Category Archives: Running

how to start running

Building Your Base – How To Start Running (or in my case start again!)

IMG_20140311_110547Dear Runners,

I am ashamed to admit it, I’ve lost my base.

As a runner, this is one of the most painful places to be.

This is that point when you know you should be running longer.

You know you should be running faster.

But at least you’re running.

The problem is though, when you’ve never run before or when you’re not in “run-shape” how to start running the times you would like to is frustrating and sometimes downright painful.

I’ve doggy-eared the page in my journal that says,

“Remember how much you LOVE to run.–Just get out there and do it when you forget.”

So now, despite the days I don’t want to I’m getting out there and running.

I started last week with 13 min out, 13 min back.

Day 2 I repeated and I’ve been building each day since.

Two extra minute per day, one rest day a week, and one recovery run where I drop back down to 13 out 13 back for the day I really don’t feel like going for a run.  

This will be the cycle until I’ve reached 30 out 30 back.–Then I’ll begin building speed back in.

I’m on day 5 (16 out and 16 back) and already I’m remembering why I like to run.

  • I love how it clears my head.
  • I love incorporating the breath control I’ve learned from yoga to my running.
  • I love the way it feels when I’ve found my stride and feel like I’m running fast!
  • I love feeling like I’ve worked for my breakfast.
  • I love the feeling of extension as my foot strikes the ground and propels me forward.
  • I love getting lost in my music.
  • I love exploring my neighborhood and seeing the small nuances each day brings.  (Right now that means marveling in the beauty that is Table Mountain and seeing how the clouds form around it differently every day!)

Day 3 I spent the first 18 min cursing how hard running was, and the last 10 enjoying it.–I hadn’t found my stride until min 19.

We only curse a run when we’re fighting our bodies.

If running is that painful, you’re probably going too fast. 

Slow it down.

Find your breath.

Once you’re breathing is under control, listen to your muscles.

Feel your legs propelling you forward.

There is power in thinking about the muscles are working. SR9009 side effects don’t minimize its potency, especially if you want to have lean muscles.

You’ll build stronger neural signals and begin to activate the smaller complimentary muscles that not only make you faster and stronger, but also help protect your joints and keep you from getting hurt.

If you’re building up like I am, don’t worry about paces or distances.

Run for time.  Let you body tell you what feels good.

I promise, put in enough QUALITY min and you’ll start running faster!

Yoga for athletes

Yoga For Athletes: 6 Reasons Why You Should Do Yoga to Enhance your Athletic Preformance


Yoga for athletes

One of my favorite viral images was this one to the right that started getting passed around about a year ago.

“I can’t do yoga because I’m not flexible enough.”-The Many Athletes out there not doing yoga.

Athletes can do amazing physical feats but it’s so funny how often they shy away from the things that don’t come easy to them.

Many athletes snub their nose at yoga before they even try saying it’s too easy and not a good enough workout.

Sam says, that the irony in that is the ones who do try a class don’t continue because they can’t twist into a pretzel like the girl in the front row.

Most athletes are used to being naturally good at something.  Yes an athlete then works very hard to improve those natural skills, but it’s funny how quickly they quit something that doesn’t come naturally easy.

Very quickly major professional athletes are beginning to catch on yoga for athletes.

As an athlete if you can let go of your ego, you too will find that yoga can do amazing things to improve your athletic performance.

6 Reasons Why Yoga Will Improve Your Athletic Performance:

yoga for athletes

Evan Longoria

1: Flexibility

Most athletes have tight hips, shoulders, hamstrings, calves, feet the list goes on and on.  Some athletes take the time after a workout to do a regeneration session using foam rollers and/or trigger point massage therapy, but these sessions are usually hurried through so one can get home and get a good meal.

A yoga class sets aside time specifically to stretch.  A hot yoga class provides the heat necessary to prime your muscles for stretching helping increase flexibility even more.

As athletes know flexibility is important for proper range of motion, increased muscle recovery time, and injury prevention.  At least one yoga class a week provides time specifically for these benefits.

yoga for athletes

Pada Hastasana

2:  Isometric Strength Training without Breaking Down the Body

In order to actually improve your ability to do many yoga postures, you are  actually preforming an isomeric muscle contraction.

