Workout of the Day:  Monday, May 7th

A:  Front Squats:  5×5 @ 70%

B:  Power clean:  5×5

C1:  chins 3×10

C2:  Push ups:  3×10

C3:  Leg lifts:  3×10

Workout of the Day: Saturday, May 5th.  Cinco de Mayo!

 A:  Power Snatch from the hang:  5×3

B1:  push ups:  3×10

B2:  Chin ups:  3×10

B3:  Overhead Squats:  3×10

Diabetes and Heart disease are largely preventable (within reason of course).  And a very good predictor of whether a person will develop these conditions is their weight and where that weight is distributed.

An overweight woman with a waist 35 inches or larger, or an overweight man with at least a 40-inch waist, is at increased risk for diabetes and heart disease.

“That was an education,” said Linda M., who did not want her last name revealed because of her weight. “I did not realize that my waist determined my future risk.”

Workout of the Day:  Thursday, May 3rd

Intervals:  3 rounds @ 1 min on/ 2 Min’s off

Steady State:  20 min’s

Parents of Teens who have tendencies toward depression should think twice before putting their children on antidepressants. It may make things worse.

Warnings on antidepressant drugs should be expanded to say the risks of suicidal thoughts and behavior extend to adults ages 18 to 24, U.S. health officials said on Wednesday.

I come from a family where depression runs rampant. I have suffered from it myself. And when it hits it is amazingly severe. But, I can say from experience that the main factors that have helped me and those I know who have gotten a handle on their depression boil down to diet and exercise.

There are certainly cases where their is little hope but to medicate someone who is suffering intensely. But, (though I am certainly not a doctor and can’t proscribe the correct course of action for someone to take) I strongly believe that MOST (though, not all) people can take back a large portion of control in their lives by simply making these few changes:

Daily exercise: At least 4 days a week, engage in STRENUOUS exercise. That would include interval training, weightlifting, cardio kickboxing, etc. It has to be very tough, that’s the key. Of course, always take at least one day off a week.

Balanced and Consistent Diet: We all go through periods where our diets are balanced, but it’s the consistency that makes the difference. Include LOTS of fruits, veggies, and protein. Keep carbs relatively low, especially any carbs that are white (white bread, sugar, etc). High glycemic carbs are HORRIBLE for your depression levels. Sugar is the devil.

As for supplementation, I suggest at least 6 grams of fish oil a day, 3 grams of vitamin C, 200 IU of Vitamin E, and 50mg of B every day. The Fish Oil is particularly important for those suffering from depression.

Never forget much of the research on the topic has shown that Depression is largely a hormonal problem. Exercise and Diet have enormous effects on the bodies hormone levels (for the better), and to neglect these natural forms of “self medication” is down right idiocy.

It seems so simple (maybe too simple), but it is amazing how effective a consistent diet and exercise routine can be at curbing the worst excesses of depression. I know that it has worked for me and those who have followed my advice. It isn’t a cure, but it is a remarkable difference.

There has been research going on in the field of longevity over the promise of dietary restriction for some time.  Now there is a promising new study involving worms that may have singled out a gene that could help us pinpoint a similar effect in humans.

Video games aren’t just for stoners and college dorm rooms:

“Traditionally, physical education was about team sports and was very skills oriented,” said Chad Fenwick, who oversees physical education for the Los Angeles Unified School District, where about 40 schools now use Dance Dance Revolution. “What you’re seeing is a move toward activities where you don’t need to be so great at catching and throwing and things like that, so we can appeal to a wider range of kids.”

Workout of the day: Wednesday, May 2nd

A: Cleans: 5×5 (full rest, aka 2-3 min between sets)
B: Romanian Deadlifts: 4×8 (same)
C: Burpees: 5×10,8,6,4,2 (no more than 45 sec’s rest between sets)

Workout of the day: May 1′st

Pick a cardio machine or run outside and do:

Intervals: 3 rounds of 1 mins on, 3 off.

steadystate: 20 mins at 60%

Workout of the Day: Monday, April 30th

 A1:  Front Squats:  3×10

A2: Chin ups: 3×10

B1:  Step ups: 3×10

B2:  Push ups: 3×10

C: Leg lifts: 3×10

30 sec’s rest between sets, 2 min’s between exercises. As always, stretch well your hamstrings, quads, glutes, calves and shoulders afterwords.