Wrightsville Beach and The Loop (Extended)

Route, Energy, and exercise info

-Distance: 6.25 to 6.5 mi. (50 to 60 min.)

-Jeremy’s Energy Expenditure: Run—(800 to 1,000 Calories) Cycle—(400 to 600 Calories)

-Exercise: Run (high intensity jog with sprint interval) & Resistance (Body Weight, Resistance Bands)

+Bicep curls, Shoulder Flys, Jump Lunges, Dive Bombers/Push-ups

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Put your stride on a loop and playlist on play (only if running).

Jeremy Watts, imm—February 22, 2022

Just because we have relocated from New England to the Carolinas doesn’t mean the motivation and dedication to physical fitness and health stops for ‘Run Boston.’ We will adjust to a new environment and show resilience, scouting routes and executing a clear game plan! Today’s adventure brings us to Wrightsville Beach, North Carolina. Having spent much time here during military service, I am familiar with the area and have actually run what is known as “The Loop” on a few occasions. Known for its accessibility, and runner/cycle friendly roads and pathways, this route has a little bit of everything. Some features include long straight stretches along beach property, bridges and brief elevation changes, and inlet crossings with refreshing beach breezes that may provide extra resistance and added difficulty to any workout depending on your direction. The best part is that the beach and water are second to none so you can peel off the sweaty clothes and cool down in the water after you put that work in! So gear up and get moving!

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Waynick Blvd. Banks Channel Southbound

Alright, so I recently purchased a bike that I’ve spent the last couple of weeks slowly getting used to. I haven’t consistently ridden one in many years and I thought that before I just pick up a bike and ride it into traffic while throwing up hand turn signals with a flashing helmet on (which I have), I should probably get comfortable by practicing and gaining some confidence slowly. I want to expand my fitness horizons and feel that a bike would not only help me do that, but it would also reduce compressive forces on my feet, knees, and hips. Over the years I have definitely run and walked long distances and currently I weigh approx. 195 lbs. The name of the game is beast mode, but it’s also longevity. If I am to go all in on running again I want to re-up on a solid low carb. diet with consistent intermittent fasting and rest to reduce my weight to 173 lbs. I have weight loss and nutrition goals, and the confidence to do it, so in the meantime I have been experimenting with a combination of riding and running coupled with walking for active recovery. I have a playground and tennis court in my neighborhood so I use the bars for pull-ups, the tennis court for fight circuit and resistance band work, and the net for jump explosions over the net to target fast-twitch muscle. I can already feel an improvement in endurance in my legs as my rides grow longer, so it must be working, right?

I drive into Wrightsville on Highway 74 and cross the first bridge, finding an access road before Harbor Way Gardens, where the loop starts. The roads are runner and bike-friendly, with wide shoulders, sidewalks, and bike lanes which are present in certain stretches of the route. The route is simple and straight as you cross the second bridge to get onto the main beach land. My goal was to travel to the southernmost tip of the island first, extending the loop and then reversing direction on the same route. At certain stretches I would pick a landmark ahead and sprint to it on the bike. I did this approx. 8 times and peddled at a lower gear in between for some interval training. The loop takes you through the main restaurant, commerce, and social scene area where you will surely share it with other cyclists and runners. It’s always nice seeing other people putting in work and it makes me go even harder—I can’t be outdone, people!

The loop leads you back towards Harbor Way where you cross the northernmost bridge and a beautiful inlet scene (see pics) presents itself. Bike signs guide you along the way and the bikeway leads back to Harbor Way Gardens and the start point. As with any outdoor exercise near the beach, plan your route and always include the weather report. Even if you execute your plan at a time that isn’t busy with traffic and people, always put safety first and practice situational awareness. It takes an animal to be mindful with a solid plan and still accomplish the best workout possible to improve your fitness level. Since the bike wasn’t enough for me on this day, I would run on the Ravenel Bridge in downtown Charleston, South Carolina later that day for my first two-a-day in a long time; so stay tuned for that experience because it is coming soon to Run, Boston!

Click Image for Nutritional Content!

Remember, nutrition is crucial following training to facilitate proper metabolism and regulatory functions of our vital organs. Let’s take care of ourselves and learn about healthy protein sources for effective cellular growth and other vitamin/mineral replenishment to oil the machine! Visit the link (click on the pic above) to get some ideas of great food sources!