Take Pada Hastasana (Hands to feet Pose) for example you use your biceps, quadriceps,  latissimus dorsi, and abdominal strength to open up tight hamstrings.

While doing this posture, not only do you strengthen the muscles you are using, open up and stretch your tight hamstrings, but you also train the body to be able to use multiple muscle groups at once while relaxing other muscles groups gaining more body awareness a very important aspect of elite athletic performance.

Yoga not only increases your muscular strength and awareness, but it does it in a low impact way.  Many athletes don’t actually hurt themselves on the field, but rather in their training.  Yoga provides a low-impact cross training that will help an athlete get stronger without further breaking their body down.

Yoga for athletes

Standing Bow combines Balance with using your strong glutes and quads to open up hamstrings. A posture an athlete can quickly become better in when they focus their energy correctly.

3: Balance

Many yoga postures incorporate balance, improving ones ability to be stable on one leg.

The more stable you are on 1 leg, the better you will be on 2.

All sports involve balance in some way, yet many take the time in practice to improve it.

Working on your balance in a yoga class will give you an upper edge on the sports field. Here are some other practices that may help you work on your mental and physical balance.

4: Injury Prevention

We’ve already mentioned that yoga is good for increasing flexibility which also leads to decreased probability of tearing muscles.

Yoga can also help prevent common sports injuries such as torn ACLs, Minicuses, Rotator Cuffs, ankle strains and sprains.

When you do yoga, you learn to recruit the smaller supportive muscles that you don’t activate when doing tradition strength training.  These supportive muscles not only make you stronger, but also are the ones that will help protect your joints while your power muscles are performing athletic movements.

Russell Wilson

If it’s good enough for the 8-1 Seakhawks it might be good for you!

5: Focus and Concentration

It isn’t any secret that the more you focus on any particular task, the better the performance.

When you take a test, the teacher provides a quiet environment.  This isn’t the case when you’re on the field.  There are fans, coaches, and opponents creating constant distraction, yet few sports team take the time to train their athletes to focus.

Focus is a key component to yoga.  Not only will the focus learned in yoga help you have more body awareness and control improving balance and injury prevention, but it will also make your reflexes quicker allowing you to be one step a head of your opponent.

yoga for athletes

Most athletes quickly transition to shallow breathing as soon as their heart rate increases. Yoga trains you to use your full lung!

6: Breath

The first step of any yoga posture is breath.  A good instructor will tell you if you can not maintain normal breathing (long slow inhales and long slow exhales) you aren’t actually getting the benefit of the posture.

Controlled breathing reassures the brain that you are in control.  It also decreases circulating carbon dioxide a trigger that causes your heart rate to increase.  Controlled breathing naturally allows your heart rate  to decrease allowing you to actually work harder.

Yoga trains you to be comfortable maintaining normal breathing.

When you take longer inhales, you actually breathe into the deeper bronchial branches of the lung allow more surface area for your blood stream to take up oxygen (fuel for your muscles).  Your working muscles then utilize that fuel turning it into carbon dioxide.  When you take a longer slower exhale you are able to get all the metabolic waste out allowing a larger percentage of oxygenated air to get in with your next breath.

The physical presence of more oxygen to fuel your muscles with the mental perception that you aren’t working as hard when you heart rate decreases allows you to have a larger work output than you would otherwise.

Over time as you develop this skill in the yoga room, it transfers over to any other endeavors that increase your heart rate making you much more efficient at breathing and providing the oxygen your muscles need to function. If you are planning to workout at home with a recumbent bike, these are the things to consider when choosing a recumbent bike.

