I-Supplements Blog | Nutrition, Training, Supplement & Breaking Health News from i-Supplements.com

The Anatomy of a Running Shoe

When you go shopping for a new pair of running shoes, there are several things to look for. Knowing the correct terminology also helps when it comes to making an educating decision instead of buying a pair just because they look cool. Competitive runners are notorious for wearing gaudy looking shoes sometimes, but the looks are the last of their concerns. Performance, comfort and the right kind of fit is important. The shoes need to be bought with your weight, arch and type of running that you do most (distance and surface).

Here are some terms and definitions:

Uppers – the area that extends from the laces down the side of the shoe to the sole. Synthetic fabric uppers are lighter, breath better and are washable. To prolong the life, wear them only to run in and make sure to dry slowly if they should become wet. Running shoes should have a padded tongue to cushion against lace pressure and a padded ankle collar to cushion the ankle and help prevent Achilles tendinitis. The height of the collar is important as well especially if you wear the no-show socks. A higher collar will rub and leave blisters if your socks are not high enough. Be sure to take your socks with you when you are test-driving new shoes.

Midsoles – The midsole is located between the outsole and the upper. It is the most important part of any running shoe. It controls excessive foot motion and provides cushioning and shock absorption. A PU (polyurethane) midsole is generally stronger, heavier, denser and more durable than an EVA (ethylene vinyl acetate) midsole that tends to be lighter and breaks down easier.

Most shoes are also cushioned with gel, foam or various other manufacturer-specific technologies that are encapsulated in the midsole. This cushioning lasts longer than previous methods and often adds stability and shock absorption.

Outsoles – the treaded layer glued to the bottom of the midsole. The outsole resists wear, provides traction, and absorbs shock. It is usually blown rubber, hard carbon rubber, or a combination. Blown rubber is the lightest, but not as durable as carbon. Stud or waffle outsoles are good for running on dirt or grass because they improve traction and stability. Ripple soles are better for running on asphalt or cement surfaces. So trail running shoes are made differently than road shoes.

Heels – The heel counter is the inflexible material surrounding the heel. It must be rigid and durable to support and stabilize the heel. Because the internal heel counter material is thin and tends to lose its stiffness, an external counter is usually placed between the midsole and base of the heel counter. A wedge, which adds height to the heel, enhances the shoe’s ability to absorb shock and reduces strains. While this can ease problems like Achilles tendinitis, a shoe with a higher heel may feel less stable.

A few other tips I would give is to make sure you go up in size on your running shoes. I wear a full size larger due to the expansion of my feet when running longer distances. Also, if you aren’t sure of exactly what you need, go to a running store. The shoes are not priced much higher, a knowledgeable sales person can help guide you in the right direction. My running store puts customers on a treadmill, videos they gait and makes recommendations by whether you are neutral, pronate or supinate when you run. Also, they give a great grace period on which you can run in your shoes and return them if they don’t work out for you.

A great pair of shoes can make a world of difference on your performance, comfort, stability and can possible help to keep you injury free by keeping knees, ankles and feet correctly aligned, protected and cushioned. Remember to keep track of mileage (500 miles is my time to buy again) and don’t get hung up on price. Your shoes are your main expense when it comes to running – don’t cut corners there or you might be sorry in the “long run”.

Jill Purvis – i-Supplements.com

Mission NOT Impossible – Log 64

Day 158, April 18, 2012

Good morning everyone. Today is going to be a great day.  I’m going to relax this morning then it’s time to get busy.  I hope you all have a great day!

7:30 am: 2 scoops of Prolein Protein by GAT, 2 cups of coffee with  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.

11:30 am:  Veggie Burger with steamed carrots.  1 L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA, and water with fruit punch crystal light. 

I am going to lay out in the Sun.  Yes, I actually did say lay out in the sun, it is warm enough finally.  I’m taking a little bit of “Me” time.  I have loads to do later but for now it’s all about relaxing. 

4:30 pm:  Turkey, mashed potato and green beans with spray butter with.   1 L-Carnitine Plus Rasberry Ketones and 1 Dymatize Tonalin CLA along with water.

I’ve done really well drinking my water today.  I’ve already drank over a 1/2 gallon.  Definately going to make my gallon goal.  Go Me!