Sincerely,

imm

Nantasket Beach, MA

Route, energy, and exercise Info:

-Distance: Approx. 4 1/2 to 5 1/2 miles ( 40 to 50 min.)

-Jeremy’s energy expenditure (resistance + run): 1,000 1,200 calories

-Exercises: Running (high intensity) METs 10 to 15

-Body Weight Push ups and Pull ups (High Intensity)

Training hard while slaying creatures of the deep.

Jeremy Watts, imm—November 20, 2020

Nantasket Beach!  Where do I want to begin?  I had vaguely heard of this beach and given that I love maps, I would always investigate what towns and attractions were in this area of the state.  I would see this thin finger of land extending out into Massachusetts Bay but I never had a reason to explore this area.  I often enjoy taking long drives to freely think; to reflect, identify, and compromise with my day—thank you Marcus Aurelius!  I decided to let my car compass guide me towards the ocean where I arrived at the south end of Nantasket Beach.  I immediately got a “New England” kind of beach community vibe.  I say this because I spent time on many Carolina beaches and the feel of the atmosphere is different; whether it be the differences in water temperature, lighthouses of N.E., or beach sand terrain, I only find positive attributes with all beaches!  In any case I always have my idea hat on and figured that I would love to run this beach and share my experience through i.motivate.me.

     I began the run at Tivoli Bath House adjacent to George Washington Blvd. as it bends parallel to Nantasket Ave at the south end of the beach.  With much parking, there is a boardwalk that is paved and runs along the beach to the northwest where the common theme is beach and endless ocean on the right, and shops, parking, and residencies on the left.  I ran at sunset during low tide, and the sun had set over the hills of Allerton and Hull in the northern part of the area.  Still, it influenced the brilliant orange sky that reflected from the thin layer of water that remained on the smooth sand exposed from a receding tide. 

The boardwalk is elevated above the beach and you can access the sand via steps at various points.  I followed this path for approximately one (1) mile and if you’re familiar with one of my pace techniques, this path has sidewalk squares that I use to control stride length and frequency, which controls pace, so this is Jeremy-friendly!   The David Cook Comfort Station is the one mile point during which time I enter the beach and continue along the low tide.  Alternate routes are available in the event that the beach is too crowded.  In that case there are long straight stretches of 25mph residential roads that, despite the flat elevation, provides a challenging and unimpeded run.  Getting back to the beach route, the sand is smooth for another mile before you have to move closer to the water to avoid rocks.  You have beautiful homes to the left, and a cool wind coming off the water, which never seemed to be a head wind at any point!  There are lighthouses in the distance and I was able to pause to time up a couple of awesome illuminated pics with the landscape in the foreground!

The beach gradually bends to the right (north) and ends with a rocky yet beautiful area with a steep hill where homes elevate to a great view of the beach and the bay.  I turn around and in similar fashion to other routes where my return path is the same, I record the time it took to turn around and try and beat it back, tracking progression for the next time I decide to visit the beach.  Now this experience took place during the great social distancing campaign so the beach was mostly empty and there was little activity or foot traffic around.  The beach is very wide and I feel that regardless of what was going on there is an abundance of space during low tide to navigate the route of your choice and at your own pace.  Focus is key but do not forget to connect with this experience as we remember that this fitness journey is physical for all you competitive fitness freaks out there, but it is mental and spiritual as well, and there cannot be one without the other!

  There are also playground bars and high cement walls that line the beginning of the route so if you choose to add resistance exercises to your route, pull-ups, Step-Lunges, and Incline Push-ups will add to the difficulty level and promote both muscle breakdown and fat-burning. Also if you want to extend the route you can run all the way to the end of the point where a gorgeous view of Boston awaits you. As the pics indicate, if you time up the sunset, you will find locals who gather to watch the spectacle that is worth the effort and time. So what are you waiting for? Get to the beach and do your distance!

Sincerely,

imm 

Top Self-Care Habits for Mental Health

Why is self care important?

Practicing self-care is a priority for emotional, psychological, and social well-being. Even the smallest act of self-care can contribute to overall prosperity.

