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Why Your Favorite Playlist Is Your Best Workout Buddy.

Now we know that listening to your favorite tunes while you’re exercising isn’t really anything new. But some studies on the subject have shown that getting into your playlist as you push yourself makes achieving your rep-goals a little easier.

Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more pronounced effect on the amount of effort you’re putting forth during a workout.

Music tends to distract your mind from the strain your putting on your body to achieve your exercise routine goals. While the study did suggest there’s more to it than just distraction, working out with music did make them less aware of their exertion. Such a distraction can benefit athletic performance by up to 15 percent. The faster the better, according to WebMD. Upbeat tunes send more information for our brains to process, which takes your mind off of that side stitch. Some call it a “Zonal Effect” As such as the music increases in tempo, you tend to exert more during your routines. This is especially noticeable when tracking results on those using a treadmill or cycling machine. But, keeping in mind that too fast of a pace is also not as beneficial to you either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

Everyone has that "Go To" song that gets you “in the zone,” and there’s science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky or even Star Wars. Channeling that memory, or even just the emotion of your favorite singer belting out that song boosts the motivational power of the song your listening to and has been shown to improve physical performance.

The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or lifting weights. Clueing into these beat-time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

Its been shown that you really can’t stop the beat sequence that takes place during those songs that get you moving. Researchers found that when music possesses “high- stimulating” qualities, the brain gets excited and induces movement in the listener. Basically, your playlist has the ability to make you move, no matter how much you’re dreading that workout.

Now to see where I’m going with this, for a time now, a lot of people have been waiting for Garmin to come out with a better way to listen to music, stored, from their smartwatches. The Garmin Forerunner 645 Smart Watch  Is that watch! Since it now pairs well with Bluetooth headphones you can now train without your phone strapped to your arm and still listen to your favorite tunes. With its storage capacity of keeping about 500 songs right in your smartwatch, you can power yourself through any exercise session, or get outside on the trail, where there might not be great receptions to stream your favorite tunes.

Music aside, it’s still a jam-packed fitness watch. It has built-in GPS and GLONASS and wrist-based heart rate sensors. It tracks running, cycling, swimming, with a few of Garmin’s more advanced training features (like training load and anaerobic training effect) worked into the software.

It’s also nicer-looking than Forerunners past. It has a stainless steel metal bezel, a glass face, and an always-on display. Garmin claims its battery life with last up to seven days with normal usage and up to five hours in GPS mode.

And it will work with Garmin Pay, the company’s recently rolled-out NFC tap-to-pay feature, which only works on one other Garmin watch, the Vivoactive 3.

So what are you waiting for? With January just about ending, get yourself that incentive present and start listening to the music that will get you moving and placing yourself in the zone that helps you to hit your goal, each and every time. So go ahead and pick up that Garmin Forerunner 645 Smart Watch and turn up the tempo by listening to your favorite tunes, and “Beat Yesterday” just like their slogan says!

So, next time I see you moving with that look of concentration and contentment on your face, I’ll know your zoning while pushing through your workout. Just like I’ll be jamming through mine!

Read more
Now we know that listening to your favorite tunes while you’re exercising isn’t really anything new. But some studies on the subject have shown that getting into your playlist as you push yourself makes achieving your rep-goals a little easier.

Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more pronounced effect on the amount of effort you’re putting forth during a workout.

Music tends to distract your mind from the strain your putting on your body to achieve your exercise routine goals. While the study did suggest there’s more to it than just distraction, working out with music did make them less aware of their exertion. Such a distraction can benefit athletic performance by up to 15 percent. The faster the better, according to WebMD. Upbeat tunes send more information for our brains to process, which takes your mind off of that side stitch. Some call it a “Zonal Effect” As such as the music increases in tempo, you tend to exert more during your routines. This is especially noticeable when tracking results on those using a treadmill or cycling machine. But, keeping in mind that too fast of a pace is also not as beneficial to you either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

Everyone has that "Go To" song that gets you “in the zone,” and there’s science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky or even Star Wars. Channeling that memory, or even just the emotion of your favorite singer belting out that song boosts the motivational power of the song your listening to and has been shown to improve physical performance.

