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Are you running properly?

Mike Antoniades
Speed, conditioning & rehabilitation coach

Whether you run to keep fit, compete at the Olympics or participate at any level in a multidirectional ball sport you can always improve your running and sprinting technique.

Running well and running fast is a skill, not something you were born with. And just like any other skill it can be taught.

——————-Mey’s Comment————-

Usain Bolt gets the World Record in the 100m dash, in the 2009 Olympic Games.  Watch his running technique.

 

 

If that was too fast for you, you can watch him run in slow motion =)

 

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Are you running efficiently?

Some of the most obvious weaknesses I see in runners and joggers are:

1. Bouncing up and down too much
2. Over striding
3. Not using their hamstrings enough
4. Landing on feet too heavily
5. Breaking action on landing
6. Not using arms
7. Twist midriff side to side while running
8. The head and upper body are bent forward
9. Jogging slower than you could walk!

Most joggers and runners are biomechanically inefficient because their running technique is poor.

They don’t use the necessary body parts efficiently so when they are supposed to be enjoying themselves they are instead suffering pain.

——————-Mey’s Comment————-

Do you want to see an efficient runner?  This video has Ultra Marathon Runner Anton (Tony) Krupicka, watch and listen to a pro!

 

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THE SCIENCE

So how can you run faster, more efficiently and avoid injury?

The nervous, muscular, skeletal and cardiovascular systems of our body are all involved when we run.

They all combine to create the neuromuscular and neuromechanical systems.

We can improve the biomechanical movements for runners by teaching the body and the mind the correct motor patterns.

When you want to change a movement in your body it needs to be stored in your muscle memory so you can repeat without thinking, particularly when you are tired.

When you perform a motion the body sends messages to the brain in a certain sequence.

To create a permanent map in your brain and nervous system you need to repeat this motion many times until it is ingrained in your muscles and your brain.

• 1. The primary objective of motor learning is to train the Movement rather than the Muscle.
• 2. Once we have taught the movement then improving the athletic performance of a runner is imperative in the pursuit of excellence and in injury prevention.
• 3. The neuromuscular system then has to be stimulated to recruit and contract motor units simultaneously and to increase the strength of the contraction.

CORRECTING YOUR TECHNIQUE

Although this may be hard to pick-up off the written page I will explain what changes you may need to make to your current running style.

All accomplished and elite runners run on the balls of their feet.

The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a” breaking” motion.

The heel doesn’t touch the ground.

The foot on landing on the surface should be “light” not heavy, it then “grips and scrapes” the surface.

The knee is slightly bent on contact with the surface and the foot lands below the centre of gravity - just below the hips.

Think of your leg working in a circular motion from the hip joint.

This brings the heel of the foot behind the body. The hamstrings and gluteus maximus (backside muscles) play a very big part in this movement.

The thigh moves forward with the action of the quads and hip-flexors, the leg is extended and the foot drops again, landing on the ball of the foot as above.

We call this cycling the leg!

The hips and waist should be steady without a lot of side to side movement.

The back should be straight and relaxed, not bent at the waist.

The shoulders should be relaxed, The arms should be bent at approximately 90 degrees and the motion should be from the shoulder not the forearms.

As the arm moves back it should continue to stay in 90 degree flexion.

The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist, the thumb should rest on the forefinger.

The head should be up with your eyes looking ahead not down.

Try not to think about the movement too much. Instead try to feel the cycling motion, and visualise it in your mind while you’re running. You will know when you have got it right, you will be able you feel it.

——————-Mey’s Comment————-

This video shows how to correct your running technique, and discusses how to run without injuries.  It is possible to enjoy running and get stronger and feel better!

 

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Do you jog or run?

• Mike’s definition of jogging is simple: If you are “moving” slower than 6 miles per hour you are jogging, and quite frankly you would be better off walking!
• Walking at 4 mph or faster is biomechanically more efficient and far more beneficial to you than “jogging” slowly!
• When we walk fast we tend to use our legs and our arms together and this burns more calories, plus jogging or running put far more potentially damaging forces through our hip, knee and ankle joints.