6:00 pm:  Time for us to go out to the woods.  I’m going to walk around a little bit, it’s still muddy so I won’t be able to do much but I’m still going to do it.

Walked down the hill then ran back up it.  I think this is going to work well.  Now it’s time for our bike ride then it’s time for upper body workout.  I didn’t get the the Y but I rode my bike 1 1/2 miles then worked out with weights for my upper body.  I’m way out of shape with the weights.  The bike is getting easier and easier.  Yay!  The big seat has helped tremendously.   The great thing is that I followed through and finished excercising for the day. 

9:00 pm:  Breaking News:   I guess someone has seen a cougar in front of our house going back to the woods we are gettting ready to walk in.  That’s a little crazy.  I know you are probably all thinking I’m not going to walk back there now.  Well guess what?  You are wrong!  Greg’s Uncle brought us over a handgun so we will be safe.  It’s pretty big so I have to see how I do with it.  LOL!  That should show my determination.  NOTHING IS GOING TO GET IN MY WAY! Not even some HUGE, fast People eater! I wonder if that’s anything like the One Eyed One Horned Flying Purple People Eater?   LOL Just kidding!   And now its time for me to have my last meal.    I’m having my 2 scoops of GAT Prolein protein shake along with my 3 Colostrum by TBR Labs and water.  And I just wanted to mention that I did indeed drink my gallon of water.  Go Me!   I hope you all have a great night and sweet dreams. 

Laura Meyer

Sports Drink Spitting – What is it & how does this work?

The carbohydrate content in sports drinks benefits running performance, we know this. Carbs are quickly absorbed through your intestine and into your bloodstream, which then carries them directly to your working muscles to be used as an extra fuel source.  This is a pretty easy concept to understand.  But now recent studies are showing that individuals don’t actually have to swallow the sports drink to experience the benefits.  Just by rinsing your mouth with a sports drink and spitting the drink out can enhance your performance just as much as swallowing can. The area of the brain that controls motor control will be activated by swilling just as it does by swallowing.

It appears that the human tongue contains specialized carbohydrate receptors that communicate directly with the brain in ways that reduce perceived effort during exercise according to  Asker Jeukendrup and colleagues at the University of Birmingham. This discovery is good news for runners who struggle to keep fluids down during longer races, since it allows them to enjoy some of the performance benefits of using a sports drink without even bothering to try to keep it down. Although it can help, if an individual is participating in a longer event (hour and a half or more), it may not be advantageous to swill and spit. Heat can also be a factor, due to the fact that the athlete may need the electrolytes and/or the hydration.  Also, the sports drink contains 200-250 calories of much-needed energy.

Always be sure to practice any new method(s) prior  to competitions to see how your body reacts. If you choose to spit, be polite and look where you are spitting first!

Jill Purvis – i-Supplements.com

Mission NOT Impossible – Log 63

Day 151, April 11, 2012

Good Morning everyone!  I hope your day is as great as mine is going to be.  It’s time for  the day to begin…

7:49 am: 2 scoops of Prolein protein powder, a cup of coffee with  1 L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA, and water.

I don’t really have alot to do today but I am going to begin the process of cleaning the basement for Dylan’s 11th Birthday.  Its terrible how many times I have cleaned the same spots over and over again.  LOL!  But it’s not going to clean itself so I guess that leaves me.  So excited.  NOT!

11:30 am:    Turkey, broccoli with spray butter  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.  I love the energy I have been having.  I am stoked to get things ready for Dylie’s party.

4:00 pm:  Chicken salad with celery and fruit salad along with   1 L-Carntine Plus Rasberry Ketones and 1 Dymatize Tonalin CLA. 

Greg has loads of homework so I am going to go back to the woods again and clean up the trails.  I feel so much better after I go and work.  It’s amazing how much better you feel when you work up a sweat.  I totally recommend doing something to get your hear rate up ladies it will pay off in the end. 

5:00 pm: We had quite a bit to do again today.  The days have been so windy it keeps knocking the branches out of the trees.  It almost feels like my house.  It’s some crazy days.  It will all work out in the end of course we just have to keep going.  What else is new?  LOL!

8:00 pm:  It’s time for my last meal.  I’m having my 2 scoops of Prolein along with my 3 Colostrum by TBR Labs and water.  I’m feeling lots better after getting out on the trails again. I’m waiting to get the poison ivy all over me as per the usual but I do love to work outside again.I hope you have a great night and sweet dreams.  Stay warm… Where on earth did the warm temps go?

