Mental Health Month – Podcast Ep. 23

Mental Health Month – Podcast Ep. 23


Welcome to the 23rd episode of the Living Healthy Podcast, presented by LA Fitness.

May marks the start of Mental Health Month, and so on today’s episode, we bring back Dr. Neel Doshi, to help us understand exactly what mental illness is, the effects of mental illness on the body, and how social media and technology play into these conditions.  

We also discuss ways to reach out for treatment and the future of mental health in general. Dr. Doshi is double board certified in Adult Psychiatry and Child & Adolescent Psychiatry, with Kaiser Permanente of Orange County. He joined us about 6 months ago to discuss this topic, and we had yet another great conversation with him!   

For more information on ways you can get involved for Mental Health Month, please visit http://lafitnesscares.com/

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Mental Health Month – Podcast Ep. 23

Introduction    

Begins at 0:01    

Dr. Neel Doshi, double board certified in Adult Psychiatry and Child & Adolescent Psychiatry, with Kaiser Permanente of Orange County, joins the show    

Begins at 0:39 

What is Mental Health? 

0:48 

Why is Mental Health Becoming So Mainstream?  

2:48 

How Can We Bridge the Empathy Gap? 

4:20 

What Are the Best Ways to Engage with Someone Struggling with a Mental Illness?  

5:27 

How Do Mood and Emotions Correlate with Mental Health?  

7:42 

How Much Does Your Environment Affect Your Mood?  

9:09 

Humor’s Impact on Mental Health 

10:32 

Natural Defense Mechanisms: How They Play a Part in Our Emotions  

12:28 

Social Media and Technology: How It Affects Mental Health  

13:06 

Mental Health Apps  

14:25 

Which is a Bigger Threat to Positive Mental Health: Social Media or Living a Sedentary Life? 

17:35 

Are There Certain Types of Exercise That Are Best for Improving Mental Health?  

20:26 

How Long Should You Exercise to Reap the Benefits?  

21:52 

Does Everyone with Mood Issues Need to Be in Therapy?  

24:03 

The Future of Mental Health 

25:10 

Actionable Advice 

26:36 

Outro 

28:17 


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The Art of Being Present

The Art of Being Present

There is a well-known quote that has been credited to Chinese philosopher, Lao Tzu, that says:

If you are depressed you are living in the past.
If you are anxious you are living in the future.
If you are at peace you are living in the present.

Whether or not that is the direct translation of the quote or a slight modernization of it, the meaning behind what is being said is worth exploring further.

The art of being present is hard for many. Why else would there be novels and movies revolving around the idea of a character who yearns to have made a different choice, or self-help books that emphasize the importance of being in the now rather than worrying about the future or consumed by the past?

But it’s hard. It’s hard to just flip the switch in your brain that also allows us the ability to feel nostalgic over memories or the ability to daydream about the future. Hard, yes. But impossible? No.

There is a difference between remembering the past versus being consumed by it.

There is a difference between a nervous excitement over the future versus a feeling of terror or panic.

Being present is possible and it really just means training yourself to be in the now. The whole “take-things-one-day-at-a-time” is great advice because no day is guaranteed to anyone.

Why worry about the past? You can’t go back and change anything. The past is gone and the only thing you have is the now. Now flip it. Why worry about the future? It’s not promised to you. All anyone has is the now.

The would-ofs, could-ofs, should-ofs, and the what-ifs of life should not take precedence over this exact moment here and now. Mental health can be improved by a change in mindset. For some, that means meditation. Allowing yourself to slow down, practice controlled breathing, and take some time to be present.

For others, it means practicing more gratitude. By taking the time to acknowledge all that you’re grateful for and all that is going right in your life, you can start developing the habit of focusing on the good rather than the bad. This can be as simple as writing down three things you are grateful for each morning or every night before bed.

And because there is no one cure-all way to be more in the present, you may find the solution that works for you is speaking with a friend, a family member, or a healthcare professional that can help find a method that best fits you.