Story from BBC SPORT:

http://news.bbc.co.uk/go/pr/fr/-/sport2/hi/health_and_fitness/4286146.stm

Published: 2005/09/29 11:58:41 GMT

© BBC 2011

——————-Mey’s Comment————-

Thank you BBC for this amazing article on running technique!  So I’m going to head out later today and practice the heel to butt circle motion and landing on the balls of my feet…lightly =)  I’m going to do some powerful affirmations to like “I run lightly and quickly!”

I recently just got feedback from a new friend Matt in Afghanistan that the POSE method is a really good technique.  It sounds the same as the one I’ve read about in The Chi of Running.  Here’s an interesting video on it:

I tell people in Hawaii about my Ironman training, and this one Saturday when I ran from Diamond Head to Kapolei (about 24 miles) and they drop their jaw in astonishment.  That was one of my most fun running days ever, because I got to be outside for 7 hours and see the landscape change and  notice the populations, the industries, the scenery…and really feel like I am seeing the place where I live.

Halfway through my Ironman I had knee pain and had to walk. My new goal is to run better and stronger, and I’m starting my training for the Feb 2012 Aloha Run (about 8 miles).

Tell me about your awesome running experiences.  Please comment and share!

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Use It or Lose It: Dancing Makes You Smarter
by Richard Powers

For centuries, dance manuals and other writings have lauded the health benefits of dancing, usually as physical exercise. More recently we’ve seen research on further health benefits of dancing, such as stress reduction and increased serotonin level, with its sense of well-being.

Then most recently we’ve heard of another benefit: Frequent dancing apparently makes us smarter. A major study added to the growing evidence that stimulating one’s mind can ward off Alzheimer’s disease and other dementia, much as physical exercise can keep the body fit. Dancing also increases cognitive acuity at all ages.

You may have heard about the New England Journal of Medicine report on the effects of recreational activities on mental acuity in aging. Here it is in a nutshell.

The 21-year study of senior citizens, 75 and older, was led by the Albert Einstein College of Medicine in New York City, funded by the National Institute on Aging, and published in the New England Journal of Medicine. Their method for objectively measuring mental acuity in aging was to monitor rates of dementia, including Alzheimer’s disease.

The study wanted to see if any physical or cognitive recreational activities influenced mental acuity. They discovered that some activities had a significant beneficial effect. Other activities had none.

They studied cognitive activities such as reading books, writing for pleasure, doing crossword puzzles, playing cards and playing musical instruments. And they studied physical activities like playing tennis or golf, swimming, bicycling, dancing, walking for exercise and doing housework.

One of the surprises of the study was that almost none of the physical activities appeared to offer any protection against dementia. There can be cardiovascular benefits of course, but the focus of this study was the mind. There was one important exception: the only physical activity to offer protection against dementia was frequent dancing.

Reading - 35% reduced risk of dementia

Bicycling and swimming - 0%

Doing crossword puzzles at least four days a week - 47%

Playing golf - 0%

Dancing frequently - 76%.
That was the greatest risk reduction of any activity studied, cognitive or physical.

Quoting Dr. Joseph Coyle, a Harvard Medical School psychiatrist who wrote an accompanying commentary:
“The cerebral cortex and hippocampus, which are critical to these activities, are remarkably plastic, and they rewire themselves based upon their use.”

And from from the study itself, Dr. Katzman proposed these persons are more resistant to the effects of dementia as a result of having greater cognitive reserve and increased complexity of neuronal synapses. Like education, participation in some leisure activities lowers the risk of dementia by improving cognitive reserve.

Our brain constantly rewires its neural pathways, as needed. If it doesn’t need to, then it won’t.

Aging and memory

When brain cells die and synapses weaken with aging, our nouns go first, like names of people, because there’s only one neural pathway connecting to that stored information. If the single neural connection to that name fades, we lose access to it. So as we age, we learn to parallel process, to come up with synonyms to go around these roadblocks. (Or maybe we don’t learn to do this, and just become a dimmer bulb.)

