Hampton Park: Charleston, SC
Folly Beach and Morris Island Lighthouse
Ashley Ave. access road to lighthouse.
This is a beach community with tourists during the normal tourist seasons. There are no bike lanes but the roads are safe to traverse on bike or on foot. Despite the level elevation, this is not an easy route. The long stretches can be mentally challenging, especially on hot summer days. It is imperative that you prep your mind and body the day prior and have a hydration plan in place before this route. With that said, the beach view at the end of the island looking towards Morris Island Lighthouse is well worth the experience and completing this route would definitely earn you an i.motivate.me t-shirt!
Sincerely,
imm
Nutrition and Cellular Health with Exercise
By Jeremy Watts—i.m.m.
Alright, so if you are reading this article you most likely have an exercise routine or are seeking one, and you understand the health and fitness benefits associated with exercise. However, exercise does not completely get you over the hump in terms of weight loss and improved health. We can rejuvenate our self with proper sleep and rest, anxiety and stress management, and lifestyle changes; all of which will improve our quality of life personally and professionally. Today I would like to focus on nutrition, and the impacts that nutrition has on our cells.
How are your nutrients delivered through the body? We have blood vessels that are really cool in that they connect all of our organs. As the heart pumps, our organs get nutrients and can perform as each is intended to. However, our arteries are sensitive to the ingredients of food we eat and also respond to physical activity, which is why our heart rate and blood pressure changes when we exercise or eat food. When an individual eats a “western diet” meal, the ingredients most likely inflame the cells and senses of the body. Endothelial cells line our blood vessels and are prone to inflammation, which can lead to many heart, lung, and circulation issues. Portion size, content, and frequency of meals are known to assist with endothelial function, but it is also important to incorporate exercise into your weekly routine. When we exercise, our arteries dilate, allowing for more blood flow to enter muscle cells and feed your body what it needs to function as long as you have been eating nutrient dense foods.
Many times if an individual has higher blood pressure than normal, exercising may reduce that blood pressure if they have nontraditional risk factors for atherosclerosis (1). Triglycerides are a type of fat that circulate in our blood. High amounts of this molecule significantly increases chances of heart attack and stroke over time. Studies have shown that exercise reduced triglyceride concentrations similarly in normal weight and obese people (2). Some foods to be aware of are starchy veggies, baked beans with sugar and pork, alcohol, and sugary drinks like soda and manufactured fruit drinks. Sodium is another nutrient that should be eaten in moderation, as it is associated with cardiovascular disease. One study review indicated that losing sodium via sweat during physical activity may help offset excess dietary sodium and therefore may offer similar health benefits as long as the sodium lost is not replaced (3), so a lifestyle that involves physical activity and sweating is important!
Being mindful of nutrition and exercise is a powerful and effective way to keep your body and mind healthy. This combination is important for wholistic body function and fitness. Our cells will communicate with you to let you know when something is wrong and if something needs changed. Most likely you already know the solution but it is always up to the individual to make the changes required. Many people make a list of diet habits and ideas about how to change those habits. I know when I’ve made changes to my nutrition (for better or for worse) there have been changes in my mood, body composition, brain function, energy level, and sleep. So let’s focus on a healthier nutrition plan and make sure that exercise is included in the equation!
Sincerely,
i.m.m.
Love KM, Barrett EJ, Malin Sk, Reusch JEB, Regensteiner JG, Liu Z. Diabetes pathogenesis and management: the endothelium come of age. J. MolCell Biol. 2021; 13(7):500-12.
Gill JM, Al-Mamari A, Ferrell, WR, et al. Effects of prior moderate exercise on postprandial metabolism and vascular function in lean and centrally obese men. J. Am. Coll. Cardiol. 2004; 44 (12): 2375-82.
Turner MJ, Avolio AP. Does replacing sodium excreted in sweat attenuate the health benefits of physical activity?Int. J. Sport Nutr. Exerc. Metab. 2016; 26(4):377-89.
James Island to Folly Beach
By Jeremy Watts, IMM
Full Training Sequence
Phase 1: Cycle— 7.5 miles
Phase 2: Run—4 miles
Phase 3: Body Weight Workout (Folly River Park)—Pull Ups, Incline Back Extension, Push-Ups, Ab Wheel
Phase 4: Cycle Home—7.5 miles
Local neighborhood bike ride.
