Omega-3 Fish Oil...the Super Supplement!

What’s the one supplement you should add to your tool box? Omega-3 fish oil supplements. Omega 3 fatty acids can help you achieve optimal health and productivity. Everything from your heart to your mood can benefit. Funny how nature works, though. Our bodies don’t naturally produce this essential fatty acid, therefore we must include foods and supplements containing essential fatty acids in our diet. Yes, you can eat fish and seafood and get your essential fatty acids, but this isn’t always the most practical solution. Some people don’t like the taste of fish or are allergic. The simple alternative to ensure you’re getting the essential fatty acids you’re body thrives on is through omega-3 fish oil supplements.

Omega-3 fish oil supplements are also known as the super supplement or the miracle pill. The list of benefits grows almost daily as research on this supplement continues. Here are just a few:

Healthy Joints & Muslces
Research shows that omega-3 fatty acids help reduce inflammation which also prevents and relieves painful conditions such as arthritis.

Healthy Heart
Fish oil supplements lower triglycerides, slows the buildup of plaques in the arteries, lowers blood pressure slightly, as well as reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known heart disease.

Healthy Mind
People who do not get enough omega-3 fatty acids in their diet may be at an increased risk for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 – 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Healthy Skin, Hair, & Eyes
If you’re healthy on the inside, it will show on the outside. Research has also shown that fish oil can help maintain healthy skin and aid in the prevention of wrinkles and eczema. Your skin includes your scalp and a healthy scalp means prevention of dandruff, hair loss, and shinier hair. Fish oil supplements can also help those suffering from dry eye symptoms.

MyBodyBeats trainer, Beth Horn recommends the Sockeye Salmon Oil capsules from VitalChoice.

Flex Your Style: Reward Yourself with New Workout Gear

New workout apparel really motivates me. Just like a new pair of jeans or a sexy pair of heels puts a little extra bounce in your step, a new sports tank or new sneakers gives me a little extra push at the gym. I think to myself, “Yea…I’ve earned these. I train hard. Look….see?!?”

And let’s face it. Stylish and functional workout apparel is not cheap. So I reward myself with the new gear. Did I train with all I had and follow my plan this month? Yes! I get a new workout outfit!

Here are some of my favorites:

Lululemon Athletica – Do you ever wonder what the fitness models are wearing on the covers of Oxygen and Shape? Well here you go. It’s designed to fit a variety of body types, is made with a signature performance fabric, and comes in beautiful designs.








PUMA Voltaic – I have long, narrow, flat feet. I find that a lot of shoes make my feet cramp or make my size 10s look even bigger than they are. These shoes are flattering, comfortable, and are easy on my wallet. I literally wear these every day….they rock.







VSX Sport by Victoria Secret – The same company that makes you functional and fashionable bras makes fitness apparel with those same qualities. The colors are bold and fun and the fabric is made of Body-Wick technology, which moves moisture away from your body while you workout.

Reduce Stress for Faster Results

We know the mood boosting powers and stress relieving abilities of exercising, but now there’s research to prove that the less stress you have, the more you’re able to lift, the more reps you can perform, and ultimately see results faster! The University of Texas took a group of participants, put them through 12 weeks of training, and found that those who reported feeling the least stressed improved their strength by up to 25% more than the most-stressed group. Calm your anxiety pre-workout to make sure you’re getting the most from your training.

My Tip to Ward Off Late Night Muncies

I can eat lean and mean all day long…egg whites, chicken, brown rice, veggies…the works. But since having my 2nd child, I have an insatiable craving for 3 to 4 Oreos, dunked in milk….every single night. It never fails. I’m chilling out watching Bravo or some other reality show, exhausted from work, training hard, and the kids are finally asleep in bed and BOOM! It hits me. The Oreos are literally calling my name. Now, I realize that the best answer to this dilemma is to just not buy the stinking things so that the temptation can’t be fulfilled. But when you have kids in the house, there’s going to be Oreos around.

