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Tag Archives: five-factor diet

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Is It Better to Walk or Run?

12 Thursday Nov 2015

Tags

active, activity, being active, five-factor diet, get in shape, health, improve your overall health, Is it better to walk or run, is running better then walking, running, running vs walking, setting goals 2016, should I run, sneakers, staying healthy, walking

Nikefree

I’ve been doing a lot or research lately as I try to get my fitness lifestyle back on track. If you’re a long time follower of our blog, you know that S & I did a cleanse in the fall of last year and were hitting the gym hard!  Well after a whirlwind trip to the Dominican where we ate and drank whatever we wanted, it was hard to get back on track when life set in again.  I mean, let’s be honest, if our fitness isn’t made a priority it’s one of the first things we let go of when we get busy!

So i’ve been reading a series of articles like this one: Is it Better to Walk or Run where they talk about outcome!  If you’re like me, you’re probably trying to shed some extra pounds.  Some studies have been done that suggest that you can burn the same number of calories, walking or running, but the after burn from running and the decrease in the calorie cravings often help runners lose and maintain BMI and waistline.

However: “If your goal is exercising for overall health and to improve your longevity, then walking is ideal,” James O’Keefe.  In this article: How Walking is Healthier Than Running, the author, O’Keefe, suggests that the intense level of exercising has different effects on your body and maintains that moving into a less aggressive approach for the long term is a better model for longevity.  So if you’ve hit your weight loss goals or your comfortable with your weight, then the intensity of your workouts doesn’t need to be on screech.  If you’re training for a marathon, well that’s just a different story.

What i’ve learned over the last couple of years, is that you need to lift weights.  Women particularly. I’ve walked the 50 mile challenge walk in Cape Cod for MS Research for the last three years.  The first year I was lifting, walking, and going to the gym 3-5 days per week and I felt great. I little tightness in my legs from over-use, but no lasting effects.  The second year I walked, I wasn’t doing any lifting, but I was walking my dogs 4 miles a day, every day, and doing long 8,10,12 mile walks on the weekends. My IT band hurt for 6 months after the walk that year. This year, I wasn’t walking hardly at all and I started my weight lifting a little late, 12 weeks before the walk. Although my legs were strong, my feet and arms paid the price of overuse after having done very little walking.

So what i’m saying: Is walking better then running, well that completely depends on the outcome you’re looking for.  One of the plans I love to follow is the 5-factor diet. It’s a lifestyle and exercise plan. I say lifestyle, because the word diet has a really bad taste in most peoples mouths.  There are 5 factor that should be in every meal you eat, you should eat 5 times a day, and you should exercise 5 days a week, and you should do 5 activities while at the gym: cardio warm up, 2 lifting exercises, abs, cardio (5-30 minutes). You can learn more about Harley Pasternak and the 5 factors HERE! I know i’ve talked about him before, but even he suggests that maybe running isn’t best for everyone.

And lets face it, other then the people who actually like to run, the rest of us do it to stay in shape or because we think we have to, begrudging it the whole time. So maybe you don’t really have to run. Just a thought!

But if you do want to run, I love the C25K app on my iPhone! Couch to 5K in 9 weeks! Start small and build your way up, it takes forever to get in shape, but if you build on it a little bit at at time, you’ll do great!

Have a great week! ~ Em

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Posted by Em ♥ S | Filed under Life

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New York Fashion Week – Obsessions for Spring 2016

17 Thursday Sep 2015

Tags

70s, A-line, Alice + Olivia, big shoulders, bold floral texture, crepe, Custo Barcelona, fashion, fashion blog, fashion week, five-factor diet, fringe, lace, long jackets, long vests, Marchesa, menswear for women, michael kors, Monique Lhuillier, Naeem Khan, new york fashion week, new york fashion week spring 2016, NYFW, Polite, Rag & Bone, Ralph Lauren, Rebecca Minkoff, sexy silhouettes, skin silhouettes, spring 2016 trends, statement shoulders, texture, western, wild patterns, Zimmerman

We MUST talk about fashion week – I mean this is a fashion blog right!

First – a HUGE shout out to Madeline Stuart – You killed it at fashion week! Madeline Stuartphoto by Cosmopolitan

I also want to say THANK YOU to  Ashley Graham for what you’re doing in the fashion industry. From one real lady to another – you are awesome!

ashley-graham-runway-addition-elle-lingerie-collection

photo by NY Daily News

POLITE

And a spotlight on a new to fashion week designer Carlos Polite who partnered with Michelle Violy Harper to come up with a bold aesthetic that I just love!! Super feminine but bold patterns, colors, and textures!

