his center and right guard, then punched in the winning score in front of 50,000 cheesehead faithful--all bundled in warm parkas, no doubt.

Weather like that is no stranger to Lambeau. Heck, about a month ago, Green Bay hosted the San Francisco 49ers in the NFC Wild Card game with worse conditions than we'll see for the Super Bowl.

We're not meteorologists. But right now, Sunday's game is looking to be anywhere from the high 20- to mid 40-degree range. There might be a wintry mix, and we've already seen some predictions that the worst storm of the year could be happening this weekend.

If you didn't drop thousands to see the game live from MetLife Stadium, then enjoy the Super Bowl from the comfort of your warm house. If you're going to brave the elements, just remember: It could be a lot worse.

Do you have a suggestion for us? Share your photo on Facebook, Twitter, Google Plus, or Instagram using the hashtag #MHtbt and you may see your idea right here on menshealth.com.

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New Nutrition Labels: What You Need to Know

Nutrition labels are anything but easy to understand. Reading them forces you to do math--how many servings is 30 grams?--and you need prescription glasses in order to read the ingredients list.  

Luckily, the Food and Drug Administration is planning to update the "nutrition facts" section of your food. They're keeping their lips sealed about exactly what the changes are, but that doesn't stop the speculation. Here's a look at what may be different--and how to decode the labels in the meantime. 

Focus on calorie counts: Instead of emphasizing fat--and calories from fat, a number no one really knows what to do with--the new label might make the number of calories bigger on the package, according to preliminary FDA research. Paying attention to overall calorie counts is associated with a lower BMI, according to a 2012 study in Agricultural Economics. 

Amount of whole wheat: Many breads, cereals, and crackers claim to be made with whole wheat, when in reality, they contain a little whole wheat and a lot of refined grain. The Center for Science in the Public Interest would like that to change. Why it matters: Whole grains contain more vitamins, minerals, and fiber than refined ones; having a whole-wheat label where it doesn't belong is misleading. Right now, your best bet is to read the ingredients list and look for "100 percent whole wheat" or the presence of whole grains like spelt or barley.

Added sugar called out: Currently, different types of sugar can be listed separately on the label, but the CSPI would like to see sources of added sugars grouped together to provide a better indication of how much is really in a food. Another suggested change: a line on the label to show added sugars. Labels don't separate added sugars from naturally occurring ones, like in fruit and milk. Right now, buy foods with "no added sugar" when possible.

Accurate serving sizes: Ever downed a bottle of juice only to notice that you've consumed two or more servings? There's a push for bigger, more realistic serving sizes on products that are typically eaten by one person in a sitting. The FDA's controversial push to adjust serving sizes could be good for your waistline. A 2013 study in the Journal of the Academy of Nutrition and Dietetics found using a "single-serving" or "per container" label was easier to understand and encouraged healthier choices. Until that happens, always double-check how many servings are in a package--even small ones can surprise you.

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The Forgotten Piece of Gym Equipment You Must Use

If you bypass the medicine balls at the gym, you're missing out. "Med-ball drills might not look difficult, but professional athletes use them to train their muscles for extreme power," says Sean De Wispelaere, a coach for Thrive Training Systems, who demonstrated the tall-kneeling chest pass at Men's Health headquarters in Emmaus, Pennsylvania yesterday. Adding them to your weekly routine will help you jump higher, sprint faster, and accelerate faster. Those are skills you won't get from only picking up and putting down heavy weights, he says.

When most guys do this drill, they use their arms to throw the ball. But the key is to think of your body as a bow, and the ball as the arrow, says De Wispelaere. Hinge your hips back, snap them forward, and then release the ball. Powerfully extending your hips will help propel the ball to the wall with as much force as possible. "It's the same explosive movement pattern you see in the kettlebell swing and the hang clean," he says. 

To start, De Wispelaere recommends performing 8 reps in a row using a 6-, 8-, or 10-pound medicine ball. Why so light? These drills are meant to build power, not take the place of iron. "A heavier load will give you more of a strength gain than a power gain," he says. So when you're ready to progress, don't increase the weight or reps. Instead, add more velocity and intensity to the move. One way to do this: Perform the move in a half-kneeling stance, so one knee is on the floor and the other is bent 90 degrees with your foot flat on the floor. 

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Watch the Super Bowl in Style

Sport your favorite team's colors for Sunday's big game, but choose items that are more practical than another NFL jersey. Here are a few options that'll keep you looking good long after the Super Bowl's over.

Team: Denver Broncos

Vest: Canada Goose
Boot: Swims
Backpack: Herschel Supply Co.

Team: Seattle Seahawks

Jacket: The North Face
Socks: Richer Poorer
Watch: Bulova 

--The Men's Health Style Team

Check out our Pinterest board for more style inspiration.

More Looks Of The Week:

Dec. 12: Protect Your InvestmentJan. 8: Layer for Winter WarmthJan. 24: Your Weekend Warrior Uniform

 

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Can You 'Catch' Diabetes?

 

Is your wife diabetic? If you answered yes, your risk for the disease just jumped 26 percent, according to new research from Canada's McGill University. 

A lot of factors determine your diabetes risk--including genetics. But lifestyle choices like how much you sleep, what you eat, and how much you exercise can seriously shrink or swell your chances of developing the disease, explains study coauthor Kaberi Dasgupta, M.D.

Dasgupta says it may be that people who share the same unhealthy lifestyles tend to end up together. Or maybe you adopted her couch-potato ways after you hooked up. In either case, these shared health habits--or lack thereof--are at the root of the spouse-diabetes link, Dasgupta says. 

Slash your risk by trying to walk for at least 30 minutes a day, she says. It doesn't have to be all at once either: Taking public transport, avoiding elevators, and parking the car further away from the shopping mall all add up. And swap processed snacks--muffins, bagels, or chips--for dark produce like blueberries and purple grapes. They are especially potent diabetes fighters, as they're rich with anthocyanins and resveratrol--two polyphenols that may help improve glucose metabolism and sensitivity.

 

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Are Olympic Athletes Legally Doping?

In most of sports' recent doping scandals, there's one thing no one questions: the substances used. But next month--on sports' biggest stage--one known performance-enhancing drug will be allowed. In fact, you may have used it to boost your own performance as recently as this morning. 

It's caffeine, and science supports its use as an ergogenic aid--in other words, a substance that enhances speed and stamina. Though Olympic officials once placed limits on its consumption, since 2004 athletes have been able to freely sip coffee or energy drinks, take caffeine pills, or chew caffeinated gum in search of that extra edge.  

And recent research suggests up to three-fourths of the world's elite athletes do just that. Take now-retired Scottish cyclist Chris Hoy, a six-time gold medalist. He's so committed to his caffeine regimen that he reportedly lugged his own coffee machine and grinder to every competition, including the 2012 London Games. 

HOW CAFFEINE WORKS
If you drink coffee, you're no stranger to caffeine's perks. The drug provides basically the same boost for athletes as it does for the office drone--delaying feelings of fatigue by blocking receptors for a sleep-related neurotransmitter called adenosine, says Louise Burke, Ph.D., head of sports nutrition at the Australian Institute of Sport and author of the book Caffeine for Sports Performance. 

This means you can keep going for longer before you get tired, Burke says--whether you're driving a long-haul truck, prepping a PowerPoint, or going for the gold in the new Olympic sport, slopestyle.

THE BEGINNINGS OF THE BAN
Because of these benefits, Olympic officials first limited caffeine use in 1984, for the Los Angeles Summer Games. From then until 2004, athletes could be thrown out of competition if their urine contained more than 12 micrograms per milliliter of caffeine. The problem: These tests aren't precise--the amount of caffeine you consume that passes into your urine varies between individuals, ranging from 1 to 3 percent, Burke says. But you could probably take in about 9 milligrams (mg) per kilogram and still come in under this level, says Lawrence Spriet, Ph.D., a researcher at University of Guelph. If you're a 141-pound speedskater like J.R. Celski that'd be 576 mg, or about four Starbucks lattes.

In the 1980s, experts thought athletes required such mega-doses of caffeine to see benefits. But recent research shows about the amount in a regular cup of coffee can do the trick, says Haemi Choi, M.D., a sports medicine specialist and a family physician at Loyola University Health System in Illinois. Though everyone responds differently, this amount has been shown to aid short-term, intense activities and improve endurance athletes' times by up to 3 percent--a margin that could certainly matter in Olympic-caliber competition, Burke says. But it isn't huge--it's about the same gain a marathon runner could expect from consuming carbohydrates during the race, she says. For that reason, it's often one small part of an athlete's overall strategy for doing his or her best, Spriet explains.