Now that I’ve convinced you need yoga as an Athlete, here are some important things to keep in mind:

  • Go in with an open mind.  If you think yoga is a waste of time, it will be for you.
  • Breath.  The first step of every posture is normal breathing.  If you can’t maintain long slow inhalations and long slow exhalations your body isn’t relaxed and you won’t be able to get the full benefits of the posture.
  • Take it easy, Leave the win or lose mentality at the door.  As long as you are trying your best and breathing you will get benefits.  The first law of yoga is non-violence and that starts with yourself.  If you are forcing yourself into a posture you are liking to tear a muscle causing injury…the exact opposite of what you’re looking to achieve.
  • Enjoy the relaxation.  Don’t fight it.  Relaxation is built into yoga to help clear and focus the mind.
  • Make yoga a regular routine.  Treat your yoga practice the way you would treat any other aspect of your training.  If you don’t do it regularly you won’t get the benefits.
  • Listen.  Don’t take corrections from a teacher negatively.  Teachers are meant to help you.  If a teacher tells you to relax you probably aren’t following the first 2 bullet points.  This is often the case when athletes first start yoga.
  • Smile as you practice.  It makes the experience better.
health and fitness while traveling

Health and Fitness While Traveling

One of the hardest things about personally training is countering my clients  excuses.

Now, it must be said some people just don’t have the intention to EVER get healthy and fit.  They find eating a pizza they saw on the way to the check out with their lean steak and veggies, after canceling their session with me because they are tired  a valid excuse.–It’s obviously not, but hey at least they are making an effort to change by hiring the personal trainer.

And in all fairness that’s fine.  They are in the contemplation/preparation stage.  I’m happy if I can push them into the action phase.

The ones that are harder to answer are the ones who actually have legitimate excuses:

  • Traveling 5 nights a week so all meals are eaten out.
  • Hosting clients and having to “entertain” 3-4 nights a week.
  • No access to a gym while traveling.
  • Getting 15,000 steps daily except for the days they are on planes for over 20+ hours up to 2x a week.

My job as a trainer is to counter all of your excuses giving you no reason to veer off your health and fitness plan.

I figured since I know every trick in the book, I should have no problem maintaining my health and fitness while Tom and I travel for a year.

I’m quickly finding, however, despite my best efforts staying health and fit on the go is turning out to be a little tougher than I originally thought.  Here are some challenges I’ve encountered during the past week and what I’ve doing to keep up with my health and fitness while traveling.

health and fitness while traveling

Use Your Jet Lag

When Tom and I flew to Hawaii we gained 3 hours. Getting up at 5am feels like 8am right now for us.   We could have chosen to sleep those extra hours, but rather we’ve decided as we travel west,  we’ll continue to keep our  internal “clocks” set to wake up early.  When we finally get to our resting point we hope that early bird clock stays set.

These hours have bought us time to get work in saving the afternoons for workouts and site seeing.

They have also bought us a couple sunrise morning runs! Get food crated delivered to your house before you even land. Think ahead and plan this out well If youre going to the uk for travel then itl be easy to find a Crate Hire UK.

If you are traveling east, hit the gym at night.  Don’t lay there trying to fall asleep, do something productive with those restless hours. And don’t forget to get a brazilian wax, you’re on vacation after all!

health and fitness while traveling

Make Your Workout Your Activity for the Day

One of those cool sites that we have gotten so see is the stairway to heaven hike.    We climbed up 3,922 metal steps to get a an amazing experience and a spectacular view!

Make sure when you travel that you take advantage of the natural sites there are to see where you go.  Not only are you burning calories, (aka adding to the beers you can consume later) but you are also saving money.

Remember, Outside is free!

health and fitness while travelingGet Creative with Your Lifting

Those that follow my blog probably know all ready how much I love my mini bands!  They are the perfect workout tool for anyone who travels frequently.

I created a body weight/mini band workout that you can do on the go in any hotel room.

The one exercise that I do miss, however, is squats.

I have always loved doing squats at the gym.  I pride myself in being good at them and I hate that I don’t have access to a gym to do them, so Tom and I got creative and have started doing partner squats a couple times a week as part of our workout!

health and fitness while travelingEat In Whenever Possible

Obviously when you travel eating in isn’t always possible, however, that is why it is very important to take every measure to eat in when you can.

Since we’ve been traveling Tom and I have tried to keep up with our normal breakfast of Bacon and Eggs.  We eat dinner in whenever possible, making stir frys, burgers sans bun over veggies, and steak dinners.  This has helped save us calories and carbs for when we inevitably end up at a bar.

Make it your goal to find hotels that have kitchenettes.  If you know there will be times you won’t able to stick to your diet, build in as many opportunities to stick to your diet plan as possible.

