Motivation: Scientific Secrets to Success

Researchers have been trying to figure out what compels us to do something repeatedly we don’t always want to do – like exercise. Here are some scientifically-proven strategies to help your workout motivation:

  • Give Yourself a Real Reward – Give yourself tangible, immediate benefits to working out, such as treating yourself to an episode of your favorite TV show or a healthy smoothie after you exercise. These kinds of rewards are powerful because your brain starts to link the reward to the behavior making it seem worthwhile. Over time, the motivation becomes the workout itself, as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that exhilarating rush you get after a great exercise session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even need the treat.
  • Sign a Commitment Contract — Research shows we’re more likely to follow through with pledges when we make them in front of friends. You can up the ante even more by signing a contract agreeing to pay a pal $20 every time you skip your planned workout. Studies of people who created contracts found that those who signed longer contracts ended up exercising more than those who agreed to shorter time spans. Once we get past the initial pain and discomfort, it’s much easier to recognize the benefits of sticking to the routine.
  • Rethink Positive Thinking — Believers in the power of positive thinking also believe in the power of positive imaging, where you actual visualize the behavior and the beneficial outcomes of it as well. For example, when deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on your face as you run. Or visualize your happiness as you see the results of your fitness routine. You can also visualize the obstacles to getting in the workouts you desire. Once you have those images, it’s easier to find solutions to work around the things blocking your wellness path. 
  • Find Your Fitness Tribe — What will ultimately inspire you to get up and start moving is a strong, supportive community. The laughs, high fives, and words of encouragement from the bonds people make are things that can’t be replicated. Find a workout that makes you feel good and surround yourself with people that help build your confidence as much as your strength. 

If you’re in the Las Vegas area and are considering weight-loss surgery, schedule an appointment at VIPSurg. Dr. Tsuda and his team of experts will find the right treatment for you.

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The Family that Plays Together Gets Healthy Together

Even though it gets tougher to find time for ourselves when we become parents, exercise remains just as important as it ever was. In fact, with little ones watching us as an example, exercise becomes even more important. If we as adults wish to create a future full of happy, healthy, disease-free adults for our kids, it’s time we start practicing what we preach.

Our kids model our behavior. If we want our kids to eat well, we need to eat well. If we want them to exercise, we need to exercise.

This modeling creates a culture of wellness in the home. In this environment, children learn that healthy habits are a positive way of life, not punishment for Mom and Dad for eating too much delicious food. One great way to be good exercise role models for your children is to find exercise activities you can do as a family. Here are some suggestions to get you started: 

  • Take a walk. Walking is a wonderful family activity. There are so many benefits to walking, and the whole family can participate (even the baby in her stroller and the family dog too). Whether you head into town or just cruise the neighborhood, building a walk into your daily schedule ensures that it won’t get put off.
  • Jump rope. Jumping rope is a kid-friendly exercise that is great for the whole family. In fact, kids usually dominate at this exercise once they get the hang of it thanks to their lower center of gravity. Just ten minutes of jump rope is enough to get the blood flowing, and with more than one person, it’s fun to learn all kinds of fun jumps.
  • Try structured exercise.There are many types of more structured exercises that can be done as a family. Some families like to take martial arts or yoga classes together. 
  • Try roller blading or biking. Head out as a family unit to try your hand at skating or biking. Both can be great exercise activities that are fun for any active family.
  • Get to work in the garden. Kids are great at digging up dirt, so let them turn over the soil and help you plant new bulbs. Research shows that gardening is as good as weight training when it comes to preventing osteoporosis, and if you’re planting vegetables, it can make them more appetizing to kids. 

When you’re planning your exercise routine, keep in mind that everyone in the family
needs to do this. Try to find activities that are fun and exhilarating for the entire group!

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Overcoming Genetics with Bariatric Surgery

Many of us have struggled with our weight. Whether it’s those 30 pounds of baby weight that have stubbornly hung around long after the baby was born or the 50 pounds gained after a back injury, weight gain is for many a constant struggle and a sensitive subject.

However, inactivity and poor diet are not the only causes of obesity. Research estimates that genetics determines at least 40 to 50 percent of our weight. Unfortunately, the specific genes are not well understood.

How can one overcome genetics? If everyone in your family is heavy, isn’t it a foregone conclusion that you will be heavy also? Not necessarily. Fortunately, we can level the genetics playing field with weight-loss surgery.

The most popular weight loss procedure in the United States is the laparoscopic sleeve gastrectomy. The surgery is minimally invasive, takes about an hour and requires an overnight stay in the hospital for most patients. The stomach, which regularly can hold about the volume of a football, is stapled and divided so that it is the shape and size of a banana.

Weight loss is achieved because the patient can no longer eat a large volume of food, and calories are proportionately decreased. The pylorus, the muscular valve at the outlet of the stomach, is left intact in this surgery. This also helps patients who have this procedure stay full.

Besides the effects of the procedure on restricting food volume, there is increasing evidence that the mechanisms in the brain that cause hunger are permanently modified by the sleeve gastrectomy. People state that they no longer feel hungry and no longer crave some of the high-calorie foods they used to.