LIFTING THE RESTRICTION
Evolving science has revealed that performance-enhancing doses of caffeine were practically indistinguishable from everyday use--that's why the World Anti-Doping Agency (WADA) moved caffeine off the list of prohibited substances. This list, reviewed annually, includes substances that enhance performance, present a health risk to the athlete, and "violate the spirit of sport," the code specifies. 

Some would argue that caffeine meets these criteria, and some agencies--including the NCAA--still limit caffeine use. Besides concerns about unfair advantages, they cite caffeine's health risks at high doses, including gastrointestinal troubles, high blood pressure, anxiety, and irregular heartbeats that can eventually lead to death, Dr. Choi says. 

But caffeine has obvious key differences from other banned drugs. For one, it's socially acceptable, Dr. Choi says. Plus, it poses far less long-term risk at effective doses than prohibited drugs like steroids and blood doping chemical, Spriet says. So for Olympic athletes, caffeine remains on the "monitoring list" rather than the "prohibited list." This means that although athletes are still often tested for it in competition, they no longer face penalties for consuming it. 

Fears that the lifted ban would trigger an explosion of misuse haven't materialized, either, although test results do suggest its consumption is on the rise, according to WADA spokesperson Ben Nichols. Still, the experts we consulted don't believe WADA will reinstitute a ban or limit anytime soon. "WADA has much bigger fish to fry with compounds that should be illegal as they can hurt people in the long run," Spriet says.

GET A SAFE JOLT
By now, every athlete competing in the Winter Games has worked out a plan with coaches and nutritionists about whether--and how--to use caffeine, Spriet says. They're likely following these guidelines, which can also help you maximize your own caffeine habit.

Practice first. Caffeine affects everyone differently. Athletes fine-tune their doses and timing in training before using caffeine during high-stakes competition, Spriet says.

Time it right. Caffeine works best about an hour before a performance, Dr. Choi says. For later events, Burke advises athletes to adjust their regular consumption. In other words, instead of drinking a second cup of coffee in the afternoon, they should delay their morning dose so they don't overdo it.

Don't expect a miracle. "I work with hockey players and tell them it is just one additional thing that may allow the player to be the best they can be," Spriet says. In other words, it's no substitute for proper training, equipment, nutrition, and hydration.

 

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Beetroot tartar on cucumber

A tasty detox recipe from Kamalaya.

Ingredients (makes 1 portion)

30g beetroot

1g shallots, chopped

1/2g thyme, chopped

4g dijon mustard

3ml lime juice

1g watercress

30g cucumber, sliced

10ml, papaya lime dressing

10ml wasabi dressing

50ml olive oil

Method
Cook the beetroot on a bed of sea salt for about 45 min at 180°C, and then peel and slice into fine cubes.

Add one spoon each of both dressings to your tartar and tase to your liking.

For the dressings, place all the ingedients into a beverage blender, except the olive oil, blend on the lowest level and slowly emulsify the oil into the dressing.

Then slice the cucumber as thin as possible and place the slices in a circle on your plate, then put the tartar in the centre and garnish the top with the watercress.

Drizzle the dressing around.

Recipe from Kamalaya.com

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28 Ways to Blast Your Abs!

We're big fans of the mountain climber. It's a great core exercise--it works your abs, glutes, and shoulders--and it can also be done interval-style, making it a terrific conditioning drill. Plus, there are at least 10 ways you can modify this movement to make it more challenging--and fun. Or so we thought. Fitness expert BJ Gaddour, C.S.C.S.--director of Men's Heath StreamFIT--actually came up with 28 variations of the mountain climber. See them all in the video below.

An important note: Don't allow your lower back to round as you do mountain climbers. Your torso should remain stiff like a board, as your legs move around it. And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today!

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Which Are Better: Generic or Name-Brand Meds?

Aged whiskey, high-speed laptops, extra-ply toilet paper--sometimes, ponying up for name brands buys higher quality. But when it comes to medications, generic drugs are like a plain white tee--the cheaper option does the same job as the one that breaks the bank. 

"Generic drugs have the same active ingredients, strength, and quality as the name-brand versions," says Michael Fischer, M.D., M.S., associate physician at Boston's Brigham and Women's Hospital. In fact, non-commercial meds must meet the same rigorous FDA standards as their well-promoted counterparts--differing no more than batches of big name drugs produced in separate factories, he explains. 

So then why did a different Brigham and Women's study find that nearly half of doctors surveyed admitted to having negative perceptions about the quality of generic pills? 

Your doc may be swayed to prefer big name brands.
Drug companies have a massive ad budget, and doctors may be pushed into believing that commercial versions are superior, says Howard Brody, M.D., Ph.D, director of the Institute for the Medical Humanities at The University of Texas.

Sometimes, prescribing commercial brands is habit. When a drug is introduced, it's under patent. For about 8 years, usually only one company has rights to market it. Docs get used to writing those scripts, explains Dr. Brody. Later, when companies apply to the FDA to market generic versions at a lower cost, doctors may continue to prescribe the name they know.

But in the years that Dr. Brody has spent in the medical practice--and in all the published data he's aware of--he says there's no basic difference between the two.

Are there any downsides to going generic?
It's fairly common to have a slightly different reaction to a generic and a name brand, says Dr. Brody. That's because beyond the 5 percent of a pill that is the "active" ingredient--and required to be identical across versions--pills are packed with starch or other fillers that differ from product to product. And you can react differently to these fillers, he notes. But brand names aren't necessarily better; it might equally be the other way around, he notes.

Similarly, your body absorbs all medicines differently--and it's crucial that the right amount of chemicals reach your bloodstream, says Douglas Kamerow, M.D., M.P.H., chief scientist at RTI International, an independent research institute. For this reason, a doctor might want to stay consistent--sticking with brand-name drugs rather than switching among generics--to avoid absorption issues. While these issues are rare, they've happened with blood thinners and certain heart medicines, Dr. Kamerow says.

What should you do?
It's up to you. Research has shown generics to be just as effective--and there aren't any commonly used drugs for which you'd need to take the brand-name version, says Dr. Fischer. "I ask for generic options for myself and for my children," he adds.

Forgot to request the off-brand? Many pharmacies will fill a script for its off-brand equivalent if you ask. Or you can check your prescription on Consumer Reports Best Buy Drugs or your insurance site, then ask your doc to phone in a generic, Dr. Fischer suggests. 

 

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Are Back Squats Safe?

The barbell back squat has been called the king of all exercises. When done correctly, it is tremendous for building strength and muscle. Which is why it's been a mainstay in athletic training for decades.

But back in 2009, world-renowned strength coach and Men's Health training advisor Mike Boyle said that he no longer prescribed the classic barbell squat.

Bodybuilders, powerlifters, and personal trainers on Internet forums everywhere went into a frenzy, posting comments such as "Sounds like Mike Boyle is incapable of teaching the squat" and "He doesn't look very strong."

So we wondered: Five years later, has Boyle changed his tune?

The answer is no.

For perspective, Boyle points out that his job is to improve athletic performance and lower injury risk. That's what he gets paid to do by Major League Baseball, NHL, and NFL players, as well as Olympians.

To understand his point of view, he first wants you to know that the squat isn't a lower-body exercise; it's a lower-back exercise. "After a certain point, your lower back doesn't allow you to transfer force to your bottom half," says Boyle. "It's the weak link, stopping your lower-body muscles from producing maximum work capability."

When this happens, it sets you up for injury, says Boyle. In order to complete the lift, your back may compensate by extending or flexing under the bar. "Your spine should avoid extreme movement, because it's meant to stabilize your body. 

Say you're squatting 400 pounds. Boyle says that you've not only compressed your spine with an extreme amount of weight, but now you're asking it to move in ways it shouldn't. That's a recipe for disaster, and your back will pay the price, he explains.

Instead, Boyle has his athletes perform rear-foot-elevated split squats, also known as Bulgarian split squats. "The back gets injured the most when squatting, so we train our legs for size and strength by bypassing the back," he says. This strategy allows an athlete to load one leg to the same degree as a conventional two-leg squat, but the spine handles only half the amount of weight. Since subbing the two-leg squat stance for the single-leg stance five years ago, Boyle says he's seen a dramatic decrease in the number of back injuries at his gym. 

He's witnessed serious strength gains, too. For instance, Meghan Duggan, Captain of the U.S. Women's National Ice Hockey Team, is training with Boyle for the 2014 Winter Games in Sochi. Duggan can complete 10 reps of the Bulgarian split squats with a 36-kilogram kettlebell in each hand for a total of 159 pounds. The video below shows her in action.

"It's extremely unlikely that she could squat 318 pounds for one rep with two legs," says Boyle. "This proves that a person's legs can handle far more weight than his or her back is capable of transmitting." Plus, athletes do almost everything in sports in a split stance, or by pushing off one leg from a parallel stance, so it just makes sense to train your body that way, he says.