Day 152, April 12, 2012

Good morning everyone.  Happy Anniversary to my Mother in law and Father in law.  It’s a nice change to see love conquer all.  I hope my marriage last as long as theirs, which it will since I am married to the most wonderful man in the world!

7:35 am: 2 scoops of Prolein, a cup of coffee with  1 Top Secret Nutrition L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.

11:30 am:  Lean Cuisine Meal:  Turkey, Green beans and mashed potatoes with spray butter  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water with lemon.  This has got to be the my absolute favorite meal that Lean Cuisine makes.  You should try it…

5:00 pm:  Baked chicken  with a baked potato with spray butter with peas.   1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA along with water.

6:00 pm:  My daughter Breanna is joining the National Junior Honer Society tonight so we are going to go to her ceremony and then to Cody’s track meet.  Busy days… Greg has class today so we are going to keep ourselves busy.  It’s nuts how many things happen on Tuesday’s and Thursday’s since Greg has been taking classes on those days.  Geez…

Cody placed second in shot and 3rd in disc.  He had some problems with the relay but he’s going to work on it. 

9:00 pm:  I’m having my 2 scoops of Prolein along with my 3 Total Body Research Labs Colostrum and water. It was a little cool out today but that’s ok I just layered.  LOL!  I hope you all have a great night and sweet dreams.  Stay warm… When is it going to get back to the nice weather?  It was 80’s then boom back to being cold.  Do I really want to live in Indiana?!!

Day 153, April 13, 2012

Good morning everyone.  Today is going to be a great day!  Greg and I are going on another date.  We wanted to go to Indy but Cody’s band is all coming over and I need to be there to babysit them.  It’s going to be a short date but we get to spend time together BY OURSELVES which is always Amazing.  On with our day..

7:45 am: 2 scoops of GAT Prolein protein powder, a cup of coffee with  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.  I’m actually on my second cup of coffee and it is just what I need.

11:30 am:    There are days I hate having to eat.  It just seems like such a bother.  I keep eating the same stuff and I’m getting very bored.  I haven’t been drinking the amount of water I need.  I decided to eat a protein bar for lunch.  There are several different flavors so it’s a little different.  1 L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA, and water.

4:00 pm:  Baked chicken  with a baked potato with spray butter, broccoli and fresh strawberries.   1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA along with water.

CLUCK, CLUCK, CLUCK, CLUCK……..I swear I am going to turn into a chicken as much as I eat it.  I need to find some different things to eat so I’m not so bored with it.  Anymore, I try to eat something to hold me over when we go someplace because I have to find something else to focus on instead of the food.  Before Greg and I would go out and it was alway, “Oh, I can’t wait to eat at the Olive Garden,” or “I can’t wait to eat at Applebee’s!”  I always order the same thing to eat at the  restaraunts.  AND I always order the same drinks..I think that’s one thing I miss is the Mucho Margaritas.  But they are what made me FAT so I have to abstain.  I know what you’re thinking, ‘Poor Laura, she can only eat chicken and can’t have anything to drink but water.’  Yeah right.  We are a selfish lot and we only care about ourselves and you know what?  I am the reason I am fat!  That is that!

6:00 pm:  We are going back out to the woods.  We are almost finished with the trails.  They are about 3.5 miles from my front door, if we go through all of them.  We have hills and all so I’m going to start walking them.  I have been bad about the excercise part.  I am still so self conscious.  I am doing something every day but it’s not enough to get where I want to be and do you know who’s fault that’s going to be?  Mine!  I need to pick myself up and begin again.   Time and time again I have just said, “F this.  I’m sick of all the chicken and vegetables.  I want candy!”  Do you know I have actually thrown a fit.  Yep you heard right, I have stomped my foot because everyone else is eating the ice cream and   cake and other goodies.  I will never forget the look on my husbands face when I did that the first time.  I felt like a 2 year old.  My husband told me I am in charge of myself and if I wanted to stop eating healthy then it was my choice.  And in a WHINY voice I said, “NO!  I’m going to lose this weight even if it kills me!”  But you know what, all kinds of people maintain a healthy lifestyle and they look great.  And it didn’t kill them.

