Newsletter

A Training Plan that Motivates
Spring has sprung, inspiring thoughts of greatness. Now is the perfect time to release your untapped potential with a new workout plan. Whether you’re improving the tempo of your runs or supercharging your fitness program, I can help accelerate your progress ensuring you get the most from your efforts. Contact me and together we’ll determine your personal goals and work towards them with a training plan.

We all have our own reasons to take up training. Some of us train to improve fitness or health; others enjoy the social aspect of the sport, while others exercise to manage weight. Whatever the reason, making exercise as enjoyable and interesting as possible is always a good idea; to make sure you stay enthusiastic about your exercise for a long time.

All you need to do is to determine your personal goals and to reach for them through regular exercise. A well-defined goal is sport-specific and challenging, yet within reach (e.g. joining a running or cycling event).

Making a training plan is wise. With a clear schedule, you know how much time is needed for training, and can schedule remaining time accordingly. Schedule per week, month or period, but allow for periodical goal adjustments to keep you interested in the way your fitness is improving. You would also be wise to set up short-term goals, to make sure you're on track and allow for corrections.

When you plan per week, remember to alternate heavier days with lighter ones, and not to schedule all your sessions for the weekend. Spread them out evenly throughout the week for better results. Freshen your routine to make sure it is challenging. Include all types of movements such a flexibility, cardio and strength training. Remember to vary the intensities of your training to improve your fitness and keep your body guessing.

Site Warns Of Toxins in Beauty Products
Are you aware that many of the products we use in our household on a daily basis are hazardous? I believe in using naturally based products am committed to educating others about them. If you are interesting in enjoying the benefits of health-promoting products contact me and I can refer you to a company that manufactures some of the world’s best that are safer and more effective.

KOMO TV’s website currently has an article entitled Site Warns of Toxins in Beauty Products

Here is an excerpt from article:  When you wash your hair or put on makeup, are you getting a dangerous dose of toxic chemicals in the process? Safety advocates are sounding the alarm about the potential health risks in thousands of cosmetic ingredients. Safety testing for cosmetics is left to manufacturers. The FDA is only involved when a cosmetic product also contains a drug. So the Environmental Working Group launched a cosmetic safety database called Skin Deep.  The database is a compilation of more than 10,000 ingredients and more than 30,000 products, matched against 50 toxicity and regulatory databases from around the world. Type in the product or ingredient and you'll get ingredient descriptions, potential concerns, and a color coded hazard score: green for low hazard, yellow for moderate hazard and red if the hazard is considered high.


Exercise Boosts Brain Power
"Brain Rules" is a new book written by University of Washington and Seattle Pacific University professor, developmental molecular biologist and research consultant Dr. John Medina. His book discusses 12 "rules" for how the brain works.  Videos on the site also help explain Dr. Medina's ideas. Click on "Film" or click on "Rules". Rule # 1 about how exercise boosts brain power.

We all know exercise is good for the body. But it's incredibly good for the brain, too. Exercise zaps harmful stress chemicals. It boosts problem-solving, planning and attention. Active people have half the risk of Alzheimer's of sedentary people. It's even less for general dementia. And all it takes is 30 minutes of exercise twice a week. Go to this page to see a chart http://www.brainrules.net/exercise 

 

Dr. Medina's 12 Brain Rules Rule #1: Exercise boosts brain power. Rule #2: The human brain evolved, too. Rule #3: Every brain is wired differently. Rule #4: We don't pay attention to boring things. Rule #5: Repeat to remember. Rule #6: Remember to repeat. Rule #7: Sleep well, think well. Rule #8: Stressed brains don't learn the same way. Rule #9: Stimulate more of the senses. Rule #10: Vision trumps all other senses. Rule #11: Male and female brains are different. Rule #12: We are powerful and natural explorers.

Investigation Finds that Restaurant Chains mislead health-conscious consumers
Dishes targeted to health-conscious consumers at popular chains such as Chili's, Taco Bell and Applebee's contained as much as twice the calories and eight times the grams of fat than the restaurants claimed in their published nutrition information. While some items contained only as many calories and fat as the restaurants claimed, many dishes were found to have several times as many calories and fat as the companies stated. For complete story please visit http://seattlepi.nwsource.com/local/364097_calories22.html

Can Walnuts Help to Prevent Prostate Cancer & Heart Disease?
Walnuts are not only one of the best sources of plant protein, but are also an excellent source of Omega-3 Fatty Acids and Vitamin E, a fat-soluble antioxidant. Considerable research has shown the value of Omega-3 fatty acids and antioxidants in the prevention of many diseases. Now, researchers have found that walnuts may reduce the risk of prostate cancer and improve vascular health.

Researchers supplemented the diets of 21 older men with walnuts for 8-weeks. Levels of Vitamin E and prostate specific androgens (PSAs) were measured before and after. Subjects consumed their typical diet with or without a 75g/day walnut supplement. Five participants completed a timed study to determine acute changes in triglyceride levels in the blood. Measurements were taken at baseline and 1, 2, 4 and 8 hours after eating 75g of walnuts.

The results showed a significant decrease in triglycerides, which may reduce the risk of heart disease and a trend towards a decrease in PSA levels, which may reduce the risk of prostate cancer.

This research also supports previous findings that walnuts may help reduce inflammation, decrease risk of certain types of cancer and reduce risk or delay the onset of Alzheimer’s disease.

Exercise ETC Inc. Spaccarotella, K.J. et al (2008) The effect of walnut intake on factors related to prostate and vascular health in older men. Nutrition Journal.