Omega-3’s, Part 1

Omega-3 fats are a type of extra-healthy fat found particularly in:

  • a few types of nuts and seeds, such as flax seeds, chia seeds, walnuts, and hemp
  • marine life, such as cold water fish, shellfish, and algae

Fun factoid!

Omega-3 fatty acids help keep cold-water marine life from freezing.

Because they stay liquid at low temperatures, omega-3s are like natural antifreeze.

Omega-3s come in different forms.

(This is not important unless you like science. So if you don’t care or this just seems confusing, feel free to skip to the workout bit.)

The most important omega-3 fats are the following:

  • ALA (alpha-linolenic acid)
  • DHA (docosahexaenoic acid)
  • EPA (eicosapentaenoic acid)

Most plant-based sources (e.g. flax, walnuts, and chia) are rich in ALA while marine sources (such as fish and algae) are rich in EPA and DHA.

Our bodies mostly use DHA/EPA, though ALA has some unique benefits of its own.

ALA can be converted to DHA/EPA, but most people convert very little of it. So it’s hard to get enough DHA/EPA from most plant sources like flax seeds.

Why are Omega-3s so good for you? Tune in Friday to find out!


Just a reminder there is an added class time to the schedule at 630pm. That gives you 5 different times to get in here. These times are: 7am, 845am,10am,530pm &630pm.

As far as the scheduling for the gym goes, I try my best to have classes run at the times most convenient for all of you folks(work in progress), so please never hesitate to let me know if there is another time not currently offered that you wished was on the schedule.I’d really appreciate it if you folks could fill out this really quick survey for me. It wont take more than a minute (2 minutes if your slow).

Thanks folks!

Strength: Weighted Pull Ups


Scale accordingly so that you get through all 3 each set. In between each round, try a max ring support hold.

Conditioning:For time of:
KB Swings
Strict Knees-to-Elbows