9:30 pm:   We had to come home before we finished the last trail.  The neighbor’s dogs came toward us growling so it was time to come back to the house.  I have felt better getting out there.  Now I just need to get the weightlifting part in and I’ll be set .  Now it’s time for my last meal, I’m having my 2 scoops of Prolein along with my 3 TBR Labs Colostrum and water.   I hope you all have a great night and sweet dreams.

Day 154, April 14, 2012

Good morning everyone.  It is going to be very busy day.  My son, Cody, is going to his Junior Prom and then I have a baby shower, then back to the school for their walk through and more pictures.  I had better get going so I can get everything done.  I hope you have a wonderful day!

8:30 am: 2 scoops of Prolein Protein shake by GAT, a cup of coffee with  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.

12:30 pm:  Egg white omelette with green peppers and onions.  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water with fruit punch Crystal Light. 

4:00 pm:  Everyone over to our house to take Cody and Michaela’s pictures.  I was terrible.  I had three camera’s going.  I can’t believe he’s already going to his Junior Prom.  Time definately flies.

5:00 pm:  Time for the Baby shower.  I’m having some fresh fruit and some veggies.  Yay, go  Me!  Then I was bad I had a small piece of cake.  Boo for me, but it was really good. (And I’m not a cake person)   1 L-Carnitine Plus Rasberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA along with water.

7:00 pm:  Time for me to get back home so I can get to the school in time.  We have to take Cody’s picture money to him so we gotta get going.

 7:44 pm:  We are stuck behind a wreck.  Poor kids.  They were on their way to Prom and some moron pulled out in front of them so instead of doing the walk through for their prom they are on their way to the hospital.  I hope they are alright!  We are running out of time to get the money to Cody.  We really need to get some smarter people directing traffic.  I mean come  on, a monkey could do it better than our finest.

8:00 pm:  Well we missed their walk through and barely got his picture money to him.  I’m completely frustrated.  We are going to go to the Grub to eat.  Well they don’t eat healthy in Osgood at all.  There wasn’t a think I could eat there.  I have a salad with ranch.  (I’m ashamed to say I ate it) but I did drink water and not a diet pop so I took a little but then a gave a little bit back too!

10:00 pm: It’s finally time to sit down for a minute and my last meal. I’m having my 2 scoops of Prolein by GAT along with my 3 Colostrum by Total Body Research Labs and water.   I’m thinking I’m not going to sleep at all tonight, or at least not until Cody is back home.  My heart stopped for a minute when I saw the police lights at the accident earlier.  Cody and Michaela are going to the after prom so that’s a little bit better but I still don’t trust all of the other people out there.  It’s going to be a long night.

Day 155, April 15, 2012

12:00 am:  Well I’m still wide awake and a nervous wreck.  Prom is now officially over so now I wait for the after Prom to get over with.  He said he probably wasn’t going to stay the whole time so I’m going to wait for him to get home.

4:00 am:  Well he isn’t home yet but he should be soon.  I’m getting really tired but I can’t sleep.  A parents worry is never over.  I hope he will get home soon.

6:00 am:  I must have dozed off, Greg came into the living room to get me and I told him Cody hadn’t gotten home yet, about that time Cody was coming into the house.  Greg asked him if he had a good time and he said the after prom was really stupid but that he had eaten a worm(I’ve been a little hungry lately but I’m not ever going to go there.)  I’m going to bed.  I would say sweet dreams but it’s more of a good morning…

2:00 pm:  Ok I am totally off kilter now.  I’m going to drink my  2 scoops of GAT Prolein, a cup of coffee with  1 L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA, and water.  And now we are off to Walmart to get some diabetic stuff for my Dad then on to Kroger.  I am so tired.  I hope I wake up soon.

5:00 pm:  At my Dad’s house giving him his blood testing strips.  We are going to make dinner as soon as we get home.  I’m really tired.

8:00 pm:  Ok we are finally home.  We bought seasoned chicken breast from Kroger and we re making them for dinner along with potatoes, green beans, and fresh strawberries and pineapple.  I’m going to take my 3 TBR Labs Colostrum and drink my water then I’m going to bed.  I’m skipping my Protein shake and my supplements.  Tomorrow I have to get back on it.  I hope you all had a great day and have sweet dreams…

Day 156, April 16, 2012

Good Morning everyone.  I feel better after getting some sleep.  I’m glad to say that I can take it easy today.  At least until we go to the animal shelter and walk the dogs.  I hope you all have a great day!