So what do you do if you're not ready to give up the traditional two-leg squat? Boyle recommends switching to dumbbells or kettlebells. Try using a goblet hold (in front of your chest) or simply hold them at arm's length next to your sides. These holds cause less back stress, but still work the same lower-body muscles.

Ultimately, the decision to back squat or not to back squat is up to you. When Boyle announced that the conventional squat was dead, we didn't delete the exercise from Men's Health exercise library. Many great strength coaches still effectively use the exercise, and won't likely change their methods in the future.

But Boyle's argument makes a lot of sense, and that's especially true if you're concerned about injury risk. And who can argue with his success? After all, if he doesn't deliver, professional athletes stop calling.

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3 Ways to Spot a 'Friday Night Tykes' Coach

Sports mean life for some, so it can be easy to go too far--even with youth sports. 

A recent example is the Esquire Network's new reality series Friday Night Tykes, a testosterone-charged football version of Toddlers and Tiaras focused on 8- and 9-year old football players in Texas. Some, including the NFL and the National Alliance for Youth Sports, have scrutinized the show because of the extreme behavior like helmet-to-helmet hits, rough punishments, and use of inappropriate language. Advocates say the coaches are developing the kids' athleticism and instilling dedication in a world where everyone gets a trophy.

As a parent, you have to draw the line somewhere. We asked experts how to know when a coach is the second coming of Bobby Knight and how to ensure a winning experience for your young athlete.

The Coach Isn't Lombardi

You can't take yelling out of sports, especially in packed arenas or from the sidelines. "It is not the shouting that is problematic, but the intention behind the shouting and the purpose of the shouting," says Amy Baltzell, Ed.D., sport psychologist and professor at Boston University. The coach can yell to motivate as positive reinforcement--"You know you can make that play! Get it next time!"--instead of humiliating--"Why are you killing us out there?"

When it comes to profanity, you wouldn't accept it from an elementary school teacher, so you shouldn't hear it from a youth sports coach, says John McCarthy, Ed.D., director at the Boston University Institute for Athletic Coach Education. To drive a message home, coaches should stay calm and on point in order to focus young players, he says. Avoid overusing metaphors or your long-winded Rudy speech and just stick to focusing on specific skills the kids might need to improve on from the last game.

Watch and Listen for Signals
If it's tough getting your tyke off the couch or they celebrate every rain delay, it might be a good indicator life on the field isn't dreamy. "If the coach is harsh or difficult, often the child will make up different excuses for not wanting to attend practices or games," Baltzell says.  

If your child does open up to talk about hard practices or why they don't want to play, don't just assume your kid is making excuses to play XBOX One instead. "When a child gets up the courage to speak to you up about what is wrong or uncomfortable," Baltzell says, "they will quickly shut down if they are challenged." So listen to them to see if it's a regular problem that should be addressed. 

Interruption on the Field

Coaches often think they have to instill discipline with forms of punishment, but what crosses the line? Whatever the physical task, a young athlete should be able to recover after a few minutes, McCarthy says. A few laps could be enough to reinforce simple learning goals.

But you should also consider the age of the kids, who are still developing the athleticism, strength, and stamina to do drills properly. "I would be hard pressed to find more than a handful of kids in this age group who could do five pushups correctly--let alone the 10 to 20 many youth coaches often prescribe as punishment," says Michael Mejia, C.S.C.S., who specialize in youth sports conditioning and injury prevention. Asking for a kid to do bear crawls in full pads--seen in the first episode of Friday Night Tykes--is too much.

If you're going to step in, address your problems with the coach one-on-one--not during a practice or game. Baltzell says you should try to understand the great demand it takes for a coach to lead a young team, but if the coach still won't budge over a serious concern then you have every right to take your child off the team or relocate to another. "This is not being ‘too-soft' on the child," says McCarthy. It's trying to make sports a win for your kid.

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Look Cool in Retro Sunglasses

Fashion is often cyclical--and in some cases, nostalgic. Celebrating thee decades of design, the sports eyewear innovators at Oakley are bringing back some classic styles, as well as giving some of their newer looks a reboot with the debut of the Heritage Collection. The So-Cal based company honors its original designs while still looking toward the future.

Retro styles include the Frogskins, Eyeshades and Razorblades (shown below), showcasing their most popular colors: seafoam, fog and black. Oakley's other contemporary sport designs, including The Radarlock, will also be available in these throwback colors.

Heritage Collection Frogskins

Heritage Collection Eyeshades

Heritage Collection Razorblades

The revisited designs are retro takes on contemporary eyewear. But act fast: The Heritage Collection is only available in limited quantities, starting February 1 on oakley.com and in all Oakley retail stores the following week.

Follow us @MensHealthStyle for more style news and tips.

More Style News:

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10 Reasons Jimmy Fallon Is Brilliant

Late Night with Jimmy Fallon may be coming to an end, but it's just the beginning for the March Men's Health cover model. This Emmy award-winning singer, actor, and comedian is taking over The Tonight Show starting on February 17th in NYC and, hopefully, bringing some of our favorite parodies with him. Here, our top 10 moments from his last 5 years at Late Night.

Download the March 2014 issue of Men's Health today! It's packed with tons of useful stuff including our exclusive interview with cover guy Jimmy Fallon and the all-new Spartacus workout.

10. Slow Jamming the News
Returning to his journalistic roots--it's been ten years since he co-hosted SNL's "Weekend Update" with Tina Fey--Fallon slow jammed the news for us on Late Night episodes. His most notable guest? Rocking out with President Barack Obama about student loans.



9. Classroom Instruments 
Grammy award-winning band The Roots ditched their high-tech musical equipment for children's instruments to perform with superstars like Mariah Carey and Robin Thicke on Fallon's set. Our guilty pleasure is this 2012 anthem by one of the 100 Hottest Women, Carly Rae Jepsen.



8. Epic Lip Sync Battle
Guests Joseph Gordon-Levitt and Stephen Merchant joined Jimmy in an epic lip sync battle that has over ten million views on YouTube, and counting. Three performers. Six songs. The winner? You'll just have to decide for yourself.



7. '90s Nostalgic Reunions
The Jesse and the Rippers reunion was complete with a medley of their greatest hits including "Forever" and the theme song to Full House. With a cameo by Bob Saget (Danny Tanner) and Lori Loughlin (Aunt Becky), it's almost perfect--no Olsen twins were to be found though.



6. Digital Originals
Late Night's digital original parodies of TV shows from "Joking Bad" and "Downton Sixbey" were well-produced and polished, not to mention hilarious. "Game of Desks" went behind the scenes of Late Night and tops our list of digital originals. 



5. #LateNight Hashtags
Covering topics like #AwkwardDate, #PolarVortexSongs, and #DadQuotes, Jimmy's Twitter callouts became worldwide trending topics. Our favorite: #MyWeirdGymStory. Because who doesn't have an awkward story to share.



4. #Hashtag With Justin Timberlake
Fallon and Justin Timberlake mocked the infiltration of hashtags and made us all realize how stupid we sound when we use the pound sign when speaking. Really, #enoughwiththehashtags already.



3. Brian Williams Raps
Watching mash-ups of straight-laced NBC Nightly News anchor Brian Williams "rap" Marky Mark, Snoop Dogg, or Warren G is genius, and never gets old. Ever.



2. Musical Impersonations
Jimmy Fallon is the king of impressions, and did a killer Neil Young singing "Double Rainbow", Bob Dylan singing "The Fresh Prince of Bel-Air", and The Doors singing the "Reading Rainbow" theme. His most recent Bruce Springsteen singing "Gov. Christie Traffic Jam" with a cameo by The Boss himself takes the cake.



1. History of Rap
The all-time greatest skit on Late Night With Jimmy Fallon is hands-down "The History of Rap" with Justin Timberlake. They're up to part four, and we hope there's more to come on The Tonight Show.

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The Beautiful Woman Who Just Made Sports History

If the odds of qualifying for the Olympics are low, knockout Australian snowboarder Torah Bright just defeated all of them. This weekend, the 27-year-old superstar announced that she'll compete in three snowboarding events--slopestyle, halfpipe, and snowboard cross--making her the first female or male athlete to do so.

Bright's collected many accolades--a gold medal in halfpipe at the Vancouver Games in 2010, and a first place finish in the Dew Tour earlier this season, to name a few--on her way to Sochi. (She's also one of our 20 Hottest Winter Athletes!) And big name sponsors like Roxy and Subway have come knocking. 

But beyond her beauty is serious skill and determination. Before last year, Bright had never even competed in snowboard cross--one of the sports she's now taking on in Sochi. And her most amazing feat is perhaps what she said to herself a year ago when she entered that first competition: Challenge yourself like you never have before. 

