|Sent on:||Sunday, August 4, 2013 12:01 PM|
Dear Fellow NCA Member,
I would like to thank you for opening and accepting the latest edition of my monthly newsletter. I hope you find the following articles informative and maybe a little inspirational. If you find this newsletter to be beneficial, feel free to pass it along to any friends or family that may benefit as well.
Power Food of The Month - Almonds (or Nuts in General)
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.
Check out all 23 Power Foods Or get the PDF.
"Don't listen to the nay-sayers"!
HIIT vs. High Volume Training
The standard way to improve cardiovascular fitness is to increase the volume of exercise—for example, with longer runs or bike rides, or more time on an aerobic machine. HIIT is intriguing because it can yield a broad range of physiological gains, often in less time than high-volume continuous exercise. This is done through a series of intense sets of exercise at a maximum heart rate followed by a rest period to bring the heart rate back down. Read More...
Or get the PDF.
"You know how they say we only use 10 percent of our brains? I think we only use 10 percent of our hearts." - John Beckwith
Source: Wedding Crashers
Run Toward Your Fear - From 100 Ways to Motivate Yourself
The world's best-kept secret is that on the other side of your fear there is something safe and beneficial waiting for you. If you pass through even a thin curtain of fear you will increase the confidence you have in your ability to create your life.
"Fear and pain," says psychologist Nathaniel Branden, "should be treated as signals not to close our eyes but to open them wider." By closing our eyes we end up in the darkest of comfort zones-buried alive. Read More...
Adventure Fit Monthly Recap
July was a great month! The HIIT Group Workout on Wednesday morning has grown and is getting great results. The ocean swim that we just started has been fun, and a little challenging if your just getting back into it, like myself. And for those of you looking for a more extreme level of training, you might be interested in joining me for some SUCK / Spartan Death Race training. I am currently working on Module 1. And finally, we did some great trail runs up in the Sierras along with camping and swimming and just an all-around great time.
Check out what August has in store.
You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high-without adding a second to your treadmill workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.
It's easy to understand why: Running on an incline is harder, even though your pace is slower than on a flat surface. But that extra effort is the driving force of a more efficient workout. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground. Read More...
Why not join us on a trail run.
Calculators and Other Stuff
I hope you have found some of the info in this newsletter useful. If there was something you found particularly interesting or if you felt it is missing something important, I would greatly appreciate your feedback. Thank you again for your time and attention.
[masked] [address removed] Adventure Fit
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Personal Training Adventure Fit is about more than just getting into better shape. It's about finding your physical barriers and pushing through them. It's about exploring the outdoors with your heart pumping and your adrenaline racing like it did when you were a kid. It's about jumping off stuff, swimming in stuff, climbing onto, over, and off big things. And when you've conquered those personal barriers only to encounter a new set, it's about developing the strength and fitness to push through those as well. When you're ready, contact me and let's get started!
Sports Massage And if you're feeling a little beat up, or a lot, I can help there too. I am also a licensed massage practitioner specializing in therapeutic deep tissue work. I have a special low daytime rate of only $30 for 1 hour and $40 for 90 minutes (9 am - 3 pm, M - F). I would be more than happy to provide references if needed.