When You Do Eat Out, Pick the Right Options

Since we’ve been on the road there have been times I’ve just had to eat out.  I try to use these times not as an excuse to go off my diet plan, but rather search for new ways to prepare proteins and veggies. Being on the road is one of the best time to research on new supplements such as mk2866, as the more you’ll be able to research and study on additional supplements, the better food source you’ll be able to provide your body. (Get inspiration for your own cooking from what you eat out!  Soon you’ll start to realize you prefer to make it at home!) Magnesium is a BIG one I recommend for health on the road. Surprisingly there are actually many different forms of magnesium. I prefer to take magnesium blends to get the benefits of them all.

I’ve been very successful sticking to plan with Appetizer menus.

Even if you order protein on a menu, it is often served with carb and most often served with way too many carbs.  Even if you just eat the protein, you are left either full or still hungry but either way with temptation sitting on a plate right in front of you.  If it’s hard enough to say no when it’s an option on a menu, don’t let the option become a physical item in front of you.  It’s near impossible to not eat something that appeals to you when it’s sitting right in front of you.

The nice thing about Appetizer menus is you can often find proteins like steak bites, poke bowls, or Ahi Sashimi.  I recommend going at Happy Hours because then these items are discounted.  If you are still hungry, 2 orders of an all protein and veggie app Typically allow you to stick your diet plan better than 1 normal entree.

(Related: Consider the Clenbuterol cycle for fatloss if you are looking for quicker ways to shed those extra kilos)

Have Go To Options at Popular Chains

For Breakfast I like to hit up Starbucks.  Their Spinach and Feta Egg White Wrap only has 290 calories and 33g carbs and it also packs in 19g of protein.

If I’m eating lunch on the go.  I like to get burrito bowls from Chipotle or similar burrito joints or Salad bowls from Subway.  Often times in cities you can find similar options at alternatives to the popular chain, but when you are stuck these are great go to options.

Dinner time can be more difficult especially when traveling for work, because the location of dining can often be out of your control.  Where ever your dinner is scheduled, Google the menu of the restaurant before you go.  Have the healthiest meal option in mind before you sit down starving and get tempted by the Fettuccine Alfredo, which has 1200 calories, 99 carbs, and only 36g protein.  (36g seems like a lot, but that meals ratios are close to 3:1)  A better option at Olive Garden would be the Parmesan Crusted Tilapia with only 590 Calories, 40g Carbs, and 50g of Protein–still very much on plan.

Be creative or go with what you know, but don’t say you can’t stick to your ratios on the go.

health and fitness while traveling

 Whatever You Do Eat, Track Your Calories

Whatever nutrition choices you do end up making, make sure you track your calories.  My favorite app to use is Lose It, because it also keeps track of your overall macro nutrient ratios.

All my clients meal track.  I love meal tracking, because it is the best way to become educated about what you put in your mouth.

The number one mistake people make, however, is they don’t track when they know they’ve eaten poorly.  This is the worst thing you can do.  Without logging the poor choices, you allow yourself to be in denial about how your eating is affecting your weight.

I will never tell you, “You can’t eat something.”  Rather just track it.  See for yourself how the foods you choose to eat affect your health and fitness.  Over time you’ll start to realize better and better which decisions at restaurants keep you on plan and which decisions do not.

You number one goal should be to make healthy eating decisions, but when that fails at least track what you did eat.  Keep yourself honest.

health and fitness while travelingUse the Road as an Excuse to Try a Class You’ve Been Wanting to Take

By now you’ve probably had a friend tell you about how amazing crossfit, or Bikram Yoga, or Barre.  In fact, you’ve probably been meaning to check one of those classes out yourself.

Use the road as an excuse to do that.  Google the local studios in the area you are going.  Find a class that fits your schedule and try it out.

If you love it, you might have just found something new to try in your hometown.  If already are addicted, see what other studios are like.  Try new instructors.  Change is good.  You will pick up tips that you haven’t heard before making your practice or workout even better when you do return home.

Contact the gym ahead of time and see if they have any specials for new drop ins.  Most Bikram studios have $20-30 intro weeks.  If you make it a priority to go the entire time you are away that price is very affordable.

