The HCG injections for weight loss are administered using a very fine needle and are relatively painless. HCG is a prescription drug that must be dispensed and monitored by a licensed physician or practitioner. For those who are needle phobic HCG drops can be taken orally. However, subcutaneous injection is recommended because it has the best absorption. Sub lingual at a higher dosage has been shown to be very effective and give similar results. It isn’t known to be habit forming or produce negative side effects. It might be worth mentioning that HCG is approved by the FDA to trigger ovulation in women so its relatively safe drug.

The amount of weight loss on the HCG Diet will vary from person to person, weight loss goal, how well they adhere to their nutrition/exercise plans, and other metabolic and health factors. Typically, people who are committed to the program will lose 5 – 10 pounds the first week, and up to 40 lbs pounds during the first 40 days. It is recommended that participants on the HCG Diet continue to get regular exercise and eat nutritional meals to optimize weight loss and keep it off.

The vast majority of HCG Diet participants varies from person to person. Some report mild hunger in the first week as their body adjusts and some don’t. The HCG hormone convinces your body you are not hungry, so while you are eating a very limited amount of calories, you will not feel deprived or all that hungry. In addition, the HCG diet starts with a “gorging” phase, which helps load the body with calories to use during transition into the low-calorie phase.

To sum everything up, the HCG Diet can be very successful pending that one is able to get past the needle injection. It has stood the test of time and is still around. As with any diet, results will vary but the HCG Diet seems to have very fond reviews, making it more of the popular diet fads. People who faithfully follow the protocol of eating right with moderate exercise will see fantastic results.

We’ve all used iTunes or own an iPod, and I’ll tell you, I have play lists galore setup depending on the occasion.  A couple years back I purchased an iPhone, and I’ve been happy with it every since.  In the last couple years, there has been an enormous amount of applications released including many music based applications.  I’m going to highlight the applications I use the most for fitness purposes, at work, or simply in a social environment.

iPod

The iPod application comes standard with any iPhone, and syncs with the iTunes software on your computer.  I’ve been using iTunes for almost 5 years now, and I have over a dozen play lists just for working out.  This includes some hardcore hip hop, house, reggae, Spanish, and more.  If you’re good about updating your iTunes music selection then this is the only application you’ll really need.

I personally don’t update my iTunes enough, and I get tired of the same recycled music, workout after workout.  If you’re in the same position I recommend trying a couple of the other FREE applications I’ve listed below.  My two favorites are Pandora and Slacker Radio; I’ll tell you exactly why….diversity.

First of all, both of these music streaming radio stations are available to listen to online, through an application for the iPhone, and Blackberry.

Pandora

This easy to use iPhone application is the most popular music app with over 2 million registered iPhone users.  The interface allows you to create your own custom stations based on artist, song, or composer.  It also can automatically select and deliver new songs based on the previous tracks you liked and musical choice patterns.  I can tell you right now, when I create a custom station on Pandora, it gives me exactly what I’m looking for.  You can add multiply artists, songs, or composers under the same play list, and name it whatever you like.

I wish Pandora had a selection of pre-made stations to choose from, as this is the only complaint I’ve had about the application.  Overall, I give the application a 9.5 out of 10.  Its free to use with advertisements placed in the actual interface.

Slacker Mobile Radio

Right up there with the heavyweight Pandora, Slacker radio is one of my favorite music applications to use when working out, pre-partying, or just lounging around the house.  Slacker has some awesome pre-made stations; I’ve listed a couple of my favorites below:

Format: Category – Station

• Hip Hop/R&B – Party Hip Hop/R & B
• Hip Hop/R&B – 90’s Hip Hop
• International – Reggae
• Electronic/Dance – Club Hits

You also have to option of creating custom stations based on artist or song.  You can modify the station by visiting the “fine tune” section where you edit how often your favorite songs play by song popularity, and year.  I’ve provided a screen shot below:

Overall I give the application a 9.5 out of 10.  I love all the features Slacker Radio offers, and its ability to customize your play lists depending on your mood.  Its free to use with minimal commercials (about every 10-15 minutes), or pay 3.99 per month for a premium subscription commercial free.

