Running Improves Memory, Grows Brain Cells

Aerobic Exercise Produces the Cathepsin B Protein


by Kelly R. Smith

Running and brain functionality
Running and brain functionality
index sitemap advanced

Runners might not all consider themselves to be superior to sedentary people but in all fairness, in our heart of hearts we might suspect it. As it turns out, running and other aerobic exercise does elevate us above the masses, at least with respect to health and mental functionality, all other things being equal. Let’s see how that works exactly.

Scientists now believe that running may help boost memory. This is because the aerobic activity produces a protein which boosts brain cell growth. Researchers at the National Institute on Ageing discovered that when our muscles are exercised they produce a protein called cathepsin B. This makes its way to the brain and triggers neuron growth.

Dr. Henriette van Praag, a neuroscientist at the National Institute on Aging says “Overall, the message is that a consistently healthy lifestyle pays off.” The key word to focus on here is consistently. It should come as no surprise that one of the fundamental aspects of this healthy lifestyle is what we eat and drink. It is therefore important to follow a diet for body and brain.

Initial Findings on the Cathepsin B Protein

Praag explains the research this way, “We did a screen for proteins that could be secreted by muscle tissue and transported to the brain, and among the most interesting candidates was cathepsin B. Moreover, in humans who exercise consistently for four months, better performance on complex recall tasks, such as drawing from memory, is correlated with increased cathepsin B levels.”

Of Mice and Men

Praag’s team initially found that the protein increased when they were studying mice that exercised regularly on wheels. The protein level increased in the blood and muscle tissue the more the mice ran. They next found that when cathepsin B was applied to brain cells in their lab it initiated the production of molecules related to neurogenesis, meaning the growth of neurons.

Additionally, they found that the mice that were genetically modified so that they no longer produced the protein performed less well in memory tests. Dr. van Praag concluded, “We also have evidence from our study that cathepsin B is upregulated in blood by exercise for three species—mice, Rhesus monkeys, and humans.”

How can we as runners reap these benefits? Dr van Praag says, “People often ask us, how long do you have to exercise, how many hours? The study supports that the more substantial changes occur with the maintenance of a long-term exercise regimen.”

Exercising on a Regular Basis Helps Reduces Memory Loss

A Number of health experts have believed in the benefits of running or involved in some other fitness regimen for a quite some time now. Elisa Zied, a member of the American Dietetic Association says, “It’s a no brainer, we know that exercise is something everyone should try to incorporate.”

Another study was undertaken at Columbia University Medical Center that also suggested that exercise may elevate a person’s memory capacity. Researchers in that study were the first to track brain cells in a living brain in an attempt to find the exact area that is the most affected by exercise. What they found is that exercise targets the very region that is associated with the unfortunate age-related memory decline that usually starts around the age of 30.

Participants in this study who were consistently physically active performed better on memory tests than were the participants who neglected exercise. Many health and nutrition experts propose that it’s just one more reason to get active. Zied said, “We’ve known for a long time you get this burst of energy and feel-good chemicals when you exercise, so its not that much of a stretch that it is actually going to preserve your mental function as you get older.”

Increased Blood Flow is an Essential Part of the Process

Webmd.com says, “Researchers found that exercise boosts blood flow to a brain area involved in memory—even in people who aren’t in top shape.” This study shows that just three months of physical exercise was all that was needed for people starting with low levels of aerobic fitness to build up the blood flow to that specific part of their brains and increase scores on memory tests.

In yet another study performed at the University of British Columbia researchers found that consistent aerobic exercise seems to increase the size of the hippocampus. This is the region of the brain that is involved in verbal memory as well as learning.

Running Improves Memory Both Directly and Indirectly

From a direct point of view, some of the primary benefits of running come from its capacity to lower insulin resistance, lower inflammation, and stimulate the production and release of growth factors. These chemicals in the brain are at least in part responsible for the healthy maintenance and operation of brain cells, the growth of new blood vessels internally in the brain as well as regulating the number of, and survival of, new brain cells.

But from an indirect point of view, a regular fitness routine has been shown to improve your mood and regenerative, restful sleep as well as reducing your levels of stress and anxiety. Problems in these areas often cause or contribute to cognitive impairment.

