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Archery Tip, Trust your Instincts

Today I was doing some personal practice and doing two different styles of shooting: Traditional and Instinctive.

During this I was alternating distances to a doughnut-sized target, also working on my ability to gauge distances and estimating where to aim.

During one particular shot I estimated I needed to aim at a particular spot before pulling back. When I pulled back however my brain suddenly said "No, aim slightly higher" and without thinking about it I instinctually did so. Scored a bulls eye and had an epiphany about "trusting my instincts".

It was as if the instinctive part of brain suddenly said NO to the part of my brain that was based on reason and math. Instincts won and I was left with a moment of insight.

I would compare this to a zenshin moment archers sometimes experience, wherein everything suddenly feels perfect and you perform a perfect shot simultaneously.


The Health Benefits of Boiled Water

Yesterday I wrote a post title The Health Benefits of Green Tea, during which I mentioned there are also health benefits to drinking boiled water.

So here we are, lets discuss this!

1. Kills Bacteria in the Water

Local drinking water isn't always the safest, which is why drinking tea is so popular in many ancient cultures where the drinking water was considered unsafe. By boiling the water first, it kills 99.99% of the bacteria - making the water healthier to drink. The remaining 0.01% that may survive will be killed off by stomach acid or killed by your body's immune response.

2. Purifies the Water

Many contaminates are easily removed by boiling water. The act of boiling breaks down the bonds water has with other chemicals, allowing them to separate and causing those chemicals to either evaporate or to drop to the bottom. This is why if you have water you know is contaminated then tiny particle debris will collect at the bottom after the water has been boiled. (However we should note that boiling water does not get rid of ALL contaminates, like lead. So you should still attempt to filter the water or have it tested for lead.)

3. Weight Loss

Drinking boiled water is great for maintaining a healthy metabolism, which is what you want if you’re trying to shed a few kilos. The best way to do this is to kick start your metabolism early in the morning with a glass of boiled water and lemon. As an added bonus, boiled water will help to break down the adipose tissue (aka body fat) in your body.

4. Assists with Nasal and Throat Congestion

Drinking boiled water is an excellent natural remedy for colds, coughs and a sore throat. It dissolves phlegm and also helps to remove it from your respiratory tract. As such, it can provide relief from a sore throat. It also helps in clearing nasal congestion.

5. Menstrual Cramps

Hot water can also aid in diminishing menstrual cramps. The heat of boiled water has a calming and soothing effect on the abdominal muscles, which eventually can help to cure cramps and spasms.

6. Body Detoxification

Hot water is fantastic for helping your body to detox. When you drink boiled water, your body temperature begins to rise, which results in sweat. You want this to happen because it helps to release toxins from your body and cleanse it properly. For optimal results, add a squeeze of lemon before drinking.


 7. Prevents Premature Aging

There’s a reason you should want to clear your body of toxins: they make you age faster. Also, drinking boiled water helps to repair the skin cells that increase the elasticity of your skin and are affected by harmful free radicals. Subsequently, your damaged skin becomes smoother.

8. Prevents Acne and Pimples

The benefits for your skin just keep on coming. Boiled water deep cleanses your body and eliminates the root causes of acne-related infections beneath the skin.

9. Hair Health and Vitality

Drinking boiled water is also good for obtaining soft, shiny hair. It energizes the nerve endings in your hair roots and makes them active. This is beneficial for getting back the natural vitality of your hair and keeping it healthy.

10. Promotes Hair Growth

Activating the roots of your hair has another added benefit—growth! The hot water promotes the regular activity of the roots and subsequently accelerates the growth of your hair. (Not such a big deal if you are a male Scotsman and prone to lots of facial hair anyway.)

11. Prevents Dandruff

Drinking boiled water keeps your scalp hydrated and helps fight against dry scalp or dandruff.

12. Enhances Blood Circulation and Promotes A Healthy Nervous System

Another important benefit of drinking boiled water is that it enhances your blood circulation, which is important for proper muscle and nerve activity. In addition, it keeps your nervous system healthy by breaking down the fat deposits around it.

13. Digestion

Drinking boiled water is particularly beneficial for digestion. Studies have shown that drinking cold water during or after a meal can harden the oil present in the consumed foods. This can create a fat deposit on the inner wall of your intestine, which can eventually result in intestinal cancer. However, if you replace the glass of cold water with hot, you can avoid this problem. In addition, hot water is beneficial to digestion, which is what you want after a meal.

