No. 285

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Q:  I was training regularly and making progress but after a while I fell off the wagon and now I am very discouraged with myself. What should I do?


A: GET BACK ON THAT WAGON! It is never too late!

Keep in mind that everybody falls off their program from time to time. We are all only human... The good news is that when you start back up again the benefits kick back in fairly quickly. It is a simply a mater of starting up, being consistent and giving it time.





Tips from a legend:


Gilad and Jack LaLanne - Chat 1
Gilad and Jack LaLanne


Jack LaLanne  


 "It is never too late to start a fitness program!" is the message from the late fitness legend Jack LaLanne, the man who started the fitness revolution. Jack was a personal friend of Gilad's and this is a clip from when he was Gilad's very special guest on 'Bodies in Motion' in December of 1994 in celebration of Jack's 80th birthday.






We all hear we need to cut back on fat, but here is one type you don't want to cut back on: omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. Another omega-3 fatty acid, ALA, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits.


Such as:

  • Blood fat ( triglycerides). Fish oil supplements can lower elevated triglyceride levels. High levels put you at risk for heart disease. DHA alone has also been shown to lower triglycerides.
  • Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can curb stiffness and joint pain.
  • Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. .
  • Asthma. A diet high in omega-3s lowers inflammation, a key component in asthma.
  • ADHD (Attention Deficit Hyperactivity Disorder). Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning.
  • Alzheimer's disease and dementia. Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging.



Some sources for Omega-3 



They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants.



Enhanced eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids.




Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish




Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA.





Leafy greens, spinach and kale

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake.





The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae.






Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids.





Soy food

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA.




Omega-3 supplements

Most Americans don't get enough omega-3s in their diets. It's best to get them from foods, but supplements may help fill in the gaps if needed. You can choose from fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 3 grams.








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Hello from Sydney AU!

Hi Gilad. Just wanted to say a quick thank you for your great workout DVDs. I'm 46 and I've never looked better. All the best. From Houda. Sydney, Australia.

Thank you Hauda for the kind words. You look amazing at any age!

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Gilad Janklowicz is one of the world's most popular fitness personalities. As a pioneer in the fitness industry he has helped millions to stay fit with his popular TV fitness shows 'Bodies in Motion', 'Basic Training the Workout' and 'Total Body Sculpt with Gilad' and with his gold and platinum instructional home fitness DVDs and videos. More about Gilad here

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