The key here is Dr. Katzman’s emphasis on the complexity of our neuronal synapses. More is better. Do whatever you can to create new neural paths. The opposite of this is taking the same old well-worn path over and over again, with habitual patterns of thinking and living our lives.

When I was studying the creative process as a grad student at Stanford, I came across the perfect analogy to this:

The more stepping stones there are across the creek,
the easier it is to cross in your own style.

The focus of that aphorism was creative thinking, to find as many alternative paths as possible to a creative solution. But as we age, parallel processing becomes more critical. Now it’s no longer a matter of style, it’s a matter of survival — getting across the creek at all. Randomly dying brain cells are like stepping stones being removed one by one. Those who had only one well-worn path of stones are completely blocked when some are removed. But those who spent their lives trying different mental routes each time, creating a myriad of possible paths, still have several paths left.

The Albert Einstein College of Medicine study shows that we need to keep as many of those paths active as we can, while also generating new paths, to maintain the complexity of our neuronal synapses.

Why dancing?

We immediately ask two questions:
# Why is dancing better than other activities for improving mental capabilities?
# Does this mean all kinds of dancing, or is one kind of dancing better than another?

That’s where this particular study falls short. It doesn’t answer these questions as a stand-alone study. Fortunately, it isn’t a stand-alone study. It’s one of many studies, over decades, which have shown that we increase our mental capacity by exercising our cognitive processes. Intelligence: Use it or lose it. And it’s the other studies which fill in the gaps in this one. Looking at all of these studies together lets us understand the bigger picture.

Some of this is discussed here (the page you may have just came from) which looks at intelligence in dancing. The essence of intelligence is making decisions. And the concluding advice, when it comes to improving your mental acuity, is to involve yourself in activities which require split-second rapid-fire decision making, as opposed to rote memory (retracing the same well-worn paths), or just working on your physical style.

One way to do that is to learn something new. Not just dancing, but anything new. Don’t worry about the probability that you’ll never use it in the future. Take a class to challenge your mind. It will stimulate the connectivity of your brain by generating the need for new pathways. Difficult and even frustrating classes are better for you, as they will create a greater need for new neural pathways.

Then take a dance class, which can be even better. Dancing integrates several brain functions at once, increasing your connectivity. Dancing simultaneously involves kinesthetic, rational, musical and emotional processes.

What kind of dancing?

Let’s go back to the study:
Bicycling, swimming or playing golf - 0% reduced risk of dementia

But doesn’t golf require rapid-fire decision-making? No, not if you’re a long-time player. You made most of the decisions when you first started playing, years ago. Now the game is mostly refining your technique. It can be good physical exercise, but the study showed it led to no improvement in mental acuity.

Therefore do the kinds of dance where you must make as many split-second decisions as possible. That’s key to maintaining true intelligence.

Does any kind of dancing lead to increased mental acuity? No, not all forms of dancing will produce this benefit. Not dancing which, like golf or swimming, mostly works on style or retracing the same memorized paths. The key is the decision-making. Remember (from this page), Jean Piaget suggested that intelligence is what we use when we don’t already know what to do.

We wish that 25 years ago the Albert Einstein College of Medicine thought of doing side-by-side comparisons of different kinds of dancing, to find out which was better. But we can figure it out by looking at who they studied: senior citizens 75 and older, beginning in 1980. Those who danced in that particular population were former Roaring Twenties dancers (back in 1980) and then former Swing Era dancers (today), so the kind of dancing most of them continued to do in retirement was what they began when they were young: freestyle social dancing — basic foxtrot, swing, waltz and maybe some Latin.

I’ve been watching senior citizens dance all of my life, from my parents (who met at a Tommy Dorsey dance), to retirement communities, to the Roseland Ballroom in New York. I almost never see memorized sequences or patterns on the dance floor. I mostly see easygoing, fairly simple social dancing — freestyle lead and follow. But freestyle social dancing isn’t that simple! It requires a lot of split-second decision-making, in both the lead and follow roles.