Mental health is just as important as physical health (if not more!), which is why we are happy to bring attention to it and partner with NAMI throughout the month of May. If you’d like to learn more about Mental Health Month, please visit https://www.nami.org/mentalhealthmonth.

And remember to fully live for today!


Recommended Reading

All About That Cardio – Podcast Ep. 22

All About That Cardio – Podcast Ep. 22


Welcome to the 22nd episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back to the show LA Fitness, Personal Training Director, Tristen Alleman and, as always, listener favorite Dietitian Debbie James! They help explain the importance of establishing and maintaining a balanced workout routine and how nutrition plays an important part in this. 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – All About That Cardio – Podcast Ep. 22 

Introduction

Begins at 0:01   

Cardio Bunny Song 

Begins at 0:42 

What is a Cardio Bunny? 

0:57 

LAF Personal Training Director, Tristen Allemanand LAF Registered Dietitian, Debbie James, Join the Show  

1:23 

Why is Cardio So Important? 

1:43 

What Exercises Are Considered Cardio? 

2:51 

What About Cardio Affects the Heart? 

3:33 

What Foods Are Good to Eat on Cardio-Focused Work Out Days? 

4:16 

Are Protein Shakes Needed on Cardio Days? Or Should They Be Saved for Strength Training Days? 

6:00 

Why Do Cardio Workouts Tend to Burn More Calories in Shorter Amounts of Time? 

8:36 

How Often Should You Include Cardio Workouts into Your Routine?  

10:23 

What’s Better: Cardio Before or After a Workout?  

12:01 

Is One Type of Cardio Better Than Another? HIIT? Cycle? Treadmill? Zumba®?  

12:41 

Is Caffeine Before an Aerobic Workout a Good Thing? What About Fruit Juice? 

13:32 

Can Too Much Cardio Damage Your Body? 

15:16 

NEW SEGMENT: Rapid Fire Social Media Questions from Our Listeners! 

18:04 

Actionable Advice 

23:02 

Outro 

24:37 


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Have You Heard of HIIT by LAF?

Have You Heard of HIIT by LAF?

Short on time but still looking to get a solid workout in? Then it’s time to turn to HIIT by LAF®. If you aren’t sure what HIIT stands for, it’s short for high-intensity interval training – and it’s definitely something you should be adding to your workout routine.

If you’ve never heard of HIIT training, or you’re looking for a group setting to help give you that extra encouragement and push, then HIIT by LAF® is the right thing for you.

What is HIIT by LAF?

HIIT by LAF is a workout that is designed for almost every level of fitness, age, and goal type. These high-tech and high-energy workouts are led by motivating, certified fitness coaches who set the pace and vibe of the room. Each workout is 50-minutes long and comprised of a variety of functional exercises, core training, cardio interval training, and strength training.  Wearing optional heart rate monitors, participants are led through five heart rate training zones, with each zone representing variations in levels of intensity that may result in participants burning up to 1,000 calories per workout, including calories that may burn even after the workout ends (results may vary).

Intense? Yes, but don’t let that word scare you away.

HIIT helps burn more calories in a shorter amount of time and if you manage to stay within the “fat-burning” zone during your workout, it can leave the body burning more calories even after the workout is over. This special “fat-burning” zone varies from individual to individual, so it’s important to know your resting heartrate and your max heartrate in order to gauge your different zones.

Different Zones?

This is where MYZONE comes into play. A heart rate monitor that takes your workout to the next level.

MYZONE uses wireless and cloud technology to accurately and conveniently monitor physical activity. It monitors heart rate, calories and time exercising that converts into MYZONE Effort Points (MEPs*), with a focus on rewarding effort.

Heart rate training zones are a range of values expressed as percentages of maximum heart rate (HR max). The HIIT by LAF workout incorporates 5 heart rate training zones. If you’re interested in signing up for HIIT by LAF® classes on a regular basis, the MYZONE heart rate monitor is available for purchase at an additional cost.