The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or lifting weights. Clueing into these beat-time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

Its been shown that you really can’t stop the beat sequence that takes place during those songs that get you moving. Researchers found that when music possesses “high- stimulating” qualities, the brain gets excited and induces movement in the listener. Basically, your playlist has the ability to make you move, no matter how much you’re dreading that workout.

Now to see where I’m going with this, for a time now, a lot of people have been waiting for Garmin to come out with a better way to listen to music, stored, from their smartwatches. The Garmin Forerunner 645 Smart Watch  Is that watch! Since it now pairs well with Bluetooth headphones you can now train without your phone strapped to your arm and still listen to your favorite tunes. With its storage capacity of keeping about 500 songs right in your smartwatch, you can power yourself through any exercise session, or get outside on the trail, where there might not be great receptions to stream your favorite tunes.

Music aside, it’s still a jam-packed fitness watch. It has built-in GPS and GLONASS and wrist-based heart rate sensors. It tracks running, cycling, swimming, with a few of Garmin’s more advanced training features (like training load and anaerobic training effect) worked into the software.

It’s also nicer-looking than Forerunners past. It has a stainless steel metal bezel, a glass face, and an always-on display. Garmin claims its battery life with last up to seven days with normal usage and up to five hours in GPS mode.

And it will work with Garmin Pay, the company’s recently rolled-out NFC tap-to-pay feature, which only works on one other Garmin watch, the Vivoactive 3.

So what are you waiting for? With January just about ending, get yourself that incentive present and start listening to the music that will get you moving and placing yourself in the zone that helps you to hit your goal, each and every time. So go ahead and pick up that Garmin Forerunner 645 Smart Watch and turn up the tempo by listening to your favorite tunes, and “Beat Yesterday” just like their slogan says!

So, next time I see you moving with that look of concentration and contentment on your face, I’ll know your zoning while pushing through your workout. Just like I’ll be jamming through mine!

Read more

It’s The Middle Of January 2018, So Are You Working On Getting Your Beach Body Ready?

Ok, we get it. The cold winter winds of January are blowing outside, well, maybe not really, but it is colder than you would like it to be. But are you using the cold as an excuse to dial back on, or putting off your exercise routine now that it gets dark earlier, and a little frosty outside?

Well, whether you know it or not. Since Christmas, the daylight is taking a rebound, and each day will see a minute or two more of sunlight. Yes, the natural order of things is still working. And that means you can count on the high summer sunshine to bring that heat come July and August in the northern hemisphere, and sooner if you pass through Florida and places south.

If you want to make sure you look good in that suit this coming summer, and not embarrass yourself so that you need to have one of those 3 sizes too big t-shirts on, as you’re walking down the sands of the beach. You need to get yourself in gear and commit to working on getting that body toned and defined so you feel confident as you walk down that beach, who knows, you may even turn a head or two as you walk by. That is of course if they’re looking for all the right reasons and not looking at you because there is soooo much of you!

It may be the middle of January but before you know it, it’s going to be time to book that vacation to sunny places. And with January here, you have 6 months before most of us are thinking about getting “This Year’s” swimsuit! For the procrastinators, who put off dialing up the exercise routines, the time to think about a spray-on-tan will be here before you know it!

So, what do you do? Well, if you’ve been working out now and then during the warmer months of the year. Nothing has really changed. If that is, you used to go to the gym on a regular basis. But maybe with the holiday season that just ended, so did your gym membership. Well, you need to do what you did last year and shop around. But you need to hurry, because most of the gym membership sales will soon be going off. After all, they are geared to taking advantage of all those New Year resolutions that have just been made and offering their memberships at a low discount rate, at least for the first 1-3 months.

So go and shop around if your workout routine means taking advantage of all that in-house weight reduction equipment. But if you are a workout at home type of person. Who has a few weights at home but use them mainly to help give your muscles some tone, and are usually hitting the streets, or mountain paths on a running or jogging routine. Then you don’t need to worry about looking for any membership incentives. Your whole incentive is just plain getting yourself back in shape so you won’t be embarrassed when that guy kicks that sand in your face out on the beach.