Here are a few benefits of self-care that can be enjoyed by making simple adjustments to your lifestyle:

●       Improved mood and positive outlook

●       Better sleeping patterns

●       Healthy immunity and less chance of falling ill

●       Decreased chance of struggling with mental health challenges (such as stress, depression, and anxiety)

●       Strengthening of relationships

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Taking Care of Physical Health

Studies suggest that physical health has a critical impact on mental health and improving overall wellbeing. There are easy and practical ways to look after your physical health, including exercising regularly and eating healthy food. The Mayo Clinic recommends that adults partake in at least 150 minutes of moderate intensity aerobic activity weekly, and strength training twice weekly (imm follows similar guidelines established by the ACSM).

Eating balanced and nutritious meals is equally important in prioritizing health. Following a healthy diet boosts the mood, improves self-esteem, and strengthens immunity.

Image via Unsplash

Other easy ways to practice self-care on a daily basis

●       Make time for activities that reduce stress, such as meditation and deep breathing

●       Plan for your favorite hobbies, such as reading a book or cooking

●       Strive to sleep a minimum of seven hours each night

●       Learn to say “no” when needed

●       Explore natural remedies, such as herbal tea and burning sage

●       Assess your finances and streamline your budget

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Practical Ways to Care for Finances

A recent survey reveals that 73% of Americans rank finances as their main cause of stress. Considering that stress can severely impact mental health, it’s important to incorporate financial planning into your self-care routine.

Here are a few ways to streamline finances:

Keep a Financial Journal

@megansstudies

Make an effort to track and review your monthly expenses. Understanding how you spend your money gives you the knowledge of where you can cut back and reduce costs. Perhaps you’re eating out more than necessary? Maybe you struggle with impulse buying? Planning ahead and sticking to a budget become a lot easier when you have an understanding of your spending habits.

Open a Savings Account

Savings accounts are beneficial for several reasons. They serve as a rainy day fund when times are tough, as a reserve for an expensive item, or to put money down for a larger investment.

Financial security can have a monumental impact on overall mental health. When setting up your self-care routine, make sure that you consider healthy financial habits.

-Jason Lewis

strongwell.org

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Jason Lewis is a certified personal trainer with a BA in Human Performance/Exercise Health Sciences. You can find Jason’s valuable fitness content, and his mission at www.strongwell.org. There you will find information that touches on all age groups, including the aging process and ways to manage fitness and health from various categories.

Sources of Vitamins and Minerals

Vitamin A and Iron

Cheese, Eggs, Oily Fish, Fortified low-fat Spreads, Milk and Yogurt

Vitamin B

Whole Grains, Beans and Lentils, Seeds and Nuts, Dark Leafy Veggies (Broccoli, Spinach, Kale), Fruits, Meats (Red, Poultry, Fish)

Vitamin C

Citrus Fruits, Peppers, Strawberries, Broccoli, Brussels Sprouts, Potatoes.

Vitamin D

Oily Fish, Red Meat, Liver, Egg Yolks

Vitamin E

Sunflower and Soybean Oil, Sunflower Seeds, Peanuts/Butter, Beet greens, Collard Greens, Spinach, Pumpkin, Red Bell Pepper

Tyrosine

Soy products, Poultry, Fish, Peanuts, Almonds, Bananas, Milk, Cheese, Yogurt

Zinc

Whole Grains, Dairy Products, Red Meat, Chicken, Black Beans, Chickpeas, Cashews and Almonds

Turmeric

Raw as a root you can add it to ANY dish, various Daily Supplement Products

Iodine

Fish, Dairy products, Seaweed, Shrimp and other Seafood, Iodized salt

Omega-3 fatty acid

Cold-Water Fatty Fish, Nuts and Seeds, Plant Oils

Fiber

Beans, Whole Grains, Brown Rice, Baked Potato, Berries, Nuts

Selenium

Seafoods, Bananas, Organ and Muscle Meats, Brown Rice, Mushrooms, Oatmeal, Spinach

Sulphoraphane

Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale

Organ Health and Metabolism

The organs are pieces of a collective engine. One can’t be well without the others.

Posted: IMM August 18, 2021

Picture intended to depict a metaphor for our organs being parts of an engine.

