What a great start to the week!! A little muscle shaping and heart thumping to kick out any weekend cobwebs – it feels so good to get the blood flowing and the good hormones cranking, and be done by 6:30am!
So I must confess that I did received a few emails referencing last Wednesday’s email).
They went something like this…
"I JUST got off my treadmill and you're telling me it's useless!"
"Is an elliptical better?"
"Should I not use the treadmill anymore?"
"Is it really THAT bad?"
I didn't mean to cause such a stir, simply just trying to share some different insights into what it truly means to workout...and workout for real!
Now, if you want to use the treadmill on occasion, that’s totally fine -- but if it's your sole source of physical activity, you'll struggle to get the results you want.
Just mix it up!
I'm all for walking on it while watching TV – that’s much better than just sitting.
Or if it's a rainy day, hot day, or a super cold day, and you wanted to get some movement in, kick up those intervals on the treadmill.
Deal?
Alright, another question that keeps resurfacing and came up again on Friday, was about supplements.
In a nutshell -- should you take them?
The answer isn't as easy as yes or no...it's somewhat individual, with a few "general" recommendations that everyone would benefit from. Here they are:
- Omega-3 fat
- Vitamin D
- Multivitamin
- Meal replacement shake
Omega-3 fats, like those found in fish and fish oil, are truly incredible. Almost all the dietitians I talk with suggest that everyone would benefit from adding them to their daily routine. Of course eat fish too, like salmon and others, but I would still suggest taking an omega-3 supplement. My favorite brand is Nordic Naturals -- clean, quality, pure, high concentration.
Vitamin D is one of those vitamins that a bunch of really, super smart nerdy scientists are talking about right now -- and they're talking about the abundance of research supporting higher intakes of this vitamin. They'll soon be updating the dietary recommendations and vitamin D is one that will surely be increased. How much should you take? Around 1000-2000 IU's/day ... particularly if you don't get out in the sun, since our bodies can make D from the sunlight. To make it easy -- the product I like is Nordic Naturals Ultimate Omega + D (omega-3 plus vitamin D). (Nordic Naturals products are available in most grocery stores and whole foods type stores.)
A multivitamin used to be the one thing I suggested all adults should take ... I'm changing my tune to say that omega-3's and D are even more important, but most would benefit from a basic multivitamin too. Nothing fancy. It doesn't have to be GNC Mega Woman horse pills. The basic product my family and many clients take is Nature's Made Multivitamin. It's inexpensive, yet is a brand that can be trusted for quality, and you can buy it anywhere.
Other supplements to consider would be calcium and iron ... these two are particularly common for women who have low dietary intakes; however, not all women need to take these.
I also like a meal replacement shake to fill in my nutritional gap if I cannot get to healthy food easily…and it’s a great way to get some nutrients in 30 minutes before a workout.
And over the past month I’ve been taking FRS or Quercetin, the Lance Armstrong All Natural Energy Drink, to help keep my energy strong as I ramp up my training for a Half Marathon, while working a lot of hours and being a daddy. I’m not a big supplement guy, especially when it comes to the over-hyped energy drinks that causes you to crash (or have other undesired side effects), but this one truly impresses me. More info Quecertin here.
Of course, first and foremost though, eat REAL FOODS. No supplement will ever, can ever make up for a poor diet. That's like having your hand chopped off and thinking that putting a band-aid will stop the bleeding. Eat clean.
Consider supplements as an "extra" to a healthy diet. Keep exercising. And you'll continue on your path toward success.
Your friend in fitness,
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-101
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