Gimmie (Running) Fuel!!

With the temps getting much warmer now I have started taking to running outside on a more consistent basis.  With warmer temps however you of course sweat at a higher rate, thus increasing chances of dehydration.  This posting will detail proper methods of keeping yourself well hydrated throughout your workout or more specifically your running routine, as well as how to tell if you are properly hydrated.

Pre-run / workout fueling

                Depending on how long you are running will depend on your hydration needs.  If you aren’t hydrated enough your blood will thicken quicker, which will increase your heart rate at a faster pace, raising body temperature, thus effecting your performance in a negative way.

Usually if you are running less than 5 or so miles you only really need to sip on 6-8 ounces of water a half hour before your run.  If you are doing 5-10 miles you may want to switch to an electrolyte beverage (Gatorade, Powerade, etc.)  since they have electrolytes in them.  With this all being said however it’s  important to not drink a huge amount right before you run, as your body won’t have time to let whatever it is you had settle, which could cause cramping.  I pulled this amateur move before one of my races, totally killed my time I wanted. 

During your run

There are actually small water bottles you can carry with you in your hand to ensure you are properly hydrated.  Depending on the length of your run will again depend on whether or not you need to carry one with you.  If you are worried about dehydrating yourself carry a water bottle with you and after awhile may find to not even need it.

Post-run

Generally after a run I go straight for water first to cool my body down.  If you have white salt streaks running down your face and body however it means you lost a good amount of sodium, so try to go for an electrolyte beverage.  Once I finish sipping a good deal of water I go right for a protein filled drink to heal my muscles I just beat the heck out of.  Low-fat chocolate or non-fat milk are two great choices since they have a great deal of protein in them.

Again it’s best to practice a proper hydration plan on training runs.  This will help reduce chances of an upset stomach from over hydration or dehydration during an actual race, as again I victimized myself in both scenerios before a race and it affected my performance.  Since then however I have learned from it and will continue to get better run times J

Sources:  Running Well (http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456/ref=sr_1_1?ie=UTF8&qid=1339727797&sr=8-1&keywords=running+well)

Runners World Magazine, July 2012 issue, 'The Rules of Hydration'

Benefits of Water!!

 (Should have Photoshopped myself in ‘The Waterboy’ poster….)

You would think that the fact your body is made up of 55% to 78% water (depending on body size) then you would want to ensure you get an adequate intake of the H20 goodness each day, however it’s amazing at the number of people who don’t!
Then again I never knew myself until about 3-4 months ago (February 5^th, 2012 to be exact) of the true health benefits either, since then started an intake of at least a gallon a day.  I have benefited extremely well in overall mood, health, and physical performance…not only that but since my main liquid intake has been water it has helped me save money on drinks that I would normally purchase (juice, soda, etc.). 
With all this being said lets go into the benefits (anddd the precautions) of drinking water.

Lose Weight!

                Water can indeed help you lose weight believe it or not - think about it if you consume a 16oz. glass of water before eating you will eat much less because the water makes you feel fuller and boosts your metabolic levels, meaning that it speeds your digestion process.  Next time you feel those senses of hunger just drink a glass of water first.  Not only that but water assists in the digestion process

Look younger

                Water assists in the replenishment of skin tissues, moisturizing of skin, and while not 100% proven assists with the degeneration or prevention of wrinkles.  Another fun fact is water represents 75% (that’s a lot!) of our face and throughout the day is lost through sweat and peeing.  With that being said you can make of for that deficit by keeping yourself hydrated…through my own 3-4 month test I definitely see a difference in facial appearance and not to toot my own horn, do get a lot of comments about looking a lot younger than I actually am J

More Energy, Less Fatigue

                Normally if you get that crash at work or ever feel tired throughout the day, it could have to do with an inadequate fluid intake.  Just sipping a bottle of the clear goodness here and there can ward off fatigue, dehydration, and keep you energized!  Same goes with your daily runs or workouts as well, as water helps in the fueling of muscles….for example, when dehydrated your heart needs to work harder to pump blood to your organs in order to perform activity, thus would make you feel exhausted….