14. Bowel Movements

Speaking of digestion, drinking boiled water can help to keep you regular, as well as make your bowel movements healthy and pain free. Dehydration can result in chronic problems with constipation. As the stool gets accumulated inside your intestine, the movement of the bowel becomes slower. It is always recommended that you consume a glassful of hot or warm water every morning when your stomach is empty. It decomposes any remnant foodstuffs and makes the movement of the particles smooth and less painful through the intestine.

15. Distills Safe Drinking Water after a Nuclear Attack

Okay, I admit I am adding this one because it is amusing / fascinating, but it could potentially be useful if Donald Trump becomes president. Haha!

Ideally what you want is commercially available water purification tablets, but that won't separate everything. The most reliable way is to distill and purify the water by boiling it at 100 °C.

When you boil water at exactly 100 °C in an effort to distill it, all of the water will boil and become steam, while contaminated impurities won't boil. The steam is then collected in the still, condensed back into water either a cooling fan or cold water surrounding the tubes, and then drips back down into a container.

A simple still can be constructed using plastic bottles, a tube and a heat source. The water doesn't actually need to be boiled in this case. It just has to be placed close enough to the heat source that the heat will slowly cause steam to rise up the tube and then fall into a 2nd container that is placed further away and insulated. The water should still be boiled to get rid of bacteria before drinking it however.

In a pinch someone could even use an old fashioned whiskey still, like the one pictured below.


 16. Cleaning Medical Instruments

 As a follow up to the above survival tip, boiling medical instruments in hot water is also an effective way of cleaning them.

17. Keep your Baby Healthier in the Womb

It is strongly recommended that pregnant women regularly drink boiled water. Consuming hot water (not scalding hot, just warm) keeps both mother and child hydrated, detoxified and energized. It reduces fatigue and infections while promoting healthier bowel movements, reduces the effects of morning sickness and heartburn.

Boiling the water before hand and letting it cool is a necessity for pregnant mothers. You cannot be drinking it too hot, but the good news is that boiling it first gets rid of unwanted bacteria and also contaminates which are unsafe for your baby. (Again, we should note that boiling water does not get rid of ALL contaminates, like lead. So you should still attempt to filter the water or have it tested for lead.)

The Health Benefits of Green Tea

I have been meaning to write a post on the health benefits of green tea for some time now, and have mentioned it many times in past posts, but never a post that focuses solely on green tea. Finally, here it is:

Green tea is one of those rare herbal products growing in consumer popularity mainly because scientific research has validated its health benefits. As a supplement it is being marketed towards prevention of cancer, although green tea has also been linked in research to benefits like preventing diabetes, hyperlipidemia, and other chronic diseases, along with no notable evidence of severe adverse risks even at fairly high dosages (1600 mg of green tea catechins or about 6 - 7 cups of tea per day), the impetus for consuming green tea and its healthful components is strong.

Green Tea's Popularity

Culturally, green tea has been around for many centuries and lauded for its health benefits. Whether it truly was a benefit and how much wasn't fully revealed until recent decades, when studies into the benefits of green tea made it possible to how much it truly benefits tea drinkers.

The tea leaf industry dominates, but there has also been growth in green tea supplements (pills) for those people too lazy to remember to drink a cup or two of green tea per day.

All this talk about green tea has made me thirsty. I am going to go put a kettle on.

And while that is brewing I am going to make a list of all the tea in my cabinet...

  1. Alpine Punch Tea (rooibos, coconut, apple, cinnamon, ginger, cardamon, black pepper, rose blossoms, almonds).
  2. Blueberry Tea (blueberry, ginseng, gingko).
  3. Camomile Tea.
  4. Chai Black Tea.
  5. Cinnamon Tea, two different kinds.
  6. Earl Grey, Decaffeinated Tea.
  7. English Breakfast Tea, two different kinds.
  8. Green Tea, three different kinds.
  9. Ginger Tea (ginger, stevia, black tea).
  10. Honeybush Tea (honeybush, safflowers, sunflower petals).
  11. Hot Cinnamon Spice Tea (black tea, cinnamon, cloves, orange peel).
  12. Korean Barley Tea or 보리차 (toasted barley).
  13. Korean Plum Tea or 매실차 (plum, sugar, honey).
  14. Korean Ssanghwa Tea or 쌍화차 (ssanghwa powder with crushed almonds).
  15. Mekong Cinnamon Tea.
  16. Moroccan Mint Tea.
  17. Orange Pekoe Tea.
  18. Peppermint Tea.
  19. Traditional English Tea

