Fish oil fights inflammation, so relieves arthritis.
For many of us pre-seniors, joint pain and inflammation—aka arthritis—keeps us from exercising as much as we need or would like to. Regardless of where the pain resides—knees, hips, shoulders or wherever—it can drag us down and prevent us from keeping our health and fitness commitments.
It’s been known that fish oil contains an ingredient—DHA—that the body converts into Resolvin D2, which reduces inflammation. And, it seems, a little fish oil goes a long way.
Read the report at http://www.sparkpeople.com/resource/health_news_detail.asp?health_day=632450 . And stock up on that fish oil (Be sure to get the enteric coated variety, which keeps “fish oil breath” at bay).
I don't think I'm ready to do them in public, on a beach, just yet...
The kind of exercise I like to do has nothing whatsoever to do with weight or body size. For me, working out is about strength, tone, stress relief—just feeling amazing, you know? So when I found out through my friend Anna over at Full On Style about the 100 Push Ups program I was like, Bingo! One part of my body that’s always been weaker than the rest is my shoulders and arms. You’d think they were made of mushy noodles! And I’d love to feel stronger.
This program is like training for a race or something. Basically, you do the initial test to find out how many you can do right now (12 modified on my knees) and then do a personalized “plan” in which you do several sets of differing amounts of push ups three days a week for six weeks. Ten minutes a day, tops. Monday morning I’m supposed to do five sets of push ups (10, 12, 7, 7 and 9), and then, no doubt, collapse in a heap of ache and sweat.
Have any of you ever done something like this before? Want to do it with me?!
You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.
Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.
Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.
Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.
The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.
You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.
Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.
These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.
These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.
You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.
Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.
Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.
Remember Chia Pets? You’d wet a terra-cotta form in the shape of Elmer Fudd, spread chia seeds on its surface and a few weeks later Elmer magically sprouted green hair. I always wanted one but my Mom never caved. My cousin Jimmy, on the other hand, had many Chia Pets. I remember the Elmer Fudd bust as well as a Sylvester/Tweety form. I think they had a dude in a sombrero in their vast Chia collection. Green I was, not with Chia hair but with envy.
Why am I going on about chia pets? Oh yeah, the chia seeds themselves are not only edible but highly nutritious. You might be laughing now but give me a second.
You might be asking yourself how and why I started ingesting the source of Elmer Fudd’s flowing locks. The answer, as unsexy as it is, revolves around omega fatty acids.
Let me give you a little background info. I don’t eat seafood, never have and probably never will. In my search for better skin and less brittle hair I purchased omegas in various forms including capsules, pills, oils and in every case became violently ill. I tried taking them with food, on an empty stomach, at night right before bed and the result was always the same. A pukfest that lasted several hours. I gave up and figured omega supplementation just wasn’t for me.
Fast forward a few years and I was at the Vitamin Shoppe purchasing some of my usual items and a jar of “Salba Seeds” (brand name) caught my attention. I picked it and read the label and was pretty impressed with what I read, particularly the “…gram for gram, Salba provides eight times more Omega 3s than salmon.” I purchased the seeds and haven’t looked back.
Chia seeds are being pushed hot and heavy by the nutrition industry, it has become one of the new “superfoods.” Truth is Chia seeds have been around forever. They are native to Mexico and were valued by the ancient Aztec people as both a food and a seed that could be used medicinally. I’m sure there is a Wikipedia page out there dedicated to the origins and historical uses of chia seeds. I don’t want to spoil the story so I’ll let you google and research it on your own.
Personally, I don’t care what the Aztecs did or thought of chia seeds. I only care about what chia seeds can do for me. As I mentioned earlier the omega 3 content is 8X that in salmon, but the benefits don’t stop there. Salba brand chia seeds contain 25% more fiber than flax seeds, 30% more antioxidants than blueberries, 15x more magnesium than broccoli, 6X more calcium than milk, 3X more iron than spinach, and on and on and on. There really is no reason you shouldn’t be eating these tiny seeds.
Another great tid-bit about chia seeds are their ability to absorb 9 – 12X their weight in water. The benefit is they keep you feeling full longer.
I’ve noticed my elimination is improved when I consistently eat chia seeds. I usually put 1 TBSP in my cooked oatmeal and stir it in. It does not alter or change the taste of my food at all. I have gotten creative and sprinkled them on my salad as well as used them in chicken recipes. If you go on the Salba Seed website you’ll find many recipes. I plan to print a few out and try them over the next couple weeks.
There are many brands of chia seeds on the market. They are offered whole or ground. I have only had the Salba brand of whole seeds because once I start on and am happy with a product I am slow to change brands.
Can a twin mom compete in a Health & Fitness 40 Day Challenge?
I am so excited. I am one of 8 finalists competing to become one of 4 contestants in Spirit 105.3’s Health & Fitness 40 Day Challenge. Spirit is a local radio station here in the Seattle area. The 40 Day Challenge is meant to encourage Fitness, Nutrition and Spiritual Growth in the New Year. I entered because I am ready to start taking better care of myself. And, I need your vote to boost me into one of the four contestant positions. Please head over to their Spirit 105.3’s website, view my profile, and cast your vote for me! All votes for the contestant selection must be placed by Friday, January 8th, 2010. Thank you so much for your support!