Wouldn’t we all love for our bodies to be at peak performance and always sharp with a jab of overall acuity?—Gaining self-confidence with every bold exploration of your ideas and limitations, improving our mood and lifting the spirit, perpetuating the drive and motivation to flow forward in your life with direction and purpose…Ok you get the picture!—For many years the numbers and experience suggests that our human body in the western condition is inflamed in some way, fashion or form. Causes stem from inflammatory ingredients in our diet, short and long term stress, and exposure

to toxicities that exists in our modern environment (See Reference 3 below for link to Dr. Rashid Buttar’s 7 toxicities). Improperly-functioning organs become responsible for other health issues down the road. Morbidity and mortality rates due to overweight and obesity-related chronic diseases continue to increase annually.

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We continue learning about inflammation and understanding the negative affects that it has on our organs. Our organs depend on one another, and therefore other areas of our body end up being affected long term. For example, various chronic diseases could lead to higher blood pressure, which is a major cause of Chronic Kidney Disease(1). When an issue becomes a mechanism for another injury we jeopardize our metabolic health too, ‘toxifying’ our bodies over the course of time and increasing the likelihood of anxiety, loss of sleep, emotional dieting, and even frequent hospital visits. We want to invest in our body and nutrition and reduce those ‘likelihoods’! Focusing on the Thyroid, Liver, Heart, and Brain, let’s discuss their functions, associations with our metabolism, and some nutrients that directly relate to the ability for each organ to properly function.

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Brain regulation, neurogenesis, and neuromuscular activation>

Concerned with brain function and health? Have no fear! More is being understood about the role and resilience of the brain, despite concern for age-related cognitive decline that we see more frequently in an aging population. More people are understanding ways to develop neurological pathways through healthy repetition of exercise, meditation, and lifestyle changes, as studies show that aerobic exercise is associated with synaptic plasticity and generation of neurons (neurogenesis)(2). This is great news, and sheds light on potential future studies about the relationship between repetitive exercise movements and long-term brain health.

Credit: Adobe Stock

The brain consists of many regions responsible for many things such as memory, thought, emotion, sense capacity, and motor skills. The brain regulates vital components of life including metabolism, temperature, pressure and gas regulation, and other cellular behavior. These regulations require communication with the other organs. For example, the heart and brain communicates in various ways with one another:

1. Neurologically (nerve impulses)

2. Biochemically (hormones)

3. Biophysically (pressure waves)

4. Energetically (electromagnetic field interaction)

It’s critically important to understand that the majority of Americans do not get the proper nutrients through healthy eating required for all of the stimuli we are exposed to from things like DIET INFLAMMATION and STRESS. Our behavior and decisions are influenced little by little over time and our lifestyles create more toxicity and inflammation that may impair our brain function over time.

Thyroid metabolism,hormone regulation>

Cells are like individual engines: They take in energy, produce work, and excrete materials that assist body regulations to keep us healthy.  Thyroid hormones help maintain body homeostasis by facilitating metabolism of lipids and glucose, regulating metabolic adaptations, responding to changes in energy intake, and controlling thermogenesis—In other words, the thyroid regulates the body’s metabolism.

Key Nutrients

Fatigue and muscle weakness are symptoms of hypothyroidism.

Iodine and an amino acid called tyrosin are used to create thyroid Hormones 4 and 3 (T-4 and T-3).  Iodine is an essential nutrient, meaning the body can’t produce it and so we must ingest our iodine; iodized salt is an example of this.  Selenium is a mineral needed to facilitate T-3 production and effectiveness of our thyroid.  So of course we want sources of these nutrients, but we must also be mindful of the nutrients required to “lubricate” the mechanisms of thyroid production.  When 90 percent of Americans do not get their recommended daily allowance for veggies and fruits, and variety lacks, nutrients like iodine, tyrosine, and selenium are rendered less effective and cellular metabolism may suffer (and this goes for all other cellular functions in the body).  We must be aware of calorie intake, but we must also seek variety in our food choices.  There are alternative supplements that may facilitate such natural treatment of vital organs and glands and though I do not wish to promote any specific product, I do support experts like Dr. Dave Janda and Dr. Peter Glidden, who have productive discussions and offer products on such topics as thyroid maintenance.  This content can be found on Youtube below (4), and this is merely to give you an idea about the products that are available to supplement with eating healthier, sleeping properly, and being physically active.

