During the early 1980's, when I was really into marathoning, Joan Benoit Samuelson was a revered name. Samuelson was the winner of the inaugural women's Olympic marathon in 1984, with a time of 2:25.53. She also held the women's world record in the event (2:22:43) from 1983-1994.
Besides those phenomenal achievements, I always was personally impressed that Samuelson was from Maine, and did the bulk of her training outside, through the brutal winters.
Samuelson is nearly 60 now, with two grown children. She continues to run very well, like a 2:50:29 at Boston in 2013. She ran the 2014 Boston with her children (something I would love to do one day!) and clocked a phenomenal 2:52.10. Proving good genetics and a positive role model helps, her son, Anders, did a 2:50.01, and her daughter, Abby, clocked a 3:15.49.
Marlene Cimons from the Washington Post interviewed her recently, and there are some great lessons to learn from the article.
*The love of the outdoors helps keep Samuelson motivated after all these years. She uses the New England surroundings to her benefit: limited traffic, beautiful nature, and cross-training opportunities like kayaking and cross-country and downhill skiing.
*Injuries have prompted her to back off on her training miles and intensity as she has gotten older. She doesn't do "doubles" anymore, and her total training volume is about 50-75% of her peak years. She still does a weekly long run of 13-15 miles, however, and incorporates fartlek training into her long runs for most of her speed work. The tracks in Maine are snow-covered for about four months a year, anyway, and Samuelson seems to like to alter her training intensity by "feel" rather than set speeds and distances.
*On that note, she's a believer in the mind/body/spirit triad, and tries to keep those things in balance. She resists the typical marathoner's mentality of going overboard in training or diet.
*She looks at her running career as a series of stories. I would think an Olympic gold medal and world record would be two powerful ones, but Samuelson is creative in keeping her motivation up as she ages. One "story" or goal, was to run sub 2:50 marathons at age 50, and her latest is to break 3:00 at age 60. If she achieves that, she plans to back away from competitive marathoning.
*While she doesn't envision doing marathons forever, running will always be part of her life. Passion. Balance. Storytelling. The essence of the inspiring figure named Joan Benoit Samuelson.
Thursday, December 29, 2016
Thursday, December 15, 2016
"Old School" Nutrition
My nutritional cabinet is decidedly "1980's." Met-Rx Protein Powder and Big 100 bars, "old school" Power Bars (love the new Vanilla Crisp flavor!), and Gatorade in the refrigerator for post-run replenishment.
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
I also love my coffee, drink chocolate milk often, and even confess to buying beef jerky (Wild Bill's, from the Pennsylvania Dutch Country).
I was happy to see almost all of these products touted in a recent Runner's World article, entitled "Classic Products That Still Get the Job Done," by Kelly Bastone.
In fact, the only product not directly mentioned was Met-Rx, although the benefits of protein after a long run or workout was certainly cited. I've always liked the blend of proteins in the Met-Rx products, as well as the very palatable taste. I also recall reading an article years back that tested many of the top brands in a lab setting to see if their nutritional content matched their claims. In Met-Rx's case, it did, while other "flash in the pan" competitors came up short. Stick with tried and true!
Concerning the other products, Gatorade was actually concocted by a former 4:20 miler by the name of Dr. Robert Cade. A the request of the University of Florida football coach, he suggested a mix of sugars, salt, potassium and phosphate that became the original Gatorade mix. The salt level has decreased since then, but Gatorade is still the gold standard in the $13 billion dollar sports drink industry.
As far as coffee, I've loved it since I was a kid, when I would have it mixed generously with milk and sugar. Multiple cups of it got me through ten hour days of warehouse work as a teen, as well as a full college course load mixed with track and marathon training in college. I was very gratified reading many studies that caffeine improved endurance in marathoners (no surprise, really!), and has proven to be a preventative product against diseases like Alzheimer's and Parkinson's.
