The Clean Fifteen

Recently I wrote a blog about “THE DIRTY DOZEN”, a list of vegetables and fruits that you want to buy only organic because of their high level of toxicity due to farming or harvesting practices. NOW here are “THE CLEAN FIFTEEN”,  a list of vegetables and fruits that are good enough to eat and feel even more rewarded for their underlying health and fitness benefits, even if their not organic.
Just to recap here is a list of “THE DIRTY DOZEN” in case you missed that blog post.
  1. Apples
  2. Celery
  3. Tomatoes
  4. Cucumbers
  5. Grapes
  6. Nectarines
  7. Peaches
  8. Potatoes
  9. Spinach
  10. Strawberries
  11. Blueberries
  12. Sweet Bell Peppers
“THE CLEAN FIFTEEN”
  1. Onions
  2. Avocado
  3. Sweet Corn
  4. Pineapple
  5. Mango
  6. Sweat Peas
  7. Eggplant
  8. Cauliflower
  9. Asparagus
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Grapefruit
  14. Sweet Potatoes
  15. Honeydew Melon
Regardless of the fact that these fruits are considered “clean” I would still recommend buying organic and fresh farmed vegetables or fruit from local farms in your communities.
Food can be a medicine or a poison that often you can’t see or feel. The information in this blog is to guide and encourage you to become an educated produce shopper and consumer so you can confidently live on the journey to a healthy and fit lifestyle. These recommendations are not recommended to replace any medical food prescriptions or any other dietary prescriptions given to you buy a health care provider.
I’ll leave you with one of my favorite quotes about food. “if it wasn’t here a 1,000 years ago, don’t eat or drink it.”
Best wishes to living a healthy and fit life!
All my best,
Steve

Aerobic Fitness May Reduce Your Risk Of Cancer

Do aerobic activity to prevent your chances of breast cancer
I recently read an article in the New York TIme’s that peaked my interest about the link to cancer and our innate fitness which is part of our genes. According to recent research findings out of Colorado State University, Sloan Kettering Cancer Center in NYC and University of Michigan found that rats with low innate fitness were found to be about four times as likely to develop breast cancer after being exposed to known carcinogens compared to their counterparts with innate fitness at birth.
These studies peal away deeper layers of how fitness plays a role in our heredity and unravels more clues into the relationship between fitness, exercise, cancer and aging.
Most people think of aerobic fitness which is the use of elevated heart rates to get more oxygen to the muscles, is built in HIIT (high intensity interval training) classes, spinning or running, but you would only be half right. There is evidence that suggests that aerobic fitness can be a genetic factor which differs from family to family, person to person. Exercise with out a shadow of doubt facilitates aerobic health, but you might be surprised to learn that your aerobic capacity is given to you at birth. Although these studies come with great evidence, I am for one not convinced that we can not improve our aerobic health with time, consistency and eustress (good stress) from the right conditioning program.
However, this “innate fitness” that we are born with that scientist are studying has proven to show a four times higher risk of breast cancer compared to their counterparts who had a higher innate fitness level at birth. I know what you’re probably thinking. Do I have innate fitness? How do I know? Can I measure it? Yes, you can’t, and not that I am aware of.  So what I can do about it if I don’t know? The answer is, You can do a lot and you’re probably already doing something.
“You are not your genetics.” I wrote another blog several months back. https://www.stevejordanfitness.com/single-post/2017/04/29/Dont-Let-Your-Heredity-Stop-Your-Destiny​
There is no doubt we all have a predisposition to certain diseases based on our genetics that include risk factors, health factors and now fitness factors. But that doesn’t mean you should roll over and just accept your fate. No way! It means you have to work a little harder, do more to reverse your genetic codes, raise your health and fitness standards and be more deliberate in your intentions to create optimal health and fitness for yourself.
Here are my top 3 recommendations to build aerobic fitness at any level or at any age:
  1. 10,000 steps a day – I know this isn’t earth shattering news, but the app, smart phone and smart watch markets are designed today to help you manage this simple, but effective way to increase your lifestyle activity.
  2. Increase your heart rate above 65% of your max heart rate (220 – age / %) 3x a week for at ten minutes or more.
  3. Take a class or do an aerobic activity like spinning, boxing, HIIT training or an aerobics class 1x a week that challenges your aerobic fitness and increases your heart rate to 80% (220 – age / %).
The studies about our innate fitness and the link to cancer gives us a peak into the world of science and the discoveries our scholarly researchers are finding everyday, but by no means should you accept this as your fate at birth good or bad. You still have to create new experiences both physically and mentally to maximize your potential to live with optimal health and fitness

In the words of anthropologist, Joan D. Vinge, “We are all born with a unique genetic blueprint, which lays out the basic characteristics of our personality as well as our physical health and appearance… And yet, we all know that life experiences do change us.”