A number of other studies suggest that the regions of the brain that are responsible for controlling thinking and memory (specifically the prefrontal cortex and medial temporal cortex) have a larger volume in individuals that are runners as opposed to those who are not.

In a nutshell, if you are a runner, you are doing a lot more for yourself than just keeping the weight off. If you are not a runner, why not start? We can all use an improved memory, and more brain cells as we age.

Related Articles


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!



Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Birthday and Christmas Gifts for Runners and Fitness Enthusiasts

by Kelly R. Smith

index sitemap advanced
Best Christmas gifts for runners and fitness enthusiasts
Best Christmas gifts for runners and fitness enthusiasts

Everyone loves gifts. It’s better to give than to receive. What do you give the person that has everything? All very true, but when it comes to birthday and Christmas gifts for runners and fitness enthusiasts, there’s always something new on the market. Marketers know that running gear and gadgets are powerful motivators and that is a good thing for gift-givers. So, how to choose?

Cold Weather running Gear

The weather outside is frightful, as the song says. Well, maybe not so much here in South Texas, but there’s the odd 40° morning here and there. Given that many runners are smack dab in the middle of training for a winter marathon, some cold weather gear is in order.

  • Compression Arm sleeves. You might have heard them called sports sleeves. They’re really getting to be a thing for those of us who are thermally challenged. They might look odd, but so were Bluetooth ear buds when they first came out; go figure. Compression arm sleeves can be handy when a runner’s core temperature doesn’t warrant a long-sleeved shirt isn’t needed; just go with a singlet and sleeves.
  • Technical running gloves or mittens. These work in our area since you can wear them when you head out in cold running weather, and then take them off and tuck them into your waistband when you warm up or catch a tailwind.
  • Running jacket. Although any windbreaker will do the job, a specialized running jacket is preferable because it’s engineered for the job — pockets, detachable hood, water-repellent, etc. I bought the Adidas Men’s Running Supernova Tokyo Jacket last winter; here is my running jacket review.

Christmas Gifts that Keep on Giving all Year Long

Some fitness gear spans all the seasons. that’s a good thing. Check these out.

  • Water bottles and hydration devices. Hydrate or die is the phrase that springs to mind. This market has really expanded with customers involved in all sports. The most basic variety is the hand-held. Then there’s the one I like, the Fuelbelt Sprint 10-ounce Palm Holder with Pocket. It’s a regular bottle but it comes with a cushioned strap. This means you don’t have to keep a tight grip on it as the miles roll by. CamelBak “backpacks” used to be just a cycling thing, but more and more runners are wearing them. I suppose they would be handy for fastpacking, but it seems a little extreme otherwise. Plus, in the summer it reduces available exposed skin area for cooling by evaporation.
  • Running safety gear. This is one item that’s isn’t used as much as it should be. We train on the roads and we sometimes get out there in the dark; people drive disconnected, what with texting and such behavior. Obviously, despite all cautions taken, runners and cyclists do get hit. At the very least have your contact information available. I’ve been wearing a Road ID emergency information bracelet for years now. Its got a metal tag stamped with my name, address, two contact phone numbers, and my blood pressure medication.
  • Technical running socks. Unless you’re a barefoot runner, you’re always going to need a pair or two in the drawer and one on your feet. Shop for socks that are specifically designed for running to minimize the chance of blisters.
  • Body Glide or another anti-chafe lubricant. Back in the day we had to settle for Vaseline. It worked but was temperamental on very cold or very hot days and what ratio of days does that constitute in your world? And, it stained clothes. No more; now we’ve got Body Glide, possibly the most effective anti-chafing product available. It comes in a handy applicator resembling a deodorant stick. No more dipping your fingers into the Vaseline tub.


Hopefully, this article provided a good jumping off point in terms of ideas for birthday and Christmas gifts for the runners and fitness enthusiasts in your life. The good thing is that they are all functional and sure to be appreciated.

Trending Articles


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!



Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

A Fundamental Guide to Long Runs

index sitemap advanced
Long run on an asphalt highway
Long run on an asphalt highway

Many runners, especially newbies, are of the mindset that running long is a workout done solely for preparing for a half marathon, full marathon, or an ultramarathon. In actuality, there’s quite a bit more to the story. They are an important part of a properly balanced training program for runners of all stripes. It is just one aspect of the 10 habits of highly-successful runners. By the way, the same logic applies to walkers as well.

Weekly long distance runs also supply key benefits for athletes that are preparing for a 5K, 10K, or any distance. It also keeps the body from plateauing for individuals intent on burning calories for a weight loss program.

In short, longer distance, slower workouts are just one more factor in a comprehensive workout program. Your easy and recovery runs should make up the bulk of your program in order to avoid injury.

Round out your weekly routine by adding in some interval workouts, fartlek, tempo runs, and sporadic pick-ups to activate your fast-twitch muscle fibers for developing speed. Adding in some hill training will boost leg strength and teaches your legs to handle lactic acid build-up.

Whatever type of workout you have planned for the day it’s important to stick to your workout warm-up routine. It might not seem necessary for a slow long run but in fact it is. And after all, there is something to be said for conforming to habit to keep you honest. The importance of rituals in our everyday lives keeps us balanced.

Long Distance Running Stimulates Physiological Adaptations

Running Times (sadly, a now-defunct magazine) coach and columnist Greg McMillan rightly pointed out that there are 3 distinct physiological adaptations that distance training provides us with.

  • New capillary growth. What are capillaries? These are the smallest of blood vessels; the more you have, the more oxygen-delivery your body is efficiently capable of. The end result is that they enhance your ability to do work. Capillaries are also key during the process of dissipating heat as they direct more blood close to your skin.
  • Musculoskeletal strengthening. As Arnold the Terminator would say, “I’ll pump you up!” Similar to the way lifting weights strengthens particular target muscles, when you add stress to your legs it promotes ligament, tendon, and muscle strengthening. To maintain and build bone density be sure to get enough calcium and vitamin D in your diet. As far as supplements go, CoQ10 is highly encouraged for the many benefits for runners, especially us, ahem, older ones. See the graphic below.
  • Enzyme changes. Running long distance encourages an increase in the amount of enzymes in the legs.
The many benefits of CoQ10
The many benefits of CoQ10

Increase Your Running Distance Slowly but Surely

The majority of wise runners do their weekly long runs when they can allocate the time for both the run and the requisite recovery; usually this means the weekend. I’m comfortable with my long run on Saturday and my recovery run on Sunday. Just look at a marathon training schedule and you will see that two things stick out. First, run distance increases adhering to the traditional 10 percent rule.

Secondly, the 10 percent build-up happens every other week in most plans; a good distance on the alternate week is generally about 10 miles for a good maintenance-distance run if you are training for a marathon. It goes without saying is that this rule becomes even more important as one gravitates to longer and more intense endurance events. The second caveat of the 10 percent rule is to limit your total weekly mileage increase to 10 percent.

Make the Long Run a Social Event

There are good reasons for making your long run a social event. And, not because “misery loves company.” Rather because accomplishment loves company. This is one of the best benefits of running clubs. It is certainly much easier to roll out of bed in the sleepy pre-dawn hours when you know your comrades are waiting for you to start laying down the miles. In fact, distance training and comradeship is the foundation of many long-lasting friendships.

As an example, organizations like USA Fit have made a cottage industry of it, and some would say, have taken the concept too far (strongly encouraged to buy merch, etc.) They’re everywhere; in Texas alone there are at least 20 clubs.

These kinds of organizations seem to be largely responsible for the growing phenomenon of marathon walkers (sometimes called turtles). Not that there is anything wrong with that as long as the race organizers let walkers start at least a couple of hours before the gun for the runners goes off.

Hopefully, this guide to long runs has encouraged you to to insert them into your training regimen. Your heart will thank you, your bathroom scale will thank you, and of course it goes a long way towards managing insomnia.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Garmin Forerunner 235 GPS Running Watch Review

by Kelly R. Smith

index sitemap advanced
Garmin Forerunner 235 GPS Sports Watch
Garmin Forerunner 235 GPS Sports Watch

This article was updated on 10/27/20.