Heart Cardiovascular, blood flow, communication >

The heart consists of cardiac muscle cells (myocardium) that are embedded densely with capillaries and numerous mitochondria (endurance-type of muscles).  One of the ways that our western diet negatively affects our heart health is that we take in a lot of LDLs, or low-density lipoproteins which are used to move excess fat to cells for storage.  LDL’s are known inflammation markers to endothelial damage, coronary artery blockage, and essentially heart disease.  Reducing inflammation regarding our diets and other significant factors such as stress (hormone hyperactivity and depletion)

Function:

1. Receives blood returning from the limbs and peripherals.

2. Pumps blood to the lungs for aeration through the pulmonary circulation.

3. Receives oxygenated blood from the lungs.

4. Pumps blood into the thick-walled, muscular aorta for distribution throughout the body into systemic circulation.

The heart is also believed to communicate with other parts of the body, such as the brain and cells throughout the body, where the idea is that it’s not just the brain sending voluntary and involuntary commands to the heart; the heart may send signals to the brain and cells too! Connecting clear senses to the heart allows your heart to respond to purpose.

Key Nutrients

Fiber is important in removing LDLs from our system, and fiber can be found naturally in fruits, whole grains, vegetables, and legumes.  This reinforces the importance of getting RDAs for veggies and fruits.  Vitamin C facilitates repairing of arteries from such damage as atherosclerosis.  Vitamin C also assists with collagen production which holds coronary cells together, according to Dr. Gifford-Jones, a medical doctor speaking in regard to heart health supplements for NationalNutrition.ca (5).  Inadequate collagen creates cracks between coronary cells which may be a mechanism for clotting that occurs between these cracks (atherosclerosis), according to the doctor.  Studies show that Vitamin C consumption was a key component in reducing risk for stroke.  Coronary arteries aside, imagine the benefit of the 60,000 miles of total length of arteries in our body!  Furthermore Lysine, which also assists in collagen production, can be found in such foods as fish, which also can be a good source of Omega-3 fatty acids.  Omega-3 fatty acids may help to reduce triglycerides and reduce the development of plaque in the arteries over time with a moderate intake.

LiverGlucose Regulation, metabolism, and excretion>

Since we talked about the thyroid, let’s start by mentioning the liver’s role in thyroid hormonal regulation.  We have tuned up the thyroid and now the liver can assist with synthesis of thyroid hormones for metabolic regulation.  The list of functions of the liver are lengthy, but one of the crucial roles is that the liver detoxifies the blood from the things we put in our body.  When our liver is fatty from poor dieting and lifestyle habits, it may increase the likelihood of developing a number of diseases such as Chronic Kidney Disease.3 

In terms of our metabolism, the liver is responsible for gluconeogenesis, where the liver can produce glucose and sent back to tissues for energy.  The liver also performs glycogenolysis, the process by which glycogen is broken down into glucose and used in tissues for energy.  A proper-functioning liver ensures bile, cholesterol, and hormone excretion.  It also ensures the body has the proper molecules available for energy production from glucose, to ketone bodies.  So the liver must be healthy for your keto-diet! 

Certain vitamins and minerals are stored, as is glycogen.  Eating a low carbohydrate and sugar (fructose) diet, while minimizing alcohol consumption and getting the RDA’s for veggies and fruits may improve your liver’s ability to function, and also make your liver’s job easier. 

Key Nutrients

Refer to Nutrition Page for SOURCES OF EACH!

Vitamin A and Iron

Vitamin D

Vitamin E

Vitamin B12

Exercising is an excellent way to maintain Liver function and health, as it is with the other organs mentioned above.  We must train our bodies to better-utilize the energy system of the body and the various ways in which our body conducts metabolism.  With consistent activity and proper eating, the body can become more efficient in the metabolic processes and we can better manage our body weight and waistline in the future!