Yours in always in health & fitness,
Steve Jordan

Wise Beyond His Years

Marcus Holman holding the MLL Championship trophy
Have you ever talked or spent time with someone who seemed wiser than he or she should be? Well I had the great pleasure of speaking and interviewing someone like that on my Lacrosse & Sport Podcast this week.
Marcus Holman is an American professional lacrosse player for the Ohio Machine , the 2017 MLL Champions. Holman was born and raised in Baltimore, MD. He was an attackman for the University of North Carolina Tar Heels and had started in 52 of UNC’s 62 games (84%) in the last four years. He was UNC’s all-time leading scorer until Joey Sankey surpassed him during the 2015 season. He joined the Ohio Machine in 2013 and was named the MLL Offensive Player of the Year.
Marcus Holman scored four in a row would make the Ohio Machine the MLL Champions for the first time in program history.
Marcus and I met last summer at the lacrosse camp I run in Florida with my friend and business partner Roger Welton. We hired Marcus to come and share his lacrosse wisdom with our campers. Marcus was a respectful, humble, but very focused individual who has a high standard for excellence and accomplishment that transcended to the players. His ability to connect, coach and inspire everyone around him was nothing less than admirable. I immediately felt a connection and admiration for my new friend and the star lacrosse player who is almost half my age.
So why do I want to share this interview with you and what is there for you to gain from this? It starts with the saying that many of you have heard from my lips or read from some post that I shared, “How you do one thing, is how you do everything.” In our interview with Marcus, he shares the winning formula for his success on and off the lacrosse field, his daily habits and routines that fuel his desire to be better, and his passion for living life and playing lacrosse at a high standard. Lessons all of us can learn from regardless of what you do, where you’re from or what age you’re at.
Marcus left me inspired, but also motivated me to be better and achieve more in my life, so I figured I would pay it forward so it could do the same for you.
I hope you enjoy the podcast and gain the similar motivations I had from the shares of Marcus Holman, a professional lacrosse player and young man who is wise beyond his years.
Yours in health and fitness,
Steve
If you like lacrosse you might also like Roger’s blog:

 

Posture Perfect™ Is As Easy As ABC

Posture is something we all take for granted, but something we all need to focus our attention on. Fifteen years ago I created a program called, “Posture Perfect” knowing that having good posture is vital to better performance, improved health and optimal fitness.

Today a client I’ve been working with a couple times a week for about 2 months asked me via email how he could start improving his posture. I was delighted that he reached out and asked because I believe so many of us know that it’s important to have good posture, but they just don’t know where or how to begin.

Having better posture has been ingrained into our society for centuries, if not since the beginning of time when “man” stood erect for the first time. My wife is from Japan and her family use to use a measuring stick to stick in your back if you had bad posture or they would sit on their knees using a Tatami mat to promote good posture while eating. And if you’re from the baby boomer generation you might recall having to balance a book on your head while sitting or walking. No this isn’t just for models. It was a common practice during that time period.

So how do we focus our attention of being Posture Perfect™ today?

Here are the ABC’s to be Posture Peftect™ that I gave my client that will work for you too.

A is for AWARENESS:  The first step to correcting your posture is to be aware of your posture throughout your day. You can set a reminder on your phone or computer to alert you to sit up straight or stand up tall.

B is for BACK TRAINING: The muscles of your back are the most important for maintaining good posture. Simple exercises like Arm Circles or Shoulder Fly’s as seen below can help you build a stronger back.

C is for CONSISTENCY: Repetition is the mother of all skill and you need to be consistent to have better posture. Thinking about it hourly and daily will ensure you will create better posture over time. “Rome wasn’t built in a day” so make sure you stay consistent.

Now you know your ABC’s!

Yours in health and fitness,
Steve Jordan, BS, CSCS, PES, CES, CPT, HLC

Additional blogs that I know can be helpful:

Get Past Any Difficulty With This 1 Rule 

The Past Does Not Equal The Future