A high-quality running or sports watch is just as important than the health supplements I take. The Garmin Forerunner 235 is the third Garmin I’ve worn over the years and miles. My first one was the 310 XT. Nice watch but it was the early days of GPS and the thing was huge and orange. Not something to wear to work as your default timepiece.

My next one was the 220 which was an improvement in size, aesthetics, and functionality. When it bit the dust after years of loyal service I decided to up my game and buy a 235. It was a smart move.

Garmin Forerunner 235 Features

As I said, the 235 was definitely a step up for my running needs. Here are features that stand out for me.

  • Very fast GPS acquisition. Whereas my 220 would average a minute to be GPS ready, the 235 typically takes 5 – 10 seconds. One less frustration in life, eh? Of course, these numbers will vary by location but the ratio should be about the same.
  • Tracks distance, pace, time, and heart rate. The heart rate is picked up from the underside of the watch. No more bulky chest straps!
  • Activity tracking records daily steps, distance, calories, and sleep patterns.
  • When you are out of GPS sight you can still get your metrics. The built-in accelerometer records distance and pace data when you are running on an indoor track or treadmill. I can’t vouch for its accuracy but it feels to be at least within the realm of legit for my purposes.
  • The ability to customize your data fields, and download watch faces, widgets, and applications.
  • For those who spend all day at their desk, the watch has a red “move bar” on the left side of the face that will appear when you haven’t moved recently (see the image at the top of the page). A trip to the coffee bar and a short leg-stretching stroll will make the bar go away. This is a nice touch for those on a weight loss program; all those steps add up. And face it; too much butt-time is bad for your blood circulation among other things.

Computer Syncing and the Garmin Connect Website

Garmin Connect Partial Screenshot
Garmin Connect Partial Screenshot

The watch uses USB to your computer to sych data, download software updates and third-party apps, and charge the watch, which is fast enough to avoid frustration. After synching with Garmin Express (an app on your computer), one click will bring up the Garmin Connect site. The image above is a partial screenshot of the main landing page. The various blocks give an overview of the various data modules and the menu bar on the left allows drilling for down for details at a smaller degree of granularity.

There is no financial charge for displaying and storing your data; it comes with the purchace. The many charts and graphs are very detailed whether it’s sleep patterns, weight (which you enter manually), cumulative mileage on your shoes, and much, much more. Drilling down from the calendar will show workout details along with a detailed map of your course with street names, which is handy for repeating courses or planning a new one.

Third Party Apps

Garmin wisely has engineered their products to integrate easily with third-party applications. You might be surprised at the vast number available. This is a smart business model because the consumer can buy a basic watch which can be personalized to a degree that frankly, exceeds my expectations.

In my case, I added an app that is designed for walking/hiking. I walk my rescue dog, a Black Mouth Cur, 3-5 miles per day. Another one I installed is the 5 Bretlinge Models Classic watch face. It gives the look of a classic analog watch (suitable for work and dinner parties, ahem). I’m just old-school; I like the hands. But under the hood, it offers many other add-on fields. I added cumulative steps and heart rate so I don’t have to keep pressing that button every time I get curious.

All in all I give the Garmin Forerunner 235 GPS watch 4 out of 5 stars. It fits my purposes with possibilities left over. On occasion (twice in 2 years) the time has just gone off and shown something goofy. Going outdoors and syncing to GPS solved that but I can foresee situations where that would be an inconvenience.


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!


Did you find this article helpful? Thanks for supporting this free site with a small donation! We are reader-funded on a generosity basis, not a paywall.

 




Visit Kelly’s profile on Pinterest.



About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Body Weight, Fat Percentage, and BMI

by Kelly R. Smith

index sitemap advanced
Weight loss before and after
Weight loss before and after

This article was updated on 10/29/20.

Here we are. Last January is in the rear view mirror; the new one is fast arriving. Was weight loss one of your New Year’s resolutions? How’s that working out? Weight loss is kind of a nebulous term. What most people really want is fat loss, not to be confused with lean muscle mass loss.