She's technically team Aussie--even though she spends most of her time in Salt Lake City--but after accomplishing such a feat, we're hoping to see Bright on the podium(s), and won't mind the view.

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Food diary of a nutritionist

Dietary guidelines are well and good, but what do nutritionists REALLY eat when no one's looking?

Melanie McGrice, accredited practising dietitian, Nutrition Plus 

“I eat out quite regularly – I don’t like staying at home; there’s too many great restaurants to try and friends to catch up with, so watching my portion size is imperative. I always order ample vegetables when I eat out, even if it costs me a little more. I am usually very aware of incorporating all of the core food groups each day. Unfortunately, these examples weren’t my best as they were a little low in dairy, which is unusual for me as I am a good milk drinker.  I usually treat myself to a small hot chocolate or flavoured milk each day as my indulgence. Although I enjoy wine, I only drink maybe one to two glasses per month as I am aware how high in kilojoules it is. I am definitely a chocolate lover, but as you can see from my dinner on Saturday night, I’m good at keeping my portion size small and just having a taste. I like to have a cooked lunch most days as I find this keeps me sustained with plenty of energy throughout the afternoon. I usually also practise what I preach by eating small meals every three to five hours.”

WEEKDAY
Breakfast: ½ cup muesli topped with stewed fruit, yoghurt and low fat milk
Morning tea: Small hot chocolate
Lunch: Small container of spag bol (about a cup) and 2 cups of steamed veg
Afternoon tea: An apple
Dinner: Stir-fry with ½ cup of rice, 80 g lean chicken breast and 1 ½ cups of vegies
 
WEEKEND
Breakfast: 2 slices of fruit toast spread with margarine
Morning tea: Small hot chocolate
Lunch: Small container of dahl and steamed rice
Afternoon tea: N/A
Dinner: 2 slices of roast lamb, ½ head of broccoli, ½ a roast potato, roast pumpkin, a tablespoon of beans and a teaspoon of mint sauce
Supper: 1 tablespoon of chocolate pudding and 1 spoon of ice cream

Heather Wilson, celebrity nutritionist and wellness 
consultant

“I’m conscious of what I put into my body. Food is medicine and to feel our best and have that ‘glow’, it needs to come from within. This means eating foods that will help establish the body’s hormones, balance sugar levels, give us energy and allow us to sleep well.

I make sure my supplemental protein shakes come from a clean source of protein – no fillers, steroids, artificial flavours, etc. I avoid buying over-the-counter proteins and instead choose pharmaceutical-grade products that have been tested for things like lead and arsenic. My must-have inclusion is an Optimal Cleanse shake within an hour of waking. This is how I take care of myself and get my clean source of protein and carbohydrates while releasing some of the toxins I know I will face throughout the day. Continuing to eat every three hours or supplementing with the Optimal Nutrition protein shake really helps balance my blood sugar level throughout the day. I have eliminated gluten, corn, sugar, soy and dairy. It’s a great idea to eliminate these foods so you can actually pinpoint different food allergies and reactions that may be causing you issues. I have found that each time I do the Optimal cleanse, I can pinpoint and learn something new about myself and how strongly different foods affect me. My other rituals, along with my shakes, are lymphatic skin brushing, acupuncture and cupping.”

WEEKDAY
Breakfast: 2 scoops of Optimal Protein Powder with 120 ml of rice milk, ½ cup of organic frozen fruit, 113 g of Greek yoghurt, ½ a teaspoon of stevia and cinnamon sprinkled on top
Morning tea: Power cake – one rice cake with 1 tablespoon of raw sunflower seed butter, topped with sliced fruit
Lunch: Optimal Cleanse shake
Afternoon tea: Home-made turkey jerky with sliced apples
Dinner: Chicken quinoa (170 g cubed chicken, prepared with chicken stock), with onion, bell pepper, garlic, basil, sea salt and pepper

WEEKEND
Breakfast: Oatmeal with 237 ml of rice milk, peaches, walnuts, with stevia and cinnamon sprinkled on top
Morning tea: Optimal Cleanse shake
Lunch: Turkey wrap – brown rice tortilla, hummus, arugula, 113 g of ground turkey and avocado slices
Afternoon tea: Dark chocolate Optimal Protein Bar or rice crackers with home-made garlic and olive hummus
Dinner: Grilled halibut with fresh-squeezed pink grapefruit juice, garlic, cilantro, grape seed oil and vegetable stir-fry

Caitlin Reid, accredited practising dietitian (healthandthecity.com.au)
“I love eating foods as close to their original state as possible and keeping processed foods to a minimum. This ensures I maximise my nutrient intake while keeping unhealthy fats, added sugars and salt to a minimum. I always try to combine protein and low-GI carbohydrates so that I feel satisfied between meals and have a steady supply of energy. My carbohydrate intake will vary depending on how active I am for the day, so some meals or snacks may vary in size. If I’m socialising with family and friends, I may also enjoy a glass or two of sparkling wine or piece of cake on the weekend. I love dark chocolate, so that will generally be included after dinner. Healthy eating and overall wellbeing is about enjoying food, so I’ll eat discretionary food if I really feel like it and control my portion size.”  

WEEKDAY
Breakfast: 3/4 cup fruit free muesli with 1/4 cup low fat Greek yoghurt, 4 strawberries and 125 ml skim milk
Morning tea: Banana and regular skim latte
Lunch: Beef salad with roasted beetroot, sweet potato, capsicum, beans, baby spinach and avocado, plus carrot, celery, apple, ginger and kale juice
Afternoon tea: Mixed nuts with a piece of fruit
Dinner: Grilled salmon with 3/4 cup of dill risotto served with steamed broccoli, carrot and green bean, plus 1 large square of dark chocolate

WEEKEND
Breakfast: 2 soft-poached eggs, with 30 g smoked salmon, 1/4 avocado and 1 slice wholegrain sourdough, plus a regular skim latte and a carrot, celery, apple, ginger and kale juice
Morning tea: Low fat Greek yoghurt with nuts and berries
Lunch: Barley wrap with 1/4 avocado, grilled chicken, reduced fat cheese, baby spinach and lite mayonnaise, plus a piece of fruit
Afternoon tea: 1 slice of reduced fat cheese with 2 wholegrain crackers or home-made banana and bran muffin
Dinner: Pork and vegetable stir-fry with 3/4 cup of brown rice and 2 kiwi fruit.

Amanda Fraser, 
nutritionist, private practice

“Despite the proliferation of messages that ‘naughties’ are a ‘no-no’ and the popularity of ‘fixed diets’, it is highly recommended to vary the foods you eat in a typical day. There are many reasons I eat the way I do. First up, my passion is good food, eating well and educating others on health and wellbeing. I therefore feel I need to be the example for others, especially my children. My thinking is that if I make healthy choices, my children will follow suit – right? So far, so good. Secondly, I know the food choices I make now will affect both how I perform during the day and my long-term health. If I’ve had a day of really bad food choices, I find I am irritable, tired and very nonproductive. The opposite will occur if I have made healthy choices; I also sleep better with healthy eating through the day. When making food choices, my guiding principle is a combination of healthy fat (e.g. coconut oil or avocado), protein (e.g. fish or cheese) and carbohydrate (e.g. brown rice or vegetables). Applying this principle wherever possible gives me guidance and keeps me down the straight and narrow. I also abolish the idea of low fat. In our house, everything is full fat: the milk and the yoghurt, and we definitely don’t omit the butter! My belief is that these foods provide us with healthy fat, and the less processed, the better (imagine how much processing the milk and yoghurt have gone through in order to remove the fat!).

My last principle is ‘Everything in moderation’. This means including everything that is good – the full fat milk, the full fat yoghurt, a bit at a time. I deliberately include a few squares of chocolate a week (I choose dark chocolate with 70 per cent cocoa for the high antioxidant content); it is important not to deprive myself of the delicious pleasures in life. My meals change daily to prevent the monotony of consuming the same and to embrace the variety of foods nature has to offer.”