Other Music Applications for the iPhone

I’ve listed several other music applications below, I’ve used them all occasionally, but I’m not too impressed overall.

• Imeem – This is a great application if you upload your music remotely to the Imeem servers.  When I create a custom play list based on artist or song the music delivered is not up to par with Pandora or Slacker.
• Sirius – I’m not a Sirius subscriber so I don’t use this application what so ever.  If you’re a Sirius subscriber than I’m sure you’ll love this iPhone application.
• Yahoo Music – A long list of pre-made radio stations streaming through the iPhone.   Some great stations here, but I like the ability to skip songs if I don’t like them, this can kill my mood when at the gym.
• Public Radio Player – Listen to popular radio stations across the United States broadcasting streaming through the iPhone.  Just as Yahoo Music you can’t skip songs.

Let’s face it, time off is precious. You only have so many vacation days per year, so it’s important to make every moment count. And, to make sure your vacation time is as good as you hoped, staying healthy is key.

If you’re one of the lucky Americans traveling overseas this year, these top ten tips will ensure maximum your vacation fun with minimum risk to your health.

1. Wash your hands

The simplest, most effective thing you can do to prevent falling ill while traveling is to keep your hands clean. Wash your hands frequently with soap and warm water, especially before eating and after being on public transportation – airborne particles from people coughing or sneezing and infrequently cleaned contaminated surfaces make these the easiest places to pick up bugs.

It’s also a good idea to carry some hand sanitizer with you, which comes in a gel formula or individual wipes – either work well when access to soap and water is limited. Likewise, carry a pack of tissues with you. Not only do you want them to catch any sneezes, but also in some foreign countries toilet paper is not commonly used, so having your supply available when nature calls is a good idea.

2. Look after yourself

All the boring things your mother used to tell you when you were growing up, or going off to college, apply in equal measure when you are traveling. Eat nutritious food. A diet of snack foods and fast food while putting your body under the stress of travel isn’t the best prevention against illness. On vacation, you finally have some time to devote to exercise, instead of just talking about it. Go for a run, check out the local pool, rent a bike, and try and walk everywhere – it’s a great way to really explore your destination.

Finally, be sure you’re getting proper rest. Simply looking after yourself will go a long way to boosting your body’s natural defence mechanisms, and makes it easier to fight off any unwanted infection.

3. Seek medical assistance

At least six weeks before you travel you should consult with your family doctor, or a clinic specializing in travel medicine. Depending on your destination, you may require some travel immunizations – check the Center for Disease Control and Prevention website, which should give you information on your destination and any precautions you should take.

4. Be careful with the water you drink

Diarrhea and stomach upset are two of the most common complaints of travelers. One of the best ways to prevent both is to be aware of the quality of the water in your destination. Find out from your travel agent or from the CDCP website if the water at your destination is safe to drink. If not, you are best to stick to bottled water and carbonated drinks. Be sure that the water comes in a factory sealed bottle and that you open it yourself. Some unscrupulous restaurants have been known to refill empty water bottles with tap water. Brush your teeth with bottled water if you’re really worried, and be aware of salads that might be washed in water, too. Avoid ice cubes.

While you might need to be careful about the source of your water, you want to be sure you are drinking sufficient water to keep yourself hydrated. It’s advisable to drink around 8-10 glasses of water a day, especially in hot weather. Keep a bottle of water with you and be sure you are drinking from it all day.

5. Watch what you eat

Outside America, there are some simple rules to follow when it comes to food in order to keep you healthy. Make sure that food is properly cooked. Undercooked meat can be a source of worms and intestinal bugs. Be sure that food is hot to the touch when it’s served; the heat will have killed any bacteria, and avoid food which has been re-heated. It’s also wise to be wary of certain dairy products, as some people are prone to upset stomachs if they eat unpasteurized foods, though this doesn’t happen frequently. And, some travellers think it’s best to steer clear of raw and uncooked seafood, too, though sashimi fanatics wouldn’t always agree.