I need to digress here:
I want to point out that I’m not demonizing memorized sequence dancing or style-focused pattern-based ballroom dancing. I sometimes enjoy sequence dances myself, and there are stress-reduction benefits of any kind of dancing, cardiovascular benefits of physical exercise, and even further benefits of feeling connected to a community of dancers. So all dancing is good.

But when it comes to preserving mental acuity, then some forms are significantly better than others. When we talk of intelligence (use it or lose it) then the more decision-making we can bring into our dancing, the better.

Who benefits more, women or men?

In social dancing, the follow role automatically gains a benefit, by making hundreds of split-second decisions as to what to do next. As I mentioned on this page, women don’t “follow”, they interpret the signals their partners are giving them, and this requires intelligence and decision-making, which is active, not passive. This benefit is greatly enhanced by dancing with different partners, not always with the same fellow. With different dance partners, you have to adjust much more and be aware of more variables. This is great for staying smarter longer.

But men, you can also match her degree of decision-making if you choose to do so. (1) Really notice your partner and what works best for her. Notice what is comfortable for her, where she is already going, which moves are successful with her and what aren’t, and constantly adapt your dancing to these observations. That’s rapid-fire split-second decision making. (2) Don’t lead the same old patterns the same way each time. Challenge yourself to try new things. Make more decisions more often. Intelligence: use it or lose it.

And men, the huge side-benefit is that your partners will have much more fun dancing with you when you are attentive to their dancing and constantly adjusting for their comfort and continuity of motion.

Dance often

Finally, remember that this study made another suggestion: do it often. Seniors who did crossword puzzles four days a week had a measurably lower risk of dementia than those who did the puzzles once a week. If you can’t take classes or go out dancing four times a week, then dance as much as you can. More is better.

And do it now, the sooner the better. It’s essential to start building your cognitive reserve now. Some day you’ll need as many of those stepping stones across the creek as possible. Don’t wait — start building them now.

 

—————-Mey’s Comments——————-

I first learned that dancing increased brain cells at a Peak Potentials Extreme Health conference.  I felt in my heart it was true, but I wanted to find the study. This article discussed the study, as well as gives a great analysis on how and why dancing will make you smarter =)

So, I think the recent trend in Zumba must be making us smarter, but only if we keep changing up our dances and learning new moves =)  I think kung fu made me smarter back when I did from all of the different new routines I had to learn…and if you fight, well, that’s a lot of split decision making!

I used to teach swing dancing when I lived in Taiwan, and really love it. But recently, I’ve been doing my own thing to pop music.  I’ve included my favorite current dance video, which I dance to a lot. I think Chris Brown is a dancing genius and watching him and dancing along is making me smarter!

Any dancers out there?  Any want want to add their thoughts?  Please comment and share!

Muscle Recovery Nutrition

Jun 14, 2011 | By Christie Morton
A certified personal trainer, Christie Morton has been writing health and fitness articles since 2004. Her work has appeared in “Cincinnati City Beat” newspaper, “Employee Services Management Magazine” and numerous online publications on topics including diet, nutrition, fitness and spirituality. Morton holds a Bachelor of Arts in communication arts from the College of Mount St. Joseph.

Our bodies gain muscle, strength and endurance by rebuilding tiny tears that form in the muscles during exercise. Experts at the University of Texas, or UT, say that muscles begin to rebuild immediately following workouts, but without the right nutrition they will not be able to build enough muscle to overcome those tears. There are three things muscles need to rebuild and recover — energy in the form of calories, insulin to tell the muscles to replace the energy used during exercise and essential amino acids to help muscle protein rebuild.

Total Calories

According to Today’s Dietitian, TD, total calories are the top factor in muscle

recovery because the body needs energy to build muscle. If your diet does not provide enough energy through calories, the body will use up all the energy it has stored, and then it will start breaking down the muscles in order to fuel itself. In order to protect the muscles and provide enough energy for recovery and growth, TD recommends eating 40 to 50 calories for every kilogram of body weight. You should adjust that up or down depending on weight goals.