Each zone is identified by zone color, heart rate percentage range, zone description, and the target amount of time that should be maintained in each zone to achieve the greatest benefits of a HIIT workout. Utilizing these zones in relation to the exercise benefits of each one aids in the development of the best programming to maximize endurance, calorie burn, and fat loss.

* MEPs (MYZONE Effort Points) are earned based on the effort exerted by the participant. Time spent in each Heart Rate Zone earns different numbers of MEPS:

  • Grey = 50-59% – Earns 1 MEP/minute
  • Blue = 60-69% – Earns 2 MEPS/minute
  • Green = 70-79% – Earns 3 MEPs/minute
  • Yellow = 80-89% – Earns 4 MEPs/minute
  • Red = 90-100% – Earns 4 MEPs/minute

Who is HIIT for?

HIIT is for anyone and everyone looking to take their fitness to the next level. HIIT is for moms, runners, professionals, athletes, and beginners. For moms, it’s a great escape. For runners, it’s the motivation and methodology necessary to prepare for the next run or race. For professionals, it’s the time-efficient workout when health and well-being are important, but time is tight. For athletes, it is the real-time feedback, ability to track progress and interval training necessary to improve performance. For beginners, it’s the push—the education and encouragement—necessary to reach an entirely new level of fitness.

Is HIIT Safe?

It depends on the underlying condition of the patient/client and their baseline fitness level or physical activity status. HIIT is not for someone with a prior heart condition, who is sedentary and has not gone through proper supervised exercise testing first.

Anyone who has been very active has no cardiac risk factors, and has been screened by his M.D. about his cardiovascular fitness can definitely try HIIT and enjoy the benefits in our time-crunched environment.

The response above provided by Dr. Myla Subbarao, MD, FACC, and volunteer with the American Heart Association.

Check out our Living Healthy podcast episode on HIIT training by clicking here!

If you’re interested in learning more about HIIT by LAF®, visit welcome.lafitness.com/hiit-by-laf/.


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How to Read A Nutrition Label – Podcast Ep. 21

How to Read A Nutrition Label – Podcast Ep. 21


Welcome to the 21st episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we have a listener favorite on the show, Dietitian Debbie, who helps us better understand nutrition labeling and we hear all about Andrew’s love for popcorn (and more importantly, his confusion about popcorn nutrition labels!) 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Nutrition Label Reading – Podcast Ep. 21

Intro     

Begins at 0:01     

“The History Lesson You Never Knew You Wanted” re: Nutrition Labels 

Begins at 1:07    

Dietitian Debbie Joins the Show 

4:47 

Why Are Nutrition Labels Important? 

5:00 

Nutrition Label – Serving Sizes 

6:00 

Caloric Food Tracking 

8:15 

Nutrition Label – Calories 

10:05 

Nutrition Label – Total Fat (Macronutrient #1) 

11:20 

Trans Fat and Saturated Fats – How Many Grams Are Too Much? 

12:34 

Why is Fat Known as a Macronutrient?  

13:52 

Nutrition Label – Cholesterol 

14:30 

Nutrition Label  Sodium (and Potassium) 

15:43 

Nutrition Label – Carbohydrates (Macronutrient #2) 

17:38 

Nutrient Label – Protein (Macronutrient #3) 

18:46 

Why is Protein So Important? 

20:21 

Nutrition Label – Vitamin and Mineral Section  

21:05 

Should Everyone Take a Daily Vitamin? 

21:57 

Nutrition Label – Footnote Disclaimer 

24:07 

Nutrition Label – Ingredients Section 

25:14 

Avoid These Unhealthy Ingredients  

29:12 

UH OH – Andrew’s Popcorn Rant  

30:42 

**MATT SAVES THE SHOW** 

31:37 

New Nutrition Labeling Laws Coming Soon 

32:57 

Show Wrap Up 

36:23 


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