When traveling off the beaten track, or through parts of the developing world, it’s a good idea to be extra vigilant, though this doesn’t mean depriving yourself of tasting the local food. In many parts of the world street stalls are the norm, and although the idea of eating from these scares some people, it’s always good to remember that if you eat what the locals do, you’re less likely to get sick. Of course, using your common sense is the best advice – if it looks dreadful, don’t do it. The idea is to enjoy the country you’re visiting, if you try to stick to a western diet it won’t be much fun, and may be impossible to find in some places.

6. Bring medications with you

If you are currently taking any prescription or non-prescription medicines, be sure you pack enough to last for the duration of your trip. Medicines should remain in their original packaging and you should bring a written prescription from your doctor, or a letter verifying why you use the medication.

It is important to realize that some prescription and over-the-counter medicines available in the United States are actually illegal in other parts of the world. Check the US Department of State Consular Information Sheets for your destination for further guidelines.

7. Take precautions against malaria

If you are traveling to a part of the world where malaria is a threat, then you should take the necessary precautions and that includes buying adequate overseas travel insurance. See your doctor or visit a travel clinic, at least six weeks before you leave, to receive anti-malaria medicine. You need to take this medicine for a period of time before you travel, while you are overseas, and after you return. Find out the specific timetable from your health care provider and stick to it. The medicine may not be as effective if you don’t take it properly.

In addition, wear long sleeved shirts and long pants if you’re in malaria ridden areas. Use insect repellent with DEET and sleep inside a mosquito net. If you are bitten there are a number of calming lotions and potions available to relieve the itch, but if you fall unwell, seek medical attention.

8. Have safe sex

Sea, sand, sun and alcohol have a way of loosening your inhibitions. As a result, people sometimes do things they wouldn’t normally do at home. This can be a source of many happy vacation memories, but if you are going to engage in sexual activity while you are overseas, then you should use a condom. There are parts of the world where HIV is more widely prevalent, both within the gay and straight community, than in America. Protect yourself against HIV, unwanted pregnancy and any other sexually transmitted diseases by using adequate protection.

9. Alcohol/drugs

As a general rule, drugs should be avoided while abroad. Many countries in the world have very strict laws around drug possession or use, and the last thing you want to do is be caught on the wrong side of the law far from home. There are enough movies set in foreign jails to scare you off this one.

Alcohol should be enjoyed in moderation. Hot weather, dehydration and local ‘hooch’ (which can be a lot more lethal than standard spirits) can really take their toll on your body. It is best to be sensible about the amount you are drinking if you don’t want your vacation to be one long blur.

10. Sun protection

Most people who go on vacation love to get out in the sun. Nothing says “I’ve been on vacation” better than a lovely glow. However, sunstroke and long-term damage to your skin can be a result of too much sun. Wear a sunscreen with an SPF of at least 15, reapply often, particularly after swimming, and be sure you apply an adequate amount. Wear a hat and sunglasses to protect your eyes.

Following these ten top tips will help keep you healthy while abroad, allowing you to enjoy your trip to the max.

If this is your first time attempting to maintain a healthy balanced diet, it can be a challenge to get started. First of all, you’ll want to stay away from unhealthy fast foods, as they have high levels of fat and additives.

Increase servings of fruit and vegetables

You should eat a minimum of 5 fruits and vegetables throughout your day, while at work have apple, banana, or orange readily available for a snack. Also, having salad or vegetable soup before dinner is a great way to get you’re the ideal daily servings of vegetables. Raw vegetables like celery or carrots are quick and easy for a lunch snack. Fruits are saturated with soluble fibers, which slow down the process of glucose absorption from the intestines.

Moderate your sugar, carbohydrate, and fat intake

Carefully watch your sugar intake and limit your favorites sweets to once or twice per week, at the most. We recommend eating fruit as your source of sugar, because is mainly composed of fructose, which is broken down slowly by the body and converted into sucrose and glycogen. This prevents the sudden sugar spike, which can be a huge concern for diabetics. Foods with carbohydrates are all processed differently; with some causing a more dramatic blood glucose increases than others. Educate and limit your carbohydrate intake by utilizing a carb counter. Decrease your fat intake, especially saturated fat to below 30% of your daily calories; this will reduce your risk of heart problems and help you maintain a healthy weight.