WEEKDAY
Upon waking: A mug of hot water (sometimes with a slice of lemon). This is an excellent cleansing start to the day and the lemon gets the liver going. I take my fish oils and probiotics (a great way to maintain the immune system)
Pre-breakfast: Munch on raw Brazil and cashew nuts while preparing the children for school
Breakfast: Poached egg on toast with avocado and freshly squeezed juice of orange, carrot and celery
Lunch: I have kale sauteed in coconut oil with brown rice sprinkled with tamari sauce and topped with organic sultanas, almonds and cashew nuts
Dinner (5.30pm): Grilled salmon and grilled mango wrapped in a wholemeal wrap with a side salad of capsicum, carrot, avocado, tomato, lettuce leaves (the darker the green leaves, the more nutritionally dense), sprinkled with olive oil
Supper: A cup of herbal tea and bowl of organic plain yoghurt with a tablespoon of ground flaxseeds topped with berries and a smidge of maple syrup while relaxing – yum! The healthy fat in the yoghurt and flaxseeds will improve serotonin levels and increase my chances of a restful sleep. The antioxidants in the berries will eliminate free radicals
Other: Throughout the day, I am drinking water and herbal teas and snacking on one to two fruits
 
WEEKEND
Breakfast: Scrambled egg and onion on Kamut toast spread with butter, herbal tea
Morning snack: Nuts and a freshly squeezed vegetable and fruit juice
Lunch: Organic cheese toastie with tomato, a side salad of rocket leaves, fruit and a herbal tea
Afternoon snack: A few squares of dark chocolate, nuts and raisins and a fruit
Dinner: Takeaway. Typically Thai – cashew nuts and vegetables on brown rice
Pre-bedtime snack: Yoghurt, flaxseeds with maple syrup and berries

Tanya Lewis, accredited sports dietitian and PT (lifept.com.au)
“I need to find something I can be consistent with; it has to be easy, with minimal preparation, fit in with children and be sustainable. I love using vegetables from our garden and incorporating them into meals or snacks as often as I can, and decreasing my use of heavily processed foods (although I do appreciate the convenience of occasional healthy takeaways). I think it is important to choose plenty of vegetables and fruits and a variety of whole grains along with protein at each meal. I believe there is not one perfect diet and moderation helps to make lasting healthy changes for the majority of the time. I think dark chocolate is good for you and restriction only leads to overindulgence later.”

WEEKDAY
Breakfast: 3 Weetbix, soy milk, fresh fruit, more water (after 20 minutes on the exercise with high-intensity intervals)
Morning tea: Mixed fruit and cup of tea at playgroup
Early lunch: 2 x ‘egg in the bread’ with carrot sticks and snow peas followed by natural yoghurt
Afternoon tea: Glass of milk with Milo and handful of almonds
Dinner: Stir-fry with home grown greens, mushrooms, capsicum, 1/3 cup chickpeas, tofu, garlic, ginger, 1 cup brown rice/quinoa mix
Supper: Peppermint tea and 3 squares dark chocolate (or a Haigh’s dark frog)

WEEKEND
Breakfast: Goodness Superfoods oat and barley porridge  (1/2 cup cereal, cup skim milk) with chia seeds, sunflower seeds, pepitas and honey
Morning tea (en route to the café and playground): Piccolo latte and banana
Post-workout: After a 20-minute resistance session I have 300ml of skim milk
Lunch: Toasted sandwich with Burgen bread, tuna, cheese, baby spinach, avocado and 1 to 2 serves seasonal fruit and a cup of green tea
Afternoon tea (after a 45-minute run): 250g natural yoghurt
Dinner: Takeaway Vietnamese soup (beef pho with extra pak choy and broccoli)
Supper: Peppermint tea and 3 squares of dark chocolate (or a Haigh’s dark frog)

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Get Under The Bar: Heavy Lifting For Athletes

Don't get caught up in 'next best thing' and become afraid of heavy training. Learn the secrets of non-linear periodization and make the most of your off-season!

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Over 40 Amateur Of The Week: Randy Goes Hard At 54!

Randy committed to bodybuilding as a teen and never let his fire burn out. See what drives him to promote competitions and live ripped at age 54!

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Bodybuilding.com Fit Team Member Spotlight: Melis Kostjerevac

When Melis won the Employee Transformation Challenge, he won a trip to watch the Olympia. If he keeps lifting, he may stand on that stage someday.

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Ask The Champ: What's An Example Of Your Olympia-Prep Training Schedule?

He beat the odds and the mega-tough competition to earn the Sandow three years in a row! Learn how reigning Mr. Olympia Phil Heath trains to look his best on stage!

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Teen Amateur Of The Week: Tyler Lifts Heavy Metal!

Tyler carries the flag for teen bodybuilders within his local community in England. See how he plans to attack the completion scene in 2014 and garner pro status!

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The Dark Side of the Super Bowl

Super Bowl Week. It's the booze, of course. And the enhanced opportunity. Sadly, the combination often equates to a rise in sexual assault and rape.

Back when I covered the police beat, all the NYPD cops would hate, I mean hate, when the Giants, Jets, or Mets hosted a big playoff game. The only week they hated more was Fleet Week. Particularly disconsulate were members of the Sex Crimes Units. They swore that the convergence of tourism and alcohol that intersected with the big game fueled a week lousy with sexual harassment, sexual assault, and rape.

At the time no one really had statistics for the rise in these crimes in the week leading up to the big game. So most, if not all, of the evidence was anecdotal. At the time I thought it was just the usual griping that comes with being on The Job.

Sadly, no. I was talking to a pal the other day, a Manhattan detective, who tells me that even though the stats remain pretty sketchy, the department has a pretty good handle on what to expect this week leading up to the Super Bowl in terms of sex crimes. It's a grim picture, but at least nowadays there is some pro-active engagement.

On my friend's advice I rang up Monica Pombo, the sexual assault program coordinator for the Crime Victims Treatment Center at Manhattan's St. Luke's-Roosevelt Hospital--ground zero, as it were, for Manhattan's Super Bowl celebrations. She was clear about one thing.

"May I say straight off that we're not saying the Super Bowl causes an increase in rape and other sex crimes," Pombo told me. "But, yes, incidents of sexual violence, even human trafficking, due tend to rise around these kind of events. Sex crimes are usually crimes of opportunity and naturally with the influx of people flocking to New York City for the game and the excess drinking and drug use that goes along with it, there is simply more opportunity.

"And since here at St. Luke's we're just up the street from the Super Bowl Alley at Times Square, we are gearing up for an increase in victims."

Pombo and I spoke further about how St. Luke's and other treatment centers prepare for an increase in victims during other big events, including conventions (political and otherwise) and, yes, Fleet Week. (Not surprising, as the Department of Defense has compiled figures on hundreds of thousands of victims of Military Sexual Trauma.) She also told me that representatives from her hospital had been liaising with local police precincts and even bar and restaurant owners about what to look out for this week.  

And as a courtesy I promised to publish the following information and guidelines compiled by her treatment center for any Men's Health readers who might be in town this week. 

Listen, I admit I'm kind of a troglodyte regarding this stuff, and to me these rules and recommendations all seem rather common sense, and in some instances even a tad redundant. But when you consider that 25 percent of women in the United States report having been sexually assaulted and 18 percent report having been raped at some point in their lives--and when the studies show that alcohol was involved in one-half of those crimes--I can't see why I shouldn't share these tips put out by the hospital's Crime Victims Treatment Center. If it forestalls or eliminates even one assault or rape, it will have been worth it.

Thus, straight from the Crime Victims Treatment Center:

- Trust Your Instincts: They are usually correct. Do not hesitate to call 911 if you question your safety or to seek help from a bystander.

- Plan Your Route Along Well-Lit and Busy Streets: If you suspect that you are being followed, stay away from quiet blocks and head for a store you know to be open.

- Be Alert and Aware of Your Surroundings: Keep your head up when walking alone and do not wear headphones or display valuables.  Have your keys ready before you reach your door and stay alert as you enter the building.

- Only Accept Drinks From a Server: If you plan to drink alcohol in a public place, only accept drinks from a server and stay with a friend.

- Be Wary of Getting Into a Medallion or Livery Cab Alone: Consider sharing a cab or car service or getting a ride from a family member or friend. If you are going to walk home, walk with a friend.

- Consider a Self-Defense Course: The Center for Anti-Violence Education offers free and low-cost courses for women, youth, LGBT communities and survivors throughout NYC.

And in the event that you witness harassment or an assault, the Treatment Center suggests the following:

- During the act of harassment, look for someone who might assist (a police officer, MTA employee, store owner, etc) and call 911.

- After the harassment, ask the person who was harassed if they are okay and if there is anything you can do to help.  If there is--provide that help.

- After the harassment, offer to escort the harassed individual to the police station or another safe location.

- Contact the police to report the harassment.

- If you witness a sexual assault and it is not safe to intervene, call 911 immediately (you do not need to give your name and may remain anonymous). 

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Why You Need a Good Set of Headphones

Do your ears a favor. On a recent episode of Men's Health Live, we hit the Consumer Electronics Show in Las Vegas and chatted with Daniel Sennheiser of Sennheiser about his company's new line of Momentum over-ear headphones. Sennheiser explains the benefits of using headphones over speakers:

"A speaker is always dependent on the acoustics of the room that you're in. Unless you have a concert hall at home, you don't have optimal acoustics. Headphones create that binaural audio environment--you can listen to headphones and the audio quality is as if you're in a concert hall or a jazz club."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

More from Men's Health Live:
The Best of CES 2014

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Be a Better Skier!