My tip for warding off that Oreo fixation? It’s not scientific, nor has a study been performed on dozens of people to prove it works. But for me…..it does the trick. I brush my teeth! Yep, it’s that simple. I brush my teeth, floss and all, right after my last meal and after that, I don’t want to ruin that fresh, clean, minty feeling with Oreos. Maybe this will work for your craving….

What Time of Day Do You Train?

I’m a morning trainer or late morning trainer. I like to get it out of the way, feel energized for the rest of the day, and get in the gym when it’s not super busy. You won’t find me there at 6:00am…more like 10ish…which is when I’m good and awake, warmed up, and at my best. A lot of people believe that the morning is the best time to train, but is that scientifically true? Time to Google ...

What did I find? There is absolutely no reliable evidence that suggests that one time of the day is better over another to workout. I did find that there are some different benefits to training at the different times.

Morning: If you train in the mornings you can lower your triglycerides levels for the entire day, which helps decrease the risk for heart disease according to a study in Medicine & Science in Sports & Exercise reports. Other research suggests that people who exercise exercise first thing in the morning, tend to be the most consistent because they complete their workout before other obligations interfere.

Midday: Do you get in an after noon slump? Maybe you should workout in the middle of the day. Doing so will keep your adrenaline pumping throughout the rest of the day. Just be sure to eat your lunch after you workout, and not before. I used to workout during my lunch break, shower, then eat my prepared lunch of spinach, chicken, and brown rice at my desk. At the time, this was the best schedule for me.

Evening: There are benefits to working out in the evening, however keep in mind that if you have any trouble at all with getting to sleep at night you should probably avoid working out in the evening. Exercising raises your heart rate, body temperature, and adrenaline. All of which is not conducive to sleep. On the other hand, the higher core body temperature which occurs at this time of day may allow for better muscle performance when strength training.

The bottom line? Schedule your workout during a time of day that you’ll stick with and that’s best for you. If you’re not a morning person don’t train at 6:00am. You’ll just end up dreading it. Finding motivation is hard enough. Make it easy for yourself and do what works best for you!

Fitness Perfection: by Laura Mak

I wanted to share with you an article I grabbed from MyBodyBeats trainer, Laura Mak’s Mondays with Mak Attack Fitness newsletter. It hits home because there are many days that I beat myself up after I’ve been slack with my training or after a weekend of eating a bunch of crap. The fact is that no one is perfect, no diet is perfect, and no training regime is perfect. Strive for your personal best and for what fits your lifestyle. As a mother of two young girls, a wife, business owner, friend, daughter, etc….I have to remind myself all the time that I can only do my best. Thank you Laura for the motivation this week!

Fitness Perfection
by: Laura Mak

Last Monday I shared with you my excitement for the New Year. Today, I want to help you find passion in your fitness as an ongoing project for 2009. Learn more about what perfection is in your fitness training.

As many of you know I was an elite level gymnast for numerous years, and then earned a scholarship for collegiate gymnastics. Shortly thereafter, my athletic career followed what became a nine-year professional competitive-fitness career.

Everything (athletically), I have competed in strived for the end goal of perfection. The problem was, “perfection” was determined by someone else. It was structured for officials to judge me and compare me with others. They supposedly had the expertise to see if I was perfect in my physique, performance, and showmanship. Although I completely and loved what I was doing when I was competing, I am now happy striving for my own perfection, which is solely concluded by = ME.

Have you ever gotten caught up in your “perfect” fitness routine, then somehow fell short? What if your goal was to do 45 minutes of cardio but you only did 30 minutes. It was less time, but you worked at a higher intensity. Is this an imperfect routine or does your definition of perfect become slightly changed? Have you allowed someone else’s idea of perfection affect you?

Review your fitness training, and see if you are unnecessarily hard (or easy) on yourself. Do you allow for adaptations of “life”? Do you continue moving forward? What is your perfect routine and how can it stay perfect with changes?

My campaign 2009 is about finding passion in your fitness while keeping balance in your lifestyle. Keep the competition within yourself and not with or for others. Allow yourself to adapt to unexpected life situations. Most of all, continue to include fitness as a regular part of your daily routine.

Sign up for Laura’s weekly newsletter at her website: Mak Attack Fitness