Increase starchy food intake

You should aspire to eat six servings of starch-saturated foods per day including cereal, vegetables, bagels, break, rice, beans, pasta, rice, and more. Instead of having coffee for breakfast, try eating cereal or oatmeal to reach your daily servings of starches. Another great breakfast meal is whole-wheat cereal with milk, along with a nice piece of toast. While at dinner, have a potato with your mean, and add garbanzo beans to your salad.

Maintain a Healthy Lifestyle

Reaching a healthy weight is vital for somebody diagnosed with diabetes. Losing those 15-20 pounds of extra body weight can improve your blood sugar control, limiting your reliance on medication. Enroll in a gym, purchase a bike, go for a swim, or simply go on a walk after your dinner to get your heart pumping. If you’re active on a daily basis this will dramatically reduce your body weight, and increase your calories burnt each day. If you’re a heavy drinker or smoker, the doctor will recommend you stop immediately, as these can make your symptoms worse. Alcohol can be consumed in moderation, but please consult your doctor before adding this to your diet once again.

Adjusting to your new diet and lifestyle will be tough at first, but remember this essential in improving your health, and stabilizing your blood to sugar levels. With guidance from your doctor as well as educating yourself you can live a much healthier lifestyle.

Resources:

http://en.wikipedia.org/wiki/Starch
http://www.dlife.com/dLife/do/ShowContent/food_and_nutrition/carb_counting.html

First off, be sure to plan ahead by preparing your workout clothes, gym bag, iPod, etc, and you’ll have no reason to put your workout off.  I usually get my workout in just before work, or right after.  If I get home after work I get too comfortable (lazy) and procrastinate about heading the gym, but I always regret it after I miss it.  Find what works best for your lifestyle, and take advantage of it.

If you stay consistent with your workout goals the rewards will provide you with enough motivation to keep you going.  If you’re an athlete who’d like to contribute additional motivational quotes please add them in the comment box below, and I’ll update the post.

“There are clubs you can’t belong to, neighborhoods you can’t live in, schools you can’t get into, but the roads are always open.”
Nike

“Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible.”
Doug Larson

“Pressure is nothing more than the shadow of great opportunity.”
Michael Johnson

“It hurts up to a point and then it doesn’t get any worse.”
Ann Trason

“Tough times don’t last but tough people do.”
A.C. Green

“I never regret it when I do it, but I always regret it when I don’t.”
Devin McDonald Vinson, 37, Portland, OR

“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard

“The gun goes off and everything changes… the world changes… and nothing else really matters.”
Patti Sue Plummer

“You have to forget your last marathon before you try another. Your mind can’t know what’s coming.”
Frank Shorter

“The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep.”
Robert Frost

“The will to win means nothing if you haven’t the will to prepare.”
Juma Ikangaa, 1989 NYC Marathon winner

“Don’t judge it, just do it.”
Kathleen Johnston, 48, Nashville, TN

“KMF: Keep Moving Forward”
Laura Staub, 34, San Francisco, CA

“A strong outside strengthens the inside.”
Selene Yeager, 38, Emmaus, PA

“This is not the hardest thing I’ve ever done.”
Amanda Ryan, 32, Portland, OR

“I am strong beyond belief. I am powerful beyond measure.”
Abby Ruby, 28, Boston, MA

I hope you enjoyed my favorite motivational quotes from professional athletes, marathon runners, and your average gym rat.  Be sure to add your own personal quotes below.

“There is no better feeling than the natural high you get after you push out that last rep, run that final mile, and achieve your goals”
Guillermo Bravo

The truth about caffeine

Caffeine comes in many forms including coffee, tea, pills, energy drinks, and regular soft drinks. It is known to make people anxious and jittery, and also cause insomnia. In women, it’s likely to increase the chances of a miscarriage if you consume more than one 200 milligrams per day, data doesn’t prove this 100%, but it is certainly something to avoid if you’re pregnant.  If you enjoy caffeinated drinks be sure to consume them before 5pm as it may affect your sleeping patterns.

