"Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

Contents

Motivation & Inspiration
Training
Nutrition
Forums & Supplements



Motivation & Inspiration

"Prepare for Glory gentlemen! Throw your fear aside. Throw your lack of confidence aside. Throw all the bs in your life aside. When you make it this far...all you can do is climb up. Wrestle till your last breathe!!!"
- Frank Michael

For your daily dose of motivation, check out my "Motivation" column on WPM Women.



Forums & Supplements

Anabolic Minds

  • Second largest bodybuilding and fitness forum
  • Articles, blogs, information readily available!
  • Partnered with NutraPlanet for all your supplement needs

Good Fats

"Good Fats" are a basic staple supplement that should be in EVERYone's supplement regimen. That said, if get your daily omega-3, omega-6, and omega-9 needs through your diet, it is not necessary to supplement with them. Those that do NOT get adequate amounts in their diet should ensure that they are covering this need with something. There are many "good fat" products available - inclusive of fish oil, flaxseed or hempseed oil, and much more.



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Introduction

Welcome to the seventh edition of my Newsletter! There comes a time in all our lives when the importance of our health becomes apparent - for some it is sooner than later. When that happens, you have two choices to make: Either you do everything possible to ensure your future health and fitness, or you do nothing. I know which group I would rather be in. What about you?!

This month in the 'Training' section, I have explained how you can train to optimize your cardiovascular fitness, to help decrease the risk of heart disease and other heart-related issues.

In this month's 'Nutrition' section, I have identified seven superfoods that can help improve your heart health.

If there is something that you would like to see in this newsletter, please feel free to contact me to share your thoughts and ideas, and I will be happy to include them in future editions.

Last month was not a great month for many hearts - let's make March the month that we are well on our way to "fixing" any issues!



Training

Cardiovascular Improvements

Exercise helps improve your heart health in many different ways, the most important factor being to make your heart stronger, in turn providing a host of other benefits to the body, including aiding in the prevention of heart disease and many lifestyle diseases.

An exercise programme that includes BOTH resistance AND cardiovascular training is the best approach to keeping your heart healthy.

Resistance Training
Not only can resistance training improve your cardiovascular fitness, but it can help strengthen your heart. It also has the potential to aid in fat loss, as well as help with lowering cholesterol. Exercise can decrease blood pressure, with weight training leading to a longer lasting decrease in blood pressure than cardiovascular activities. Not only that, but it can help manage blood sugar levels.

Cardiovascular Training
Cardio is an important part of maintaining your heart health. The American College of Sports medicine recommends between 55% and 65% of your maximum heart rate for cardiovascular fitness. However, anything between 65% (as low as 55%) and 75% (up to 85%) of your maximum heart rate is going to improve your cardiovascular conditioning. That said, high intensity interval training (commonly called HIIT), training for a shorter period of time, where your heart rate constantly fluctuating between high (up to 90% or more) and low intensity, is more efficient and effective for noticing the same, if not BETTER improvements in cardiovascular fitness.



Nutrition

Seven Superfoods for Heart Health

In no particular order:

  1. Berries - especially Blueberries
    Berries, blueberries in particular, are an excellent source of antioxidants. Antioxidants help your body combat stress and are an important aid in fighting against lifestyle diseases caused from oxidative stress. Not only are they high in antioxidants like potassium and Vitamin C, but blueberries are also high in fibre, which helps decrease blood pressure and cholesterol.

  2. Omega-3 Rich Fish - especially Salmon
    Fish contains the essential Omega-3 fatty acids EPA and DHA. Omega-3 is a polyunsaturated fat that can help decrease the levels of triglycerides and cholesterol in the body. Decreasing triglycerides and low-density lipoprotein (i.e. LDL is "bad" cholesterol) can help prevent the cause of plaque and clogging of arteries, thus help in fighting risk factors that contribute to arterial and heart diseases like hypertension.

  3. Nuts - especially Almonds and Walnuts
    Nuts are a great source of Linolenic Acid, the primary member of the omega-3 fatty acid family. If the body has enough Linolenic Acid, it can synthesize other omega-3 fatty acids in the body. High in fibre plus a host of other nutrients, inclusive of B vitamins and Vitamin E, nuts provide an excellent source of antioxidants, and help prevent the clogging of arteries by decreasing cholesterol.

  4. Green, Leafy Vegetables - especially Spinach
    Green, leafy vegetables are packed full of vitamins and minerals that the body needs to function. Spinach is the most beneficial of them, containing a multitude of nutrients, inclusive of B vitamins, calcium, fibre, and potassium.

  5. Legumes - especially Beans
    Legumes are a low-fat, high-fibre food with a low glycemic index, making them perfect for lowering cholesterol. Legumes, especially beans, also contain other nutrients like calcium, iron, protein, and zinc.

  6. Oatmeal
    Oatmeal contains a lot of soluble fibre, as well as other nutrients including calcium, omega-3 fatty acids, and potassium, all which play roles in protecting your heart by lowering blood cholesterol through inhibiting the absorption of cholesterol.

  7. Olive Oil
    Olive oil is a source of the monounsaturated fatty acid (MUFA) Linoleic Acid, the primary member of the Omega-6 fatty acid family. MUFAs help reduce LDLs whilst potentially increasing the "good" cholesterol high-density lipoproteins.

Check out Rosie's MuscleRevolution for Individualized Training and Nutrition

© 2012 Rosie Chee. All Rights Reserved.
Photography courtesy of Dan Ray.