With athletes touching speeds of up to 80 miles per hour, downhill events like the giant slalom and super-G may be the ultimate tests of balance, power, and control at the Winter Games. Olympic gold medalist and three-time world champ Ted Ligety has learned that, in order to perform, he has to maintain perfect form on the mountain and a rigorous work ethic off it.

Here are his tips to take your skills--whether you're a beginner or a big-mountain veteran--to the next level.

1. Fuel up. You won't last long on the mountain once your energy fails, Ligety says. "Most of the time, our sport happens first thing in the morning, so it's important that I have something in my system that's going to last a while." Along with a bowl of cereal (he's a Frosted Mini Wheats guy), he reaches for protein-packed energy bars and dried fruit--a good source of fiber and carbs that won't weigh you down on a snow-covered slope.

2. Gear up. Your boots in particular need to fit perfectly, or you're going to be either uncomfortable or unable to properly control your skis, he explains. Ligety recommends a snug boot fit that's not so tight your toes are mashed. Rent skis to match the conditions of the day and the mountain, he says. "If it hasn't snowed in two weeks, you don't want big, fat powder skis," he adds.

3. Focus on the basics. Whether you're a deep-powder expert or a greenhorn, if you forget the fundamentals of proper form, you're going to end up on your butt. "The most important thing is to flex toward the front of your boots." By staying forward "over your skis" and standing tall--not leaning back or crouching--you'll improve your balance and command of your equipment, he says.

4. Prepare for the mountain. "Your core muscles are really important to keep everything lined up and stabilized." Ligety recommends exercises like planks, plyometrics, and lunges to help your body manage the force of skiing. He also suggests mountain biking as a great way to train. "It's good cardio, and the vision involved in picking your lines and reacting fast as things come at you is a lot like downhill skiing."

5. Up the ante. If you want to improve, you have to focus on perfecting your form on the hardest terrain you can handle, Ligety says. Once you feel like you're in complete control of your technique and your equipment, you're ready to move on to the next challenge, be it off-trail powder runs or Blue Squares.

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What You Can Learn from Your Sweat

Your sweat signals more than the intensity of your workout. Everything from your mood to your diet--and even the way women react to your presence--is literally leaking from your body, according to a slew of recent research. Surprised perspiration can say so much? Here are four secrets your sweat may reveal: 

Your depression could be more worrisome than you think: In a Swedish study of depressed people, researchers found that an astonishing 97 percent of patients who later committed suicide showed signs of hyporeactivity--or a reduced ability to react to stimuli--in their sweat. Hyporeactive people have no interest in what happens around them, which could be the result of long-lasting severe stress, inflammation in the brain, or various genetic factors, says study author Lars-HÃ¥kan Thorell, Ph.D.

You're scared: In a Dutch study, researchers exposed men to something fearful or disgusting. When women smelled the men, they unknowingly mimicked the guys' emotion with their own facial expressions. And while this doesn't mean people can detect your feelings just from the smell of your sweat, it does suggest that certain emotions may be almost contagious, explains study author Gün Semin, Ph.D.

You're stressed: When you sweat from stress, other people view you as less confident, trustworthy, and competent--but not when you perspire from exercise, reports a recent study from Monell Chemical Senses Center in Philadelphia. Exercise sweat and stress sweat are excreted from completely different glands, meaning they have a different composition and react with bacteria on the skin differently to produce two distinct odors, explains study author Pamela Dalton, Ph.D. Study participants didn't think stress sweat smelled stronger or more unpleasant than exercise sweat, but it still had an effect on their judgment of the person, she adds.

You've been eating too much meat: Women find that men who eat red meat smell much worse than those who skip it. Researchers at Charles University in Prague put guys on a red meat-heavy diet for 2 weeks, took odor samples, switched them to a meat-free diet for another 2 weeks, then took odor samples again. Women rated the smell from the vegetarian diets as more attractive, more pleasant, and less intense than their meat-heavy counterparts.

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The Instant Exercise Upgrade You Must Try

Few moves can equal the pushup's do-anywhere power, but it can be more effective if you place your feet against a wall, says B.J. Gaddour, C.S.C.S., CEO of StreamFit.com. Same goes for mountain climbers. "You'll engage your glutes, stabilizing your pelvis and spine, and focus more attention on your abs."

How to Do It
Assume a pushup position with the bottom of your feet planted firmly against a wall or door, as shown (your toes should still touch the ground). Now do pushups as usual, trying not to let your hips sag.

For mountain climbers, alternately keep one foot on the wall as you bring the opposite knee toward your chest without flexing your lower back. Do as many reps as you can of either move in 30 seconds.

For an added challenge, elevate your feet. Press back on your heels to prevent them from sliding. "You'll place more load on your working muscles," Gaddour says, "increasing the difficulty of the move while forcing your core and shoulders to work harder to stabilize your body."

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What Are the Dos and Don'ts of Men's Rings?

Should guys wear rings or not? Beyond wedding bands, it's a love-hate accessory. While some guys seem to pull off rings with style, making the wrong choice can leave you looking like a pimp. Use these guidelines to find the style that's right for you. (And remember confidence is always your best accessory.)

Don't: Be Excessive
One thing we're sure of: Less is more. If you've ever come across a guy with a ring on every finger, you'll know what we mean. No more than one ring per hand. And if you're wearing two, one should be a wedding band.

Do: Keep It Work-Appropriate
If you work in a corporate setting, there are many ways to express your personal style, from patterned socks to contrast soles. If you're going to wear a ring, see above. 

Don't: Wear Class Rings
Or frat T-shirts or backpacks with suits. Maybe it's just us, but it feels like someone's holding on to the past. 

Here are a few of our favorite designers:

• Tateossian has a clean, modern aesthetic using Rhodium-plated sterling silver
• Scosha designs rustic, artisanal rings with a cool, bohemian vibe
• David Yurman's rings range from classic wedding bangs to larger, statement pieces
• Versani has options created with wood, sterling silver and black diamonds

Follow us @MensHealthStyle for more answers to your style and grooming questions.

More Ask MH:

Q: What's the best haircut for someone who works outdoors?Q: How do you prevent zits?Q: Should I wear an undershirt with a sweater?]]>

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Should You Trust Online Doctor Reviews?

You scope Amazon reviews before downloading a book to your Kindle. You wouldn't dream of checking out a new bar without Yelping it first. But should you use online review sites like Vitals, ZocDoc, or Healthcare Reviews to choose a doctor? 

In a recent poll, only 12 percent of members of the American College of Physician Executives (ACPE)--doctors who run health care organizations--said online patient reviews are helpful. Meanwhile, 26 percent called them a nuisance. That fact may not surprise you--but the reasons docs don't support these sites go beyond negative reviews, says Peter Angood, M.D., ACPE's CEO. Physicians value data and evidence, and find these sites lacking in both. "Very few doctors are even rated at all, and the number of data points on each doctor is so low," says Leana Wen, M.D., M.Sc., author of When Doctors Don't Listen. 

Until someone creates a foolproof way to measure doctor quality, review sites offer one potential source of information about your new M.D. You just have to use them wisely, says Oliver Kharraz, M.D., founder and chief operating officer of ZocDoc.

Don't rely on "star" ratings
Read the full content of the reviews, instead of relying on an overall number of stars or other measures, Dr. Kharraz advises. The text can tell you more about whether this doctor might measure up in areas you care most about, be it timeliness or chattiness.

Look for certain words
Tone can give you a clue as to whether the reviewer has a legitimate beef or an axe to grind--look for repeated language or hyperbole. Phrases like "the best ever" or "the worst possible" can be red flags, Dr. Angood says.

Trust cautiously
And keep in mind that all patient reviews are subjective--so while they might help you evaluate something like a doc's bedside manner, they probably can't tell you much about surgical results. For that type of information, you might want to look at sites like the government's Hospital Compare or Physician Compare.

Consider who is posting
ZocDoc uses a closed-loop system, which means only people who've booked an appointment and seen the doctor in question can review him or her, Dr. Kharraz says. This cuts back on false reviews from a doc's friends--or enemies. Meanwhile, Vitals.com uses a different type of system, which allows only one review per doctor from the same IP address every 3 months, says marketing manager Gina Larson-Stoller.

No matter what, online reviews should supplement other research about your doctor. You'll also want to consult:

Your network. Ask your family or friends for recommendations, especially if they work in health care. But keep in mind that they may not have much insight on docs in other cities. And, connections don't always cross specialties--a dermatologist in private practice may not know a good orthopedic surgeon, Dr. Angood says. The best recommendation likely comes from a physician who practices and has a professorship or a similar post at one of the main academic medical centers in your area--they have access to a broad network of quality docs.

