Tag Archives: Intensity

The Boston Red Sox have won the World Series! I guess that’s about the most popular news story in these parts.  My father was a huge Red Sox fan and I only wish he could be here to savor this victory by his beloved baseball team!

Part of the reason they won the World Series is that they kept injuries to a minimum and went in to the post season will a physically intact team. Speaking of physically intact, I could use a lesson in remaining so.

I don’t quite know what I did, but it appears to have been a deep strain of the abdominal muscles due to doing an exercise I have not done in ages. Naturally I went too heavy on it and paid the price.

I have yet to figure out if it’s just a bad pull or worse, like a breach of the abdominal wall. In any case, it precludes any direct work to that area as I let it heal. With this news in mind, I would make a case for easing into ANY exercise program.

As I have mentioned many times, the real value of exercise is in the quality of the exercise NOT the quantity. It’s easy to overdo things, and the result is never positive when you do that, as evidenced by my latest injury issue.

Don’t get me wrong, exercise is one of the most important components in staying healthy, but understand that there is good exercise and not so good exercise. Always start very conservatively and don’t push too fast too soon.

Professional athletes and movies stars often embark on rigorous exercise routines because they have a limited amount of time to get into shape and millions of dollars are invested in what they are doing.

We however, being ordinary people are not forced by circumstance to rush this process and so should go slow and easy. If you are middle aged and don’t have a history of intense exercise, you should get checked out by a doctor prior to starting an exercise program.

Stress tests can indicate cardiac abnormalities that might give you a problem, and so it’s better to be safe than sorry. Even people with heart conditions can and should exercise, BUT they should also start very conservatively and build up their duration and intensity slowly.

Your beginning routine might be so easy that you doubt it’s helping you at all, but in truth you are being smart and setting the stage for future improvements. Even simple stretches to start and end your day might be all you need for a beginning routine until you feel that you want to bring things up a notch. At that point you can begin to build on a solid foundation.

Click on the link below to check out my page on “antiaging exercise”

http://www.longevity-and-antiaging-secrets.com/antiaging-exercise.html

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For those of you who may be fibromyalgia sufferers or know someone who is, you might like to know that there are several products that can be of help. These products do not address the root cause of Fibro, BUT they can potentially offer some relief from the symptoms.

The first is called “methylfolate” and is a form of folic acid that can be absorbed and utilized by people with the MTHFR gene defect. Since 55% of the North American population carries that gene, lots of people out there cannot properly absorb folic acid.

Without the ability to properly absorb folic acid, the toxic amino acid homocysteine can build up in the blood causing increased inflammation which exacerbates Fibromyalgia. Using methylfolate can help lower homocystiene levels and thus help Fibro, not to mention lowering your risk of heart disease as well!

Here is a link to Jarrow Formula’s production

http://www.age-better.info/methylfolate

If you try this nutritional supplement, please let me know how it works for you. Dosage requirements would vary from person to person, but the rule of thumb I go by is to start with the smallest dose, and see how that works for you.

Start with one capsule (400 mcg) and you can take this 3-4 times per week or every other day. If you have the MTHFR gene defect, you should notice a feeling of calmness and well being.

You can tell if you have this defect by eating asparagus and noticing of yoiur urine has a strong odor afterward. If the odor is present, this is an indication that you have this gene defect, and would benefit by taking methyl donors like methylfolate, SAM-E, or trimethylglicine.

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The other two items I will mention are magnesium, and malic acid. It’s quite possible that you could combine the two in the form of magnesium malate, and although I have never used this form of magnesium it would be logical that it might be effective.

Malic acid is low in Fibromyalgia sufferers and so it makes logical sense to try supplementing these two nutrients to see if they offer relief. You can read an interesting paper about malic acid and Fibromyalgia at the link below:

http://healingpoints.com/Fibromyalgia.PDF

If you try this approach please write and tell me about your experiences with it, as well as asking any questions you have, and I will try my best to find the answers for you.