Boost’s athletic performance

The caffeine in coffee promotes the muscles ability to work, and in result boosts performance in both long and short athletic events.  It is said that this is accomplished by releasing sugar (glycogen) into the muscles.  It also stimulates your mind by making you more alert and increases overall concentration.  Make sure to listen to your body, as people respond differently to serving amounts.  To see measurable performance improvements consume a medium cup of coffee per 130 pound athlete.

Fewer Cavities

The compound trigonelline (which gives coffee its bitter taste and aroma) supplies antibacterial and anti-adhesive properties which help prevent the development of cavities.

Diabetes

Studies have shown a 50% decrease in Type 2 diabetes by consuming coffee.  This can attributable to the ingredient chlorogenic acid, trigonelline, and other minerals which increases glucose (sugar) metabolism, and improves sensitivity of insulin.  Researchers also suggest that the antioxidants present in coffee help decrease the risk of diabetes.  In a Harvard study (4), people experience a 50% in diabetes risk by drinking decaffeinated coffee.

Cancer

Not much evidence has proven measurable benefits in cancer, besides colon and liver cancer.  Coffee drinkers have lower risks of liver cancer, with some evidence of lowers rates of colon cancer.

Heart disease and stroke

Past studies declared that drinking coffee may increase your risk of heart disease and stroke, but these acquisitions were false.  The fact is, coffee may slightly reduce the risk of stroke. A study published in March in the journal Circulation showed a 19% lower risk of stroke for those who drank two to three cups of coffee a day than those who drank roughly none. This study was comprised of 83,000 women older than 24.  Other studies found similar results for men.

Cirrhosis

Researchers are baffled as its either coffee or caffeine which protects the liver against cirrhosis, especially that caused by alcoholism.

Parkinson’s disease

The caffeine carries the benefit of reducing the risk of Parkinson’s disease by 50%.  Women who don’t use post-menopausal hormones may benefit from the caffeine as well, said Dr. Alberto Ascherio, a professor of epidemiology and nutrition at the Harvard School of Public Health.  Consume 150 milligrams a day (average cup of coffee) for best results.

Resources:

1. http://www.latimes.com/features/health/la-he-coffee18-2009may18,0,7483815.column
2. http://men.webmd.com/features/coffee-new-health-food?page=2
3. http://www.healingdaily.com/detoxification-diet/coffee.htm
4. Annals of Internal Medicine, January 2004; vol 140; pp 1-8.

Obesity

Scientists confirm the high levels of sugar and calories in soft drinks and low levels of nutrients contribute to obesity amongst people of any age.  The combination of junk food, heavy consumption of soft drinks, television, video games, and computers contributed to a 300% increase in child obesity in recent years.  The Phosphoric acid in soft drinks contends with the hydrochloric acid of the stomach and negatively affects its functions causing indigestion, gassiness or bloating (swelling of stomach).

Weakens Bones

Studies show that consuming soft drinks reduces calcium levels, and promotes higher levels of phosphate in the blood.  With the combination of these two factors, calcium is forced to be extracted from the bones which weakens your bones.  In children, soft drinks can impair calcification of growing bones causing osteoporosis. 

Tooth Decay

Soft drinks contain high levels of sugar and acid which dissolve tooth enamel, and increase tooth decay.  The soft drink industry has admitted to this negative health effect of drinking soft drinks.  To lower risk of tooth decay reduce sugar levels, maintain a healthy diet, and consume water on a daily basis.

Caffeine Dependency

Caffeine has the potential of becoming very dependent by people of any age, including more negative effects in children.  Caffeine agitates healthy sleep patterns by stimulating the nervous system; it also promotes dehydration as the stomach produces acids aggravating hyperacidity.

Malnutrition

When people become dependent upon the caffeine they deny themselves of the proper vitamins, and nutrients to sustain a healthy lifestyle, thus disrupting the body’s natural growth.  Soft drinks are the #1 source of caffeine in children’s diets, with 45 to 100 milligrams of caffeine per 12-ounce can; this is almost equivalent to coffee.