It’s not to say for exercise this should be your primary intake, however, a supplement aid mixed with water pre-workout will definitely help with a more energetic boost, though I don’t want to go off on a huge tangent here!

Amount of water Consumption Recommendation

                Ever hear that saying ‘you should drink 8 glasses of water each day?’  That saying is somewhat true to a certain extent…however a 120 pound female definitely doesn’t need the same intake as a 200 pound male.  The recommended daily intake is said to be at least ½ your body weight in ounces, however does depend on if you are physically active, then it will be a lot more.  There is actually a website with a calculator you can use to get an idea of how much you should drink each day, which I will happily provide:
                                http://www.calculatorslive.com/Daily-Water-Intake-Calculator.aspx

Drinking too much Water (Hyponatremia)

                I felt the need to at least touch on it so you don’t get any ideas of drinking a gallon of water in one sitting J

                Known as Hyponatremia (water intoxication)this is defined as ‘low blood sodium' in the body from drinking too much H20.  This can be caused by drinking too much at one period of time without supplementing your body with the other proper nutrients it needs to function.  Again its rare and shouldn’t be anything to really worry about, though if you are playing a sport or exercising for an extended period of time it is suggested to supplement water with an electrolyte beverage (Gatorade) just do you don’t lose your bodies’ nutrients.

In summary you can see, for the most part the awesome and healthful benefits of drinking water!  Your overall mood, physical health and performance increases.  Keep in mind it’s not going to happen overnight but try to consume more water every day for a couple weeks and see for yourself how it will better benefit you…of course one of the only downfalls may be that you may pee a little more J 

Until next week, take action and stay JustInspired!    

Sources:

http://www.improving-health-and-energy.com/health-benefit-of-water.html

http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html

Benefits of a Personal Trainer!!

This one is more of a self-promotion for myself J  Then again acts as a PSA for all PTs…..

To give my fitness credentials I have had a WITS (World Instructor Training School) personal trainer certification for nearly 2 years now.  Can’t say I’m a professional when it comes to being a personal trainer yet, though I do have a good idea of what I’m talking about when it comes to overall health and fitness. 
The knowledge and experience I’ve gained have helped me to answer questions from folks about how to achieve certain weight loss goals, what to eat, what not to, etc. and even though I tend to give them advice its funny that without anybody there over their shoulder to tell them what to eat or what not to eat, actually do it.
It’s either that or I find it hilarious of some of the people I speak with at the gym or just anywhere that tell me they are capable of achieving their fitness goals themselves…..if that were the case then wouldn’t everybody be in shape and the overweight, obesity levels consistently wouldn’t raise every year? 

To quote one of my sources (http://www.livestrong.com/article/327899-effectiveness-and-benefits-of-a-personal-trainer) ‘Personal trainers can be a tremendous benefit to anyone seeking to increase their muscular strength, endurance, body composition, cardiovascular endurance, flexibility and general sports or physical performance.’)

So I figure with all this being said, let’s look at the benefits of hiring a personal trainer to achieve your fitness goals!

Ability to motivate and offer some self-accountability

We all have good intentions of wanting to try and lose weight or pursue some sort of goal but how many of us actually go for it?  For example you set your alarm an hour or so early in the morning to go and work out yet pound the snooze button and go back to sleep for another 45 minutes and before you know it you then ‘don’t have time.’  Its either that or you have intentions to go and hit the gym after work but instead go home, see an awesome dinner on the table and then before you know it are on the couch watching reruns of Seinfeld?

With all this being said if you had a trainer to answer to, somebody that says ‘we are meeting at this time,’ it tends to motivate and give you to put off that meal for afterwards or to get up immediately after you pound the snooze button and meet with your trainer.  A trainer would also help motivate and push you to get a few more reps in or to add a little more weight and push yourself just a little harder.  You would also have somebody to answer to if you decide to binge on a diet!