Protein and Carbohydrate Ratio

The calories needed for muscle repair need to be quality calories comprised of protein and carbohydrates. Eating these macronutrients together provides the muscles with energy and protein. Both are needed for growth and recovery, but TD says that this ratio also helps prevent signs of muscle damage. TD recommends eating a ratio of at least a 3 or 4 g of carbs to 1 g of protein for the best results.

Suggested Meal

A UT study led by Lynne Kammer and published in the “Journal of the International Society of Sports Nutrition” in 2009 found that eating 77 g of 100 percent whole grain cereal with nonfat milk provided the essential amino acids that are necessary for the two main components of muscle recovery — energy storage and production of new muscle protein. This meal provides a ratio of 4 g of carbs to 1 g of protein, meeting TD’s recommendations. It also causes the body to release insulin, the hormone that tells the muscles to store glucose.

Vitamins

When muscles are broken down during exercise, free radicals are released. Antioxidants, such as vitamins C and E, are known to help neutralize those free radicals. TD says that increasing vitamin C intake can actually decrease the production of the free radicals associated with exercise, while vitamin E helps to minimize muscle cell damage. TD suggests taking the two vitamins together to optimize recovery.

Timing

It is imperative to replace the energy used during exercise as soon as possible after your workout is complete. Baylor University experts say that the first 60 minutes following your workout is the “window of opportunity to dramatically impact your recovery.” TD adds that there is a significant increase in the amount of glucose muscle cells absorb in the first 30 minutes following a workout. To capitalize on this window, Baylor recommends having a shake as soon as the workout is complete and eating a full meal within the next 60 to 90 minutes. Shoot for at least 200 calories in the meal and the shake and ensure each provide approximately 50 to 60 g of carbohydrate and 15 to 20 g of protein.

References

• Today’s Dietitian: Speeding Recovery: Nutrition and Supplementation for Exercise
• “Journal of International Society of Sports Nutrition”; Cereal and Nonfat Milk Support Muscle Recovery Following Exercise; Lynne Kammer, et al.; 2009
• Baylor University Department of Athletic Performance: Rules of Recovery: Feed Yourself Within One Hour of Exercise
• “A Guide to Personal Fitness Training”; Mary Yoke, M.A.; 2003

—————-Mey’s Comments——————
Post workout recovery nutrition was very important when I was training for my Ironman.  I actually made my own recovery drink…got the recipe from the Thrive Diet, by Brendan Brazier.  Considering that it is completely natural and made by you for yourself, it is a much healthier alternative than packaged alternatives.

It’s really important to have the right nutrition, and this article is excellent at explaining the metabolic processes the body goes through to rebuild.  Brendan Brazier’s discussion of recovery is very detailed, and I highly recommend it as well.

Please comment and share!

By reducing chronic inflammation — also known as low-grade or systemic inflammation — you may be able to boost your defense against several major diseases. In addition to fine-tuning your diet and overall self-care, you can reduce chronic inflammation with the help of certain natural substances and alternative therapies.

Why You Need to Reduce Inflammation

Unlike acute inflammation (in which the immune system responds to infection or injury by activating inflammatory chemicals that combat foreign substances), chronic inflammation isn’t beneficial for the body. Often resulting from lifestyle factors like stress and poor diet, chronic inflammation occurs when the immune system continually releases those inflammatory chemicals — even when there are no foreign invaders to fight off.

By working to reduce chronic inflammation, you may be able to protect against a number of conditions shown to be inflammation-related, including:

• heart disease
• cancer
• stroke
• diabetes
• Alzheimer’s disease
• asthma
• irritable bowel syndrome

How to Reduce Inflammation Naturally

Here’s a look at several science-backed approaches to reducing inflammation naturally:

1) Omega-3 Fatty Acids

Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish oil and flaxseed oil) and low in omega-6 fatty acids (found in foods like red meat and dairy products) may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and asthma, according to a research review published in 2002.