Undermine Future Health in Children

In addition to the negative effects mentioned above, drinking soft drinks early in a child’s life can increase dependency later in life.  This will contribute to a very unhealthy lifestyle: weak bones, obesity, tooth decay, and many other factors.

Increased Aging Effects

Soft drinks lack vitamins and minerals for a healthy diet, and force people to neglect healthy fruit juices and water.  Various vitamins can help improve the skin’s health including vitamins A, C, E, K, and B complexes.  When the vitamins are not supplied to the body you are more prone to wrinkles and aging.

Helpful Tips

We recommend changing your diet to fit a healthy lifestyle. This includes eating healthy daily servings of fruit, vegetables, proteins, “good” fats, and carbohydrates. Also, change your drinking patterns to consume higher servings of water (eight 8-ounce glasses of water per day), 100% fruit juices, and milk.

Resources:
http://www.naturalnews.com/004416.html
http://www.organicconsumers.org/school/cocacola021605.cfm
http://nutrihealth.in/2008/07/why-should-you-not-drink-coke/

If you’re already in decent shape, then we recommend trying our interval running training on the treadmill.  This will compliment any current cardio or weight lifting activities you’re involved in.  Good eating habits consist of eating 6-8 meals per day, with a mix of two or three of foods listed below.  Setting up a daily eating plan is very helpful when following this diet, that way you don’t miss meals, and you never feel hungry.

Proteins

Chicken Provides for a health serving of protein with high protein levels.  When shopping for chicken be sure to get the lowest percentage of fat.

Salmon This is one of the best sources of protein and omega-3 fats out of any food.  Salmon is a bit more expensive at the grocery store, but well worth it the price.

Tofu This protein rich food is a fast and easy to get your daily protein intake.  Add it to a salad or soup for a complete meal.

Egg Whites Very popular because of the low cholesterol counts and high protein, egg whites should be a key part to your first meal.  A vegetable and egg white omelet is a perfect breakfast meal to get your day started.

Dairy Products Any dairy products including milk, yogurt, and cheese are essential in your daily diet.  They provide healthy protein, calcium, vitamin D, and other essential nutrients.  Have a yogurt with mixed nuts for a fast and easy meal.

Healthy Fat

Fish and Flax Oil These are highly saturated with omega-3 fatty acids which aid recovery of your muscles and weight loss.

Mixed Nuts Almonds, walnuts, and peanuts are highly beneficial to your health as they provide high levels of omega-3 fatty acids, and various essential vitamins. Each variation provides difference benefits to your body with walnuts and almonds leading the way high in omega fats.

Avocado This vegetable contributes nearly 20 vitamins and minerals to your calorie-reduced diet.  Avocados enable your body to absorb more fat nutrients at better rates.

Carbohydrates & Fiber

Beans This soluble fiber rich food is the best source of daily fiber intake, even higher than vegetables, fruits, and whole grains. 

Instant Oatmeal This is a great way to start your day by providing your body with a healthy serving of fiber, oats, vitamin E, zinc, iron, and of course protein.  We recommend eating this in the morning as you have all day to burn the carbohydrates.

Whole-grain bread A great source of fiber, iron, vitamin E, as well as many other antioxidants that are not found in some fruits and vegetables.

Fruits and Vegetables

Last but not least, you need several servings of fruits and vegetables in your daily diet.  Berries provide for essential antioxidants, flavanoids, lutein, and vitamins to help your muscles recover post-workout, and maintain a healthy lifestyle While green vegetables like spinach, broccoli, cucumbers, celery, are very low in calories and provide an enormous amount of vitamins and nutrients to your body.  Don’t neglect any fruits or vegetables that were not mentioned in this article, as they all provide their unique health benefits to the body.

What is interval training?

Interval training is the repititions or set of high speed/intensity workouts, followed by slower activity or short rest, . An example of track interval training is running at full speed near-maximum exertion sprint for 400 meters, than joggin the next 400 meters as a cool down. Interval training can be done with any physical activity including weight lifting, walking, running, biking, and more. *If you’d like more information on other interval training programs feel free to leave a comment below and we’ll meet your request.