When a person goes on a diet and introduces weight training, the number on the scale starts to lose its meaning and those pounds reflected are not a good way to judge progress. Your “body weight” may not change much but your percentage of body fat does. Why? Because muscle weighs about 15-20% more than fat so the same “weight” of muscle occupies less real estate than fat. The way your clothes fit give a better indication of your progress than the scale does. Of course, if you do not introduce weight training the scale becomes more of a better indicator. This is also true if you take up running.

BMI is the Best Body Fat Guideline

To maintain optimal health it is important to reach and maintain a certain percentage of body fat. There are many components to your weight such as bone density, level of hydration (water), and organs. BMI or Body Mass Index is a method of estimating a person’s body fat percentage based on their weight and height measurement which it assigns a reference number to. It is easy to calculate. Try it below.

It is helpful to continue to weigh yourself on the scale but to get a real grasp on your “weight”, keep referring to the BMI calculator for an assessment of what you really want to know. The longer you are overweight the more chance you have of high blood pressure, stroke, heart problems, and type 2 diabetes. Don’t relapse into your old fat-inducing bad habits.

The relationship between body weight, fat percentage, and BMI is often misunderstood, partly due to commercial marketing and partly due to societal expectations and social media. But now that you know, go fight the good fight and get the results you desire.

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation! We don’t like paywalls either so we depend on our readers to keep the lights on. Support independent journalism.

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Top New Year’s Resolutions; Path to Success

by Kelly R. Smith

index sitemap advanced

This article was updated on 12/28/20.

As the old year fades into the sunset and the new one is ushered in, people all over the world will be indulging, not only in partying but in vowing to self-help. Here is a list of the top New Year’s resolutions for 2021.

Running for fitness and health
Running for fitness and health
  • Getting in better physical shape. This is one we should all be doing and there is always room for improvement. Choose something you enjoy — running, walking, cycling, swimming, yoga; the list is endless. Physical fitness can be as frugal or expensive as you want. My favorites are running and walking (with the dog). I only shell out about $200/year in running and/or walking shoes. The walking shoes I currently have on order the Rockport Men’s Activflex Sport Perf Mudguard Walking Shoe model. That’s quite a mouthful, isn’t it? Can’t wait to try them though. When you put in as many miles as the pooch and I do, you have to baby your feet.
  • Stop procrastinating. The largest obstacle keeping most people from closing in on their goals is the natural desire to relax and indulge in some frivolity rather than working hard. As soon as you get used to procrastinating it’s hard to avoid, so be prepared to put in a lot of work to change this normal tendency.
Low-carb spaghetti carbonera
Low-carb spaghetti carbonera

Eat healthier. We could all do a bit of cleaning up our eating habits. The good news is that access to better food choices is better than ever. Try making something new like my low-carb carbonara pictured above. Eating out is fun but spending time in the kitchen will save you money (so you can pay for that workout gear) and allow you to control the ingredients. Go with whole wheat bread rather than fluffy white. James Hamblin of The Atlantic says, “As many eaters of bread came to understand that white bread is a nutritional equivalent of Pixy Stix—the nutritious, fibrous shell of the wheat having been removed, leaving us with only the inner starch, which our bodies almost instantly turn into sugar—it needed some rebranding.” Eat more fruit. Incorporate nuts into your daily eating regimen. Try a new diet. Experiment with new ways of preparing unprocessed food. For example, I’ve recently been making chicken and beef jerky as well as low, low cost dog treats in my food dehydrator.

Expand your confidence and take some chances. Most people don’t exercise their confidence enough and this limits their potential. This is true in the workplace and out of it. In fact, in most cases workers that display confidence are the ones that get ahead. This is true of taking chances as well. If you don’t try, you’ll never know. The best time to start the new you is the beginning of next year when New Year’s Eve is in the rear view mirror. Try making a list of things you’ve always wanted to do and go for it; kind of like a bucket list.

Bring in more money. It’s never enough, is it? While it is important to strike a work/play balance in life, there’s a lot to be said for having a cash cushion. It is never too soon to plan (and save) for retirement. Take up a new side hustle while keeping your day job. Nothing ventured, nothing gained. And while we are on the topic of bringing home more bacon, consider improving your credit score.