Power Bars came on the scene in the late 1970's and early 1980's. Brian Maxwell, a top-ranked marathoner from Canada, invented it when experimenting with portable sources of carbohydrates that could prevent blood sugar levels from dropping late in races. Power Bars are a mix of oat bran, sugar, and protein, and first caught on popularity with Tour de France cyclists. There are hundreds of brands of bars, some more popular among strength athletes, and others designed for endurance athletes. The "Gu" gels have become popular for mid-race replenishment. My only suggestion: try them in a training run first!
Chocolate milk is sort of boring, and the idea of a milk product directly after a run is somewhat counter-intuitive. However, multiple studies have shown that chocolate milk has an ideal 4:1 ratio of carbs to to protein, is quick, inexpensive, and hydrating. It goes along with the argument that whole foods can be as beneficial as things created in a lab. I have to say, for me, however, there is still something psychologically beneficial about tearing open a package of protein powder, pouring it into the blender with with some juice and other fruit, and churning it up. If I feel it's better for me, perhaps I will work out that much harder!
Beef Jerky was the final product mentioned in the Runner's World article. And how healthy can a meat product that doesn't require refrigeration be? Yes, beef jerky is loaded with sodium, but it is a good source of low-fat protein, and low in calories. Basically, if it came down to potato chips or beef jerky, from a health perspective, the beef jerky probably wins.
A quick aside: my son, who later became a high school runner, was a reluctant travel soccer player in his youth. To bribe him to play, I'd pick him up Wild Bill's shredded beef jerky (in the cans). My wife would ways be upset with me for it. I'm glad the product is among the "old school" favorites!
Tuesday, December 13, 2016
Staying Fit over the the Holidays
Once mid-December hits, the typical mindset regarding fitness is "once the New Year's hits..."
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Unfortunately, it's easy to be saddled with another three to five pounds to lose by that point, due to inactivity during this period, coupled with an "Oh well, it's the holidays!" mind-set. You can limit the damage and still enjoy yourself. Here are some tips
*Remember to drink your water. Try for half-an-ounce per body weight, every day. It will keep you hydrated, especially when salty foods and alcohol abound. It flushes out toxins from you body, and gives you a sense of fullness, that can prevent over-eating at parties or family dinners.
*Keep up the exercise! As busy as the Holidays are, there usually is more time off from work, which gives you at least a 45-minute window to get some cardio in, or a circuit-style strength workout. Think 150 minutes a week of exercise, and divide it among seven days - that's a little over 20 minutes a day. Who doesn't have that?
*Limit the alcohol. Besides the empty calories and high sugar content, alcohol lowers inhibitions. We've all made bad choices because of it, in various areas of life. Concerning diet, a sober mind picks a banana and peanut butter as a healthy, filling snack. A "buzzed" mind? definitely the rest of that apple pie!
*Try to limit stress. Easier said, than done, I know! However, when feeling stressed, bad food choices are usually an accompaniment. "I deserve the rest of that apple pie, after what I just put up with!" Get your shopping done early, and try to avoid negative people at the office party or family gathering.
*Do something you enjoy, exercise-wise. A half-marathon or "Tough Mudder" may be down the road next Spring, but the Holidays aren't the time to obsess over your 12-week training program. Jump on the elliptical if you just want to burn some calories, or do a New Year's Day 5-K with a friend, just as a fun, social workout. Everyone will be back down to business in early January, including yourself. Enjoy the Holidays, but don't let the last three weeks of 2016 ruin all the gains you've made through it, so far!
Tuesday, November 22, 2016
The Benefits of Rowing
Readers of this column know we've long extolled the virtues of the Concept 2 Rower, the greatest total body workout machine, in my opinion.
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
The rower is low impact, and is "push/pull," meaning you are using muscles from both the front and back of your body - a perfect synchronicity of agony, really.
The "push" is from your quadriceps, which thrust you backwards with every pull. The "pull," of course, is the upper body, most notably your back, biceps, shoulders, and "core."