Pre Running Terms and Suggestions

Before you begin the interval running workouts we highly suggest you warm up for 5-10 minutes, and properly stretch to prevent injuries. A common term used in our treadmill interval running program is (MHR), which stands for maximum heart rate. You heart rate is a measure of the number of heart beats per minute (bpm), and MHR is pushing your heart rate near exhaustion. We suggest purchasing a heart rate monitor to closely track your progress and intensity levels. Also, incline refers to extra resistance placed by changing the incline levels of the treadmill.

Beginner’s Interval Running Program

• Run 1

  1 minute of walking at 35% of MHR

  30 seconds of running at 70%% of MHR

  Alternate for a total 15 minutes

• Run 2

  Adjust the incline to 1.

  1 minute of walking at 35% of MHR

  30 second of running at 70% of MHR

  Alternate for a total 25 minutes

• Run 3

  1 minute of jogging at 50% of MHR

  1 minute of running at 70% of MHR

  Alternate for a total 15 minutes

• Run 4

  1 minute of jogging at 50% of MHR

  1 minute of running at 70% of MHR

  Alternate for a total 25 minutes

Intermediate / Advance Interval Running Program

• Run 1

  1 minute of jogging at 50% of MHR

  30 seconds of sprinting at 95% of MHR

  Alternate for a total 25 minutes

• Run 2

  Adjust the incline to 2.

  Run 1 minute at 55% of MHR

  Run 1 minute at 85% of MHR

  Alternate for a total 30 minutes

• Run 3

  Run 1.5 minutes at 60% of MHR

  Run 1 minute at 90% of MHR

  Alternate for a total 40 minutes

• Run 4

  Jog 1 minute at 55% of MHR

  Sprint 1 minute at 90% of MHR

  Alternate for a total 30 minutes

We hope you enjoyed our interval running programs for the treadmill. Be sure to check back for interval training tips for the track, and also interval walking programs for beginners.

4 Major Health Benefits of Drinking Red Wine

Increase in strength of bones. Scientists suspect that the alcohol in wine increase estrogen in women and other hormones that are essential to strong bones. (Twin Research and Genetic Epidemiology Unit, St. Thomas’ Hospital in London, 2004)

Battles heart disease. Red wine is saturated with antioxidants and flavanoids which may increase the blood’s level of inflammation-fighting omega-3 fatty acids. This means healthier arteries for you, and less risk of heart disease. (University of California, Davis, 1995)

Prevent Type 2 diabetes. Drinking red wine can improve your body’s responsiveness to insulin, which lowers your odds of developing Type 2 diabetes.

Protects the liver. Drinking red wine can reduce the risk of fatty liver disease by 50%. (University of California, San Diego)

Additional Benefits of Drinking Red Wine

• Researchers have concluded that moderate amounts of wine may reduce coronary heart disease. (University of California, Davis, 1995)
• The red grape skins are essential is fighting of the effects of aging. (Harvard Medical School in Boston, 2004)
• The protein in the red grape skins also kills cancer cells. (University of Virginia Health System, 2004)
• Elderly experience healthier blood vessels (University of Ferrara in Italy, 2004)
• Risk of coronary heart disease and ovarian cancer risk in women. This is accomplished by lowering the production of low density lipoprotein (LDL) cholesterol, the “bad” cholesterol, and increasing high density lipoprotein (HDL), the “good” cholesterol. (The Queensland Institute of Medical Research in Australia, 2004)
• Drinking red wine helps reduce the risk of stroke in women. (Centers for Disease Control and Prevention, 2001)
• Lowers the risk of hearth attack for men with higher levels of blood pressure. (Worcester Medical Center in Massachusetts, 2004)
• Ulcer-causing bacteria reduced (American Journal of Gastroenterology, 2003)

Drink a glass of red wine a day to keep the doctor away!

For reviews of the best red wine bottles in Napa, or if you’re visiting the Napa Valley wine country. Check out  Napa Wine Tours to get the best wine tour experience in the bay area.