Goal Setting, Progression

This can be from possibly doing your first ever 5k race, tone up for the summer, friend’s wedding, etc.  On the first client-training session you usually sit down with the trainer and let them know of those goals you are going for.  They then typically write out a program tailored to your needs, as well as give a fitness consultation demonstrating some of the workouts you would do to help reach those goals.

Learn Proper Form

I hate to be one of those guys that watch others form but I feel it is important to spot in order to help others prevent injury.  An example, a lot of people tend to utilize their lower back too much when lifting and will end up feeling it a lot the next day to the point where they can barely move.  A personal trainer points things like these out and helps the individual get the most out of their workouts to train the muscles they are looking to work (abdominal area comes to mind).

STOP Wasting Time!

You’re not going to get a good effect of a  workout by just walking on a treadmill for a half hour…sure it beats sitting on a couch for that period of time but still you’re not going to get the results you want.  Personal trainers help get the results you desire in half the time it would normally take!

I could go on about this topic for pages and pages but you at least have an idea on how helpful personal training can be to you.  While personal training does offer great benefits the only downfall is that there comes an additional price on top of what you pay at the gym, unless you get somebody to come directly to your house.  Sessions tend to run anywhere from $30 upwards to $100 depending on your location (I tend to charge on the lower side, just fyi J), though most of the time you are able to get a few free sessions thrown in or at least a free consultation session to show you the effectiveness a personal trainer can have on you. 

Healthy Late-Night Snacking!!

This is one that I was trying to figure out for years….

We all get that late-night food craving from time to time and generally you tend to go for something that tastes the most satisfying, however if dieting or attempting to maintain a healthy lifestyle, will sabotage your weight-loss or performance goals. 

 I’ve used to be guilty of the night-time ice cream, Oreo cookies w/ milk binge, etc. However there are healthier treats you can have for yourself, which will help satisfy your hunger cravings and depending on what it is, may help with aiding your weight loss goals.

Water – Hunger may be caused purely by you being dehydrated.  Before going for anything try having a few glasses of water….if you still feel hungry then maybe go for something.  If anything drinking water before you eat anything will make you feel fuller.

Popcorn – Be careful with the type you choose here, since there are multiple types.   The ones I’m talking about are the 100-calorie packs with 94% fat free butter. 

Mutli-grain pretzels – Excellent substitute to potato chips, as pretzels don’t have a high fat content.  To further satisfy your appetite mix some low-fat peanut butter with it.

Cereal – Something I may do is have a bowl of cereal w/ skim milk and sprinkle some protein powder on it.  Be careful with the cereal you choose, in that it’s not high in sugar or calories (Lucky Charms is one cereal that comes to mind).  One of my go-to’s is Rice Krispies…and again to add some flavor I mix some whey protein powder with it.

Lean meats – Turkey, chicken – great choices, as both digest slowly, providing a good amount of nutrients to muscles while you sleep.

Raw Vegetables – Carrots, celery, cucumbers, peppers are good choices as they won’t  completely fill you up, at the same time make you feel satisfied.  Add some low-fat peanut butter in the mix for a little more filling satisfaction.

Yogurt – Yogurt has a good protein content, helping to satisfy your hunger.  Before you pick up any type though make sure you read the nutrition labels.  You would want one that has low to no fat and low in sugar as well.  Add some flavor by mixing some blueberries with it.

Rice Cakes – I used to hate the idea of eating these things until I actually tried them…sure they are almost like eating air, however if you spread a little bit of peanut butter on it you will find your hunger just became a little more satisfied!

Hopefully some of these ideas you were able to find helpful.  There are more healthy eating options but like I said these are my favorite go-to’s.  If you aren’t a fan of these suggestions, at least follow these few rules of thumb of eating at night:

-Try to avoid anything containing a high carbohydrate content at night, as your body just doesn’t need them for the energy when you sleep....what tends to happen then is that since the carbs aren’t being used for energy they get stored as fat.

-If eating anything a night always wait at least an hour or so before you go to bed

-Keep your caloric intake at night to below 300 calories…anything more than that you might as well as have a meal. 

