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Evan DeMarco

  • Reason #2 - Motivation, Pain and the Great Oreo Cookie Caper

    Reason #2 – Motivation, Pain and the Great Oreo Cookie Caper

    We have all heard the “No Pain, No Gain” theory and to a certain extent this is true, but pain can also be the fastest way to demotivate someone to continue a New Year’s Resolution Workout Plan.

    Let’s go back to talking about Bob. Now that bob has calculated his Basal Metabolic Rate and his Harris Benedict magic number, Bob is ready to hit the gym and start shedding that 10 pounds, or 35,000 calories.

    Day 1 – Knowing that afternoons are hectic and his chances of getting to the gym after work are slim to nil, Bob sets the alarm for an hour earlier than normal so he can work out and still be back home in time to help the kids get off to school. Bob rolls out of bed at 5:30 and pulls on his workout clothes which he got as a very supportive gift from the kids for Christmas. Bob is at the gym by 5:45, right on schedule to meet the other hundreds of people who decided that this was the morning to begin their New Year’s resolutions of getting back in shape. A spot on the treadmill opens up and Bob hurries to claim his place before anyone else can get there. In a frantic rush to make sure that he can get a workout in, Bob forgets to stretch.

    Bob selects a program from the onboard treadmill computer and within a couple minutes is jogging at a good clip. 10 minutes goes by and Bob thinks “This is not half bad.” Another ten minutes goes by and now Bob is starting to feel the burn. His underused muscles aren’t use to this kind of pace. By 29 minutes Bob is in pure agony. His lungs are screaming at him to stop and his heart is ready to beat out of his chest. But Bob is determined to finish his thirty minutes of cardio and burn that 310 calories.

    The clock reaches 30 minutes and Bob pounds the stop button on the treadmill. Even though his legs are on fire and he thinks his heart rate is somewhere north of 2 million beats a minute, a small smile appears on his face. Day 1 in the bag. I can do this Bob thinks to himself.

    Bob heads home, cleans up and gets ready for his work day. He kisses his wife and kids goodbye and heads to the office where he sits in his cubicle till lunch. Bob even decides to have a salad for lunch as further proof of his motivation to get back in shape. However, after lunch Bob comes back to the office where one of his colleagues has left a tray of holiday cookies out in the conference room. Bob, recognizing that he has really worked out for the first time in years, decides he has earned a couple of cookies. The white chocolate dipped Oreos are his favorite so he grabs 5 of those and heads back to his desk. A couple hours later Bob has to use the copy machine strategically located right next to the conference room. After making his copies, Bob, in his most Ninja like manner, sneaks back into the conference room and grabs another handful of those delicious Oreo Cookies.

    Bob gets home at his usual time, hangs out with the family, takes the dog on a walk and orders up pizza for family movie night. The family crowds around the TV with pizza and a movie and Bob enjoys his couple large slices of pepperoni with a couple beers. Since Bob’s body isn’t use to getting up that early, he falls asleep shortly after the movie starts.

    At some point the kids get angry with Bob’s snoring and send him off to bed where he sets his alarm for the same time before drifting back off to sleep.

    The alarm’s obnoxious wailing wakes Bob from a dead sleep. He turns off the alarm, swings his legs out of bed, stands up and cries out in pain. Almost every muscle in his body is in agony. Bob instantly decides he can’t work out again and falls back into bed, glad for the extra hour of sleep. Right before he drifts back to sleep, he whispers out loud to none in particular. “I’ll go tomorrow.”

    Bob’s story might sound a little dramatic but is really the commonplace for most people looking to get back into shape. Tips we can learn from Bob: 1- Stretch. Gyms are crowded in the morning and it can be tough to get on a machine but afford yourself the extra 10 minutes to warm up and cool down. Your body will thank you the next day. 2- Snacks. Part of getting back in shape is training your body to always expect food. Now that you are working out, you will have more of an appetite. Oreo cookies, however are not the best way to reach your goals. Stock your desk with high fiber low sugar snacks like rice cakes or carrots. Diet Tips come tomorrow. 3- Hydration is Key. If you are working out you are sweating and losing electrolytes. Make sure to replace them with Vitalyte Electrolyte Replacement Solution. Make sure to drink more water throughout the day. Not only does it make a world of difference in keeping your body healthy, but it also fills you up and will help keep you away from the cookie plate. 4- Recovery is key. Vitalyte’s Complete Recovery will help buffer lactic acid, reduce inflammation, and synthesize protein to make sure that you don’t wake up the next day feeling like you were in a car wreck. 5- 3 Days a week to start. If you set the expectation that you will be at the gym 5 days a week right out of the gate, you will be sorely disappointed. Commit to getting there 3 days a week in the beginning and build. Your body will thank you and it will be a whole lot easier to maintain that kind of schedule.