Now some of those teas actually belong to my girlfriend (#3, #4, #7, #9, #16, #17, #18 + #19), but to be fair the lion's share of them (11 out of 19) are mine. Thus it would be logical to assume the following:

#1. I must really like tea.
#2. I apparently really like cinnamon tea (this is true).
#3. I really like Korean teas, likely due to my time spent living in South Korea.
#4. I still have 3 different kinds of green tea, although I must admit it is not my favourite.

And those are just the teas I was able to find in the cabinets on short notice. We might have other packages of tea hiding in tins hiding behind pancake mix or bags of rice in other cabinets. I could drink tea every day for a year and probably not run out.

Anyway, lets get back to the topic of green tea.

The Contents of Green Tea

Polyphenols, the major active components of green tea, is what is responsible for some of green tea's health benefits, whether are consumed as a tea or as a pill. However that is not the only active ingredient within green tea, so consuming a pill containing polyphenol doesn't necessarily give you all of the health benefits.

Green tea also contains the following compounds:
• Polyphenols: catechins, phenolic acids, tannins, and flavonols/antioxidants (kaempferol, quercetin, myricitin, and rutin)
• Xanthines: caffeine and caffeine-related stimulants (theobromine and theophylline)
• Vitamins: vitamin C and B vitamins
• Amino acids: L-theanine
• Microelements: aluminum, fluorides, manganese
• Essential oils
+ Boiled Water*** - Boiled water oddly enough has a long list of health benefits all by itself, but that is another topic for another day.

Green tea includes caffeine and caffeine-related stimulants, specific flavonols (which act as antioxidants), and the highly researched class of green tea catechins. Primary green tea catechins consist of epicatechin (EC), epicatechin gallate (ECG), epigallocatechin (EGC), and epigallocatechin gallate (EGCG). EGCG, the most potent in this group, is responsible for most of green tea’s antioxidant, anti-inflammatory, and anti-carcinogenic properties - which is why green tea is so handy against preventing cancer.

So basically green tea has lots of vitamins in it, plus a host of anti-cancer ingredients, making it overall very useful for preventing cancer and promoting good health in general.

Risks of Green Tea

The U.S. FDA cites 400 mg as the safe threshold for daily caffeine consumption. Above 400 mg, health risks include gastrointestinal upset, muscle tremors, and palpitations. But to drink that much caffeine from green tea, you would need to drink the equivalent of 10 cups of coffee, or approx. 12 cups of green tea per day.

Tea leaves also tend to accumulate aluminum from soil, and chronic high aluminum exposure (more than 20 mg per day for a 150 lb. person) has been found to cause Alzheimer’s disease. However that is basically impossible to consume, as that would require drinking approx. 800 to 1200 cups of green tea per day. It should also be noted that many foods contain aluminum and that small doses of aluminum (approx. 0.1 mg per day) do have health benefits (increases immune response), whereas high doses (20 mg or more) of aluminum have health risks.

So basically the health risks of green tea are practically non existent, and could only result if someone was consuming ridiculous amounts every day beyond the normal amount.

Inventing your own Exercises - For Home Fitness or Sports

Earlier today I sparked upon the idea of using a cat toy as something humans can exercise with. The toy in question, was a simple mouse dangling on a long string from my chin-up bar - a cat toy we received during Christmas for our cat Victoria (see The Pet Project for more details). However what sparked my imagination was using it for other activities, such as:

Boxing
Tennis

Which are two intense cardiovascular sports, both requiring a level of dexterity and accuracy.

I thus conducted a fun experiment during which I practiced punching at the string, with an eye towards accuracy - after all, what good is a punch if it completely misses the target?

What I discovered is that a moving string - being both small and moving quickly, presents an interesting challenge for accuracy while boxing - it forces the person to concentrate on the accuracy and the quality of the punches over brute force. (I should note this is not the first time I have used a string as a target, being a huge fan of "splitting the string" during my personal archery practice.)


For the 2nd part of my experiment I decided to get my tennis racquet out of the closet and try batting the mouse on the end of the string back and forth, letting gravity and pendulum motion to bring it back towards me each time. This turned out to be an excellent exercise for practicing my back swing and also switching back and forth.