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I am half Armenian, well actually since I was adopted it’s more accurate to say that my father was of Armenian extraction, and I find that after his passing, I have an interest in learning more about the language and culture. It makes me feel closer to my father.

There is an instrument, a very ancient instrument from Armenia called the “Duduk.” It’s a wind instrument played with a reed that is appearing more often in Hollywood and other venues due to it’s mystical and enchanting sound.

The Armenians make this instrument from apricot wood and the legend is that this wood originally grew in the Garden of Eden which some scholars say was adjacent to Ancient Armenia, in the valley of the Zagros mountains in what is now Iran.

The Duduk has been described by some as sounding almost like a human voice and is not played all over the world by musicians, many of whom are not Armenian but were drawn to the instrument because of it’s soulful sound.

Here is a clip that I hope will enchant all who listen to it… The song is called “Nostalgia” and it is masterfully played by Kamil Radzimowski.

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This newsletter is read by people all over the world, so if you have something that you would like me to share such as music from your country or culture with the other readers, please let me know.

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Being a huge Star Trek fan, this clip is a favorite of mine. In it, the character of Spock explains to fellow Vulcan Lt. Valeris, that there is much more to wisdom than just logic. It is interesting because it is an example of the way the character of Spock evolved in the films and learns to come to terms with his human half.

He learns that his Vulcan logic needs to be complimented by his human feelings and perspective. He understand the shortcomings of denying his true self and knows that he cannot achieve wisdom without fully embracing who and what he is.

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“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”

Wilhelm von Humboldt

 

It’s the 4th of July! As we celebrate our country’s birth, we should remember that the challenges to our freedom are from within rather than from external enemies. There will always be those who want to control others and take away their rights and freedoms.

This is an unfortunately part of human nature, and it’s something that we need to oppose at every turn. We are at our very best when we are free! Freedom to choose how we remain healthy, to worship, to travel, work, and associate are all rights that we must protect, against those who want to take these freedoms away in the guise of helping us!

The Founding Fathers gave us a country that was designed to function as a free society with minimal government, that allowed each individual to pursue his or her destiny and reach their maximum potential.

Those in the generations before us that have made the ultimate sacrifice so that we could remain free can best be honored by our continued vigilance and resistance to any efforts to undermine our freedoms!

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Do you think your sunscreen is protecting you? Well maybe you better think again! What you thought you knew doesn’t quite match up to the reality of the sun protection product market.

Remember that these products are marketed to sell to you, not necessarily to ensure quality and safety.  You do need sunlight in order for your body to make vitamin-d, but you have to use caution when it comes to sun exposure.

Here is a link to the Environmental Working Group’s page on sunscreens.

http://www.ewg.org/2013sunscreen/

This will give you some solid information that will make choosing a safe and effective sunscreen a whole lot easier! Remember also that the nutrients you take in via your diet also factor into protecting your skin from sun exposure.

Colorful foods that get their pigmentation from their antioxidant compounds are your best bet. These are foods like:

red and orange peppers
dark colored berries
green tea
ripe red tomatoes
cacao
tumeric (circumin)

Omega 3 fatty acids are also necessary for the health of your skin, so be sure to consume fatty cold water fish on a regular basis, and/or use a good pharmaceutical grade fish oil to get your omega 3 fats.

The standard nutrients like vitamin-c, vitamin-e, also help protect your skin from free radical damage due to sun exposure.

All the strategies you might use from grounding, to drinking alkaline water, or using an air ionizer will also help protect your skin. The key is to avoid prolonged exposure especially around noon when the sun is highest in the sky.

You might also want to wear a cap with a visor to protect your head and eyes as well.

Remember that you can even get too much sun exposure when the weather is overcast, because you don’t notice the heat of the sun on your skin and may spend a longer period of time outdoors, thinking you are safe.

If you do get overexposed and end up with a burn, there is an excellent product that will help your skin heal. It’s made with Willard’s Water and is available at the Nutrition Coalition.

