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Sports Workout Weekly => Issue #23
March 15, 2007


Welcome to the third issue of Sports Workout Weekly. A final if you've missed the last two installments... Sports Workout has replaced Sporting Excellence and is now delivered to you weekly rather than monthly.

With a heavy emphasis on usable workouts and training plans, the aim is to make it shorter and more practical than the old newsletter. With that point in mind...

If you happen to be a trainer or coach... or just a fitness enthusiast who's tried more routines than I've had hot dinners... I'd love to publish your workouts in this ezine (full credit given to you of course). If you have unique routine you want to share (be it for weight loss or water polo, with body weight or barbells) simply reply to this e-mail and I'll be in touch.

Warmest regards,

Phil Davies BSc., CSCS, CPT

P.s. If this e-mail doesn't format correctly in your e-mail software (i.e missing images, broken links etc) you can always see the contents at the following back issues web page:

WORKOUT OF THE WEEK - Body Weight Circuit For Strength Endurance

The following strength endurance workout requires no exercise equipment or resistance other than your own body weight. It's based on a traditional circuit training format.

The program progresses over a 6week period, which can be adjusted according to your level of fitness. Progression should come in the form of either increasing exercise time (or repetitions) rather than increasing weight. Alternatively, the rest interval between exercises can be reduced. Change only one of these variables at a time however - either increase exercise time or reduce the rest interval. Don't do both in one session.

Strength endurance is an important factor in many sports, both classic endurance events and many team sports such as hockey, soccer and lacrosse. This workout is also useful for combining a strength and endurance workout into one, short and convenient session. As such it's excellent for raising your metabolism (both short and long term) and can be used as part of a fat loss exercise plan.

Click here for descriptions of these exercises

ARTICLE OF THE WEEK - The Importance of Omega 3 Fats in Your Diet

By Jean Helmet

In order to have a healthy diet you may need to add Omega 3 fats to your food plan. Adding fats? Yes adding fats but these are good fats and can reverse, prevent, or alleviate some health concerns. Omega 3 fats include DHA docoahexaenoic acid is high enough amounts will support retinal health and brain function. EPA eicosapentoic acid aids in the reduction of inflammation as in Arthritis.

Omega 3 fats are important for the production of prostaglandins a hormone like substance that is needed for such things as control of smooth muscle contraction. It also helps to lower blood pressure and body temperature as well as reducing inflammation. Other physiological functions that are regulated by prostaglandins are blood clotting, nerve transmission, kidney function and inflammatory and allergic responses. The production of other hormones is also aided by prostaglandins.

A diet rich in Omega 3 helps cell membranes to function properly. Other health issues such as cancer, heart disease, asthma, rheumatoid arthritis, obesity, diabetes, and ADD/ADHD can be positively affected by consuming Omega 3 fats. Brain and retinal health is supported by Omega 3ís. DHA in high amounts will benefit brain function. Alzheimerís, Macular Degeneration and memory are also improved with adequate amounts of Omega 3 fats either in your diet or in supplement form.

Although there is no recommended daily allowance (RDA) of Omega 3, it is recommended that approximately 2% to 4% of your daily caloric intake. This can be achieved by adding flaxseeds and wild salmon to your food plan. Eating Hoki fish, native to New Zealand, will also add Omega 3ís to your diet, if it is available to you. The Hoki fish is also found in cold, fresh water.

There are many foods that are rich in Omega 3 fats. Spinach, Brussell sprouts, Collard Greens are dark green vegetables that have high amounts of Omega 3ís. Walnuts, salmon, scallops, halibut and shrimp are also rich in Omega 3 fats.

Omega 3 fat supplements are available in capsule form. They are also available in concentrates. The concentrated forms are available over the counter or by prescription. Talk to your doctor or pharmacist to determine if Omega 3 fat supplements are something you should consider adding to your dietary regimen.

It is extremely important to look at labels. The best supplements are those that are of pharmaceutical grade and those that have been molecularly distilled (purified of toxins). This increases the safety of their consumption and the potency (quality) of the supplements.

We have found a pure pharmaceutical grade, molecularly distilled fish oil product that is naturally high in DHA and EPA.

Coming from the Hoki Fish Located on the pristine southern coasts of New Zealand, where the waters are extremely low in pollution and toxins. Discover the best fish oil product on the market today and the one we ourselves personally use. We recommend you learn more.

Jean Helmet is one of the editors for a series of health sites, We offer a free health book for subscribers to our websites newsletter. We cover everything you need to know on nutrition, as well as omega 3 nutrition, and how to improve your general overall health. Check out our nutrition health book, for more information on our free featured book:

With over 5,100 training plans and workouts, there is no excuse not to be in the best shape of your life! Each and every workout has been developed by a Certifitied Strength & Conditioning Specialist and comes complete with precise sets, repetitions and exercise animations.

Programs are grouped according to a sport or outcome and given their own website for you to access them easily. Here's just a sneak of what workouts you can get instant access to:

  • Fat burning workouts (men and women)
  • Body weight only workouts
  • Strength and power workouts
  • Workouts for tennis, golf, soccer, football, ice hockey, basketball, water polo (there's too many sports to mention!)
  • Kettlebell and medicine ball workouts
  • Core strength and "abs of steel" workouts
  • Agility workouts
  • Senior workouts
  • The list goes on, and on... and on

For a small, one-off membership fee you get exclusive access to ALL these workout websites and every single in-depth program. Plus there's a vibrant forum of likeminded members who you can share your stories and training questions with...

Here's all the workouts and programs and how you get a workout pass today...

Sport-Specific Flexibility Programs
Get a customized stretching plan, complete with crystal-clear photo images, designed specifically for your sport.

Personalized Nutritional Analysis
Is your diet letting your performance (and your health) down? the only way to know is with a thorough, professional dietary analysis from a Registered sports Nutritionist. Shortly, you'll be able to send us your food diary over the Net, and receive a full analysis with recommendations just a few day later.

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