7:49 am: 2 scoops of Prolein protein shake by GAT,  1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.

Its time for me to get the dishes done and clean up the house yet again!  I really need to find that darn cleaning fairy.  It’s so windy out it’s not a good day for me to do much out there anyway. 

11:45 am:    Turkey breast, asparagus, green beans, and pineapple  1 L-Carnitine Plus Rasberry Ketones and 1 Dymatize Tonalin CLA, and water. 

3:15 pm:  The kids and I are going to walk the dogs.  There are so many dogs here that need to be walked and I am only able to walk a few each Monday.  If you are an animal lover then I hope you will think about going to the Ripley County Humane Society and help out.   Or better yet if you are in need of a new furry friend then they have plenty of dogs and cats for you to choose from.  I was only able to walk three dogs or maybe I should say they walked me.  LOL!  I had flip flops on and I had to run to keep up with them.  Next Monday I am going to go over early so I can take more dogs for a walk.  I’m going to wear my tennis shoes so I can keep up with them.  One of the best parts of being a volunteer is you are able to take a dog for a walk down the road and they will definately keep a brisk pace.  I LOVE it!  I can’t wait to go back.  If gas wasn’t so expensive I think I would go there every day.

5:00 pm:  We are having left overs for dinner.  I’m having the seasoned chicken with steamed potatoes and  broccoli.  I broke down and drank 1/2 diet pepsi.   I took my supplements:  1 L-Carntine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA and now i’m drinking my water.

6:15 pm:  We are going to go back to the woods again.  We only have a small section of the trail to finish and then it will all be done. 

7:00 pm:  We had so much fun back on the trails.  We took both quads back there and took our two youngest kids.  We played on the trails after we finished cleaning up.  There was so much mud and water.  We were all a muddy mess by the time we got finished but it was awesome!  We used to play quad tag all the time when the kids were little.  We have been so busy we haven’t been back to the trails for over 3 years.  I’m totally psyched to get started walking the trails!

8:00 pm:  It’s time for my last meal.  I’m having my 2 scoops of GAT Prolein along with my 3 Total Body Research Labs Colostrum and water.  It took a little bit of time to get all the mud cleaned up but it was so worth it.  I didn’t make the kids wear their old clothes and shoes so I have to wash them all and get them dry for tomorrow.  I’m going to sit down for a little bit then hopefully go to sleep.  I hope you all have a great night and sweet dreams…

Day 157, April 17, 2012

12:00 am:  I’m having trouble getting to sleep again.  What on earth is going on with me?

4:00 am:  Well I’m still up.  I guess I’m going to watch a movie. 

6:30 am:  I can hear Greg getting up and waking the kids up.  I didn’t sleep again last night.  I’m wondering what is going on there.  I am going to go back to my room and try to get a little bit of sleep before Dad and I go to run our errands.  Cross your fingers I can sleep a few hours.

10:49 am: 2 scoops of Prolein by GAT,   1 L-Carnitine Plus Raspberry Ketones and 1 Dymatize Tonalin CLA, and water.
 I was gone a little longer than I thought I would be so I didn’t eat lunch.  I had a late breakfast anyway.  I hate not being on my schedule.  It makes me feel like total crap. 

5:00 pm:  Baked pork chop, baked potato, and broccoli and two glasses of water.  I took my   1 L-Carntine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatie Tonalin CLA. 

Greg has class tonight and Cody has a track meet,  so it’s dinner for three.  I’m going to do the dishes while I’m cooking dinner.  After dinner  I have to take the scraps, change the litter boxes and take out the trash. 

8:40 pm:  It’s time for my last meal.  I’m having my 2 scoops of Prolein along with my 3 TBR Labs Colostrum and water.  I’ve had my shower and now I’m sitting down and I am tired so I’m thinking I should sleep tonight.  Cody came home from his meet and he placed third in shot and 1st in the 400 meter.  I’m so proud of him.  He was never a runner but he’s doing well now.  He has inspired me to give running another chance.  He will push me when I want to give up so I’m excited about that.  I’m going to go now and I hope you all have a great night and sweet dreams…

Laura Meyer

What is the Best Width for Bench Pressing?