Planning: Nothing just happens, if you’re working towards the goal of getting yourself back in great shape in time for the summer sunshine, you need to “Plan for it!” If you’re going to a gym, plan ahead on what your routine is going to be and then get in there and do it! You need to make yourself accountable for the time and money your spending at that “Meat” processing plant. Cause that’s just what it really is. A good gym processes the raw material (your body) into a finished product. In your case, a well-defined, toned muscle based package that will be ready for the beach come July, early June if you really work at it.

Most gyms will give you the option to meet with a physical trainer, take advantage of this and ask questions and inform, him/her what your goals are, and what they recommend for the best machine circuit to help you achieve your goal. Pay attention to them, after all, this is what they get paid to do. And it might be a good idea to get on their good side, this way, they are more likely to offer some free advice if they see you are really trying to make good on their recommendations!

Accountability: This is the "keyword" in your whole arsenal of getting fit. You need to plan for that goal of getting your body in better shape and you need to have a tool that will track your daily routines so you can see your progress or lack thereof. The best way to go about this is with a good Activity Watch or one that provides a Heart Rate Monitor so you can see just how well your body is performing based on the amount of stress and physical activity you are subjecting it to.

One that I like and recommend to anyone who is serious about getting themselves in good overall shape is the Garmin Forerunner 920XT Multisport GPS Watch The Forerunner 920 offers the most advanced training features into one unit, like VO2 Max, running dynamics, and live tracking. The 920xt even has smart notifications to keep you connected on the run!

Another great, accurate Activity Monitor that also has a wrist-based heart rate monitor is the Garmin Vivoactive HR Strapless Heart Rate SmartWatch Your every active moment like running, swimming, (indoor pool naturally), and skiing is carefully monitored with built-in sports apps. With smart notifications, the status of these activities will be displayed on the colored touchscreen of this smartwatch. Apart from vigorous workouts, it also silently collects information like daily steps, floors climbed, sleep cycles and intensity minutes.

Taking your body-makeover routines seriously means a commitment on your part to follow through with making this fitness regimen a part of your normal, daily activity. Only in this way will you stay the course of getting your body in the shape you are looking for when that sunlight shines down on you, while you're enjoying those sandy beaches!

So, are YOU committed to getting that body of yours ready for summer? 

I know I am!

Read more

Ok, we get it. The cold winter winds of January are blowing outside, well, maybe not really, but it is colder than you would like it to be. But are you using the cold as an excuse to dial back on, or putting off your exercise routine now that it gets dark earlier, and a little frosty outside?

Well, whether you know it or not. Since Christmas, the daylight is taking a rebound, and each day will see a minute or two more of sunlight. Yes, the natural order of things is still working. And that means you can count on the high summer sunshine to bring that heat come July and August in the northern hemisphere, and sooner if you pass through Florida and places south.

If you want to make sure you look good in that suit this coming summer, and not embarrass yourself so that you need to have one of those 3 sizes too big t-shirts on, as you’re walking down the sands of the beach. You need to get yourself in gear and commit to working on getting that body toned and defined so you feel confident as you walk down that beach, who knows, you may even turn a head or two as you walk by. That is of course if they’re looking for all the right reasons and not looking at you because there is soooo much of you!

It may be the middle of January but before you know it, it’s going to be time to book that vacation to sunny places. And with January here, you have 6 months before most of us are thinking about getting “This Year’s” swimsuit! For the procrastinators, who put off dialing up the exercise routines, the time to think about a spray-on-tan will be here before you know it!

So, what do you do? Well, if you’ve been working out now and then during the warmer months of the year. Nothing has really changed. If that is, you used to go to the gym on a regular basis. But maybe with the holiday season that just ended, so did your gym membership. Well, you need to do what you did last year and shop around. But you need to hurry, because most of the gym membership sales will soon be going off. After all, they are geared to taking advantage of all those New Year resolutions that have just been made and offering their memberships at a low discount rate, at least for the first 1-3 months.