Shown to thwart the production of pro-inflammatory substances, omega-3 fatty acids are also available in supplement form.

2) Herbs

Preliminary research suggests that some herbs may help reduce inflammation. In an animal study published in 2007, for instance, scientists discovered that curcumin (a compound found in the curry spice turmeric) can overpower pro-inflammatory proteins called cytokines. And in test-tube research published in 2005, investigators found ginger may reduce inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin).

In fresh or dried form, both turmeric and ginger can be used in cooking. If you’re considering the use of any type of herbal supplement in your efforts to reduce inflammation, make sure you consult your physician before starting your supplement regimen.

3) Yoga

People who regularly practice yoga may have reduced levels of interleukin-6 (a marker of inflammation), according to a 2010 study of 50 women. Analyzing blood samples from the participants, researchers observed that those who practiced yoga had 41 percent lower levels of interleukin-6 than those who didn’t practice yoga.

More Ways to Reduce Inflammation

Making healthy changes to your diet and lifestyle should be your first step in reducing inflammation. The following approaches may have an inflammation-fighting effect:

• managing your stress (possibly with the help of mind-body practices like meditation and tai chi)
• avoiding smoking
• limiting your alcohol intake
• exercising regularly
• getting sufficient sleep

Following a diet that focuses on anti-inflammatory foods is also considered essential to reducing inflammation.

 

———-Mey’s Comments———–

I love this article because it touches on so many important health issues!

Inflammation – - – First it talks about inflammation – which is very important in keeping healthy. Inflammation is the fire which our body uses to kill disease and bad things. But when we are out of whack, and can’t control the fire, we burn ourselves. The results are all of these major diseases like arthritis, cancer, heart disease…

 

You are What You Eat and Drink …and Smoke - – - How do we control the thermostat, the fire? With the right foods. I’ve been eating a lot of ginger, tumeric, cumin, coriandar, cinnamon, cloves, fennel seeds and the like.

I saw an Indian doctor at Extreme health last year (Dr. Panjak Naram), who recommended the spices above and prescribed me tons of herbs, all of which shared on key ingredient, ginger!

I read in The Thrive Diet, by pro triathlete Brendan Brazier that ginger is good for reducing inflammation, which happens during heavy training in our muscles.

Omega 3 Fats – I personally sprinkle ground flax seeds on my foods. Another

favorite is hemp seeds, yes they are legal! They have both Omega 3 & 6. Since I’m vegetarian and eat only whole foods, I need the 6 too!!! I also cook with coconut oil…so good =)

Cigarettes and Alcohol – both put poison in your body. I’d rather only put wonderful healthy things in me.  I stopped drinking alcohol when I got on Dr. Naram’s diet!

 

Good Exercises – - – Yoga! I just took a class today, love it. My kung fu team said that you can go with one day without practicing kung fu, but you have to stretch everyday!!!

I love working out because it relaxes me, and makes me feel pumped all at the same time! What more could you want in life =)

 

Good Relaxing and Happy Living – - – I love the tip on getting enough sleep! That’s so important, especially if you are amping up your training!  We all need to take a break, and if we aren’t having fun in life, what is the point anyway!!! =)

 

Sources – - – I love this article because you can references the sources they used (from my geeky days as a PhD student). You need to know where the information is coming from! Verify verify verify.  I’ve put her sources at the end of the post.

 

Please comment and share!