With a few changes it would be pretty easy for someone to practice with a tennis ball on a string indoors with a similar set up.

Add a pole in the middle and you have a sport similar to tetherball.

Inventing your own sports / exercises can be a lot of fun, whether you do them for a specific purpose such as training for a sport, or whether you are simply looking for a frugal exercise you can do at home.

A few tips when it comes to inventing your own exercises:

#1. Avoid anything where you think there is a chance you might injure yourself.

#2. Use objects that are sturdy and can withstand impacts if dropped. Avoid anything you know to be breakable.

#3. Don't do the same motion all the time with your new exercise. Find ways to change it, spice it up. Repetitive motion can lead to a sports injury. Not all pain equals gain, sometimes pain means you broke something or are repeating the same motion too much.

#4. Try to invent exercises which are fun to do, or can be combined with music or other exercises to make it more fun.

#5. Hydrate. Don't forget to drink something regularly. Many people forget to do this.


:)

Before and After Qutting Drinking

Happy New Years!

The photos on the right are of Chicago resident Andy Boyle, shown before and after he quit drinking.

The left side is after he quit drinking, at 230 lbs.

The right side is before he quit drinking, at 306 lbs.

His weight loss happened over the course of two years after he stopped drinking and started making some healthy changes in his life.

Combined with his lack of drinking, he also:

  • Began eating healthier.
  • Began exercising more.
  • Bought a condo.
  • Wrote a book and multiple movie scripts.
  • Performed in multiple comedy festivals.
  • Went from a size 42 waist to a size 36 waist.
  • Discovered it really was more fun to be a healthier weight.
  • Got more sleep.
  • Felt more motivated and productive.
  • Saved lots of money.

However Andy also discovered at the same time that many people are prejudicial against people who don't drink. They say things like (these are quotes from Andy's website):

"C’mon, dude, just have one beer! It’s not like you’re going to meetings or whatever!”

“I can’t trust someone who doesn’t drink.”

“You’re not fun unless you’re drunk.”

“When you don’t drink, it makes me feel bad about myself, which makes me not like you.”

“I can’t date someone who doesn’t want to get drunk with me, sorry.”

 And frankly, Andy is on to something here. But we need a word to describe this phenomenon. I am going to call it "Pro-Drunkism". It is like Racism and Sexism, but it is basically describing a biased sentiment in favour of getting drunk and a bias against people who don't like getting drunk.

Now speaking for myself, I must admit I enjoy drinking a beer regularly. At least once per week. I know it is unhealthy for me, but I figure I exercise so much that is evens out fairly well. Still it does make me wonder what would happen if I switched to red wine instead.

Here is my reasoning. It is widely known that drinking 1 or 2 glasses of red wine per day has health benefits. Now I don't see myself drinking that much or that often, but it does get me thinking about the amount of calories found in beer vs wine.

eg. 100 grams of beer has 43 calories [according to Google].

That is 154 calories for 1 can of beer (356 grams). Two beers would be 308 calories.

Wine in comparison has 85 calories per 100 grams. Or 125 calories per glass (147 grams).

Thus 1 to 2 glasses of red wine per day would be 125 to 250 calories per day. That is still less than the 154 to 308 calories for 1 to 2 cans of beer per day. It is a small difference, but still lets do the math.

At 2 glasses per day versus 2 beers per day the total for 1 years worth of calories is:

WINE: 250 calories x 364 days = 91,000 calories - - - - divided by 3500 = 26 lbs of fat.

BEER: 308 calories x 364 days = 112,112 calories - - - - divided by 3500 = 32.032 lbs of fat.

WATER: 0 calories x 364 days = 0 calories - - - - divided by 3500 = 0 lbs of fat.

So yes, wine, purely on a calories basis is healthier in theory - unless you guzzle it like you do beer, in which case that would be really unhealthy. 62.94 lbs worth in a year if someone guzzled wine in the same volume like they do beer.

However the easiest and most obvious health choice is to simply drink water instead. A person on a two beers per day habit could potentially lose 64.064 lbs over a two year period just by switching to water and making no other changes to their eating habits. (This assumes a stable diet in which their only excess was an over-consumption of beer.)

Which admittedly could explain most of Andy Boyle's weight loss success.