-One of the best quotes I’ve ever heard when it comes to a healthy diet:  “Eat like a king in the morning, a prince in the afternoon, a pauper at night.”

Thanks for the help from these sources:

http://aidenofthetower.hubpages.com/hub/Good-Night-Time-Snacking-Options

http://www.livestrong.com/healthy-night-time-snacks/

http://www.mensfitness.com/nutrition/what-to-eat/10-healthy-late-night-snacks

Shinsplintssuck.com

Shin Splints

I’ve received a few questions about this….

One common injury among runners (or dancers even) is that of shin splints (or the fun, scientific term:  tibial stress syndrome).  As a runner if you do too much, too soon, ramp up your workouts, or even by just sprinting to class, work etc. you know you may have a shin splint when you feel a sudden pain in the lower front part of your leg.  While they can go away on their own through rest, there are times when the symptoms are much more serious that require medical attention.  Through this article I will go into more detail about how they are caused, the symptoms, and preventative measures you can take so you don’t get them.

Stress fractures tend to be caused by weak calf muscles, running incorrectly when going uphill (putting a lot of stress on the lower front part of your leg, or improper running form), or even overpronation, in which means you may have the wrong pair of running shoes.  If you have weak bones, that too can be a cause of a stress fracture.

One obvious symptom of a shin splint is pain in the lower front part of your leg.  Some feel it only during running, others after running, or obviously both.  Another symptom is if you notice your lower leg muscles swelling up.

Preventitive measures:

                -Health wise ensure you are getting some calcium (or as I call it calciyum!) in your diet, which of course aids your bone health.  Some foods that contain a decent amount of calcium are the following:
                                -Yogurt (plain, nonfat the best.  A lot of yogurt has a lot of fat content so watch for that)
                                -Low fat milk
                                -Cheese (American, ricotta, mozzarella, etc.)
                                -Spinach               -Salmon
                                -Almonds

http://pediatrics.about.com/od/calcium/a/06_calcium_food.htm

            -Exercises to strengthen the shin
                        Exercise 1:  Calf Raise

-Stand with ball (front) of foot on step, heel (back) of foot lowered
                                    -Raise your heels a few inches and hold the position for a second
                                    -Slowly lower heels back to the starting position

                        Exercise 2:  Toe raise
                                    -For this one make sure you are sitting with feet on the floor
                                    -Keeping the heel of your foot on the ground lift the rest of your foot up as high as possible.  Hold for a few seconds and return the foot back to the floor.
                                    -3 Sets of 15 should do the trick.

            -Treatments for shin splints                         -When you begin feeling pain in the shin area make sure you put ice on it right away, which will limit the swelling or ‘bleeding’ of the shin area.  Its suggested to ice every 5-10 minutes every few hours.  Never use heat right away!

                        -Aspirin / Ibuprofen – helps relieve pain quicker.

                        -Resting or not working out that certain area is very important.  It sucks but it has to be done in order to heal.  It will at least give you time to reflect back on the mistake you made, how it was done, and to never do it again.

Shin splints, like other pains or muscle soreness, tend to go away after a few days.  If you’re like me though I will still find ways to exercise everything else and not use a certain injury as an excuse.  I probably won’t work out as intense but I will definitely do something to keep myself going.

Until next time….Take Action and stay JustInpired!

Sources:

http://www.webmd.com/fitness-exercise/shin-splints?page=2

‘Running Well’ - http://www.amazon.com/Running-Well-Sam-Murphy/dp/0736077456/ref=sr_1_1?ie=UTF8&qid=1335377066&sr=8-1

Back Pain @ Work

This  is a common one I tend to get from people I've spoken with, either at the gym or at my work.  Since I'm aware of a lot of people who work in the office environment, including myself who has worked in that environment before and suffered from this as well, I am dedicating this weeks blog to back pain while at the work place....Noteably through the lower back.
The first half of this article will focus on how the back pain is generally caused and I will then move to focus on workouts you are able to do to prevent it. 


