Five Reasons Why You Should Start Running:

We all have heard the benefits of exercise and how good it can be for our body. There are many exercises that we can all get used to but have you ever wondered if there was only one exercise you can choose from, which would be the most effective? Most would choose a back squat or a thruster but, what about running? That's right, running is a form exercise that is highly beneficial for the entire body. It works miraculously and in ways you can't imagine. Take a look at these five reasons why you should start running today!

1. Stress Management:

Today's world is a tough place to live in. We are too much involved in our daily lives that many of us suffer anxieties and stresses beyond our imaginations. Running can be a great tool that can be used to reduce stress in the most amazing forms. When your body is put under the physical pressure, your brain releases endorphins, which puts you in the brightest of moods. Starting the day with a run can set you up for a great day. 

2. Actively Prevents High Blood Pressure:

When you're running, your arteries are contracting and expanding. This exercise of the arteries keeps them fit and can actively help in high blood pressure prevention. You will start feeling the difference even after the first few days.

3. Losing Weight:

A great way to lose weight is through running. You lose weight because you burn calories and the most effective way to burn a ton of calories is through running. The average person who runs a mile in 10 minutes burns around 114 calories! Consider even running while fasted. 

4. Strengthens the Immune System:

One of the best reasons to start running is that it prevents diseases as it strengthens your immune system. Running increases the strength of your immune system so that you can fight diseases effectively.

5. It Boosts your Confidence:

It's a great confidence booster. Running gives you motivation and confidence in ways you can't imagine. After all, it requires a lot of strength and stamina to get up every day to go for a run.

These were the five reasons you should start running today. And once you do start running, you'll be in for a surprise as there are a ton of other reasons that you can only know about once you start running!

Top 5 Reasons To Try CrossFit

CrossFit consists of constantly varied functional movements which include weightlifting, indoor rowing, and full body exercises along with running and swimming. Most fitness programs include CrossFit training and the sessions are often timed or scored such that the individual is able to warm up before their workout. CrossFit training is mostly practiced because:

• It is fun

Unlike the usual workout schemes, CrossFit allows the individuals to indulge into light training. Rather than the rigorous workout which is usually a part of the training programs, CrossFit is a fun activity allowing the body to warm up before the actual workout begins.

• It has a measurable progress

Many CrossFit Trainers recommend keeping a journal or smart phone app to keep a track of the progress being made. As many activities included in CrossFit can be scored, the individual can easily keep a tab on the score they earn and thus work accordingly. Rather than indulging in the same monotonous routine for their workout, the trainee can work harder to improve their scores and have a better outcome. Being a light form of training, CrossFit allows the individual to yield greater results with significantly easy workout form.

• Leads to a healthy lifestyle

Rather than surrounding yourself with the fitness people, communicating and hanging out with CrossFit trainers and individuals allows the person to learn to live a healthy lifestyle by altering their routine marginally. Rather than completely transforming their lifestyle, the addition of CrossFit is sufficient to bring about a healthy change in the individuals life.

• Increases energy

While the rigorous workout leaves the individual drained and tired, CrossFit works to increase their energy and help build up their stamina. Immediately jumping into workout programs, it is advisable to indulge into CrossFit training to build up greater stamina. This allows the individual to remain active throughout the day and carry out their daily activities in an improved way.

• Relatively inexpensive

With the world being taken away by the fitness frenzy, workout and fitness programs have become highly expensive, therefore it is better to indulge into CrossFit training as they not only prepare the individual for the rigorous training but are also inexpensive as compared to other fitness programs. Rather than spending huge amount of money on workout programs, it is recommended to start with a cheaper program which may provide the similar advantages and benefits.

Probiotics and Gut Health

You work hard to look good on the outside, but what are you doing to take care of your gut? You read the word gut and I know what you might be thinking…

But “The gastrointestinal system, also referred to as the gastrointestinal tract, digestive system, digestive tract, or gut, is a group of organs that includes the mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum.” So now you can erase that image from your mind now. 

Taking care of your gut by eating probiotic rich foods and/or supplementing with probiotics can do a few things such as:

• Balance the good bacteria in your digestive system

• Improve digestion

• Help treat or prevent diarrhea

• Can help improve mental health

• Boost your immune system

• Lower blood pressure 

• Aid in weight loss

So now you’re wondering what I should eat to get my daily probiotic dose. Here’s yourshort probiotic shopping list:

• Sauerkraut

• Kimchi

• Yogurt

• Miso

• Kombucha

• Probiotic supplements

You show your body love by exercising regularly, now show your gut some love by taking care of it by consuming probiotic rich foods!  

Sources: med.nyu.edu, draxe.com, jarrow.com 

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.

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.

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.