So go and shop around if your workout routine means taking advantage of all that in-house weight reduction equipment. But if you are a workout at home type of person. Who has a few weights at home but use them mainly to help give your muscles some tone, and are usually hitting the streets, or mountain paths on a running or jogging routine. Then you don’t need to worry about looking for any membership incentives. Your whole incentive is just plain getting yourself back in shape so you won’t be embarrassed when that guy kicks that sand in your face out on the beach.

Planning: Nothing just happens, if you’re working towards the goal of getting yourself back in great shape in time for the summer sunshine, you need to “Plan for it!” If you’re going to a gym, plan ahead on what your routine is going to be and then get in there and do it! You need to make yourself accountable for the time and money your spending at that “Meat” processing plant. Cause that’s just what it really is. A good gym processes the raw material (your body) into a finished product. In your case, a well-defined, toned muscle based package that will be ready for the beach come July, early June if you really work at it.

Most gyms will give you the option to meet with a physical trainer, take advantage of this and ask questions and inform, him/her what your goals are, and what they recommend for the best machine circuit to help you achieve your goal. Pay attention to them, after all, this is what they get paid to do. And it might be a good idea to get on their good side, this way, they are more likely to offer some free advice if they see you are really trying to make good on their recommendations!

Accountability: This is the "keyword" in your whole arsenal of getting fit. You need to plan for that goal of getting your body in better shape and you need to have a tool that will track your daily routines so you can see your progress or lack thereof. The best way to go about this is with a good Activity Watch or one that provides a Heart Rate Monitor so you can see just how well your body is performing based on the amount of stress and physical activity you are subjecting it to.

One that I like and recommend to anyone who is serious about getting themselves in good overall shape is the Garmin Forerunner 920XT Multisport GPS Watch The Forerunner 920 offers the most advanced training features into one unit, like VO2 Max, running dynamics, and live tracking. The 920xt even has smart notifications to keep you connected on the run!

Another great, accurate Activity Monitor that also has a wrist-based heart rate monitor is the Garmin Vivoactive HR Strapless Heart Rate SmartWatch Your every active moment like running, swimming, (indoor pool naturally), and skiing is carefully monitored with built-in sports apps. With smart notifications, the status of these activities will be displayed on the colored touchscreen of this smartwatch. Apart from vigorous workouts, it also silently collects information like daily steps, floors climbed, sleep cycles and intensity minutes.

Taking your body-makeover routines seriously means a commitment on your part to follow through with making this fitness regimen a part of your normal, daily activity. Only in this way will you stay the course of getting your body in the shape you are looking for when that sunlight shines down on you, while you're enjoying those sandy beaches!

So, are YOU committed to getting that body of yours ready for summer? 

I know I am!

Read more

Yep, Running Can Keep You YOUNG!

We all know getting a good amount of physical activity into your daily lifestyle is the best thing you can do to keep your body performing the way it was meant to. After all, history provides the necessary facts that man is supposed to work for his food and habitat. Today, naturally, we have advanced to the state in man’s evolution that we no longer need to scavenge, hunt, grow or just plain seek out our daily nourishment. Back in the day, it was not unusual for a person to go a few days without having anything to eat because nothing crossed their paths that they could capture and put it into the group food pot.

Naturally, we can thank our evolvement into the societies that we have today that at least in this country and most others, we have abundant sources of food. But with that evolvement, came the complications that come with living maybe a too easy lifestyle. We’ve gotten fat and lazy.

Well, it’s a known fact that those of us who have decided to change their bodies, getting in better shape by exercising and becoming more physical, can not only see their bodies getting leaner and stronger, but we can now affirm that by doing this you can actually live longer.

Not just because of the benefits you are now enjoying with providing your body with the components of living a healthy life. But there was a study done a few years ago that people that exert themselves with exercise on a regular basis, like runners seem to stop the Telomere length of their chromosomes from shrinking or disappearing. It’s explained like this: Every time your cells replicate, they lose a bit of this protective cap, until the telomeres get so short that the cell can’t replicate properly anymore, which is why telomere length is considered one of the markers of biological age.

The good news is that, starting in around 2010, a series of studies has suggested that endurance exercise preserves telomere length as you get older. For example, a study of endurance runners found that their telomeres were 11 percent longer, corresponding to a 16-year decrease in biological age, than non-running controls. How does that sound to you?

