Here are 5 key essentials that will help you not miss out

Get the most out of your 2019 "Get Fit" regimen

Courtesy photo

Kicking-off the new year with the new you? I'm sure you are well off to a great start with your new health program, breaking a sweat every day, eating the healthiest meals, or maybe even intermittent fasting. Then life is golden right? …. maybe not so much. Whether you haven't had time to stay consistent or you haven't quite started yet, life happens. But sticking to your new year's resolution is going to take commitment. So, this means coming up with a plan and sticking to it. And regardless of when you jump start into your goals, try to keep in mind no matter what you do in the gym or what you eat, the other key essentials that will put a bow on your health program would be the supplements you take to compliment your workouts and healthy lifestyle.

Here are 5 key supplements, you may want to contemplate adding to your routine:

1) Whey Protein

Whey protein is a milk protein that absorbs into the body quickly. When your body digests the protein, it will start to stimulate the repair of the tissue. For years studies have shown taking whey protein immediately or up to 30 minutes after is essential. This 30-minute window is known as an "anabolic window", which means it is a short period of time in which your muscles are like a sponge for protein. Although there are more and more recent studies coming out that suggests the 30-minute window is longer and may not be limited to after exercise. Let's face it, we all forget sometimes after a workout to drink protein. And when we do remember it is not always in that 30-minute time frame. While there are many forms of protein out there, whey protein contains a wide range of amino acids, which are absorbed quickly. And when you consume a protein like whey immediately after your work out, you're supplying the body with amino acids they need to repair and grow when it is most beneficial. Studies have shown that it can help with losing body fat, help increase strength and muscle gain. Whey protein also contains bioactive that may offer other health benefits.

2) Pre-Workout

Although there is a slew of pre-workout supplements on the market, you-have-to-do-your-research-here! For the record, I am a super fan of pre-workout, but hey it works for some people better than others. And I am a fan of it on certain days. Not everyone is going to be in the best mood to work out every day after a long day at work or whatever it may be. Sometimes we all just need that kick start to get in the mood and get going. So, on those days… yes pre-workout is a must. For those other days that I am dying to get into the gym and get my work out, I stay away from the pre-workout. One of the reasons, like most supplements, pre-workout formulas are not regulated by the FDA for safety. Also, only if the product is certified through a third-party regulatory body, like NSF or informed choice, will you know that the product contains what it said it contains. Those organizations follow a strict vetting process to verify the quality and purity of supplements. There are also ways to fuel to body with the right foods that give the body similar "pre-work out" boosts. A banana or a sliced piece of bread with some jam can give you 15 grams of carbs, and that slight boost you need.

3) BCAAs

Branched-chain amino acids (BCAAs) are the building blocks of muscle. Three of the nine essential amino acids are leucine, isoleucine and valine which are eventually condensed into powder form for consumption. However, some protein-rich food products like dairy products, fish, meats, and eggs contain many BCAAs. These amino acids are super important to maintaining the muscle you have or are building. They help prevent your body from breaking down muscle and using it as energy (catabolism). The awesome part is you can drink BCAA's any time of the day, before work out, or after work out.

4) Beta Alanine or Casein

Onto another amino acid, beta-alanine. Beta alanine promotes and maintains muscle endurance and output, supports muscle capacity, and fights muscle fatigue. According to the International Olympic Committee, they have earmarked beta alanine as a supplement that can directly improve sports performance.

Casein is protein that is slowly digested into the system. This is primarily due to its structure since its coagulation in the stomach slows the rate of gastric emptying. When you sleep for a long number of hours your body is fasting. During your sleep your body is breaking down muscle fibers. If you are taking casein, it will help rebuild those tissues, as you sleep and as you lose muscle fibers from training.

5) Vitamins

While there are many vitamins out there, here are my top 5 for a healthy lifestyle:

Vitamin A- Healthy eyes, growth and development, teeth, skin

Vitamin B-Energy, Immunity, iron absorption

Vitamin C- immune system, repair of all body tissues, formation of collagen

Vitamin D-Strong healthy bones and teeth, great source of calcium

Vitamin E- healthy skin and eyes, blood circulation

The Fitter Side of Golf

Speedgolf: The new revolution to traditional golf

Author's Own

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com. Follow her on Twitter @jovanabernathy. Instagram @TourismGymHtx. Facebook @TourismGymHtx

So remember my first SportsMap article? Where I said that I met a pro golfer when I ran the Honolulu marathon? He was such a cutie. Of course, when I came back to Houston, I had to try my hand at golf. I was always intrigued by the sport. I had to give it a try.

I would go to Memorial Park and go to the range and whack some balls, but I could never get into it. There were three main reasons why.

It took too much time. I once clocked myself. It took 7 hours from start to finish to drive to the course, warmup, do a whole 18 holes, and of course have post food and drinks, and then drive back home.

It cost too much. I did some calculations. After everything, that's the green fees, cart rentals, buying and maintaining clubs, the bag, the balls, the glove, the shoes, stylinsh apparel, and of course lessons, and whatever else. It came out to $15,000 for a year.


David Harding from Oregon taking a swingAuthor's own


And it was kind of, well boring. You had to wait so long to get your turn. That was at least 4 of the 7 hours. I would get so antsy from standing still that long. Instead of relieving stress, it was causing stress. Instead of looking like Tiger Woods, I looked more like Charles Barkey.

At that time, I was running so many races that required a lot of time to train and lots of money. By the way, running allowed me to let my mind go because I was in constant movement. Then, I heard about this new thing (well new to me) called speedgolf. It seemed like the answer to my golf problems. Let me tell you about it.

Speedgolf is the funner, faster, and more fitness oriented format of the traditional game of golf. It was believed to be started in the 1970's in California when Steve Scott ran 18 holes in 29 minutes and 33 seconds holding only a 3-iron and finishing with 99 strokes. Basically, it is golf and running mixed. There's no golf cart. You are jogging to each hole as fast as you can. You carry one club or 4 clubs in a light weight golf bag.

I have to admit that I only have played one game of Speed golf. In that one game , I had more enjoyment that regular golf and it was really exciting. It took less time. I'm not even the fastest runner, but I finished 18 holes in half the time as a regular round of golf . Better than that....I burned 800 calories while I did it. The next day, I ran my regular route and I finished the 3-mile Memorial loop in 26 minutes instead of 29:30:00, so I got over 3 minutes faster.

The thing that really sold me is the imagination that Speedgolf sparks. The picturesque green is really inspiring. I hate getting up early to play, but I love seeing the dew dripping from the moss that is hanging from the trees. You can see the previous runners footprints in the dewy, manicured grass. I imagined myself at MacAllen Scotch Distillery in Ireland. See what I mean.

So, how do you play? So, basically, your score is comprised of your running time added with your number of strokes. So, if you had a count of 80 strokes and a running time of 60:00:00, you would then add them together. The strokes + time = Speedgolf score. So, 80 + 60:00:00 is 140. The lowest score wins. I highly recommend it. Be ready to get up early. Most golf courses want Speedgolfers to go first because they are faster than everybody else.

If you are a golfer looking to jazz it up, try Speedgolf. If you are a runner trying to mix it up, try Speedgolf. If you are looking for a cool sport to get into and you like taking pictures, get into Speedgolf. And if you want to save money, try Speedgolf. See you on the Green at the finish line!

To learn more about Speedgolf, visit SpeedGolfUSA or listen to Scott Dawley, founder of Speedgolf USA, on his podcast Pace of Change which can be downloaded from iTunes.

SportsMap Emails
Are Awesome