So I had a lot of ideas and strategies developing in my mind about where I wanted to go, how long it might take, and how many calories I would burn! One of my ideas was to get out to the beach as much as possible since it appeared on the map that I would be relatively close. I was looking for an alternative cardiovascular workout that reduced compressive forces on my joints. What better way than to fill a backpack with gear, towel, and sunblock, and cycle in the South Carolina sun to the beach? I spent a few weeks riding through the quiet, picturesque neighborhoods on James Island to get used to riding in traffic while learning how to shift gears and gain balance on the bike. I hadn't owned a bike since I was 13 and riding in traffic on busy roads to commute and exercise is a different beast. One of my friends who is an avid cyclist had been struck by a vehicle in Boston and was seriously injured, which affects him to this day, so I wanted to take my new activity seriously. Folly Road can be very busy during certain times of the day and although there are bike lanes, it is still risky business when riding north or south-bound.
Folly Road, south-bound.
Once I felt I had the confidence to ride on the main roads I decided to get up early before traffic picks up on Folly Road and peddle down to Folly Beach. I had been scouting other areas in Charleston on my bike and thought I’d see just how far of a ride it would be and gauge local traffic. Just a side note, the perspective you get of infrastructure, nature, and the environment is much different on bike than being in a car. It’s even a different perspective than running because even though with both activities you’re attached to the environment, you cover more ground while still having access to the same spaces on a bike; without fatigue. I crossed over the salt marsh and creek bridges and made my way down the main beach strip. On my way off the island I noticed a little park just at the foot of the first bridge and I found exercise equipment hidden in a shaded area. It’s really hard to see from the road but I found it!
I’m currently experimenting with exercising while fasting so I planned a day when I had eaten a solid dinner the day prior and then fasted for 18 hours to execute a lengthy training session. The bike ride to the beach is 7.5 miles and I initially planned to ride straight to Folly River Park and do some body weight exercises and then ride back. However, I felt good and the day was perfect so I decided to secure my bike and run up the road with my pack. I stay jogging at a decent pace and use pace intervals where I will pick a landmark or object and run faster to that point; stride frequency and length increases as does intensity. The run was approx. 2 miles one way so I turned around and headed back to the park where I performed multiple exercises—pull ups of course being my favorite! The bike ride was going to be tough on the way back. So I stopped at a grocery store and picked up a salad and inhaled it before heading back—I deserved it and needed it. The ride back was long but I felt accomplished along the route. The sun was shining, I trained my body and mind, and found a new experience to add to my repertoire of fitness routes. Let that spirit shine and stay motivated!
Sincerely,
imm
Basic Weight Loss Strategies
By Jeremy Watts, IMM
Jeremy’s recommendation:
Walk 5 days per week for 45 minutes per day
Fast—Eat 1 or 2 times per day for 3 days out of the week & use portion control
Shop for foods with less SODIUM, SUGAR, AND SATURATED FATS
Sleep—Get to bed at a decent time and make sure you are consistent
Food Intake and Strategy
Food intake is by far the most important and most effective concept of weight control and healthy metabolism, which I’ll break down into the following categories:
Nutrients and Fasting Strategies
Physical Activity
Shopping
NUTRIENTS include vitamins and minerals that are essential in our metabolism and assist our bodily functions. Our thyroid, liver, heart, brain, kidneys, joints, skin, and our senses require adequate nutrients to work for us. This Nutrient Link provides basic sources of vitamins, minerals, and more specifically healthy sources of protein. We want to avoid processed sugars, and reduce carbohydrates which inflame all of our cells, and transform into fat that gets stored in our organs and all of the unwanted places that become empty weight. I recommend switching to a plant-based diet (you can still eat meat) and buy an assortment of colors of veggies. You will get an assortment of vitamins and minerals that you wouldn’t get with a sugar and carb-based diet. It’s never a bad time to learn how to prep and cook a meal; your significant other will love it, I’m certain of that! I also recommend supplementing with a multivitamin. Vitamin C, Zinc, Iron, B-12, and Calcium.
The western diet we eat inflames us and these inflammatory foods will bloat the intestines and decrease the absorption of the right nutrients. Bloating actually has more of a negative effect on the mind than we realize and can be demoralizing when we constantly feel bloated. Fasting strategies may assist with this, which we will move into next.
FASTING STRATEGIES are a highly effective method for weight control. If we are fasting, we are also reducing the number of times we eat which reduces chronic inflammation. As mentioned, inflammation has detrimental affects on your nutrient intake, and it will also affect your mood—your mood directly affects your decision-making that includes whether you exercise and are being active or whether you stay in the house. I recommend picking out two or three days a week (or more) where you eat once or twice in a day. Fast for in between 16 and 24 hours and pay attention to your eating impulses that you experience. We are programmed to eat 3 times a day and we want to recognize this while allowing our body to rely on stored fat and energy to fuel us for the day. This method reduces the frequency of food inflammation and promotes natural metabolism to occur. Over time you may find that your focus on life increases as well if you practice it which touches on the spiritual side too!