  • Top 3 Reason's New Year's Resolutions Fail - Part 1 of 3

    Top 3 Reason’s New Year’s Resolutions Fail

    by Evan DeMarco

    For so many people out there, there comes a moment shortly after Christmas where you recognize a startling and somewhat scary fact. It is that moment that comes when getting dressed for work, or when reaching for the remote on the coffee table, or even while preparing that third plate of leftovers. Your brain finally recognizes your expanding waistline brought on by overindulgence consistent with the holiday season. Enter New Year’s Resolutions. They usually sound something like: I’m going to finally lose those ten pounds, or I’m going to get back in shape, or I’m going to get back into those jeans I love so much. Whatever the actual resolution, a vast majority of fitness or lifestyle based resolutions fail for all the same reasons. #1 – Setting Unrealistic Expectations The Problem - The TV is ripe this time of year with infomercials selling the latest and greatest exercise and diet fads. They all seem to have the same ridiculous sales pitch. Lose 20 pounds in 2 weeks. Take 5 inches off your waistline. Get back that sexy more confident you in only 4 minutes a day. Crap, Crap and more crap. These infomercial products all offer a quick fix to a big problem and history has always shown that these never work. The Solution – Throw away the scale, stop watching those infomercials and set a realistic goal. Just because you put on 15-20 pounds in two months doesn’t mean you can take it off that quickly. How do you set that goal? Time to do some math. Get a pen and paper and do the equation below based on your gender.

    Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

    This equation is the Basal Metabolic Rate. It determines how many calories you need to function if you did nothing but lay in bed all day long. Now on to Harris Benedict: Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 • If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    The Harris Benedict Equation determines the calorie intake required to maintain weight based on your activity level.

    Now we get into the most complicated aspect of weight loss called the Evan DeMarco Equation (that’s me by the way). This is a principle of weight loss that is so complex, most people have a hard time following it. Are you Ready? Here it is:

    Eat more calories than you burn in a day and you gain weight. Burn more calories in a day than you eat and you will lose weight.

    Ok, so it really isn’t that complex at all, but so many try to make it that way so they can sell you something. Let’s break this down so it all makes sense. To do that, we will use Bob as our test subject. Bob is a middle aged insurance underwriter with two kids, a dog and mini-van (shame on you for the mini van Bob). Bob is 38 years old, 6 feet tall, weighs 195 pounds. He walks the dog every day and plays with his kids on the weekend but doesn’t really get any other exercise. Bob’s BSM is roughly 1911. That is the number of calories Bob will burn if he does nothing but lay around all day long.

    Bob is lightly active so is Harris Benedict number is 2627. That number represents the number of calories Bob must eat to maintain his 195 pounds at his current activity level.

    There are roughly 3500 calories in a pound of fat. Bob would like to weigh 185 pounds so he has a calorie differential of 35,000.

    Let’s say Bob joins a local health club to get back in shape and starts off jogging on a treadmill for 30 minutes a day. He will burn roughly 310 calories. Assuming Bob doesn’t change his eating habits and sticks with his regiment, he will have to repeat the same 30 minute exercise for 112 days to reach his goal of 10 pounds.

    So back to setting realistic expectations. Bob represents the most simplistic way of looking at weight loss and doesn’t factor in other concepts that we will get to later on but you can see why many people will get frustrated when it comes to weight loss.

    Use this formula to understand what it takes to lose a pound of fat. Knowing is half the battle.

  • Coconut Water: Friend or Foe?

    Coconut water- Friend or Foe?If you have stepped into a health food store in the last couple of years, or a regular grocery store in the last few months, you have undoubtedly been bombarded by coconut water displays. It seems that there is a new coconut water brand popping up every day.

    If you believe the media hype, coconut water is the best electrolyte replacement drink in the market, boasting “15 times the electrolytes of sports drinks.”

    So is coconut water really that great of an electrolyte replacement? An answer to that very same question was recently pursued by ConsumerLab.com and the answer isn’t exactly what the makers of all those brands were hoping for. In fact, that report by ConsumerLab.com was the catalyst for a pending lawsuit against Vita Coco, the biggest coconut water brand on the market.