Weight-loss surgery is a powerful tool in the hands of the patient, but it is not an “easyfix.” Sleeve gastrectomy requires commitment to healthy food choices and exercise on the part of the patient. The exciting news is that those struggling with obesity are not doomed to a life of aches and pains, poor health, and a miserable quality of life. There is help, and there is hope.

If you are in the Las Vegas area and are considering bariatric surgery, schedule an appointment with VIP Surg. Dr. Tsuda, Dr. Ryan, and their expert team can help find the right treatment for you.

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Exercise: How Much is Enough?

Our bodies were meant to move — they actually crave exercise. As a matter of fact, regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases, and it can improve your appearance and delay the aging process. So why aren’t we all doing it?

Many say lack of time is their single biggest obstacle to fitness, but experts say you may be overestimating how much exercise you really need to get at one time. Many think exercise means you have to hit the point where you’re completely out of breath and panting after you’ve finished, and you can do that, but for the majority of health benefits, it’s not necessary.

People often assume that more is better. On the contrary; doing too much too soon or performing intense exercises on a daily basis can have harmful effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus. However, if you don’t exercise at all, your muscles will become flabby and weak, your heart and lungs won’t function efficiently, and your joints will be stiff and easily injured.

If you are overweight or obese, your fitness goals probably go beyond lowering your risk for disease, but even if losing weight is your primary goal, it’s nice to know what research actually shows when it comes to how much exercise you should be doing each week for better health.

Here are a few statistics to consider:

  • 30 minutes of interval training per week (broken into 3 workouts) reduces the risk of type 2 diabetes.
  • 150 minutes of moderate exercise per week reduces the risk of cancer.
  • 120 minutes of moderate aerobic exercise per week offers improvements in memory.

People seem to have heard the message that you need 30 minutes of exercise, five days a Exercise tracking device Dollarphotoclub_101019544 (2)week according to federal guidelines. If you get that, you’ll get 85% of the health benefits we talk about. However, the misconception is that it’s all or nothing. It’s also important to note that federal guidelines call for moderate-intensity exercise, which means you don’t have to be killing yourself with long runs, boot camp, or spin class five days a week in order to relish the rewards. Being consistent with exercise is probably the most important factor in achieving desired results.

If you’re obese and looking for ways to get fit and lower your risk of disease, schedule an appointment at VIP SURG. We can help you find the right treatment.

Reboot your Exercise Routine for Spring

With warmer temperatures and sunny days, spring is the ideal time to reboot your exercise schedule. Your favorite running trails are calling, and suddenly, those morning fitness classes don’t seem too early. Most of you have been working hard in the gym since you committed to your New Year’s goals, and the weekly treadmill and indoor aerobic classes may have lost their appeal. If you’re ready for some fun and fresh exercise changes to keep you motivated, try just a few changes to your weekly routine, and you’ll be reinvigorated to stick to your fitness goals and jump into the spring season.

  • Get outside
    • Get off the treadmill once or twice a week and take your cardio outdoors.
    • exercising outdoors may improve energy levels and decrease stress to a greater extent than working out inside.

If taking your workout out of the gym doesn’t work for you, there are still plenty of ways to get out of an exercise rut:

  • If you do spinning, try yoga.
    • Cycling is predominantly a cardiovascular activity that is focused on the lower body and core. Yoga poses will strengthen your upper body, reverse the postural imbalance of the forward flexion associated with cycling and open up your hips for a more mobile body (and will make your cycling classes more productive!).
  • If you do yoga, try resistance training.Spring flatlay composition with sport equipment and tulips.
    • Throw in some dumbbells, resistance bands, kettlebells, or Body Bars — anything to add in external resistance to a workout. Yoga is definitely a strength builder, but rock your workout by trying integrated and compound resistance training to build lean muscle.
  • If you do Pilates, try high intensity interval training (aka HIIT).
    • A major portion of Pilates programming is either performed on a mat or specialized equipment and often lacks a metabolic component. Adding some high intensity interval training will boost metabolism, increase aerobic capacity, and aid in weight management.

The possibilities are endless. Inside or outside? Yoga or cycling? In the end, you don’t have to choose just one. Some workout groups exist entirely outdoors, and spring is a great time to try one of those. The truth is that mixing up indoor and outdoor sessions and different types of activities is a great way to keep exercise exciting and fun.

If you live in the Las Vegas area and are looking for a weight-loss surgeon, contact Dr. Shawn Tsuda for a consultation. He and his expert team will help find the right treatment for you.

Fitness Trends for 2017

We’re more than a month into 2017, but you still might be wondering what’s trending in the fitness world this year. While the following certainly aren’t “new,” and this list includes only few of many options, these trends will be huge this year according to an annual report published by the American College of Sports Medicine (ACSM).

  • wearable tech
    • Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won’t be going anywhere in 2017—and in fact, it will only get bigger. Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and much more. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for this year.
  • body weight training
    • It’s easy to see why no-equipment workouts are popular. They’re relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.
  • high-intensity interval training (HIIT)
    • HIIT helps torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated short bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats.

Keep in mind that in addition to helping to maintain a healthy weight, regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. With obesity and its accompanying health problem on the rise, using exercise as a preventive health tool is perhaps more important than ever.

If you live in the Las Vegas area and are looking for ways to treat obesity and metabolic disorder, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help find the right treatment for you.

 

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