Official records. Verify board certifications through the American Board of Physician Specialties and American Board of Medical Specialties. And use your state's medical board to check licenses, malpractice claims, and disciplinary actions.

Your gut. Even a highly rated doc with no black marks on his or her record might not find a good fit for you. If you visit once and aren't happy with the way you're treated, consider getting a second opinion, Dr. Angood advises.

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Why She's Not Reaching Orgasm

Can't get her off? Perhaps it's more than lack of foreplay.

Women with introverted personalities are more likely to experience problems in the bedroom than outgoing ladies, according to research published in the journal Sexual Medicine. In fact, more reticent respondents were also less open to new experiences.

If your girlfriend leans more towards the quiet side, don't worry: Providing her with emotional support can make her more satisfied with her sex life--and make it easier for her to climax, says study author Christina Crisp, M.D.

But how do you show your support? If you can tell she's let down or upset post-romp, try these three techniques: 

Don't judge--or offer advice: This may lead her to crawl deeper into her shell, advises Les Parrott, Ph.D., a psychologist at Seattle Pacific University and coauthor of Saving Your Marriage Before it Starts.

Say that you understand: Statements such as "I can completely see why you're feeling this way, how can we fix this?" will communicate that her words aren't falling on deaf ears, Parrot explains.

Use "We": It takes the pressure off her by reinforcing this is something the two of you can work through together.

RELATED VIDEO

 

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Does Marriage Make You Soft?

She makes you weak in the knees, but say "I do" too young and that feeling may become a reality: Men who married before they were 25 had lower bone strength than guys who got hitched for the first time at a later age, according to a new report from UCLA researchers.

The scientists also found that for every year younger than 25 that a man got married, his bone health worsened. 

So how the heck does tying the knot early seal your bones' fate? Younger marriages tend to be more stressful, and tense environments can wreak havoc on your body, explains the study's senior author, Carolyn Crandall, M.D., M.S. Stress activates your sympathetic nervous system and your hypothalamic-pituitary-adrenal axis--responsible for regulating your immune and digestive systems, moods, and emotions. Over-activation of these systems has been linked to worse bone health in the past, and may come into play here, Dr. Crandall speculates.

But why 25? Dr. Crandall's team zeroed in on this age because most people have finished their education and worked for a couple of years by then. But 25 is also the age at which research shows men's brains have reached biological maturity, says Bill Doherty, Ph.D, director of the Marriage and Family Therapy Program at the University of Minnesota. "In particular, the cerebral cortex, which is the center of emotional intelligence, isn't fully matured until 25, and marriage requires a good deal of emotional maturity," he adds. 

Even if you're well past your mid-20s, it's hard to know if you're ready to make the commitment. Here are four questions Doherty advises you to ask yourself before popping the question:

How does your partner respond to conflict? "Your feelings should go beyond attraction; you have to feel good with her and her decisions," he says. In the face of hard choices, does she flare up, shut down, or deal straight? And, more importantly, do you support that reaction?

How does she get along with your friends and family? You want someone who is open and engaging with the people you love, not someone who pulls you away from them.

How does she relate to her own parents? "If she has big problems with her father, it may be a sign you're next in line," he advises. Daddy issues could mean she is likely to either be suspicious of you from the outset, or idealize you as to be not like her father--and then become disillusioned, he says.

Do you handle life decisions together? "A sign you are--or aren't--ready for marriage is if you feel ready, as a couple, for the responsibility of mingling finances and life decisions," he says.

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The Truth About Your Hangover

There are certain types of alcohol you learn to treat with respect. For a lot of men, tequila is at or near the top of that list. But is your hangover worse because of the stuff in your glass, or because of the way you drank it? 

As it turns out, it's a combo of both. 

Blame it on the Ethanol

When it comes to the severity of your headache, your principal nemesis is ethanol--a.k.a. ethyl alcohol, says Michael Oshinsky, Ph.D., of Thomas Jefferson University. Ethanol is the colorless, flammable liquid that puts the buzz in your favorite beer, wine, or liquor. And it doesn't really matter what type of ethanol you knock back, Oshinsky explains. It's all about how much of it you consume, and how quickly you consume it. 

The ethanol in your drink ends up mostly in your liver, where it's metabolized into a compound called acetaldehyde--which is then converted into a chemical called acetate. This conversion happens all over your body, including in your brain tissues, Oshinsky's research shows. And those circulating levels of acetaldehyde and acetate--and the inflammation they cause--are the root of your headache.

The more booze you down in a short period of time, the more of those chemicals your brain has to contend with, and the more your noggin throbs. So it's not the tequila or those aggressively-hopped IPAs that cause your headache. It's the fact that you take your Patron straight and all at once--and your ales by the pint--that explains the vice clamped around your temples the next day. (Some alcohol-heavy beers pack 9 or 10 percent, which is closer to wine than light beer. So imagine slamming a pint of pinot in 15 minutes.) 

Ethanol is also a diuretic--meaning it makes you pee more. More urination leads to dehydration and electrolyte imbalances, which also contribute to your sore head, says Janne Tolstrup, Ph.D., of the University of Southern Denmark.  

The Second Culprit: Congeners

You can also blame your upset stomach, shakiness, thirst, and generally foul feeling on compounds called congeners--which are basically toxins left behind by the fermenting and aging process, explains Damaris J. Rohsenow, Ph.D., of Brown University. And not all drinks are created equal when it comes to congener content. 

Most of your alcohol's color--whether light tan or dark brown--comes from the barrels they're aged in. And those barrels are also the source of most congeners, Rohsenow explains. That means the darker your hooch, the more toxins have likely seeped into it. Bourbon--aged in charred oak barrels--tops the list when it comes to liquor congeners, Rohsenow explains.

Close on bourbon's heels are Scotch and the various types of whiskey--American, Canadian--which are also barrel-aged. At the bottom of the list are gin and vodka--the latter of which is often filtered multiple times to remove contaminants. (Rohsenow didn't look at tequila. But the brown reposado or añejo varieties--as opposed to silver or blanco tequilas--are aged in oak barrels, and so likely contain congeners similar to whiskey.) Flavor additives--the "limon" or "peppar" in your rum or vodka--may also contain congeners, and so could exacerbate your hangover, she says. 

Most beers contain many more congeners than liquor. For example, Budweiser packs 142 milligrams (mg) of congeners per 12-ounce can compared to just 49 mgs in one scotch drink, Rohsenow says. Different types of alcohol contain different congeners, and whiskey's may be more hangover-inducing than beer's, even though they're less numerous. But not many guys cite Bud as a big hangover inducer, so congeners aren't your head's worst enemy. 

To help make your headache disappear, discover the 11 Ways to Ease a Nasty Hangover.

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Cathie Hamilton - January '14 BodyBlitz winner

With her clothes feeling a little too snug, Cathie Hamilton decided to put her health first. In the process, she not only became a role model for her kids, she became her own inspiration.

Realising that I could no longer fit into any of my clothes and was struggling to keep up with my two very active children was the catalyst to take a long, hard look at my own health and fitness levels. I’ve lost track of the amount of time I’ve spent considering entering a fitness challenge, but I’ve chickened out every time. This time, I made a promise to myself to get in the best shape of my life. I committed myself to focusing primarily on me for 12 weeks. My health became my number one priority. I acknowledged that the person I needed to be accountable to was me. I always loved looking at before and after images of BodyBlitz monthly winners and decided it was time to take on the challenge.

What’s more, I decided to combine it with the Maxine’s Challenge to give me extra motivation. I realised I am the sort of person who needs a specific goal to work towards with a hard-and-fast deadline, which is why the BodyBlitz 12-week challenge was perfect.

Making time for the gym

Like any mum with young kids, making the time to fit in such a large number of gym sessions was tricky. I was lucky in that I had a supportive husband who helped me plan a timetable of when I could hit the gym and juggle the kids. This resulted in early morning gym sessions before everyone woke up, which was a big adjustment in itself as I’ve always been quite the night owl. I used our spin bike at home to be able to fit in the extra cardio session and even invested in a boxing bag towards the end of the challenge, which I love. Although my husband and I began to feel like ‘ships in the night’, I knew my health needed to take priority for these few weeks and I stayed committed.

Overall, I loved the training. In particular, the weights were a favourite. The nutritional side of the challenge was a big adjustment, although the part I found the trickiest was ensuring I got enough sleep and drank enough water. Pre-challenge, I would regularly go the whole day without water – surviving mainly on a string of coffees. I would also regularly work very late into the night, functioning on minimal sleep. Changing these two habits was probably the most challenging part of my experience.

I didn’t use a personal trainer at all. I did have a training buddy at the gym on Saturdays, but otherwise went about getting fit on my own. I had forgotten how much I loved the gym and enjoyed the ‘me’ time it provided. I still don’t have a great love of cardio, but I do love to lift weights and found that building muscle through lifting is what gave me great results. I also found the nutritional plan of six smaller, regular meals and higher protein worked really well for me.