PHYSICAL ACTIVITY
PHYSICAL ACTIVITY is a major component for weight loss. Let’s begin with walking, which has been proven to improve your mood. There is a bi-directional relationship between activity and mood—if you’re active you’re more likely to feel good and if you feel good you’re more than likely to be active, while follow through on executing that meal plan as discussed earlier. Being active also has a positive effect on our metabolism, blood pressure of the organs, focus, and blood flow to our tissues. If we are gaining weight then we have most likely accumulated fat cells in certain areas of the body, including important organs—such as the liver. The liver is critical in filtering the blood and reconverting spent blood sugar back into more energy. Walking for an extended period of time will also target fat storage for energy which helps reduce body fat, losing the empty weight that we carry. The key to walking and other forms of exercise being effective is CONSISTENCY. Create a schedule and time, and make a contract with yourself to be accountable. Once you gain momentum and create a habit, the activity usually becomes easier!
Shopping
Reading a food label is highly effective.
WHEN we go to the grocery store, it’s important to choose healthy foods from the produce isle—this a given for a plant-based diet with healthy meats for protein. However, it’s equally important to read the food labels on everything we purchase through the rest of the store.
Saturated fats
Some of the ingredients are detrimental to our cells and organs if consumed in excess, which most Americans are in excess! Sugars for example, are highly inflammatory and can negatively affect your mood, your arteries, the liver, and contributes to the onset of diabetes. Saturated fats lead to bad cholesterol which accumulate in the blood vessels over time and can lead to higher blood pressure, heart rate, and increases your likelihood for cardiovascular disease. Sodium is another ingredient found in high quantities in certain foods, like canned soups, frozen dinners, and various potato chips. Sodium also contributes to higher blood pressure and can be an inflammatory. Always watch for these ingredients when purchasing things like milk (high sugar), and canned goods (sodium). Bacon, cheese, and many brands of cake snacks are high in saturated fats. It becomes easier with practice but it is a must!
Start thinking about these things and eventually you may decide to take action and remember to practice some or all of these methods. Let’s go!
Sincerely,
imm
The Ravenel Route
Jeremy Watts, imm—April 19, 2022
Full energy sequence:
Distance: Approx. 4 miles
Jeremy’s Energy Expenditure: Approx. 600 to 800 Calories
Exercise Mode: High-Intensity jog with sprint intervals
Bridge Access Point, Mt. Pleasant
Upon entering Charleston, one of the most distinguishing features about the skyline is the Ravenel Bridge. Charleston is filled with rivers, salt marsh, and creeks and multiple bridges are in the area to connect the various parts of the city. This massively tall structure extends over the Cooper River and provides some stunning views as you drive across. Recently I drove over the bridge and noticed that people were walking and riding bikes along the south side of the bridge. When I returned from my trip I decided to go and run on the bridge. I did a little reconnaissance with maps, put on my best gear, and found a nice place to park to start the run. I chose to park on the Mount Pleasant side and run towards downtown right around sunset. There is an access point (see pic above) and you can follow the path to get onto the bridge.
If you’ve read my previous articles, I’ve done other bridge runs. The long incline going up big bridges is challenging and benefits many things including cardio endurance and core strength. You have to turn that music up and just go get it, as your blood sugar is used up quickly, and depending on how intense you make your run, you are targeting slow and fast-twitch muscles and fat cells for energy—so you will breath hard. This is the longest bridge I’ve ever run and the length of the incline was definitely challenging; both physically and mentally. Below are map images of the location and my path that I took.
Bicycle and Pedestrian Lanes
Normally I like to choose a route that also has a place where I can do pull-ups and other body weight exercises. I’ve never seen a bridge with pull-up bars so I knew that this would be a bout of exercise without high-intensity body weight work. I have to make up for it with a few sprint intervals where I increase stride frequency and stride length. When you are spending half of the run going uphill this is a really effective way to burn fat and trigger fast-twitch muscle. You are training your energy systems optimally while also enjoying the beautiful views! This is a long and straight run and there is no getting around it—only over! You have to get into the mindset (with a little help from that music playlist) and decide to challenge yourself. The sheer size of the bridge may imprint a little doubt and can create a few butterflies; just get there and do it. Focus on breathing, focus on your intensity, and experience this bridge run on your terms. This is a great route and a great memory to create while teaching yourself to train your energy systems and being more mentally resilient!
Sincerely,
imm
