When starting your journey into the tactical professions, you will see many people who need to improve their running. Their athletic history may not have required much long-distance running (or any at all) or they are susceptible to running injuries such as shin splints, runner’s knee, tendonitis, etc.
Runners with different histories will have different roads to improvement. Here is an email from a young man preparing for a special ops program in his future and working to get good at everything — including his weakness, running.
Stew, I have one of your workout programs, and I’m not sure I can handle the running volume you have in them, as even your first week has over 15 miles in it. Any suggestions? Did I get the wrong program, or should I just push through it? I do not want shin splints again like I did on my own training. Everything else looks awesome, but I need to get better at running. Thanks — Dylan
You should personalize any program, adjusting the repetitions and volume to fit your current abilities. Do not just jump into a five-mile run without progressing over potentially significant time periods to get to that level of fitness and durability. It takes time to build up to that level of running distance when the recommended weekly percentage to add miles is only 10% to 15%.
My advice: If the runs look like too much for you, cut the miles in half and replace with a non-impact cardio exercise for the time it would have taken to run that extra 50%, so you get all the cardio with half the impact.
For instance, one of my favorite replacements for running is biking, as it works the lungs and the legs like running but without the impact pain. I do recommend a stationary bike, as you cannot coast and the potential for crashing is negated.
Try these bike workouts:
Each minute, increase resistance by one or two levels until you can no longer hold the RPMs between 70 and 80. Once you fail to keep it in that zone, start to return down the pyramid in reverse order. You can do the full pyramid or just do it for the time that it would have taken you to run the miles you skipped in the generic training program you are on.
For instance, if the day calls for 5 to 6 total running miles (warm-ups, sprints, goal pace, steady pace), cut that in half. However long it took you to run the first 50% of the runs that day, do the same amount of time on the bike, elliptical or rowing machines or add swim time.
The goal is to be as tired as you would be running as you are on the bike. Pushing hard for a sprint on the bike will elevate your heart/breathing rate significantly. Do this for one minute fast, followed by one minute slow, to catch your breath. Repeat that one minute fast/one minute slow for the time you need to make up for any missed running on the day.
You can improve your running through this method. If you can avoid an injury that prevents you from running altogether, you will quickly be fully prepared for your journey. Try the program with alterations your first time, then repeat it and see whether you can do the full program as written the second time around.
You will be asked to run and ruck many miles in your future training (PT, as well) so you need to build up to this, but do it based on your abilities.
Work on your goal mile pace: 6- to 7-minute miles for 1.5-mile timed runs (9- to 10:30 timed run time) and focus on longer run pace in the sub-7-minute mile pace (4 miles in under 28 minutes/5 miles in 35 minutes).
You can practice that pace with shorter intervals and over time build up and maintain that pace for the full distance. Be patient and give yourself time to progress to longer runs, especially if your future training is going to require longer timed runs and load-bearing events.
— Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to firstname.lastname@example.org.
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Exclusive: Single, happy and with a new look, Denise Bidot moves back to New York! – HOLA! USA
HOLA! USA DIGITAL COVER
At 35, Denise Bidot is in the prime of her life. The gorgeous model, one of the most successful worldwide and a true pioneer in the fight for inclusion of curvy women in high-end fashion, is having a remarkable year. She has not only just launched a collection of clothes she designed for Kohl’s, she is also beginning a new chapter in her life moving to the big apple after her breakup with famous rapper Lil Wayne.
Bidot, of Puerto Rican descent, opens her heart like never before in a tender, intelligent and passionate exclusive interview with HOLA! USA. Sweet and clever, her honesty brought us to tears in this limitless heartfelt interview. You simply can’t miss it!
My grandmother is very intelligent and my aunt is a doctor! I think my self-confidence has to do with my mother. I saw her struggle with weight, identity and body. For me she was the perfect example of what I didn’t want to be. I wanted to stop the conversation of “I am not enough.” I wanted that trauma to end with me. For any child, our mother is the most beautiful thing in the world, no matter what. I understood since I was little that your value is not measured by your size. Also, there are many stigmas that fall on people who are overweight. It is often said that a fuller person is less healthy and even that is not necessarily true.