Here is the link: https://www.willardswater.com/store/index.php?ccat=22&item=40

I have no financial interest in this product. I just like it and feel that it works well for minor burns and skin irritations.

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Some time ago I shared a link to something called “PubMed” which is a site where you can get abstracts of medical research from many sources.

Here is the link:  http://www.ncbi.nlm.nih.gov/pubmed/

It’s a great place to start to do some of your own medical research. I know that sounds intimidating, but the Internet makes gathering information so much easier. Don’t be afraid to get out there and search for answers. The information has been put out there for you to help you find answers and solve problems.

The home page of PubMed will have information on how to use this valuable resource. Check it out when you have the chance!

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Do you have a disease, or other medical condition that you or someone close to you is suffering from that you would like me to research and write about? Then please let me know. I can’t give medical advice because I am not a doctor.

But I CAN research things for you and look for the most cutting edge information on that topic and present it to you and everyone who reads this newsletter. Our knowledge is advancing rapidly, and I am here to report on the very latest on health, wellness, and anti-aging for everyone who reads this “Age Better!”

So if you have questions, or comments, please share them with me. I love hearing from you!

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Into Darkness is the second Star Trek film by J.J. Abrams, and it rocks! I don’t want to spoil anything for those that haven’t seen it, but let me just say the action is non-stop and there are several plot twists, including an old Star Trek villain AND icon!

I wasn’t sure that I would like it, as the trailers really didn’t give a good idea of how the plot would unfold. Abrams has definitely put his own unique stamp on the Star Trek films, and they really deliver in the action and special effects department.

Great performances by the main cast in their iconic roles, although they are not quite able to capture the charm of the original series. But this is, after all, a “reboot” of the original, with vastly scaled up action and intensity. Go see it, I don’t think you will be disappointed!

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I stumbled yet again on another cool music video clip. I had not heard of Lara Fabian, but she sings in French and has quite a voice. What was really different about this video clip is that the audience really gets into the song, and this has a very emotional effect on her, as you can see.

Enjoy…

http://www.youtube.com/watch?v=Vf-uChZXptw

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This newsletter is read by people all over the world, so if you have something that you would like me to share such as music from your country or culture with the other readers, please let me know.

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“Sometimes the heart sees what is invisible to the eye.”

H. Jackson Brown, Jr.

Age Better #27 – The 3 Golden Rules of Exercise and a Great New Hydration Product!

Things in the Boston area have finally quieted down now, and the Boston
Marathon bombing story has come to a close. It appears as though two young
Chechen brothers were responsible. I say “appears” because I doubt we
will ever know the real truth!

Several communities in the greater Boston area were locked down as police
searched for the suspects. I have a feeling that we will never know the
full story about why these two individuals did what they are alleged to
have done.

Life is returning back to normal, but the lingering fears, and emotions
over the bombing, and the impact on our community will be there for a long
time to come. I hope that we will never see another tragedy like this one,
but only time will tell.

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Since spring has officially sprung, many people have taken to exercise in
hopes of losing their winter fat and looking good for the beach. Many
people get exercise wrong because they assume that more is better, and that
is definitely NOT the case.

Another mistake is doing long slow cardio exercise. This causes your stress
hormone levels to increase and actually works against you when you are
trying to lose fat and build muscle.

When it comes to exercise for fitness and health, there are several rules
to keep in mind for safe and effective exercise.

1. ) Exercise should be intense and brief. Interval training, Heavyhands,
and kettlebell work are all examples of healthy exercise, that will burn
fat and get you fitter and stronger. Long slow cardio and marathon workouts
are out. The long slow approach can actually cause your stress hormone
levels to go up, which will make it more difficult to drop fat.

2.)  Exercise should be progressive, meaning your performance should
improve over the weeks and months that you do your exercise program. You
should very gradually increase the intensity of your workout, but always at
a pace that you can comfortably sustain.

3. ) Exercise should never be overdone. Always finish your exercise program
with strength and energy to spare, and keep those gradual improvements
coming over time. This will ensure that you stay healthy and injury free.