 

_Sources:

_{Akiyama H, Barger S, Barnum S, Bradt B, Bauer J, Cole GM, Cooper NR, Eikelenboom P, Emmerling M, Fiebich BL, Finch CE, Frautschy S, Griffin WS, Hampel H, Hull M, Landreth G, Lue L, Mrak R, Mackenzie IR, McGeer PL, O’Banion MK, Pachter J, Pasinetti G, Plata-Salaman C, Rogers J, Rydel R, Shen Y, Streit W, Strohmeyer R, Tooyoma I, Van Muiswinkel FL, Veerhuis R, Walker D, Webster S, Wegrzyniak B, Wenk G, Wyss-Coray T. “Inflammation and Alzheimer’s disease.” Neurobiol Aging. 2000 21(3):383-421.}

_{American Heart Association. “Inflammation, Heart Disease and Stroke: The Role of C-Reactive Protein”.}

_{Barbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R. “A role for inflammation in irritable bowel syndrome?” Gut. 2002 51 Suppl 1:i41-4.}

_{Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study. “Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.” Diabetes. 2003 52(7):1799-805.}

_{Grzanna R, Lindmark L, Frondoza CG. “Ginger–an herbal medicinal product with broad anti-inflammatory actions.” Journal of Medicinal Food 2005 8(2):125-32.}

_{Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. “Stress, inflammation, and yoga practice.” Psychosom Med. 2010 72(2):113-21.}

_{Mayo Clinic Health Letter, “Buzzed on Inflammation”.}

_{Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. “Curcumin protects against acute liver damage in the rat by inhibiting NF-kappaB, proinflammatory cytokines production and oxidative stress.” Biochimica et Biophysica Acta 2007 1770(6):989-96.}

_{Simopoulos AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomed Pharmacother. 2002 56(8):365-79.}

_{Van Hove CL, Maes T, Joos GF, Tournoy KG. “Chronic inflammation in asthma: a contest of persistence vs resolution.” Allergy. 2008 63(9):1095-109.}

For all those who have been waiting, I finally finished my E-Book on nutrition. This introductory edition is $25 and all proceeds are going towards funding my first Ironman in Kentucky.

You will benefit a lot from this book, so I have no qualms at all telling you to buy it and support me! However, in the unlikely event that you aren’t satisfied with it, please let me know within 30 days and I will gladly refund all of your money, no questions asked!!!!

So click the link below and find out why men and women have to eat differently to be healthy, happy and even strong enough to do an Ironman!

Do it now! Click Here

12 Reasons You Should Lift Weights

By Adam Campbell
Women’s Health

Just because you’re not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective

way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.

Here are 12 reasons you shouldn’t live another day without hitting the weights:

1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Adapted from The Women’s Health Big Book of Exercises, by Adam Campbell (Rodale). Available wherever books are sold and at WHBigBookOfExercises.com.

—–Mey’s Comments—–

I love this article and how it highlights so many of the benefits of lifting weights. However, remember that it is focusing on only lifting weights! You can also get happier, smarter, fit your clothes better and all that by running, swimming, biking, zumba, stairs and doing other types of aerobic exercise =)

I am currently training for an Ironman but also do circuit training with weights twice a week, as well as zumba and yoga. It’s good to have a variety no matter what you do!

So are you lifting weights? How about other types of exercise with your body weight like jump squats and lunges (gosh those are challenging!)?

Let me know how your resistance training is coming along =) Please comment and share!

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Mey’s Comments

This video is wonderful for explaining how to fit a road bike. I really like how he stresses to feel comfortable! I’m going to fit myself tomorrow.

Thank you to all of the sponsors, guests and those who donated money or services…this party was a great success only because of each and everyone of you!

More pics from the party are on my personal blog, http://www.MeysAwesomeWorld.blogspot.com

Send Mey to Kentucky Ironman Fundraising Party Today!

5pm-7pm

1132 Cafe, 999 Bishop St, Honolulu

$25 Pre-sale Tickets/$30 at the Door

Includes dinner buffet, live music, silent auction, free palm readings and recipes to make homemade sports drinks and gels.

See you soon!

Thank you sponsors!!!  Vivian Chau, The City and County of Honolulu, Daniel Cook, Down To Earth, Hokua Spa, The Honolulu Club,  Jen’s Car Wash, Jujube Clinic and Salon, Yoshiko Kim, Laka Spa, Rob the Electrician, Theresa Tseng, 24-Hour Fitness