My faith in God comes from my grandparents and I always go with the flow. I truly think this was my destiny: I was in the right place at the right time. At 18, I moved to California because I wanted to be an actress. The opportunities weren’t there so I decided to become a makeup artist. I was invited to do makeup on a plus-size model. In that shoot the photographer asked me if I hadn’t thought about being a model, but I laughed, “No way! I’m short and chubby.” I had only seen tall and skinny models. It would never have occurred to me. She called me for about a month to convince me and I thought, “I’ve got nothing to lose.” I could always do my own makeup! So we did it and the photographer shared the images. Suddenly, a lot of people contacted her to ask who I was. I started doing some editorials here and there and the rest is history! That was in 2006 and we are now in 2022. When I arrived in California then, I had no idea what my life was going to be like, but this woman saw something in me that I had never seen and I decided to take the opportunity since acting was not working out. I went through that door with confidence and faith and p’adelante…
The older I get, the more I realize how something like this affects you. It seems silly but, as a child, I was never able to celebrate Father’s Day. These are little things you don’t want to think about. When they invite me to weddings and the bride dances with her father, I can’t stop crying. You feel it; the emptiness is there, especially not having that role model. I never understood what a man’s love was like and maybe that’s why I was single for so long. I didn’t think I needed it, that I wanted it… I was 17 years old when my mother had a boyfriend for the first time, she never brought anyone home.
I have no resentment towards my mom for that, she did the best she could. She fell in love and got pregnant. He was a classmate from her English course at the university, an Arab man, tall, very handsome. When she told him she was pregnant, he warned her: either she had an abortion or had to go live with him in his country upon his return after school. My mom thought that she would not survive in that culture. In any case, he soon disappeared.
Yes, ten years ago and we didn’t find him. Maybe it wasn’t the right time. I often wonder if he is alive or not, if I have brothers or sisters who may look like me. I don’t know… Now I’m a little afraid of what I might find, maybe I‘ll try again in the future… Step by step.
Sometimes I think my life is a movie. I feel like I have had seven lives, like cats. For example, some people don’t know this, but when I was fifteen, I met Lindsay Lohan. We became friends and I ended up being her chaperone. I started traveling with her everywhere, from set to set, Los Angeles, Canada, awards, red carpets … At the time, my mom begged me to go back to high school, because I was homeschooling with Lindsay. I’m glad my mother forced me to come back, because who knows how it would have ended … I also understood that I could not continue in the bubble, I wanted to experience high school, have a sweetheart, go to my prom … I did not want to miss my adolescence living someone else’s life.
I met him at a music showcase and from the moment I saw him, we fell in love. I was 19 and we lived together for a couple of years. At 21 I had my daughter, even though my pregnancy wasn’t planned, she was totally loved, and shortly after she was born, we separated.
Not as present as I would have liked, but finally now that my daughter is thirteen, she does spend some weekends with her dad. I often told him, “You are missing the best years of her life.” Now we are finally working through it.
I have worked nonstop since 2006. Besides my daughter, there was nothing more important than my work. Then the pandemic came, the world stopped and that forced me to do the same. That’s when he came along. If it weren’t for the pandemic, I’m certain we wouldn’t have met. The other day a friend said to me jokingly, “The world had to stop for you to fall in love!” Hahaha!
When I arrived in California, I was an independent woman and a little selfish. I had been single for more than ten years and everything I did was for myself and my daughter. To be honest, no one else seemed that important to me. I lived in a bubble and the rest of the world didn’t exist, I never noticed anything that happened around me. In these past two years I’ve realized that I’m worth much more in the real world. I learned to cook and to do basic things, I was concerned with what was going on in the world, people mattered to me, I would worry about other things besides my career.