Forget all the hype about insane workouts that leave you exhausted on the
floor, nauseous, or incredibly sore the next day. If you are not a world
class or elite level athlete, you have no business exercising at that
ultra-intensity. It’s just not healthy!

Exercise sessions should be between 10 minutes to no longer than 45 minutes
for non-athletes. For general health and fitness I would say that 15-30
minutes would be best. It depends on your level of fitness, your age,
medical condition ect.

Always play it safe with exercise, because there is no advantage to
training too hard. You only increase your chances of injury, and burning
out physically and mentally. If you are over 40 or have a medical
condition, check with your doctors to make sure you can exercise at a
reasonable intensity.

Remember that a good exercise program will allow you to gradually improve
your level of fitness, while avoiding injury, and not making you feel bad
in the process!

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I have been using a new product recently to help with hydration, and I must
say I am really impressed by it. It’s called “Nuun Optimal Hydration”
tablets. These are effervescent tablets that you add to 16 ounces of water
to make a flavored hydrating drink.

This product in my experience, seems to make it easier to drink more water,
because of the flavors and vitamins/minerals that it contains. It helps
replenish electrolyte levels in your body, when you are thirsty and active.

Here is the link:     Nunn Hydration Products

They don’t have an affiliate program, so I don’t get a commission, but I am
recommending it anyway just because I think it’s really good product and it
does exactly what it says it does, helps keep you hydrated when you are
active.

The website will give you more information and tell you where you can buy
it! If you try this product, let me know what you think.

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For those of you into movies set in a particular time period, check out
“Mullholland Falls,” starring Nick Nolte and Chaz Palminteri. This film
set in the early 1950′s Los Angeles is a murder mystery that spawned a
short lived TV show called “The Hat Squad”

Here is a clip from the film:

http://www.youtube.com/watch?v=AeDUBK-Sc_4

The film is well shot and acted, and the music although not really accurate
for this time period is hauntingly beautiful. You can watch the entire film
on Youtube, here:

http://www.youtube.com/watch?v=MSfkRHLhK30

The film features Nick Nolte as Max Hoover, the head of an LA police unit
investigating a murder and coverup that involves the US Atomic Energy
commission. It also stars John Malcovich as an ARMY general, and Melanie
Griffith as Hoover’s wife.

I loved the look and feel of this film, and Nolte is perfect as the
“tough as nails” detective Max Hoover. Check it out…I think you will
really enjoy it.

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Mary Fahl is probably my favorite singer in the popular/folk music genre.
Formerly with the group “October Project” she has one of the best
voices in popular music today, and it’s always a treat to see her perform.

Here’s a Youtube clip of her singing at a “house concert” probably
somewhere in upstate NY.

http://www.youtube.com/watch?v=I0jC19eFx5c

Enjoy…

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This newsletter is read by people all over the world, so if you have
something that you would like me to share such as music from your country
or culture with the other readers, please let me know.

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Remember that time and life are precious things. Enjoy them and make the
most of them as best you can. This quote pretty much says it all…

“When you arise in the morning, think of what a precious privilege it is to
be alive – to breathe, to think, to enjoy, to love.”

Marcus Aurelius

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It feels like winter is here with a vengeance, and the temps are now
“seasonable,” for this time of year. So far so good for lack of colds and flu,
and I attribute it to keeping my energy levels up.

I also scale down my workouts in the cold, as it seems I get rundown if I do
too much intensity in workouts. What’s “too much intensity?” Well, for me
that something like a 300 pound squat for 20 repetitions,

That would be ok in the warm weather, but in the dead of winter it just
seems to suck too much energy from me, and knocks my immune system
for a loop.

Even if you exercise less in the winter, you burn more calories due to the
cold. So, do what you can comfortably manage, and when the weather
gets warmer you can always ramp it up a bit.

This is what I have learned (from overdoing it and getting sick) and so I
pass it on, and hope that you can avoid the mistakes that I made. I have
gradually developed a model of health around the concept of cell energy.