This is a question that has caused quite a bit of discussion in many gyms. While using a varying grip during your chest workouts can help to widen or thicken pec muscles, if you want to know what the ideal width for you personally, here is a simple test.

Get down into a normal push-up position. Have someone take a measuring tape and measure the width between your hands. This is the optimal width your hands should be in while you are doing a bench press. Get used to having your hands in this position so you know each and every time where to position yourself.

Now, get to benching!

Pecs need proper nutrition to keep growing. Find the best growth-inducing supplements at i-Supplements.com.

Cyclo Rem Gf by Infinite Labs

I have been using Cyclo REM GF for 3 weeks now and can definitely see an improvement in my sleep patterns. I use a scoop at bedtime in a small glass of orange juice. Water works fine too, but orange juice completely covers the chalky taste. I have been falling asleep quicker and seem to be in a deeper sleep. I normally tend to wake up 5-10 times a night, but now that seems to be cut in half.

Cyclo Rem GF

I don’t tend to sleep as long while taking this product and never need an alarm to wake up, but feel very rested and ready to start my day immediately. I haven’noticed a big change when it comes to workouts, but I haven’t been craving my 20 minute power nap that I usually long for. If you are looking to improve your sleep and feel more rested and alert during the day, I recommend you try Cyclo Rem GF by Infinite Labs.

Jill Purvis – i-Supplements.com

Active Stretching – What is it and how it can help with your fitness goals

Active Stretching are stretches that are done prior to activity.  This type of stretching works for you by stimulating and preparing muscles for use during your workout. Active stretching will not only stretch your muscles, but thoroughly prepares them for the specific action by activating them. Active stretches increase active flexibility and will also strengthen the agonistic muscles.  These stretches are hard to hold and maintain correct form more than 10 second and rarely are required to be held for longer than 15 seconds.

Many of the stretches (or movements) are found in various forms of Yoga – think Warrior, down dog, forward bends, etc. When participating in active stretching, there is more potential for injury and muscle soreness than passive stretching or having another person  stretch the relaxed limb past it’s normal range of motion (partner stretching). Just be sure to move into the stretches slowly and with control.

Active stretching uses both the agonist and antagonist muscles. Agonist muscles are those that are the contracting (or shortening) muscle, the opposing muscles are the antagonist muscles. In a bicep curl, the biceps are your agonists, your triceps are your antagonist.
 
Some examples of active stretching:

Lifting knees to chest while walking forward (15 to 20 alternating)

Walking straight leg toe touches (15 to 20 alternaing

Forward lunge w/back leg straight, then straighten front leg (nose to knee hamstring stretch with straight back), to standing lunge w/back knee bent.  Repeat on other side (3-6 times each – staying slow and controlled and moving smoothly from one postion to the next).

These examples would be appropriate for any activities that include running.  Think about the activity you are preparing yourself for, the muscle groups you will be engaging and focus your active stretch routine around those specific muscle groups.  Swimming and rowing would require more upper body active stretches, biking would focus on lower.

Jill Purvis - i-Supplements.com

Mission NOT Impossible – Log 62

Day 150, April 10, 2012

Good morning everyone.  Today is going to be another great day.  I hope yours is as well.  I’m going to have a quiet day by myself today until Dylan gets home from school.  Cody and Breanna are going to see Blue Man Group in Louisville, KY, and Greg is going to be at school.  He has a test so cross your fingers. 

7:45 am: 2 scoops of Prolein, a cup of coffee with  1 L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition and 1 Dymatize Tonalin CLA, and water.

11:30 am:  Lean Cuisine Meal:  Turkey, Green beans and mashed potatoes with spray butter  1 L-Carnitine Plus Rasberry Ketones and 1 Dymatize Tonalin CLA, and ice tea with lemon.

4:00 pm:  Blackened chicken salad with fat free italian dressing, and an apple and banana, water,   1 L-Carntine Plus Raspberry Ketones and 1 Dymatie Tonalin CLA. 

5:00 pm:  I asked Dylan what he wanted to do and he said he wanted to go back to the woods.  He wanted to ride the trails, which we did, but then we also cleared some more brush out.  I talked to my in laws and they are going to mow a path so we can start walking.   My back is killing me so working in the woods must be doing something.  I am so out of shape.  But I keep doing it and I’m sweating like crazy so it is working.