Now I feel like a much more versatile woman. I learned to love, not just romantically but to love life, the world… I learned to value time; my heart opened up. My heart had been closed for such a long time, I’d go from one job to the other, from one plane to another… If I wanted to go out, I’d do it without having to check with anyone first. But I’ve realized that was not that person. After everything I’ve been through, I’ve learned to value my family and friends so much more. I definitely feel whole, a new woman.
One of the most important things I learned in this relationship is that I enjoy being with someone, I really liked being in love. I’d spent my daughter’s entire life without being in a relationship. Thirteen years! I’d been single her whole life. Now I understand that I’d love to fall in love again, be everything for someone and have that someone be everything for me. Little by little… I have to go step by step now: first my daughter, then my career and finally to keep growing. All of that is what’s most important once again. I’d love to focus first on being happy again, one doesn’t need a romantic partner for this, I’m certain of that.
I don’t have any preferences regarding looks. I’d love for him to be a hard worker, there’s nothing sexier that a person that has goals and fights to achieve his/her dreams. As for his personality, I’d like a happy man, happiness is contagious, a person that can look at life a certain way, someone that doesn’t take himself too seriously, someone who loves life… To laugh, joke around, someone who likes traveling, who likes food, going to the movies… And most importantly, a family man. For me family is all. I want to end up with a man who loves and enjoys life. Of course, I’d like for him to be spiritual, prayer is very important for me, I’ve carried this with me since I was very young.
When I’m going through difficult moments in my life, I thank God that I have always had my daughter by my side. She comes and gives me a hug, or watches a movie with me or maybe we dance around the house… It’s those little things that distract the mind from sadness. Those moments are the ones that count the most in the bigger picture.
It’s a magical city, it hasn’t lost its charm after all these years. Every time I set foot there I feel like I’m in a movie. New York has always opened its doors to me, it accepted me ten years ago and took me to professional levels I could have never dreamed of. To think that I will return now with this new way of seeing and feeling things, I’m curious to see what happens now that I return with all this experience. The girl that arrived in the big apple when she was 25 and the woman that is now 35, are two completely different people. I’m ready to arrive and look for the things I always knew I wanted and needed.
To model, to act, to make movies, to produce shows… Everything! Nothing is impossible. Experience has taught me that there is a world out there full of wonderful possibilities, you just have to go out and take them…! So I’m going back to New York to grab them! -she adds laughing.
I will always cherish the fact that he helped me grow immensely as a human being. For this I will be eternally grateful. As well as the affection he showed my daughter, I will forever be thankful for that.
Definitely. My mother never married and I am looking forward to it. I want to marry in a white dress … And please nobody stops me! (laughs). I´m very obsessive with organization, so planning it will be difficult, but I assure you that the food will be good, the music will be incredible, the flowers will be wonderful and the atmosphere will be spectacular. When and with whom? I don´t know that yet!
I thought that love was not something for me, I always felt that we were, my daughter and I, alone against the world, but your path takes you where you need to go. And I swear to you that I was very fixed on what I wanted to do the last couple years before the pandemic hit and nothing that happened after was part of my plan at all. So, who knows what destiny will bring…? I plan to keep flowing.
I want her to know who she is, that she knows and values herself, that she knows how much she is worth. Believe me, she already learned that. My daughter is an angel and the angel of anyone who knows her. I don’t have to worry about her one bit. We have always been together, she has seen a lot, the good, the bad … She is very mature and incredibly intelligent. I cannot imagine where she will eventually go. She is super calm, very smart, she has everything! I asked her if she wanted me to open a Tiktok account. Do you know what she answered? “No mommy, I want to enjoy being a girl and working on myself first.” And me, excuse me? She has been learning a little about everything, acting, music, etc. She is about to turn 14 years old. I’m very intrigued to know what she wants to do in high school and with her life in general so I can support her in every way possible.
She sent me to spend time with my family in Puerto Rico every summer and I enjoyed our family like crazy, the accent, the food … Now you put me in Puerto Rico, and that boricua is out! Although I sometimes fought with my mother not to go, now I remember it as the best thing in the world.