After some fertility treatments and then 2 twin pregnancies — I had gained about 50 pounds that has stayed with me these past nine years of caring for my twins. Now that they are all in school full day, I am ready to make it a priority to get healthy again.
I hope you vote for me — but even if you don’t, I hope you visit back here often for updates during the 40 days. Even if I don’t “make it” into the contest, I plan to follow along and do my best. I’ll be posting about this 40 day journey regularly. Hope you can join me.
All done with this training cycle. Now for a bit of active recovery this coming week.
But first, I need to give credit where credit is due. I’m married to a true Goddess. The one who asks me what I want to do during my holiday break, to which I answer “sleep and run”, and she gives me that “Are you serious?” look, to which she already knows the answer.
So that’s what I did over the past two weeks, which was my last Base period before racing at the end of January.
All told, 110.97 miles of running in the past two weeks; 50.43 miles last week, 60.54 miles this week. Snow, rain, well below freezing, well above freezing. The whole stinkin’ gamut. And it was all good.
I did get a few commutes to/from work on the bike, but swapped one ride home for a run, which served two purposes. And instead of 35 minutes to get home, it took 1:20. So it really didn’t impact the home life too much.
And the runs were a mix of short hill runs, medium tempo runs and long steady runs. In other words, a normal training plan. But it wasn’t all normal.
- A 10-mile tempo+ run last Monday, which started out slow thanks to the 50 miles of the previous week. The first three miles were OK, but nothing to get excited about. Then the gears switched and I was rolling through the forest at a comfortable clip, finding my groove. The (+) portion of the tempo was when I decided to go visit an old friend, the pain cave, whose threshold I hadn’t crossed in quite a while. I didn’t want to get too deep in, but decided to head over, open the door, look around the make sure that the drapes hadn’t been stolen. Nothing was disturbed, but there was definitely a layer of dust from lack of use. I’ll have to get back there soon. So even after the slow opening miles, I finished the 10 miles just a few minutes off my 10-mile PR. But I did feel it the next day.
- The 20-miler on New Year’s Eve was a mixed bag of weather. It was a steady 45F, rapidly changing from sun to pouring rain and back again. Since the rain was going to be intermittent, I left the shell at home, which made for a few borderline hypothermic moments. Luckily it cleared out just before sunset, which let it cool down quickly into the upper 30’s(F). So soaking wet, cold. I couldn’t get into a warm shower fast enough. But that worked out well, since it was New Year’s Eve.
- New Year’s Eve detraining – lots of resveratrol was consumed, which my doc (“drink early, drink often”) swears is good for my heart. And let me tell you, the German’s know how to greet a new year. I swear every family up and down the street bought hundreds of euro of fireworks. It looked like a war zone out there. It did my teenaged-boy heart good. And though I was perfectly fine the next day, I just didn’t get out the door to run.
- Today’s 15-miler through the ice/snow was great, especially considering the amount of miles these legs have endured in the past 14 days. Although after a poor night of sleep, I wasn’t too motivated. Goddess got me through that (something about “get out now”). The legs were heavy and tired, but found their rhythm after a few miles. Then a nice negative split. Nothing too drastic, but considering the abuse that I’ve put myself through, I can’t be anything but pleased with that. It was a great way to close out the cycle.
So now it’s a recovery week, which will include some thigh-busting skiing in the Alps. And if that doesn’t teach the quads who’s boss, I don’t know what will.
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Year in Review – 2009
Lots of thoughts during these long runs about posting a year in review. Some discussion with other folks on their year’s in review. For me, the review is only meaningful to the one posting it, unless the numbers posted are compared to the year’s goals and/or previous year’s totals. Otherwise they’re just numbers.
So for those of you who want numbers, you won’t find them here (unless you read above). I look through my numbers fairly often in both Training Peaks and SportTracks. Matter of fact, I keep a rolling 10- and 28-day chart in my SportTracks to make sure I’m not doing anything too crazy. With the move to Germany this year, there wasn’t any sense in setting annual goals, since there were way too many variables. All of my short-term goals were early in the year (March’s LBL 60K and April’s Country Music Marathon) and were resounding successes, even if I didn’t meet certain time goals. I learned quite a bit, including how much I enjoy a good trail run.
But thanks to the commute to/from work, my bike mileage jumped considerably over last year, which had a six-month chunk taken out thanks to a deployment to Iraq. No cycling during that time.
And what will 2010 bring? Who knows. A 50K at the end of January, then I’ll start searching for something to do later in the year. The Antwerp 70.3 looks fun (I love that distance triathlon), but finding a swimming pool with good hours is a trick. The local pool is open 10am-10pm, but is too far from work for a lunchtime swim. After work I’m usually too knackered to do anything. Plus, that’s Goddess’ time. So unless I think I can pull off a 70.3 without any lap time…
So here’s to a great year for each and every one of you. If you’re one that makes resolutions, I hope that the resolve you currently have lasts through the year.
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joint pain and inflammation—aka arthritis—keeps us from exercising as much as we need or would like to. Regardless of where the pain resides—knees, hips, shoulders or wherever—it can drag us down and prevent us from keeping our health and fitness commitments.
d oatmeal and stir it in. It does not alter or change the taste of my food at all. I have gotten creative and sprinkled them on my salad as well as used them in chicken recipes. If you go on the Salba Seed website you’ll find many recipes. I plan to print a few out and try them over the next couple weeks.