Resisting a holiday blow-out

We had a family holiday in Bali about halfway through the challenge. It was an all-inclusive package and avoiding the open bar and all-you-can-eat buffet was rather difficult. I was proud of my willpower and it was interesting that upon reviewing my results, some of my best losses came that week.

In general, family and friends were really supportive. My husband was great in particular – taking on a lot more of the morning shifts with the kids to allow me time to go to the gym. Like with anything, there will always be negative comments but it’s up to you as to how you handle that and I think I’m much more self-aware now as to how different things affect my body.

Although I have started a few 12-week challenges in the past, this BodyBlitz challenge was the first I actually finished. Although it may sound corny, I think the main reason for my success was that this time I did it for me. I was clear about my reasons up front. I knew that I needed to make myself accountable and learn to keep the promises I made to myself. It was really important to me to keep the promise I made to myself and get into the best shape of my life.

I have a much more positive outlook on life and appreciate my body for what it can do. I love feeling fit and strong. It’s also had a positive impact on our family life. Not only am I more positive overall, I have so much more energy and can now keep up with my super-active kids. I’m proud to be a positive role model for my kids, in particular, my daughter. When my three-year-old asked for broccoli and zucchini, I was so excited to realise how much my clean eating habits had rubbed off on the kids. They’re excited about exercise too, and often join me in a workout.

I started off this journey to get into the best shape of my life and I’m absolutely stoked at my results. I’ve continued to lose more weight and have seen huge improvements in my strength and cardio fitness. However, I definitely believe the challenge is more mental than physical. With both my training and my nutrition, I tried really hard to focus on consistency. In the past, if I’ve missed a workout or eating something I shouldn’t have, I would fall off the bandwagon. During the challenge, I really focused on forming good, lifelong habits. It was really important that I not only got into great shape, but that I became a good role model for my kids on how to live an active, healthy lifestyle.

EXERCISE ROUTINE
Weeks 1–8
Monday: Lower body weights
Tuesday: Upper body weights
Wednesday: Lower body weights
Thursday: Netball training
Friday: Cardio
Saturday: Upper body weights + netball match
Sunday: Rest

Weeks 9–12
Monday: Lower body weights + cardio
Tuesday: Upper body weights (chest/back) + cardio
Wednesday: Upper body weights (shoulders/biceps/triceps) + cardio
Thursday: Spin bike + lower body weights
Friday: Spin bike + upper body weights (chest/back)  
Saturday: Upper body weights (shoulders/biceps/triceps)
Sunday: Rest

MEAL PLAN

Breakfast: Protein powder + oats (in water), coffee

Mid-Morning (Post Workout): Protein shake

Lunch: Chicken and salad plus sweet potato

Mid-Afternoon: Fruit + almonds

Dinner: Chicken or fish and steamed green veg + brown rice

Before Bed: Protein powder + yoghurt

Want to lose weight? START YOUR OWN CHALLENGE and you could be in the running to win $5,000!

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Kylie Wright - December '13 BodyBlitz winner

Working as a busy nurse with two teenagers at home, Kylie Wright transferred her time management skills from her work to her lifestyle. She’s never been healthier or happier.

My work is very demanding and I work long hours. I am a neurosurgical clinical nurse consultant at a major trauma hospital. I look after patients who have surgery on their brain or spine and coordinate a brain tumour support group. My work is highly emotive; the patients can be very sick, and I don’t stop from the moment I walk in every day.

With the nature of my work as well as managing family life with a husband and two teenagers who play a multitude of sports, being time-poor is very much a part of my life. Fitting in time to exercise as well as finding the time to plan and be organised with my nutrition has always been a challenge. Undertaking the BodyBlitz challenge was no different and really tested my willpower and organisational skills.  

Resisting temptation

Besides the everyday obstacles of time, another big obstacle I faced in the final week of my 12-week challenge was when I travelled to Japan to attend a nursing conference. I found myself without a gym, minimal control over the timing of my nutrition, the availability of way too much white rice for my liking, and irregularities in my routine. To overcome this I walked everywhere (instead of taxis), climbed as many stairs as possible, and chose my meals as best as I could (lots of fish, vegetables and green tea.)

Japanese cuisine is quite healthy, but their sweets are not, and having a weakness for all things sweet, I found this aspect challenging. My sweet tooth also challenged me throughout the 12 weeks with three family birthdays and the usual birthday cake temptations.

I exercised in the mornings, starting at 5am as this is the only time I could fit it into my busy schedule. Although a constant challenge, this practice has become embedded into my daily routine. Having a gym set up in our garage made this very convenient. I would sneak out every morning, in darkness, when the family were sleeping. My husband still refers to me as the Garage Gladiator!

It was freezing during winter (when I did the challenge), and there were so many times I did not want to go out there in the cold and dark, but it soon became my routine and I saw it as my time to invest in myself and time to let my mind be free and not worry about the stresses of daily life. I would also put my training clothes out the night before, so I would get out of bed as soon as the alarm went off, get changed and be out there before I had time to even think about it.  

These days I don’t feel right when I have not exercised in the mornings. I love exercising and hope I can continue to do it into old age. When I am at work I never use the lifts, I always use the stairs, and I cover a lot of distance through the hospital, which enables me to stay active through the day.

Before and during the BodyBlitz challenge I also read a lot of health and fitness magazines, especially WH&F, and my husband was always pointing out articles for me. I also accessed health, fitness and nutrition websites and tried to learn as much as possible. I used suggested recipes, exercise routines and training and food diaries, which were very helpful.

I planned my meals every Sunday to prepare for the week. I would ensure there was a large variety of fresh fruit and vegetables available and make large batches of salads and vegetables in containers ready to grab. I took protein powder, tins of tuna and a large supply of water to work; I always had everything ready to go. I really enjoy eating healthy and how it makes me feel. I now know my portion sizes well and I am not even interested in processed, fat-laden foods. ‘Eat to live, not live to eat’ is my new motto.

I maintained my motivation throughout the challenge by focussing on my main goal to be the best possible version of myself that I could be. I want to be a good role model for my kids and my friends and family, and I want to be as fit and healthy as possible so I live a long and fulfilling life. It sounds silly, but I was also motivated by the concept that I never want to be a patient in hospital. They say nurses make the worst patients and I can vouch that I would do anything to avoid being one. I do not want to end up in hospital later in life with a multitude of chronic health problems induced by an unhealthy diet and lifestyle. This concept will continue to motivate me long into the future.

Throughout the Bodyblitz challenge, I was able to keep motivated by keeping focussed on my goals and compliments about how fit I was looking – people said I looked too young to have teenage children. My favourite motivator was when someone commented that my daughter and I could pass as sisters – I was very flattered. I am happier, more confident, enthusiastic about life, and am less stressed due to my new lifestyle. I really enjoy getting dressed up and going out because I feel confident, fit and healthy.

What I learnt during my challenge was that I can do anything I put my mind to with hard work, commitment and dedication. I learnt that I am very fortunate to have my health; I learnt a lot about exercise and nutrition and how my body responds and needs to be continually challenged, and I learnt that going through this journey has been a gift and I need to pass this newfound knowledge on to my children so they, too, can enjoy a long and healthy life.

Maintaining my new lifestyle has been achievable because it is embedded into my routine. It is the way I do things now! I enjoy starting my day with exercise, it is ‘my time’ for myself, and I much prefer a healthy diet of lean meat, fruit and vegetables. You could not pay me to eat processed sugary foods anymore.

My advice to anybody considering taking on the challenge is: What are you waiting for? Get yourself organised and just do it; you won’t regret it and you’ll come out the other end feeling proud that you have become a happier, healthier version of yourself.

MEAL PLAN
Breakfast: One egg and 200ml egg whites made into scrambled eggs
Snack: Protein shake with one serve of Greens antioxidant complex
Lunch: Cucumber, capsicum, corn and kidney bean salad with a can of sweet chilli tuna
Snack: Protein shake and three dates
Dinner: Lean meat with salad or vegetables

EXERCISE ROUTINE
Monday: Weights – arms/upper body and cardio (1/2 hour)
Tuesday: Weights – legs/lower body & cardio (1/2 hour)
Wednesday: Cardio – a mixture of stepper, stationary bike, rower or running on treadmill (1 hour)
Thursday: Weights – arms/upper body & cardio (1/2 hour)
Friday: Weights – legs/lower body & cardio (1/2 hour)
Saturday: Cardio circuit – including a mixture of stepper, rower, bike & treadmill with sit-ups, push-ups, plank and burpees.
Sunday: Rest

Want to lose weight? START YOUR OWN CHALLENGE and you could be in the running to win $5,000!

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