While we were in Oahu we found out that Cross Fit Oahu does a free drop in beach session!  We got our booties kick by Ian right on the beach for free!

To Wrap This Up

The point of this post is to remind you, we all face obstacles when it comes to living a fit and healthy life, especially when on the road.  You can choose to allow those obstacles to get in your way, or you can creatively find solutions to get around them.

I hope this post has given you a couple of solutions to some of the obstacles I’ve encountered. If you want more great health and fitness articles just follow me! 🙂

Is There Something I missed?

What’s your biggest obstacle that you face when you travel?

Do you have the same challenges I’ve  hit?

If I didn’t touch on your challenge this week, I’d love to help you come up with a solution.  Make sure you leave a comment and let me know! 🙂

 

 

fitness lessons

Fitness Lessons You Can Learn from a Traveling Bikram Yoga Instructor/Personal Trainer

I’ve officially been in the road now for over a week now.  So far my quest to maintain a healthy fit lifestyle is working out pretty well.

I’ve gone on some awesome runs.

I’ve run around the Marina with views of the Golden Gate bridge in San Francisco.

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I’ve run along rolling hills of vineyards in Napa.

IMG_20130824_102939_551 (2)

I ran the famous Dipsea trail among giant Redwoods in Muir woods.

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I’ve also made time to practice at some awesome Bikram Yoga studios.

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I sweated along side the colorful Frankenstein cartons at the funky door studio on Polk Street in San Francisco

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I sweat out my “pour” decisions in my college town studio in Davis.

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I received some excellent, disciplined instruction on a beautiful cork floor in Napa.

 

 

From the sweat and steps I’ve also learned a few fitness lessons and those are what I want to share with you today.

 

Fitness Lessons Learned:

Lesson #1: The more you workout the more you can enjoy your travels.

As most of my clients always report, with travel comes the temptation to eat out frequently, try local foods and treats, (which unfortunately never seem to be on the diet plan!) and to drink an abundance of alcohol.

Now if I was on vacation, I would gladly rationalize that I deserve a break from my normally fit and healthy life, however, since travel has now become a lifestyle I have to make sure I earn the luxury of gluttony.

The same goes for anyone else who travels a lot for work or pleasure. If you keep yourself disciplined to get your exercise in first thing, you buy yourself budge room to enjoy a treat our two in the evening. Make sure to consume supplements such as lgd 4033 daily cause even if you manage to skip food after your exercise the supplements protein and other minerals will still help develop your body while also providing your energy to perform other tasks.

daily Lesson #2: Drink water.

My favorite type of water bottle is my hydro flask. It will keep water cold for days even in a hot Bikram Torture Chamber!

My favorite type of water bottle is my hydro flask. It will keep water cold for days even in a hot Bikram Torture Chamber!

Making sure you stay hydrated is very important to maintaining fit lifestyle on the road.

Travel in general makes you dehydrated.  The first step to making sure you stay ahead on the hydration curve is to bring an empty water bottle through security and then fill it up before you get on the plane, it would be great if you could also bring h2 tablets along with it.

Most people mistake thirst for hunger making it very likely to binge eat at meals if you aren’t drinking enough water.  Before ordering food or an alcoholic drink order a glass of water and down it every time before you eat.  A glass or two of water will make you feel full sooner.

Finally make sure your alcohol:water ratio stays in favor of water. (See above where I mention being a sweaty out “pour” decisions on my mat in Davis. Aka lying in the fetal position counting down postures until class is over.)

Not only does being dehydrated make your workout less effective, but it also makes it harder to stick to lesson number one: get your exercise in!  If you are hung over there is a much larger chance you will skip your workout the next day.

Lesson #3 When in doubt eat at a Mexican restaurant.

20130828_113146When eating out, it can become very hard to stick to your diet ratios. The good news is you can find a Mexican restaurant almost anywhere you go.

Obviously there are plenty of restaurants where you can eat lean, but every menu is different.  Mexican restaurants are nice because every single one should have a burrito on the menu.  As long as you unwrap the burrito and eat around the tortilla you should be able to find a good meal full of protein, veggies, and beans.   (Just be careful of the tortilla chips before the meal!)