    The lawsuit cites the study, which found “at least some” Vita Coco flavors had significantly less sodium and magnesium than advertised. Hmmm.

    The other question not specifically answered by the ConsumerLab.com study concerns the nutritional benefit of coconut water. The sporting community has gone to great lengths to understand the delicate balance of electrolytes necessary for optimal hydration. Coconut water may have 15 times the potassium of other sports drinks, but without a proper ratio of sodium—which acts as a transport mechanism for other electrolytes—all you have is a really expensive bottle of potassium.

  • Extreme Kellie San Diego - Day 2 - The Ride of a Lifetime

    The alarm clock on the bedside table of my hotel reads 5:45 am. For those who have ever had one to many drinks, sometimes the most difficult conflict is that which rages between your body craving more sleep and your brain knowing it has somewhere to be. At 5:45 my brain was telling me that a film crew had to be in Mexico in 4 hours and I was the one responsible for getting them there. My body, however was begging to go back to sleep.

    Cue Vitalyte to the rescue. After downing a couple bottles of Vitalyte, a cup of coffee and a croissant from the hotel bakery, I was ready to begin our trek south of the border. The scheduled departure time was 8:00am and about 8:15 I realized that I wasn't the only one struggling with the decision to get out of bed and begin the day. After 20 minutes or so, the whole entourage arrives and we begin our trek to Ensenadas, Mexico. But first, people need caffeine and grease.

    This is the part of the blog that I recommend you pay attention to as it contains some very valuable lessons about driving to Mexico.

    Lesson #1 - Not all McDonald's are created equally. 2 miles from the Mexican border we pulled into a McDonalds for a much needed coffee and food break. Needless to say my egg McMuffin had the consistency of a racquetball and my coffee could melt steel. Not the best thing for a sour stomach. Luckily I had more Vitalyte.

    Lesson #2 - It occured to me as I was crossing the border that I never informed my rental car company of my destination, so in an attempt to be proactive, I called the rental car company as I was crossing the border. There response was simple: You can't take that car to Mexico. Oh well. Better to beg forgiveness then ask permission I recall someone once saying.

    Lesson #3 The 900 plus signs you see in the last 5 miles before you reach the border that say "Get Your Mexican Insurance Here" actually have a purpose. Apparently if an American vehicle gets in a wreck in Mexico, standard insurance doesn't cover the accident. Without the Mexican insurance, the driver gets a one way ticket to jail. So here I am driving in an uninsured rental vehicle in a country where the vehicle wasn't suppose to be in the first place. Sometimes things just get interesting. (By the way, I upgraded to a car with  built in GPS so I wouldn't get lost in Mexico. This, of course stops working about 400 yards past the border.) Oh well.

    So now we are running late, we have no insurance, are in a car that isn't suppose to be in Mexico and the GPS isn't working. All of this on the heels of one of one of the deadliest border shootouts in recent memory. Border patrol, which apparently is usually fairly tame, now consisted of M-16's, tanks with really big guns mounted to the tops and a lot of soldiers. Not a good day to be hungover.

    Luckily the directions to our destination were on my laptop and only 2 hours late, we finally arrive at the Horsepower Ranch to begin our Baja tour with Wide Open Baja.

    There have been few moments in my life where I have been truly excited and surprised and this was one of them. After driving through some rougher areas of Ensenadas (more because I was lost) I was beginning to think that this was a bad idea. But then we found our exit, thanks to James who led us off the main road to one of the most beautiful ranches I have ever seen. Tucked back in the mountains and hills of Mexico is Horsepower Ranch, the hub of Wide Open Baja. And parked in front of the ranch were 4 of the coolest machines ever made. This is the reason we are here. Extreme Kellie runs the Baja.

    Now this is where you the reader would do well to tune into the live broadcast (or watch online) of the show, for I lack the words to describe the collection of cars they had out for us or how the next 30 minutes went. I will do my best and say that within those short 30 minutes, we were introduced to the amazing staff at the ranch, given a introductory walk through of the cars, fitted with helmets and led off to begin the adventure.

    "I can't believe they are letting us drive these things," was the collective spoken idea said amongst us we took off. With little or no training, James put us behind the wheel of these machines and led us out on the off road adventure of a lifetime.