Now I am not saying that Andy was drinking two beer per day. Not saying that at all. Some of his health changes obviously came from his changes in diet and exercise as well. But it really goes to show people that if you make healthy choices you can really change your life around.

So if you are looking for a New Years Resolution for 2016, how about "switching to water [or wine] instead of beer"?

And while we are at it here are some other New Years Resolutions:

#2. Make Healthier Choices.

#3. Exercise More.

#4. Spend More Time Outdoors.

#5. Spend More Time with Family.

#6. Get an Energetic Dog and go Dog Walking Regularly.

#7. Try a New Sport and Stick With It.

For more ideas check out our past New Years Resolutions on CardioTrek.ca.

Family Fitness

Things to do in 2016

Spend more time with family...

Lose weight...

Why not do both at the same time?

Archery Christmas Ornament

Saw the Christmas ornament below while visiting relatives. Can you tell our family is really into archery?

Merry Christmas and have a Happy New Year!


Five Rules for having a Merry Christmas from Cardio Trek

Below is Cardio Trek's Five Rules for having a Merry Christmas...

Rule #1. Eat lots of carrots. And veggies in general.


Rule #2. Enjoy the little things, no matter how small.


Rule #3. Reward yourself for all your hard work during the holiday season.


Rule #4. Pay attention to things that don't make sense. eg. Why does the reindeer in the image below look evil? You should avoid evil things during the holidays. Krampus for example.


Rule #5. Have a sense of humour. Because laughter is the best medicine.



:)

Five Ways to do Weight Lifting Outdoors in the Winter

#1. Build your own outdoor gym equipment, including:

  • Bench Press
  • Bench with Free Weights 
  • Bulgarian Training Bag
  • Chin-Up Bar
  • Farmer's Walk Bars
  • Incline Bench
  • Kettlebells
  • Medicine Ball 
  • Obstacle Course (Strength Based) 
  • Parallel Bars (Gymnasts)
  • Rope Climbing / Rope Ladder
  • Rowing Machine
  • Stairs (for Leg exercises, or as an Incline)

eg. To build a rowing machine you will need: Rope, a wood or metal bar as a handle for pulling, a stationary metal bar that is elevated off the ground, a heavy weight attached to the far end of the rope, and something to brace your feet against.

#2. Shovel Snow out of the Driveway - and if you have extra energy, clear all the snow from the backyard and front yard too, so you have frozen grass to workout on.

#3. Fill sandbags with snow and build a wall of sandbags... Or a bench made out of sandbags, and use that bench as a bench press, an incline bench or for using free weights on.

#4. Build something out of the snow - snow man, snow fort, ice rink, hockey rink, ice sculpture. Does it really matter as long as you are exercising?

#5. Clean out the garage and turn your garage into a gym.

Examples:

That old broken air conditioner? Use it as a weight for a rowing machine.

Old furniture / chairs? Add some wood and make a bench for using in combination with free weights.

Old scrap metal you aren't sure what to do with? Check out the dumbbells further below.

Old broken bicycle? Make a training bicycle for building leg muscle.

Old patio umbrella with metal pole? Get rid of the umbrella part and use the metal pole to make yourself a nice chin-up bar.

Old junk that you really are not sure what to do with? Take it to the curb for garbage collection. Clearly if you can't use it for weight lifting, then it probably isn't good for much else.

Winter Chin-Up Bar
Homemade Dumbbell
Scrap Metal Dumbbells

Shocking the Muscle with Arnold Schwarzenegger

The following video was produced by Arnold Schwarzenegger and Bodybuilder.com and deals mostly with how to shock the muscles in the upper body: Chest, arms, shoulders, abs, etc, but also touches on the lower body: Thighs, etc.




Arnold also talks about eating 5 meals per day and how this allowed this allowed him to pack on the muscle in a hurry due to the amount of protein he was eating while training. During his training Arnold was fond of drinking 2 protein drinks per day, plus meals, plus supplements in order to maintain peak muscle growth efficiency.

For those people seeking to build muscle it is important that you stick with it and KEEP TRAINING and follow a strict diet. Quitting, slacking off on the dietary requirements, slacking off on workouts will cause the body to either plateau or go back to its old condition. You need to keep shocking the body with new challenges regularly in order to maintain muscle growth.

Arnold also routinely tried out other sports and activities in order to give his body new challenges - archery was just one of them.


Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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