Sincerely,

imm

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1. Schutten, J. C., Joosten, M. M., de Borst, M. H., & Bakker, J. L. (2018). Magnesium and blood Pressure: a physiology-based approach. Advances in Chronic Kidney Disease, (25-3), (244-250). https://doi.org/10.1053/j.ackd.2017.12.003

2. Rendeiro, C., & Rhodes, J.S. (2018). A new perspective of the hippocampus in the origin of exercise interactions. Brain Structure and Function, (223), (2527-2545). https://doi.org/10.1007/s00429-018-1665-6

3. 7 Toxicities in our lives link: https://www.youtube.com/watch?v=gFReEk4CTm8

4. The Nutritional Approach For Your Thyroid Health: https://www.youtube.com/watch?v=lUNgq87M1Po&t=52s

5. Top 7 Heart Health Supplements Recommended by Canadian Health Experts: https://www.youtube.com/watch?v=Fd4KPwAR964

VFW Parkway and Arborway, Boston

Elevation Changes, Clear Paths, and Pull-Ups Along the Way

Jeremy Watts, imm—January 18, 2021

FULL TRAINING SEQUENCE:

-Type: Running/Foot movement, Resistance Training

-Distance: Approx. 11 miles

-Jeremy’s energy expenditure: 1,500-2,000 calories

-Exercises: Running (high intensity) METs 10 to 18

-Body Weight Push ups, Pull ups, and Jump Ups (High Intensity)

The IMM idea was born years ago, and around that time I had visited this southwest part of Boston. I found this route to be not only scenic, but its length, change in elevation, and access to recreation along the built path made this an ideal place to explore with Run, Boston. Creating content about this route was a day dream and now here we are, sharing a dream! VFW Parkway extends south of West Roxbury into Dedham which is not conducive to running, so ideally I will begin near the Veterans Affairs Medical Center and run north, where running trails line both sides of the road. The pavement surface is a bit rough in places, and follows the ever-changing elevation. This route takes you through the outskirts of residential areas, while the path is never congested and the built environment allows for other activities like cycling. There are many ways to improve our fitness.

As far as how to regulate and challenge your energy systems while running I prefer having a strategy for certain stretches of path. For example, when the incline increases, I like to increase my stride length while maintaining or increasing frequency. This promotes muscular engagement in a greater range of motion in the hips and knees. We increase velocity, work output, heart rate, and essentially energy expenditure. My technique; leaning slightly forward, keeping my shoulders swinging the arms with my elbows at approximately 90 degrees, and my hip flexors pumping my knees up towards the torso. This is how to attack a hill physically and we have to accept the challenge mentally too!

Breathing is another effective technique for improving my running experience. One technique I’ve used since military service is counting steps per breath to track output and fatigue while finding and keeping a rhythm. I enjoy sprint drills during outdoor resistance and sprint interval exercise (SIE) sessions, so I work on increasing stride length while going downhill. As our speed increases it’s important to be mindful of compressive forces that are amplified with this mode of training. This would especially apply to individuals who are beginning to feel chronic inflammation. Weight loss/management is a good way to regulate this inflammation when running leads to pounding the ground repetitively. If I decide to regiment this technique I have to make sure that I reduce my body weight before starting any long-term running/sprinting program. We breathe as we push and glide along the path!

Of course for every long run, I always seek pull-ups. Remember in a previous article titled “Abs” I presented my belief that physique, in this case our “six-packs”, come at the assistance of high-intensity resistance exercises like the pull-up. Especially when you’ve spent the first 20 minutes burning through blood sugar and glycogen stores and your body has regulated towards beta-oxidation (fat-burning). Your body is forced to produce new energy immediately, leading to more efficient energy production in the for better performance and endurance. In doing so we burn more subcutaneous fat, and vascularize our muscles with more blood: Bigger muscles and thinner fat layer surrounding them equals definition. The number of total pull-ups may suffer if doing them during a run, so if I’m concerned with the number of pull-ups I want to do, then I just do the pull-ups before the run, or during a separate training session.

As with most runs, we must run back. By this time I’ve run for in between 20 and 30 minutes and I’ve spent 10 to 15 minutes doing pull-ups, push-ups, jump-ups, and hanging back rows (we can be creative). I’m now relying heavily on burning fat for energy and my muscles are fatigued. I’ve worked into the lactic threshold and my body must work harder to continue producing energy required to get me back to the finish as fast as I intend. We must use our breathing technique to focus our minds on the task at hand, and not the fatigue that has set in on the quadriceps, hip flexors and extenders, and the thoracic muscles that assist with breathing. The workout typically lasts for 50 to 75 minutes, depending on the conditions, number of resistance sets, and the motivation to push the run pace. We will finish, cool down, hydrate, and eat a meal with variety and high protein content so that we can repair our muscles that were broken down during training!

Sincerely,

-imm