Rather than the classic pull to you chest, I end each stroke with the handle hitting my abdomen. I do ab exercises all day long with clients and on my own, yet the rower never fails to make my abs sore!
It is extremely time efficient. While I've gone as long as 10,000 meters (averaging about 42 minutes), you can blast out five, 500-meter bursts (about two minutes duration, each) and have a gut-wrenching workout. With a five minute warm-up and warm-down, and two minute (or less) rest in-between, you'd still be done in 30 minutes!
Another great benefit is it's relevancy to running. I can run an all out 1600-meters in about 6:30 these days, and when I go all out for 1600-meters on the rower, I'm hitting about 6:20-6:25. Rather than a day at the high school track, substitute a session on the rower, and shoot for the same times you would running!
The Concept 2 is very popular at Mountain Fitness, because we are constantly extolling it's virtues. At most clubs, it sits forlorn and lonely, and that's a shame - it truly is the best workout you can do!
A recent article by Stephanie Kanowitz in the Washington Post made many of these same points. It also correctly pointed out that rowing is low-impact, and thus is easier on your knees and lower back than running.
Rowing classes are becoming more popular at larger clubs now, and the popularity of rowing has increased with it's visibility in the popular Cross Fit games.
I did the New Jersey State Indoor Rowing Championships about 15 years ago with other members of the club, competing in the 40-49 division at the time. The winning time in the lightweight division was 7:45 for 2000-meters the previous year, a number I felt confident about attaining. At the start, a friend whispered to me that someone who had done a 7:15 had entered. My obsessive, competitive nature took over, and I banged out 1500 meters at a 1:45 per stroke clip, way faster than I ever had done previously. My quads totally cramped up at that point, and I saw my stroke average rising with every futile pull. I finished in 7:28, and I honestly don't remember if I got first or second
in the event. I do know it was the hardest thing I've ever endured!
If your a hard-core fitness enthusiast, or someone who wants to get in shape fast, give the Concept 2 Rower a spin!
Thursday, October 6, 2016
Trail Running
Many runner's first experience is with cross-country - running over fields, trails,and hills; in the old English tradition. The training is tough, as every New Jersey runner who has ever transversed "The Bowl" at iconic Holmdel Park will tell you!
After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.
After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.
Thursday, September 22, 2016
Protein - How Much is optimal?
Protein - the building block of muscular physiques. I personally consume the Met-Rx Big 100 Bars and Met-Rx protein powder in my diet, although not every day. Bodybuilding magazines generally recommend a gram of protein per body weight ever day (example 150 grams for a a 150 lb. person), At 4 calories per gram, that's 600 calories of protein a day, or about 25% of your diet if you consume 2500 calories.
Other more mainstream publications I've read suggest a half a gram of protein, per pound, every day, and that's what I suggest to clients. The National Academy of Medicine, in an article by Hope Warshaw in the Washington Post, recently recommended an even lower amount - 56 grams per day for men, and 46 per day for women. According to their study, American men currently consume much more than that, 98 grams per day for men, and 68 for women.
Protein advocates in the dietary community argue that the recommended daily allowance of protein is set too low. They claim that while most people consume enough poultry, eggs, seafood, nuts, and other protein sources to prevent deficiencies, that doesn't mean they are eating optimal amounts for proper weight management, or to prevent cardiovascular disease or Type II diabetes. Heather Leddy, an associate professor of Nutrition at Purdue University, recommended 80 grams per day for a 130 lb. woman and 98 for a 160 lb. man.
I personally feel a lot depends on your athletic goals. A distance runner relies on carbohydrates for muscle fuel. Football players or bodybuilders concerned about tissue repair after hard workouts, probably need more protein than the marathoner, because of different stresses their bodies are under. A nutritionist can personalize your optimal intake based on information like that, as well as your family health history.
Many nutritionists do like protein in helping control weight because it does tend to satiate your appetite (although I don't seem to have that reaction to bacon or pistachio nuts!)