Polite NYFW 2016 Spring Summer FashionBillie_0

photo by Trendabl

Now let’s talk about some of the fashion!  The 70’s are back! Fringe/western is in! And hello – can you say patterns and texture! Here are a few of my favorites to come down the runway at New York Fashion Week Spring Fashions 2016

All photos below by eonline

ZIMMERMAN

Zimmerman

TORY BURCH

Tory Burch

REBECCA MINKOFF

Rebecca Minkoff

RALPH LAURENRalph Lauren showe - eonline

RAG & BONE

Rag and Bone

NAEEM KHAN

Naeem Khan - eonline MONIQUE LHUILLIERMonique lhuillier

MICHAEL KORSMichael Kors - eonline MARCHESAMarchesa - eonlineCUSTO BARCELONA
Custo Barcelona ALICE + OLIVIAAlice + Olivia

So although Em and S could not be at fashion week this year, we follow all the trends, the styles, and what’s going on! We hope you also enjoyed fashion week – stay tuned as we see what trends are going to make it from the runway to real life!

Cheers ~ xoxo Em & S

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Why Is Being Active Daily So Important for People Who Have Sedentary Jobs!

05 Thursday Feb 2015

Posted by Em ♥ S in Life

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Tags

10000 steps a day, being fit, exercise, fitbit, five-factor diet, Harley Pasternak, keep moving, maintaining your weight, nike air, running shoes, sedentary, sedentary jobs, simple 5 step workout, staying active, weight lifting, women's health, workout

Kitchen Desk

As an Architect, I have a fairly sedentary job.  Sure there are days when i’m out on a job site or doing an energy inspection, but most days I sit comfortably in front of my computer researching, designing and drafting.  The older I get the harder it is to shake those extra pounds, but worse then that, is the pain. You laugh, you say “But you’re only in your 30’s” However, it’s true.  Things hurt now that never hurt when I was an active 20 year old or a spongey teenager! My back hurts from too many hours of sitting. My neck and shoulders are stiff from hunching over my desk and poor posture.  We weren’t made to sit all day long, and yet, in my line of work sitting is what I do. And a lot of it.

Get a pair of awesome running shoes to help you feel stylish and remind you to be more active!

Get a pair of awesome running shoes to help you feel stylish and remind you to be more active!

Staying active has proven to be beneficial for metal and physical health. All manner of study has been done relating deceases to sitting all day, or high stress jobs that keep us sitting in front of computers for 60+ hours a week.  For me, I have always loved the gym. I liked indoor track in high school and lifting weights in the weight room.  I enjoyed yoga in college, and joining the Planet Fitness (Now Orange Circuit) and the YMCA. I look forward to going to the gym and sweating it out. I always feel better afterwards. Don’t get me wrong, there are days when i’m too busy or too tired, or just don’t want to. But in general, I love the gym. But i’m not a runner, I hate to run.  So in April of 2013, after feeling terrible and having gained a few too many pounds, I joined the gym again (because I will be the first to admit that when things change in my life I stop going to the gym crazy, but true) and I read a book that has changed my thinking on health and fitness. The book was written by Harley Pasternak who has written several books “The Five Factor Diet”, “The Body Reset Diet”, “Five Factor Fitness” The premise behind the book was, we must be active, every day. It turned me on to Fitbit a step counter (like a pedometer) that you wear on your wrist. There have been some complaints about their accuracy, but what is most important for me is that I look down at my wrist and see 1 flashing dot out of 5, I know I need to get moving.  The average person, in a healthy world, would take 10,000 steps a day! On an average day, i’m no where near that. Not with a sedentary job. In addition to those 10,000 steps a day, we do need to do resistance training. Check Harley out here on his AOL experts page where he talks about the ability to do these exercises at home.  What I love most about 5 factor fitness and health is it’s easy to remember. 5 days a week. 5 exercises (cardio, strength, strength, core, cardio). And if you follow the diet you eat 5 times a day with the following 5 ingredients (Protein, Fiber, Healthy Fat, Healthy Carbohydrate, low calorie drink). I’ve tried the 30 day detoxes, and the shake companies without a lot of success.  I developed an aversion to whey protein, I didn’t eat enough on protein days to mentally stimulate my brain, all that extra protein is hard on your kidneys, and I just had a hard time keeping up with all the things I can and can’t eat.  I’m tired of that, I want a lifestyle change that works for me.

Emily's Fitbit

Emily’s Fitbit

But sitting all day is terrible for your body. We only burn about one calorie a minute sitting all day. And even a healthy exercise program can’t combat the sedentary lifestyle. So get up, walk to the copier, take a lap around the office, socialize with someone on your feet for a few minutes. Even when working at a local call company during the holiday season they had us get up for 15 minutes and do stretching during our shifts.  It’s important to stay active!  And for us ladies, one of my good friends who is an athletic trainer and heath coach says that to maintain our weight as we get older, we have to do strength training.  It’s not just good enough to be active.

So get up out of that chair and take a lap around the office, around the block, or at least to the copier to help stay active!

So get up out of that chair and take a lap around the office, around the block, or at least to the copier to help stay active!

So watch what you eat, get up off that chair and get moving, and do a little exercise to help muscle retention and weight as we grow older every day!

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