    With Kellie and Noah in the lead car behind James, and Brian and me following, we set out to conquer terrain that was, needless to say, quite intimidating. At first I think we are all a little skiddish but once you get behind the wheel of one of these cars, understand what they can do, we were all having the time of our lives. Hitting jumps at 80 miles an hour, taking 90 degree turns almost as fast, watching the beautiful hills of Mexico blaze by as these cars handled the most aggressive terrain like it was simply a long stretch of highway is an experience I'll never forget. After a couple hours of driving and shooting, James takes us to a beautiful meadow where the crew at Wide Open prepared the mos amazing meal.

    After fueling up, taking some pictures for future blogging, we were ready to get at again.

    For the next couple hours we all took turns driving, slowly but surely get more comfortable with these incredible vehicles. Eventually the sun began to set and the night air let us know it was time to head back. We pulled into the ranch and even before we were all fully out of the cars, one of the ranch guys was there with a beer. After a quick shower we were all once again treated to an amazing meal and after, we sat around with drinks in hand reliving the events of the day. From Kellie's mud facial (you have to see the show to catch this, one of the funniest things I have ever seen) to the high flying jumps and everything in between, it was truly a day to be relived over drinks in front of a fire, and certainly a day that I will not soon forget.

    From weekend warriors to the nitro charged metal heads, this a vacation I would recommend everyone take at least once in a lifetime. Go to www.wideopenbaja.com for more info, and thanks to the entire staff at Wide Open for putting this together and showing us an amazing time.

  • 30 Days of Awesome - Day 15

    Lake Powell - Day 2

    Someone once told me that solitude is a precious thing. Standing on a giant rock overlooking the lake with a cup of coffee in hand while watching the sun splash its first rays down on the desert made me understand that statement. Moments like that are fleeting and so rare that you wish you could stop time and stay in that moment for a lot longer. Unfortunately that isn't a possibility so you do the next best thing... Go Scuba Diving.

    We want to send a shout out to our friends at A1 Scuba in Denver, who provided some awesome gear for us to try while diving Lake Powell. In addition they are also the sponsors of the Aquarium Shark Dive in Denver. Check out their link on our website for more info about this company. There seems to be this conflict amongst divers as to the diving quality of the lake, and although I have been there many times in the past, I have never dove the waters of Lake Powell. Now that I have, I can say that was an awesome experience.

    The visibility changes depending on your location but my first dive took place along the main channel wall where the bottom depth was registering at 380 feet. The algae growing along the wall captured sunlight and reflected it back into the lake making visibility roughly 30 to 40 feet. My first dive was with Kenneth, an experienced diver so we decided to drop down to 35 feet to check conditions and take a couple of pictures.

    The rock wall we diving along opened up in many places to reveal an entire network of caves. Not having the proper equipment, we decided to stay away, although I must say the allure of the unknown was pretty tempting. Our total bottom time for the first dive was about 25 minutes with a max depth of 45 feet. After that, visibility got pretty bad and all you could see was the abysmal drop off that ran another 340 feet to the lake bottom. Ocean diving is different in the sense that you can usually see down to the floor or at least a reef that you may be diving. Looking down into the lake, you see nothing but slow change from lighted water to the infinite black of the murky depths. It can be a little freaky sometimes, especially when you let your imagination run wild and think of all that could be lurking down there.

    Needless to say we had a great first dive and were both ready to enjoy some above lake activities. Today was wakesurfing day, something I have yet to experience on decent water. Wake surfing is an attempt to surf on a lake instead of the ocean by using the ballast system of a boat to create a large enough way to surf on.

    I think I did alright.

    The great thing about a place like lake Powell is that there is always something to do, so when wake surfing gets old, you can move right into rock climbing and cliff diving.

    Cliff Diving led into more wake boarding and the day progressed as well as any day could, with plenty of sun, fun and beer. I even got in a decent run or two on the board whihc Tami captured so well.

    Day 2 finished out a lot stronger than day 1 as it was my friends birthday. The celebration got going with a huge fire by the lake where I was able to introduce "V", the new Vitalyte mascot to the group.

    Turns out that V is quite the ladies man.

    Watch for the continuing adventures of V as he travels the world in search of fun and excitement. This guy is a prototype but we will soon have V for sale on the website for all Vitalyte fans to enjoy in their adventures. I'm guessing that we will also be offering up some great prizes in the future for the best "V" pics and stories.

    The party kept going until the wee hours of the morning, when by sheer exhaustion people slowly migrated back to whatever part of the houseboat they could call a bed for a few hours before the next day.

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