Weight training to help prevent injuries

When you strength train with free weights, not only are your muscles going to get stronger, you will also look and feel better. Weight training also works the ligaments and tendons that are connecting bones, muscles, and other tissues. This will reduce the chance of them becoming injured when participating in other physical activities, such as running, hiking,surfing,golf,tennis and basketball. Think of weightlifting like building a strong suit of armor. Often times people who are deconditioned, are prone to getting injured in an activity, as opposed to someone who works out with free weights. Before setting out on a weight training program, make sure that you have proper form and always start the first set of every exercise with a light weight to get the blood flowing to the targeted muscle that you are working.

Building a strong suit of armour for cold and flu season

Working out is imperative during the fall and winter months to help keep your immune system strong and ward of potential flu and cold viruses. Weightlifting helps increase your bone density as well as help to ward off osteoporosis and strenghten your immune system.Weightlifting also helps speed up your metabolism, helping you burn more calories in a non-active state. Think of it this way it is like building a strong suit of armour for your body!

Good Form

I cannot tell you how many times I see people in the gym with terrible form. Make sure that you isolate the targeted body part that you are exercising, making sure that your concentric and ecentric movements are slow and controlled,which means movements to and away from the body. When you swing the weights, not only are you incorporating other body parts but you are also using momentum. Yor muscles will respond and change a lot quicker when you isolate them and use slow controlled form. If you have to swing the weights or use another body part, you are more than likley using wieght that is too heavy for you!

Eating a diet of mostly fish (pescatarian)

For the past few weeks I have cut red meat, chicken and turkey out of my diet and have been eating only fish, in addition to vegetables, fruits, nuts eggs,dairy and whole grains.Fish is an excellent source of lean protein which is loaded with omega 3 fatty acids.Make sure you eat wild salmon, you can find this in cans, as well as frozen or fresh at certain times of the year. Avoid farm raised salmon as it is fattier, has less omega 3 fatty acids,contains pesticides and dye.I am eating a lot of wild salmon, as well as tuna and boneless /skinless sardines, packed in olive oil.Salmon,tuna and mackerel are excellent sources of vitamin D.

Virgin Coconut Oil

I recentley started taking virgin coconut oil. At first I was taking a tablespoon in the morning, as well as one in the evening. I found this was a little much at first, it was like eating a spoonful of vasoline. I had to ease my way into taking it, by putting a tablespoon on a whole- wheat toasted english muffin. Coconut oil melts and tastes similar to butter. I also sprinkle cinnamon on it as well- it tastes just like cinnamon toast. I eat this an hour or so before I swim or run. I am finding that I have a great deal of energy, not to mention I am swimming and running faster and for longer durations. It also goes for working out with weights, I have more strength and energy. Some of the benefits associated with taking virgin coconut oil are: helps your immune system, supports proper functioning of your thyroid gland, promotes weight loss, healthy skin and hair and also helps as an immediate energy source. Coconut oil is a medium-chain fatty acid, that is immediatley sent to and broken down in the liver and used as energy, instead of being stored as fat. Coconut oil also contains lauric acid -which is found in mothers breast milk. Lauric acid is found to enhance the immune system. For decades coconut oil has gotten a bad rap, just like egg yolks and butter. I will keep you posted on my findings while taking coconut oil- so far, so good!

Eat whole grains instead of multi grain

Make sure that the breads and crackers that you buy, say "WHOLE" grain.This can easily be confused with multi grain -which means that the contents have more than one grain listed in the ingredients, but still have processed flour.There are more breads and crackers coming onto the market that are made from whole wheat or whole oat or rye flour. Another good reminder is to look at the list of ingredients.You want to keep it simple, try to avoid breads or crackers with a long paragraph of ingredients -no high fructose corn syrup, preservatives or hydrogenated oils.The first ingredient should say whole wheat or whole oat or rye flour.Put breads with no preservatives in the fridge or freezer , this will keep the bread longer.

Always change up your workout routine

Make sure you are always changing up your workouts for maximum gains and from keeping yourself from burning out on your current exercise program . For example if you usually do chest and triceps - change it up and do back and chest together, or if you start your workout with chest try doing triceps first. Also make sure you are changing the sequence in exercises that you do for each body part. Change up your cardio as well -if you usually jog, try going on a hike or bike ride instead.By changing up your workouts you will shock your muscles and reach new gains as well as keep yourself from getting bored of the same routine.