Stop smoking. This one is a classic. Unfortunately, it is one of the hardest to achieve. I should know; I quit about 35 years ago. While we are on the topic, the jury is still out on vaping. Whichever habit is in question, it’s too much money for too little return. Besides, it really looks dumb. What, are you a whale coming up to the surface to vent your blow hole?

Indulge in more quality sleep. Most people don’t get enough. The recommended amount is 7-8 hours. Do you get that much? According to livescience.com, “About 65 percent of Americans get a “healthy” amount of sleep, or at least 7 hours a night, while 35 percent get less than 7 hours of sleep per night.” My Garmin 235 watch syncs with the computer and one of the things it does is generate a graph of my sleeping time and pattern. It’s very eye-opening.

A money house
A money house

Read more books. Everything competes for our attention today — the internet, TV, radio, the cell phone. Books may seem old school but they educate, entertain, and improve the function of our brains more than anything electronic. And if you use your local library, it’s a (gasp!) free activity! One of my best reads this past year was Dennis Prager’s Rational Bible: Exodus. That said, electronic still has its place, and it can be portable. I favor the Amazon Fire HD 10 Tablet because it comes with the Kindle app built in. Here’s a list of my book reviews.

Get out of debt. We’ve already touched on the topic of making more money. If you are in debt (and who isn’t) it is just as important to change that. Look into consolidating your loans. Move credit card balances to a lower interest card. Ditch your bank and join a credit union; you will get favorable interest rates on savings and loans. All these small changes add up.

Learn a new language. This is good for your brain health and communication skills. For example, I am fluent in Spanish. Living in Texas, that’s a good thing. Learn a language that you can use locally. Use it or lose it, as they say.

Maggie the Border Collie
Maggie the Border Collie

Adopt a pet. We’ve got 4 adopted dogs. Science tells us that pets are good for us so we must really be doing great! Of course having a pet involves responsibility so be ready for that.

Take up a new hobby. As an example, my favorite is woodworking. Some people even parlay this into a side gig.

Hopefully this list of top New Year’s resolutions will get you off to a great start. Share it with your friends and social media! Enjoy a bit of frivolity as the old year drifts away.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.



About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

A Book Review

index sitemap advanced

At first glance, this book by Alex Hutchinson would seem to be just another running book. After all, that’s what the cover photo shows. But in reality the book examines the slippery nature of endurance by looking not only at running, but also mountain climbers, skiers, cyclists, free diving, and more. Regardless of the activity, the boldest among us continue to push the known boundaries of endurance.

Is There a Limit to Endurance?

This is the central question of the book. It turns out that endurance is analogous to nutrition; every day it seems some “qualified person” comes up with the latest and greatest theory. Case closed; mystery solved. Well, until the next day. Then someone comes along and changes the game; moves the marker.

New records are constantly being set, from 25-year-old medical student Roger Bannister’s 4-minute mile to Eliud Kipchoge of Kenya setting a new world marathon record in Berlin. He ran an amazing time of 2:01:39. Ask anyone who is a distance runner; this time is phenomenal under any circumstance. Kipchoge says, “It’s not about the legs; it’s about the heart and the mind.”

He’s on to something there and that is precisely what this book explores. We can talk about physiology all day long but there is something else going on here. The real issue is that the “something” is so hard to quantify.

This book is a must-read (or in all honesty a must-listen since I listened to the audible.com release on my long runs) for any of us weekend warriors who are looking for a little bit more inspiration. The latest nutritional supplement may give us an edge or not but is it real or a placebo effect? Does it matter? You decide.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


10 DIY New Year Projects to Tackle

index sitemap advanced

The clock is ticking down to the new year. That means many things but here are two to consider. Since spring will soon be here it’s time to start planning new year projects. After all, it is a time of new beginnings. Also, right around the temporal corner is income tax refund time to fund those new projects. This may be good news for many–under President Trump’s tax bill, the marriage penalty is mostly gone and the standard deduction is vastly improved.