On that point, Americans tend to get too much of their protein in things like bacon or cheese, which also have large percentages of saturated fat. The obvious suggestion is to look for healthier protein sources like nuts, low-fat dairy items, lean cuts of chicken, or fish. Grains and vegetables also have protein, but in lesser amounts.
You can only effectively metabolize a moderate amount of protein (20 to 30 grams) in one sitting, so don't overdo it on those bacon strips, and spread your intake throughout the day. Enjoy your protein shake or bar after a hard workout, but don't waste it on days when you're not exercising. After all, any calories not burnt shortly afterward are stored for later use, as fat.
Thursday, September 15, 2016
Tips from Oxygen Magazine
I like flipping through fitness magazines. Runner's World, Men's Health, Women's Health, Self, and the late, lamented Running Times. You stay current on trends, can pick up new exercises to incorporate with clients, and generally increase your base of knowledge with quick, informational tips. Often the advise is contradictory. In a typical issue of Runner's World, you'll be told in one article to run no more than every other day. In the next, it might suggest two runs a day to kick up your training. The key, of course, is to know what is right for you; based on your fitness background, history of injuries or illnesses, age, and particular goals.
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
I recently had an hour to read through a back issue (Feb. 2015, to be exact) of Oxygen Magazine. Here's some "bullets" I pulled from it.
*Marketed to women readers, a fan wrote in to compliment Oxygen for portraying women as strong and independent. In other words, "Strength is Sexy!"
*Another reader wrote how much a good mental attitude helped in her workouts and daily life. To quote "positivity breeds more positivity!" I agree!
*From the Fitness News section: Your risk of stroke drops 50% if you maintain a healthy diet and active lifestyle, according to the American Academy of Neurology.
*The differences between a full-body workout and a split routine was discussed. The conclusion was their is no one best way. Whether you would do one exercise each for your entire body, or mix up on a push-pull or upper-lower basis depended on numerous factors like how many times a week you have to lift; the time you have for each individual workout; and your goals. Compound movements were recommended, and a point was made to change your routine regularly to avoid plateauing and staleness.
*A 20-minute treadmill workout recommended bringing the grade up to 10% (that's tough) for five minutes to maximize calorie burn and improve overall performance. I agree, but use this rule. If the fastest you run at 2% grade is 8.0, don't go above 5.0 (12 minute mile) at 10%. It's that challenging!
*An article entitled "Motivation Makeover" pointed out that finding something that you love to do is the greatest catalyst for change. I agree. Try different aspects of fitness: weight training, running, yoga, or biking, for example. See which one you enjoy the most, and the one that you're body responds to. Stick with what you like, and go back to some of those others as a change of pace or mode of over-use injury prevention. The greatest exercise is one that you will continue to do!
*Eat breakfast! (I've read this many times). Among a research pool of 10,000 individuals in the National Weight Control Registry, 78% of those who have lost a significant amount of weight, and kept it off, ate breakfast every day.
*Stand up! According to the magazine, if you make no other changes other than standing, rather than sitting, over a period of a year you will lose an extra five pounds of fat! This is based on a weight of 135 lbs., standing five days per week, for 50 weeks. If your starting weight is more, you will lose more. Get up, stand up, stand up for your health!
*"Five Days Clean, Two Days Cheat" is an okay eating plan if your looking to maintain weight. If your looking to lose, you may want to limit your indulgence to one meal each day on the weekend. Otherwise, you may be losing and gaining the same three pounds every week.
*On the other end of that spectrum, many women athletes under fuel.They say to trust your appetite, and listen to your body's hunger signals like a grumbling stomach or salivating mouth. Under fueling can lead to under-performance, as well as chronic fatigue, soreness, anxiety, insomnia, increased chance of injury, and more. Exercise, enjoy a balanced, nutritious diet, and try to enjoy what life has to offer!
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