8:00 pm:  It’s time for my last meal.  I’m having my 2 scoops of Prolein along with my 3 Colostrum by TBR Labs and water.  I’m sitting with my heating pad on my back.  I still feel great after getting outside again.  I have to say it was pretty chilly out there today but we were out there about two hours working again.  Need to pick up some more gas for the 4 wheeler and then we can get back to work tomorrow.  Dylan and I rented the movie Descendents so I’m off here for tonight.  I hope you all have a great night and sweet dreams.  Stay warm…

Laura Meyer

Raspberry Ketones 

Most people probably aren’t surprised there’s another weight loss supplement being highly advertised. However, what most people don’t realize though, is that this new natural weight-loss aid is different than most of the others available in the industry. Raspberry Ketone Products are the latest natural weight-loss remedies available to consumers. Raspberry Ketone is a compound present in red raspberries. It is the element that gives the berries their aroma, but is only present in very low levels. Raspberry Ketone is on the USDA’s list of ingredients that are recognized as safe. 

What Dr. Oz Has to Say:

Raspberry Ketone Products have been a popular topic of discussion lately. In fact, it has even been featured on the Dr. Oz television show. According to Dr. Oz, this product burns excess calories by increasing the body temperature, which leads to the loss of fat. On a recent Dr. Oz episode, he stated that combining Raspberry Ketones with Tonalin CLA is highly effective and can boost the effects of the Raspberry Ketones. CLA has been shown to help increase muscle tone and reduce fat. 

Supplement vs. Eating Whole Raspberries:

The obvious question is why don’t we just eat a lot of raspberries instead of paying money for the product? The reality is that it would take 90 pounds of fresh berries to get the same amount of ketone that is found in Raspberry Ketone Supplements. Also, raspberries contain sugar, which is usually avoided in our efforts to lose weight. In the supplement, the ketone enzymes have been isolated to give us the benefit of the ketone, but not the added calories. 

How it Works:

Raspberry ketones work in several different ways. It increases the levels of the hormones norepinerphrine and adiponectin. This causes the body’s temperature to rise and helps the body burn more fat. Increasing the level of adiponectin helps lower glucose levels. 

Side Effects:

Another benefit of Raspberry Ketone Products is that they present no side effects. The only exception is for those individuals who have side effects from the consumption of regular raspberries. The main reason for this is that Raspberry Ketones are not chemically altered, they are completely natural. 

What we offer:

I-Supplements offers a good selection of high quality Raspberry Ketone Supplements. We also sell the Tonalin CLA by Dymatize as mentioned above and combining the two together will provide you with an amazing natural weight-loss stack.

Hilary Bemis – i-Supplements.com

Training Runs to Increase Your Speed, Endurance and Strength

I have been a runner for over 20 years. I have taken the last year and a half off due to a busy work schedule. Thank goodness my schedule has changed, but I have been left with slow, sluggish runs due to taking off for so long. Now that I decided to throw a Half Marathon in my schedule (with only 6 weeks to prepare) and the fact that I am a very competitive personality – it’s time to work some specific training runs to increase my speed and endurance.

Here are several types of training runs for you to include in your training.  There are a million ways to do them, but if you understand the concept you can vary them up.  No two runs need to be the same!

Tempo Run – usually I use different paces for this run. Warm Up pace, Race Pace, Recovery Pace and Cool Down Pace. My Race Pace is whatever pace I use for the run I am currently training for.

My last tempo run was:

50 minute run – 10 min warm up pace, 5 min race pace, 5 min recovery, 5 min race pace, 5 min recovery, 5 min race pace, 5 min recovery, 10 min cool down

Fartlek Run – Shorter burst of speed. Fartlek is a Swedish term that means “speed play”. Use this run to push into your anaerobic threshold. For example, use lamppost to lamppost alternate speed and recovery.

Hill Run – I have a great outside run through a hilly neighborhood I use which is about 2 miles, so I do a 1 mile flat warm-up, the 2 mile hill run, reverse the 2 mile hill run then finish with repeating my 1 mile flat run for cool-down. Treadmills can always be used if you don’t have hills in your area.

Using these training runs can greatly increase your speed. By keeping your runs varied, you will help to reduce boredom and avoid overtraining. ALWAYS be sure to warm up and cool down properly and stretch afterward.

Jill Purvis  – i-Supplements.com