With those considerations in mind, consider these 10 home improvement and personal improvement projects.

Start Exercising More

A healthy runner is a happy runner.
A healthy runner is a happy runner.

Pick your sport. For me that means running. Worried about the cold weather? Don’t. It’s not a problem with these cold weather running tips. Other activities are good candidates and one bit of good news is that many are quite inexpensive. Walking and running really only requires comfortable clothing and the right shoes. Cycling is great but requires a heavier investment. Swimming is good if you have access to a pool or open water such as a lake or a beach.

Install a Rainwater Collection Barrel

A Rainwater Harvesting Barrel
A Rainwater Harvesting Barrel

Rainwater collection or rainwater harvesting as it is sometimes called is becoming increasingly popular. The idea is simple; as you can see in the above photo, you just install the barrel under the downspout from your rain gutter. A screen on the top keeps leaves and other debris out. The black overflow tube at the top can be directed wherever you like and the spigot at the bottom is threaded to accept a garden hose. It works on the gravity feed principle and provides water for your garden or flower bed. Need more water? Link the overflow tube to another barrel. Using this water not only saves money on your water bill, but plants prefer the pH of rain as opposed to tap water.

Install an A/C Condenser Coil Misting System

Cool-N-Save A/C condenser misting paddle
Cool-N-Save A/C condenser misting paddle

This simple innovation will really save on your electrical bill during the summer heat. When the compressor kicks on, the upward breeze from the fan lifts the paddle. This opens the valve allowing cool water to flow to the four misting nozzles. This lowers the ambient air temperature which reduces the amount of work the condenser coils must do. This inexpensive tweak saves money and installation requires only about 30 minutes and some basic hand tools.

Make Needed Roofing Repairs

A new roof with a dormer
A new roof with a dormer

Having a solid, secure roof is critical. They can really take a beating during the winter. They should be inspected, and repaired if needed, twice a year. Minor repairs such as replacing individual shingles or flashing can be done on an individual DIY basis. For more extensive work, hire a roofing contractor.

Build a Walk-In Kitchen Pantry

A Walk-In Kitchen Pantry
A Walk-In Kitchen Pantry

If your home is anything like ours, there’s just not enough storage space in the kitchen. My solution? I built a walk-in kitchen pantry. As you can see in the photo, the back door in the kitchen opened into the garage. I just “stole” some space from the garage and installed the walls (with insulation), turned the existing door into a case opening, and added an energy-efficient door into the rest of the garage. If you are comfortable with framing, hanging drywall, and laying ceramic tile, this is a great weekend DIY project. Follow the link for details.

I certainly hope these DIY New Years projects have inspired you. If so, I would appreciate you sharing these pages with your friends. Have a great New Year and thanks for visiting!

See the Next 5 DIY New Year Projects Here


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Should Runners and Others Supplement with CoQ10?

by Kelly R. Smith

Health Benefits of CoQ10
Health Benefits of CoQ10
index sitemap advanced

This article was updated on 11/01/20.

To use fitness supplements or not to use fitness supplements; that is the question. Like nutritional needs, the definitive answer seems to flip-flop periodically depending on the most recent studies. Sometimes these “studies” are actually funded by a supplement manufacturer and that is certainly a red flag.

But many times they are conducted independently by reputable sources — these should be taken more seriously. Look for researchers from universities or sports  research labs for the most reliable results.

Do Athletes Have a Special Need for CoQ10?

The general consensus to this question is “yes,” CoQ10 supplements are key. Although sedentary people also need it, runners and other fitness enthusiasts have special needs to satisfy. As the image at the top of this article shows, it helps in areas such as energy, inflammation, cardiovascular, and soreness (think 
DOMS or Delayed Onset Muscle Soreness).

Another area of benefit is the antioxidant CoQ10 provides. Antioxidants protect us from the damaging effects of free radicals. These are produced in our bodies when we are exposed to things like sunlight, chemicals, and airborne pollutants such as vehicle exhaust fumes. So if you are out running the roads in the daytime…

The Problem with CoQ10 Supplements

There’s always a catch, right? Well, there are many brands on the market but they are not all created equal. The ones you want to avoid are the synthetic ones that are made from tobacco leaves; they are fairly ineffective. These are referred to as the “cis form.” 