But how much endurance running/exercise do you need to do to stave off the hands of time, or at least slow them down a bit?

Researcher Larry Tucker, of Brigham Young University, published 3 studies on the matter, one of which was submitted earlier this year. Tucker analyzed data from almost 6,000 adults in the National Health and Nutrition Examination Survey, comparing their telomere lengths (as determined during a DNA test) and their self-reported physical activity patterns. Those who exercised did indeed have longer telomeres—but only in the group that exercised the most!

The high-physical-activity group’s cells appear almost nine years younger than the sedentary group’s cells, after adjusting for differences in demographics and lifestyle.

They found that there’s no significant difference in telomere length between the sedentary, low-physical-activity, and moderate-physical groups. To get the benefits, you need to be in the highest third kind of activity. What does that correspond to? Based on the study, Tucker pegs the threshold at around 30 minutes of jogging five days a week for women, and 40 minutes five days a week for men.

Naturally, according to the research provided, they are looking at a good paced run or endurance walk. To keep you on track with the right pace necessary to maintain this new exercise endeavor, a good thing to have with you every step of the way is an accurate Activity Monitor. One that can keep track of your pace, distance and also your heart rate to make sure you are pushing your limits and still performing within a safe limit. One that we like is the Garmin Vivosmart HR+GPS. It not only does all of the above but with it’s GPS capability, you can now get off the beaten paths and make your own trails up the slopes and up and down the valleys and hills to push yourself and not worry about where you end up once you hit those newly found trails.

Another choice that meets with the staff’s high ranking is the Garmin Forerunner 920 XT Multisport GPS Watch Since your going the distance and pushing yourself to the MAX then this sports watch can do everything including measuring your VO2 Max, running dynamics and live tracking. Which keeps track and measures your maximum amount of oxygen that an individual can utilize during intense, or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.

Along with this research, nutrition consumption was also looked at and it was found that, looking at consumption of nuts and seeds. More is better: Those who consumed about 3 percent of their total energy intake in the form and nuts and seeds were one-year “younger” by telomere length.

And he published a further analysis in Nutrition & Metabolism, this one on the effects of caffeine and coffee. In this case, the results are a little trickier to parse. The short version: Caffeine makes your telomeres shorter (which is bad) but coffee makes them longer (which is good).

There’s previous evidence that caffeine may interfere with DNA repair, which disrupts chromosomes. On the other hand, coffee itself (even decaffeinated) has anti-inflammatory properties that could be beneficial. So which effect wins? That depends on various factors, like how strong your coffee is. But if you keep in mind the advice you’ve heard time and time again, that anything in moderation is ok for you to eat. You can just about live by this statement and enjoy a healthy diet if you keep everything in balance! Naturally, this depends a lot on how you are health-wise, which as you know, before increasing any physical activity or beginning a new nutrition based eating habit, it's best to see your physician and a nutritionist.

In the end, telomere research, though it earned a Nobel Prize in 2009, is still a relatively young field. There’s a long way to go before we can be confident about what telomere length really tells us and how to change or protect it. But for now, it appears that running is a good place to start.

So to end with a phrase made popular years ago, from my favorite sci-fi movie series.

Live long and Prosper,,,, And You can, if, you dial UP your exercise routine a couple of notches!

Read more
We all know getting a good amount of physical activity into your daily lifestyle is the best thing you can do to keep your body performing the way it was meant to. After all, history provides the necessary facts that man is supposed to work for his food and habitat. Today, naturally, we have advanced to the state in man’s evolution that we no longer need to scavenge, hunt, grow or just plain seek out our daily nourishment. Back in the day, it was not unusual for a person to go a few days without having anything to eat because nothing crossed their paths that they could capture and put it into the group food pot.

Naturally, we can thank our evolvement into the societies that we have today that at least in this country and most others, we have abundant sources of food. But with that evolvement, came the complications that come with living maybe a too easy lifestyle. We’ve gotten fat and lazy.