‘You lose hundred percent of the opportunities you never take’. It was a cheesy poster that was in the school, but I never forgot it. That stayed with me for life. Something else stayed with me forever too. I had a counselor in middle school in Miami, Mr. Pereira. One day I was walking in the pure nonsense typical of that age, he looked at me and told me to follow him. He sat me in his office and asked me: “What is your favorite car?” I did not know anything about cars and brands, but I told him one that sounded very expensive to me: “Lexus”, I replied, because I knew it was luxury. Then he exclaimed, “And why are you acting like a Ford?” Then he added: “If you want to be a Lexus, start acting like one.” I was so shocked … I thought: “Of course I´m a fine car! What the heck am I doing?”. That’s when I knew I deserved more, I was a fckg- Lexus.
The world of fashion is full of diversity and yes, I love knowing that I was one of the pioneers in changing stereotypes. Before, models were white or black, tall and skinny; now there is a place for all sizes and for all colors, now there is a place for everybody in fashion. It is an industry that adapted to the times and changed from the inside out. When they asked me to open the runway in New York, my jaw dropped, that had never happened before in history, that someone with my clothing size was invited to do something like that. Do you know how we all sometimes think, I want to change the world!? At that moment, I thought: “Wow, shit, I think I did it!”
It is crazy! Me, the daughter of a single mom, without a dollar in my pocket, to look back and think about how my life has evolved… Best of all, without changing anything about myself to feel accepted and just for being true to who I am. Even when I had my daughter, I said to myself: I´m not going to be that cliché of the Latin woman who has a child and her dreams are over. I’m going to chase them and wherever I go, I will bring my daughter with me. I’m going to live my dream, so that one day my daughter can live hers. I have a lot of strength inside and I’m not going to lie to you: of course, there were nights when I thought, how am I going to get out of this one? What can I do now? But here we are. Many times, God has given me signs that he is present in my life.
I have lived many unrepeatable moments thanks to following my heart. I fondly remember one time I was invited to a runway in Copenhagen and I took my family and we were all there one night watching the Northern Lights… Highs and lows, but every moment has been worth it. I want Latina women to know that there are no limits to pursue your dreams and achieve what you want to achieve. I have traveled the world with my work. There are days when I pinch my arm and wonder: “Denise, is all this really happening?” To think that my clothing collection is now available in a store of the magnitude of Kohl’s for Latinos in the United States, where Jennifer López, someone I admire a lot, previously had her collection… I never thought that something like this could happen! It’s incredible!
Photos: Nunu @nunupictures
Stylist: Poshenko @posshenko
Makeup: Paul Anthony @paulanthonylove
Hair: Kelly Carbajal @Kellythehairslayer
Ring: @miluk @androhmeda
Black coat: @sita1910
Necklace & ring: @mahrukhakuly
White fur: @nowprla
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Nature’s Bounty probiotic vs. Florastor probiotic – FOX31 Denver
by: Michael Rodgers, BestReviews Staff
Probiotics used in Nature’s Bounty and Florastor supplements also occur naturally in fermented foods, such as yogurt, kombucha, sour pickles and more.
Probiotics are just bacteria and yeast that help keep your digestive and immune system healthy. Nature’s Bounty and Florastor are two different brands that slightly differ in the way they make probiotics. Florastor probiotics contain a single good bacteria strain called Saccharomyces boulardii known to help with IBS and Crohn’s disease.
On the other hand, Nature’s Bounty probiotics contain as many as 10 strains of good bacteria, such as Lactobacillus plantarum, Lactobacillus acidophilus, Bifidobacterium lactis and more. What will work for you depends on your health needs.
Nature’s Bounty claims that its probiotics contain up to 10 unique strains or species of friendly bacteria. It says that its nutritional supplements have been thoroughly researched and are among the best probiotics on the market.