The type that really delivers is the “trans form.” This is identical to the CoQ10 produced naturally within the body. The label may say trans form or Ubiquinone USP Grade. Further, absorption can be an issue. Personally I take the Qunol Ulra CoQ110 which boasts 3 times the absorption of regular products because it is both water and fat soluble.

Two More Considerations

First, you should know that the natural amount of CoQ10 present in your body drops as you age. By the time your 50th birthday rolls around the depletion really begins to accelerate.

Secondly, statins, which are prescribed to lower cholesterol, severely deplete your body’s natural levels of CoQ10, which can be very dangerous. A Columbia University study found that within 30 days, your levels of CoQ10 can be decreased by half!

So the bottom line? If you work out, or are approaching 50 years of age, or are prescribed a statin drug, you should seriously consider supplementing with CoQ10.



Related Trending Articles


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Adidas Men’s Running Supernova Tokyo Jacket Review

index sitemap advanced
Adidas Men's Running Supernova Tokyo Jacket
Adidas Men’s Running Supernova Tokyo Jacket

With the weather cooling off and the rain coming more frequently I went in search for a dependable running jacket for running in the cold weather. As an Amazon Prime member I had a plethora of choices. One thing I always do is read the reviews on the Amazon page carefully. I have found that if people actually take time to write the reviews, you can discount some and regard others with credibility but you can always spot common threads. Thus I settled on the Adidas Men’s Running Supernova Tokyo Jacket.

Fancy name and I haven’t figured out what is “Tokyo-ish” about it but I give it 5 stars. I had narrowed my choice down between this one and a cheaper competitor but the competitor’s Amazon reviews had so many complaints about zippers that I nixed it. The last thing I want to fuss with on a drizzly run is crap zippers.

Water Repellent Features of the Adidas Jacket

First, I should mention that it is super comfortable. Up until this point I had been using a Tyvek jacket from one of the ultramarathons I had done in the past. The problem is, Tyvek material does not breathe although it is perfect for wind-breaking when you are warming up before a race. No wonder it is used to wrap houses before the siding goes on.

The Amazon page claims, “Water Repellency through buttery soft knitted fabric that rejects water and keeps you dry.” This is true. I had to wait for a cold, drizzly day to verify this and sure enough, the rain beads up on it like a freshly-waxed car. While still breathing, I might add. How it does both, I do not know. It brings to mind the old joke of two rednecks discussing the virtues of a thermos bottle. One says, “It keeps hot things hot and cold things cold.” To which the other redneck replies, “But how do it know the difference?” OK, bad joke, but that’s just me.

adidas Men’s Running Supernova Tokyo Jacket, Semi Solar Yellow, Large

Plenty of Pockets

There is one zippered pocket on the shoulder which is the right size for a cell phone that is lined to keep any moisture out. There are two typical pockets on the outside that you can slip your hands into. Finally, there are two wide pockets on the inside that I like to carry my wallet and keys in when I make that inevitable stop at the grocery store after a run.

I might add here that the jacket did not come with a hood as the Amazon page claimed. It did not disappoint me too much because I’ve never been a hoodie kind of guy, yo. But if this is something that is important to you, take it into consideration.

This jacket also features a “tail” (think of a tuxedo tail without the split). It looks a little goofy but comes in handy keeping your butt dry in the rain. If you are not using it there are snaps to tuck it up inside. Handy, yes?

Many Colors to Choose From

I really wanted a high-visibility color like the orange or lime green but I ended up choosing the blue pattern (see the pic at the top of this page). The solid colors have a kind of “transparent” look on the sleeves that I didn’t cotton to.

So, all in all, I give this Adidas Men’s Running Supernova Tokyo Jacket five stars for comfort, water-repellency, zipper quality, breathability, and overall workmanship. It is not the cheapest running jacket at about $60 but if you are an avid runner and spend your winter hours pounding out the miles with the chance of rain, sleet, or snow, it’s well worth it.

Tan-Through Shirts and Bathing Suits for Men and W

Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.