Well, it’s a known fact that those of us who have decided to change their bodies, getting in better shape by exercising and becoming more physical, can not only see their bodies getting leaner and stronger, but we can now affirm that by doing this you can actually live longer.

Not just because of the benefits you are now enjoying with providing your body with the components of living a healthy life. But there was a study done a few years ago that people that exert themselves with exercise on a regular basis, like runners seem to stop the Telomere length of their chromosomes from shrinking or disappearing. It’s explained like this: Every time your cells replicate, they lose a bit of this protective cap, until the telomeres get so short that the cell can’t replicate properly anymore, which is why telomere length is considered one of the markers of biological age.

The good news is that, starting in around 2010, a series of studies has suggested that endurance exercise preserves telomere length as you get older. For example, a study of endurance runners found that their telomeres were 11 percent longer, corresponding to a 16-year decrease in biological age, than non-running controls. How does that sound to you?

But how much endurance running/exercise do you need to do to stave off the hands of time, or at least slow them down a bit?

Researcher Larry Tucker, of Brigham Young University, published 3 studies on the matter, one of which was submitted earlier this year. Tucker analyzed data from almost 6,000 adults in the National Health and Nutrition Examination Survey, comparing their telomere lengths (as determined during a DNA test) and their self-reported physical activity patterns. Those who exercised did indeed have longer telomeres—but only in the group that exercised the most!

The high-physical-activity group’s cells appear almost nine years younger than the sedentary group’s cells, after adjusting for differences in demographics and lifestyle.

They found that there’s no significant difference in telomere length between the sedentary, low-physical-activity, and moderate-physical groups. To get the benefits, you need to be in the highest third kind of activity. What does that correspond to? Based on the study, Tucker pegs the threshold at around 30 minutes of jogging five days a week for women, and 40 minutes five days a week for men.

Naturally, according to the research provided, they are looking at a good paced run or endurance walk. To keep you on track with the right pace necessary to maintain this new exercise endeavor, a good thing to have with you every step of the way is an accurate Activity Monitor. One that can keep track of your pace, distance and also your heart rate to make sure you are pushing your limits and still performing within a safe limit. One that we like is the Garmin Vivosmart HR+GPS. It not only does all of the above but with it’s GPS capability, you can now get off the beaten paths and make your own trails up the slopes and up and down the valleys and hills to push yourself and not worry about where you end up once you hit those newly found trails.

Another choice that meets with the staff’s high ranking is the Garmin Forerunner 920 XT Multisport GPS Watch Since your going the distance and pushing yourself to the MAX then this sports watch can do everything including measuring your VO2 Max, running dynamics and live tracking. Which keeps track and measures your maximum amount of oxygen that an individual can utilize during intense, or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.

Along with this research, nutrition consumption was also looked at and it was found that, looking at consumption of nuts and seeds. More is better: Those who consumed about 3 percent of their total energy intake in the form and nuts and seeds were one-year “younger” by telomere length.

And he published a further analysis in Nutrition & Metabolism, this one on the effects of caffeine and coffee. In this case, the results are a little trickier to parse. The short version: Caffeine makes your telomeres shorter (which is bad) but coffee makes them longer (which is good).

There’s previous evidence that caffeine may interfere with DNA repair, which disrupts chromosomes. On the other hand, coffee itself (even decaffeinated) has anti-inflammatory properties that could be beneficial. So which effect wins? That depends on various factors, like how strong your coffee is. But if you keep in mind the advice you’ve heard time and time again, that anything in moderation is ok for you to eat. You can just about live by this statement and enjoy a healthy diet if you keep everything in balance! Naturally, this depends a lot on how you are health-wise, which as you know, before increasing any physical activity or beginning a new nutrition based eating habit, it's best to see your physician and a nutritionist.

In the end, telomere research, though it earned a Nobel Prize in 2009, is still a relatively young field. There’s a long way to go before we can be confident about what telomere length really tells us and how to change or protect it. But for now, it appears that running is a good place to start.

So to end with a phrase made popular years ago, from my favorite sci-fi movie series.

Live long and Prosper,,,, And You can, if, you dial UP your exercise routine a couple of notches!

Read more