Lesson #4: Carry Deodorant

The bad news about squeezing workouts into your travel is often times you really do have to squeeze it in.  Make sure you that bring some deodorant to avoid the post workout sweat that tends to come no matter how cold of a shower you take!

Lesson #5:  Don’t Underestimate the Calorie Burning Potential of Walking

Product DetailsThe final lesson I would like to touch on is the caloric burn potential of just walking.  If you are in a foreign city, the chances are you probably don’t have a car.  Rather than spending money on a taxi see if you can walk somewhere.  Not only will you see more traveling by foot, but you will also burn calories without even trying.  Every mile traveled by foot is an extra beer you can enjoy at dinner or a cookie you can eat guilt free.

A heavy day of walking around a city can burn just as many calories if not more than a short morning workout and if you do both then you have even more room to give into culinary temptation.  If you are going to be traveling a lot, I highly suggest investing in a fitbit.

Today rather than driving to yoga, I walked the 2.4 miles.  It only took me 35 min each way, my fitbit showed me I accumulated 13,000 steps, and bought myself an extra 400 calorie deficit.  (That’s 3 beers!)

The point of these lessons is it isn’t too hard to maintain a fit and healthy lifestyle on the go.  If you stick to a workout plan and are conscious about balancing out your physical activity with what you put in your mouth being healthy doesn’t have to be a sacrifice.

What are your favorite activities to do on the go?

What are your go to meal options when you travel?

summer for your health benefit

8 Ways to Get Outside and Use Summer for Your Health Benefit

summer for your health benefitSummer has arrived.  Here in Tennessee, the heat is in full swing and I’ve noticed all my friends around the country have begun posting pictures of their adventures in the sun.

Hop on the summer train and join in the fun with these 8 ways  to get outside and use summer for your health benefit!

1.  Walk:  

The weather is gorgeous, why sit in your car.  Where can you walk to that you normally drive to?

Can you walk to ___________?  

Fill in the blank, maybe it’s work, the grocery store, around the block after dinner, during your lunch break.

Maybe it’s all the above!  Whatever works for you, incorporate more walking into your day.  In fact, even make it a competition!   Get a Fitbit!  Compete with your family and friends.  Be my friend.  Having a Fitbit is like playing a video game that improves your health and the only way to win is to get outside and get walking!

2. Run:

After you try that walking thing, start running.

You don’t have to go far, just go around the block.

Maybe the next time try running a mile.

You don’t have to go far, but give it a try.  It in’t so bad.  Try doing it first thing in the morning!  Getting your heart rate up can wake you up better than drinking a cup of coffee.

Many people talk about running one day.  Make this summer the time that you start.  The hardest part is putting your shoes on and stepping outside!

3.  Yardwork:

IMG_20130610_121513The number one excuse I get as a personal trainer is not having enough time to exercise.

During the summer you can kill 2 birds with one stone.  Household chores like washing the car and mowing the lawn burn calories!  Spend an afternoon in the yard and you can burn over 500 calories while getting a tan at the same time!

Raking: 225 calories/ 30 min

Mowing the Lawn: 173 calories/ 30 min

Washing the Car: 150 calories/ 30 min

Weeding:  115 calories/ 30 min (add some squats into this one and the calorie burn goes up!)

4. Work

summer for your health benefit
Take your work outside!

Answer emails with your mobile.

Write that presentation on your laptop.

Head to a local park, find a quiet spot in the shade.  Get some work done outside.  Get some fresh air.

It’s good for your brain.  It will help you think clearer and more efficiently.

5. Swimming

Swimming is great exercise!

Find a pool and start doing laps!

If you’ve never really learned how to swim, take a swimming lesson!

Swimming is a great way to burn some killer calories, without pounding your joints.

Find an outdoor pool and you can burn fat, tone your muscles, and get a great tan all at once!

6. Yoga

summer for your health benefitIf you live in most areas of the country, being outside is like stepping into a hot yoga studio.

Take advantage of one of your local parks.

Set up your Yoga Mat.

Play around with the yoga postures you know.

If you do Bikram you know what you need to do.

If you practice vinyasa or power yoga, play around with whatever feels good to your body.

Every yoga teacher says, “you are your own best teacher.”  Give this a try.  Your body will steer you into the postures you need to do.

