Ray Fernandez Ray Fernandez

Why and How much Fish Oil?

By now we have all heard how powerful of a supplement fish oil (omega-3 fatty acids) can be, but really only a few know why or how much to take. First let's take a look at the benefits of fish oil.

 

Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids play an important role in:

 

  • Managing and preventing heart disease

  • Reducing triglyceride count

  • Lowering blood pressure

  • Reducing chances of heart attack

  • Slowing plaque development in arteries

  • In right doses can counter effects if inflammation

  • Possibly even help manage depression

 

Most of the above benefits are negatively impacted by an increase in omega-6 fatty acids in the diet. A majority of people have a ratio of 15:1 omega-6 to omega-3 fatty acids, but an optimal ratio would be 1:1 of both.

 

A recommended dose if you are new to using fish oil would be 250mg of EPA + DHA, and eventually you could increase to an optimal dose of 1g of EPA and 500mg of DHA. At these doses, with a diet low in omega-6 fatty acids, you will be able to achieve an 1:1 ratio of omega-6 to omega-3 fatty acids.

 

Some foods high in Omega-3 fatty acids:

 

  • Walnuts

  • Chia Seeds

  • Salmon

  • Albacore Tuna

  • White Fish

  • Hemp Seeds

  • Egg Yolks

  • Brussel Sprouts

  • Kale

  • Spinach

  • Watercress

 

There are many fish oil products on the market currently. Do your homework, find a quality product, and find the dose that is right for you.




 

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Ray Fernandez Ray Fernandez

Easy Pre and Post Workout Mobility

Mobility drills should be a part of your daily fitness routine, but at a minimum here are three great mobility drills you can do before or after your workout.  For more coaching pointers and mobility drills don't hesitate to ask your coach.  

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Ray Fernandez Ray Fernandez

Best Workouts For Home Or On The Road

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Let's face it, we can't always get to the gym to workout! Sometimes life gets in the way. You have to be at work early, you have to work late, you're traveling, family obligations, etc. Don't let these small interferences get in the way of you completing a great workout. So, without further ado here are our top 5 workouts for home or while you're on the road. 

 

5 Burpees

10 Sit-ups

15 Air squats

-15 rounds for time-

 

AMRAP (As Many Rounds As Possible) in 15 minutes

10 Jumping air squats

5 Clapping push-ups

20 Leg lifts (Lay on ground and lift legs up)

 

 

6 V-ups

12 Push-ups

18 Static lunges

-10 rounds for time-

 

EMOM (Every Minute On the Minute) for 15 minutes

10 Burpees

10 Air squats

 

200m Run (or best guess)

20 Jumping lunges  

10 Burpees

-5 rounds for time-

 

 

Extra credit: Tabata anything (i.e. air squats, push-ups, sit-ups, burpees, lunges, flutter kicks, mountain climbers...), wear a weighted vest while completing the above workouts, add extra rounds, add extra time. Get creative!

 

Give one of these a try next time you are "in a pinch" and need to get a workout in. Happy training! 

 

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