Nature’s Bounty offers a wide variety of probiotics, so you can easily find the product that can satisfy your dietary needs. You can choose Nature’s Bounty probiotics with 2 billion, 4 billion, 10 billion, 20 billion or 25 billion live cultures per capsule or serving. A higher number of live cultures per serving is better and stronger than a lower number.
In addition, it offers bottles with a different number of capsules or gummies, making it easier for you to get a bottle that you can afford. It also uses natural flavors in its probiotics, but there are also flavorless options.
Its probiotics may help with conditions such as irritable bowel syndrome, ulcerative colitis and more.
While its probiotics have up to 10 strains or species of bacteria, studies show that multi-strain probiotics are not more effective than single-strain probiotics. Some experts even indicate that having too many strains means that they will aggressively compete with each other, making them less effective.
Consumers may also be confused with terms such as “live cultures per serving” if it is their first time buying probiotics. If you see terms like 10 billion cultures per serving, it means that there are 10 billion bacteria per serving or capsule.
You can get bottles containing 120 tablets for $5 and about $15 for a bottle containing 120 chewables. Bottles with more than 120 tablets or chewables come at a higher cost. The probiotic with more than 10 billion live cultures per serving costs about $13 for 30 capsules, $32 for a bottle of 70 capsules, and $65 for a bottle of 140 capsules.
In general, stronger Nature’s Bounty probiotics cost between $13-$100.
Nature’s Bounty Ultra-Strength Probiotics
You only need to take one capsule a day because it is a powerful probiotic. This vegetarian option has about 20 billion live probiotic cultures from 10 different species of friendly bacteria. It was designed to help improve upper respiratory, digestive and immune health.
Sold by Amazon
Nature’s Bounty Acidophilus probiotic: iHerb
Experts claim that the acidophilus strain of bacteria not only improves your gut health, but may also enhance weight loss and help reduce cholesterol. The acidophilus probiotic has 100 million live cultures and has no added flavors or colors.
Sold by Amazon and iHerb
Nature’s Bounty Controlled Delivery Probiotic
With over 2 billion live cultures of six strains of friendly bacteria, Nature’s Bounty CD is one of the most powerful probiotics on the market. The probiotics are enrobed in a special gel that protects them from gastric acids and delivers organisms to targeted areas in your digestive system.
Sold by Amazon
Unlike Nature’s Bounty, Florastor probiotics contain a single strain or species of bacteria. Florastor claims that its probiotics maintain a healthy balance of intestinal bacteria, help your body absorb nutrients and stimulate your immune system.
They are not only vegetarian friendly, but also non-GMO, titanium dioxide-free and gluten-free. It also offers probiotic brands that have fiber in addition to good bacteria to help prevent constipation. They also offer probiotics for children and babies.
The fact that it contains lactose and soy means that it may cause stomach pain, bloating, nausea or vomiting if taken by people who are lactose-intolerant or allergic to soy. Another issue is that, unlike Nature’s Bounty, the available count sizes for Florastor probiotics are only 30, 50 and 100. In addition, Florastor probiotics are slightly more expensive than even some of the most popular brands in existence.
Their count sizes determine the price of these probiotics. So, for 30 to 50 capsules, you pay between $22-$35 per bottle. For Florastor probiotics with added vitamins, a pack with 30 capsules starts at $24. If a bottle has 50 or more capsules, you pay between $50-$64.
Florastor Daily Probiotics supplement
Florastor claims it’s one of the top-selling probiotics on the market. Each of its vegetarian capsules contains 250 mg of its unique probiotic organism, which it says is larger and stronger than other probiotics. Some benefits you may experience include weight loss, a healthy digestive system, reduced acne and more.
Sold by Amazon
Florastor Daily Probiotic Supplements Kids
Instead of pills or capsules, this probiotic comes in the form of powder-filled sachets and is targeted at kids ages 2 months and up. The powder is lightly sweetened with tutti frutti flavoring and can be mixed into your child’s food or beverage.