If you aren’t familar with yoga just sit down and focus on breathing deeply.

Listen to the world around you.  Listen to your breath.  Feel your lungs expanding and contracting

Even 15-30 min clearing your mind can make the rest of your day better!

7. Read

Find a book that will help you improve your fitness.

Then read it this summer.

In fact take it outside, lay in the sun for 15 min once a day and work your way through your book.

There are all kinds of books on fitness.

If you never tried yoga pick up Women’s Health Big Book of Yoga.  It has some great step by step tips to develop a beginning yoga practice and understanding.

Get motivated for your run with I run, Therefore I am–NUTS!

Learn more about the food you put in your mouth with the Smarter Science of Slim.

Get motivated to deepen your yoga practice with Hell Bent  Benjamin Lorr’s personal account through Jedi Fight Club and Bikram Yoga Teacher Training.

Take some time each sunny day to learn how to keep yourself healthier year round!

Reading about fitness makes your more motivated to make fit decisions and be active!

8. Go to a Farmer’s Market

Venture outside of your normal grocery store and visit your city’s local farmer market.

You can’t get produce any more fresh than what’s found at Farmer’s Markets.

You will see produce you don’t normally see.

Pick a veggie you’ve never eaten before and experiment with a new recipe.

Just like it’s important to vary your physical activity, mixing up the food you eat keeps your body burning fuel more efficiently.  Different veggies pack different nutrient loads.  If you always stick to the same ones, you may be missing out on some important vitamins and minerals!

Being healthy starts with spending more time outside.  Take advantage of the sun and warm weather.  Try to get outside and use the summer for your health benefit in one way or another each day!

 

runner's road kill

Runner’s Road Kill! How This Mindset Can Improve Your Running

runner's road kill

Road Kill Tallys Proudly displayed in a team relay

Road kill: n.  a runner left in your dust.

Traditionally Runner’s Road Kill counts are only kept when running 200 mile team relay races.  While you are running your leg of the race you tally in your head the number of runners you pass.

Once you have sufficiently fueled (with a sandwich and Coors Light of course, micro-brew if it’s your last leg!) you proudly get to add a tally to your teams total…Let’s be honest, if your like me it’s the very first thing you do when you get back to your car!

As you can tell, I’m a little competitive.

With spring coming out, I already see my running times improving and I will tell you my trick.  I don’t just keep road kill tallies on Relay Runs.  I keep a tally on all my runs.

In the winter when there are less runners on the road, it is easy for me to settle into a slower pace.  There are no runners to race.  With the arrival of spring and the sun comes the competition of more runners on my routes.

runner's road kill

Imagine how many Road Kill you could get in a race!

Focusing on passing someone ahead of you is much easier than pushing to maintain a speed.  When you aim to pass someone ahead of you, you keep your gaze forward.  You have better posture and a more efficient runner stride.

If your new to running don’t fret.  There are plenty of road kill for you too out there.  I see it completely acceptable to count walkers.  You are moving faster than they are.  If someone was walking in a Ragnar relay I would most certainly count them as Road Kill!

Once you move a comfortable distance ahead, there is no shame in slowly down…just remember road kill have a way of coming back to haunt you.   People don’t like to be passed 😉

caffeine before a workout

Should I Take Caffeine Before a Workout?

There are reasons for and against using caffeine before a workout.

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caffeine before a workoutUsing caffeine before a workout can make you:

  1. Release fatty acids into your blood stream, helping your body in endurance activities.
  2. More Energetic so you work harder during your workout.
  3. More focused and concentrated for your workout.
  4. Have a bawl movement so you don’t have to go to the bathroom during your workout.

Drawbacks include:

  1. Dehydration.
  2. Less blood flow back to the heart impairing performance in anaerobic activities,
  3. Being jittery or shaking if you aren’t use to caffeine.

Overall, you should give it a try.  Some peoples workouts are positively affected by caffeine.  Others have weaker workouts.  Test whether caffeine before a workout works for you!

properly execute speed training workout

How to Properly Execute Your Speed Training Workout

Check out this video to make sure you know how to properly execute your speed training workout!

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Key Tips:

  • Finish your last interval fastest.
  • Workout on breathing.
  • Think about your form