I will be talking a lot more about this in the near future and reviewing some
products I think can help. Remember that when you raise cell energy you
automatically lower your risk of cancer, heart disease, and Alzheimer’s.

So the “health model” I advocate will give you more energy and prevent
disease. This is the essence of what “anti-aging” is all about, and the only
issue for me is how to do it cheaply and conveniently.

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I wanted to say a few things about magnesium, because magnesium
deficiency is VERY widespread in our society. Magnesium is used by your
body in over 300 vital chemical reactions and processes.

It’s a major factor in the “Crebs cycle” which is the process your body uses
to make energy. If you are deficient in it, your risk for things like, cancer,
heart disease, and stroke increase significantly.

You can find more information about it on my page here:

http://www.longevity-and-antiaging-secrets.com/benefits-of-magnesium.html

When your magnesium levels are low, your risk of chronic disease goes
up. Cancer and heart disease are the two biggest causes of death in this
country, so you can help protect yourself by getting sufficient  magnesium.

One thing you can do is to spray transdermal magnesium oil on your skin
after your shower or bath. You can also try a high quality magnesium
supplement that contains several forms of magnesium.

I recommend a good magnesium supplement because it’s really hard to
get enough in your diet, even if you eat the foods that are supposedly rich
in magnesium.

Our soils are depleted, so even a good diet doesn’t ensure that you will
get enough.

Also, stress burns up magnesium and so unless you live in a monastery
and eat organically grown vegetables all the time, you are most likely
deficient in this critically important mineral.

There are a number of good magnesium supplements on the market.
Here is one formulated by renowned cardiologist Stephen Sinatra:

http://www.age-better.info/full-spectrum-magnesium

Dr. Sinatra is among other things an expert on cell bio-energetics and has
created a high quality supplement line. His full spectrum magnesium
supplement is actually part of his metabolic cardiology protocol, which I will
be discussing in a future newsletter.

Current official recommendations for daily magnesium intake are 320mg
for women and 420 mg for men. This is probably on the low side in reality,
BUT it’s a good starting place.

I would suggest taken 200mg first thing in the morning, and again before
bed on an empty stomach. The night time dose should be at least 3 hours
after your last meal of the day. This should help your sleep, and also help
keep you “regular.”

As always, if you are on any medications, check with your doctor before
starting magnesium supplementation. There could be adverse interactions
with certain medication and so it’s better to be safe than sorry.

If your doctor is unfamiliar with magnesium or seems hostile to the concept
of nutritional supplementation, you should consider finding a doctor that at
least understands nutritional interventions in medicine.

Your health depends on it!

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Now I have something beautiful to share with you. I won’t say too much
about it, because words are not adequate to describe it. I have a friend
who is not easily impressed, and this rendered him speechless.

https://www.youtube.com/watch?v=6WhWDCw3Mng

Here is a quote that comes to mind:

“You are made or unmade by yourself; in the inventory of thought you
create by mental act, the instruments by which you destroy yourself; you
also fashion the tools with which you build for yourself heavenly mansions
of harmony, joy, strength and peace.”

“By the right choice and true application of thought, you ascend to Divine
Perfection; by the abuse and wrong application of thought, you descend
below the level of the assaulter. Between these two extremes are all the
grades of character, and you are the maker and ruler of them. Hail to the
making and maintaining of the best part of you, right here, right now.”

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Love, happiness, health, success, are all things for which we supposedly
strive. What keeps us from attaining these things is our lack of worth.
We simply cannot believe deep down that we are deserving of all that.

As you go about dealing with the challenges of daily life, please remember
that what we ultimately become depends on ourselves. Think about your
parents, children, spouses, relatives, friends and all others who love you,
care about you and support you.

Their only wish is for you to be successful, healthy, and happy. However,
to be all those things, YOU must feel your own worth, and decide that you
will accept no other fate, than to become the person you were meant to be.

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