Sold by Amazon
Florastor Daily Probiotic Supplement Immunity boost
It is similar to the normal Florastor Daily Probiotic Supplement, but also contains a blend of vitamins, such as vitamin D3, vitamin C and zinc. All its ingredients are non-GMO, gluten-free and do not require refrigeration. This probiotic is ideal for both men and women.
Sold by Amazon
Nature’s Bounty offers variety with its probiotics, making them accessible to more people. Its probiotics also come in more affordable bottles and packs. On the other hand, Florastor offers probiotics in less confusing packaging, so that people new to taking probiotics know what they are getting. Both are quality brands and have good reputations, which means that you may have to try all of them to get one that works best for you.
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Michael Rodgers writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
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BEIRUT (AP) — Human Rights Watch said Wednesday that one of its senior staff members was targeted last year with spyware designed by the Israeli hacker-for hire company NSO Group.
The New York-based rights group said the software was used against Lama Fakih, the director of its Beirut office who also oversees its crisis response in several countries, including Syria, Myanmar, Israel and the Palestinian territories, Ethiopia, Afghanistan, and the United States.
WASHINGTON (AP) — COVID-19 antibody drugs from Regeneron and Eli Lilly should no longer be used because they don’t work against the omicron variant that now accounts for nearly all U.S. infections, U.S. health regulators said Monday.
The Food and Drug Administration said it was revoking emergency authorization for both drugs, which were purchased by the federal government and have been administered to millions of Americans with COVID-19. If the drugs prove effective against future variants, the FDA said it could reauthorize their use.
DENVER (KDVR) — District attorneys warned Gov. Jared Polis that he created “a troubling precedent” in commuting Rogel Aguilera-Mederos’ prison sentence while the case was still pending, saying the act weakened public trust in the law.
In a letter to Polis, District Attorneys Michael Dougherty and Daniel Rubenstein — a Democrat and a Republican, respectively — agreed that the 110-year sentence in the deadly interstate crash “was too severe.” But they stressed that by commuting the sentence to 10 years before a judge could weigh in, he sidestepped the system.
Workout easier with this simple-to-adjust dumbbell set, now $40 off – New York Post
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There are a lot of instances where less is more, and sometimes an exercise routine is one of them. You don’t have to complicate matters with fancy at-home gym equipment that takes up precious space, or sign on to do some confusing trendy workout routine. You can do full-body exercise anywhere, anytime with a versatile set of dumbbells like the Ativafit® 12.5Lbs Adjustable Dumbbell Set. This flexible tool is available now for $40 off, making it $99.99 (reg. $139) for a limited time.
Don’t give up your 2022 resolutions too quickly due to being overwhelmed! Getting in shape doesn’t have to be difficult. The Ativafit® 12.5Lbs Adjustable Dumbbell Set proves that, letting you use just one piece of easily storable equipment to meet your fitness goals. Start out easy with this set, which goes from 2.5 pounds to 12.5 pounds and increases in 2.5 pound increments, combining 17 sets of weights into one on a gratis plastic tray for easy space-saving storage.
Adding or subtracting weight couldn’t be easier with these dumbbells; you can rapidly switch to the weight you want in just three seconds. And though they may be small, they certainly are fierce! You can exercise every area of the body by using them as you knock out some lunges, curls, and raises. The comfortable chrome-plated knurled handle is perfect for any user’s hands, while also looking sleek and elegant, thanks to the black polished, wear-resistant paint.
With 4.5 stars on Amazon, customers are loving how easy it is to implement these dumbbells in their daily routine. Robert raved, “These are my fourth adjustable dumbbells I have owned, and these are by far the best. They are comfortable to use because the handle is well cushioned and wide enough for a man’s hands. My wife likes the feel too, so these are perfect for everyone. The weight adjustment is simple, effective and fast.”
Make working out less complicated with the Ativafit® 12.5Lbs Adjustable Dumbbell Set. Get a set now for $99.99.
Prices subject to change.
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