Common Causes of Back Pain:
Force - Exerting too much force on your back, such as lifting or moving heavy objects improperly

Posture - Slouching exaggerates your back's natural curves, which can lead to muscle fatigue...This might be the number one reason why people suffer from LBP because of the fact when you slouch you tend to put a lot of pressure on that area.

Stress - Pressure at work, getting time sensitive material done can increase your stress level and lead to muscle tension and tightness, which can worsen your symptoms.

How to Prevent Back Pain:

Pay Attention to Posture - To promote good posture when sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop your feet with a foot stool or other support. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.

Lift Properly - When lifting and carrying a heavy object, lift with your knees and tighten your core muscles. Hold the object close to your body and lift it between your legs. Maintain the natural curve of your back. If an object is too heavy to lift safely, find someone to help you.

Listen to your Body - If you must sit or stand for a prolonged period, change your position often. Try taking a 30-second break every 15 minutes to stretch, move or relax. Or, stand up, stretch and change positions each time you answer the phone, make a call or do another routine task.

Types of Workouts You can Do While at Your Desk!!

Leg Squat

1) Legs - Squats - Stand in front of your chair and repeat sitting down and standing up 10 times, three times a day.

2) Shoulder Shrugs - Just pull your shoulders as high as you can and roll them forward.  Repeat 3 sets, ten times forward, ten times backward throughout the day.  Make the shrugs more challenging by incorporating weights.

3) Dumbbell Curls - While on the phone, you can grab a dumbbell and do bicep curls for 12 repetitions on each arm, three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.

4) Bench Dips - Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day, doing 3 sets of 10 repetitions.

5) Assisted Push-up - In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day, doing 3 sets for 10 repetitions. (works chest, triceps, shoulders, as well as the abdominal region)

Side Bend

Bench Dip

6) Side Bends: Hold a weight with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps, 3 times throughout the day (bending to the right and left is one rep).

Sources:

http://www.military.com/military-fitness/workouts/office-workout

Combining Running with Strength Training Regimens!

Combining Running with Strength Training Regimens

From conversations with customers at work and just through casual running conversations with folks I tend to get a common issue that tends to happen to them after running after an extended period of time and that issue is some sort of running pain.
Of course when it comes to running not everyone is created equal so they may experience pains in the ‘back of the foot,’ ‘shin pains,’ or ‘knee pain.’  The issues could come from improper running form, old and worn down shoes, or possibly doing too much, too fast. 

Through my own experiences however, I have learned to prevent the types of running pains some experience is including lifting regimens with your running.  In this article I will cover each main muscle group in your legs, the benefit of training each one, and a type of workout you can do to better strengthen them.

Quads – The quadriceps muscle is the largest muscle group in your body.  It helps extend your knee, so of course strengthening this muscle will help protect or knees or in other prevent what a lot of people suffer, “Runner’s Knee”   Provides stability when running, one of the main muscles used for uphill running, also the main muscle used for sprints.  

            Exercise:  Squat

Starting Position- Begin with your feet directly under your hips and hands by your sides.

To perform- Keeping the majority of your body weight on the heels, begin to sit down as though sitting on a chair. Keep your back as upright as possible. Go as low as you feel comfortable, pause, and return to start.

Tips and Techniques-

 

– Inhale as you squat down. Exhale as your lift back to start.

– Don’t allow your knees to extend past your toes. If it does, move your body weight back on your heels more.

– Only allow the knees to bend to a 90 degree angle. No lower.

– Pause slightly at the bottom of your squat. This makes the quad exercise more intense.

           --------------------------------------------------------------------------------------------------------------

Hamstrings – Helps maintain a longer stride while running and delays fatigue, especially in longer runs.


                    




    Exercise:  Single Leg Deadlift:
                       

1.  Stand holding a dumbbell in front of your standing legs thighs. Left hand can be placed under the left side of the dumbbell and right hand should be placed under the right side of the dumbbell.

2.  Place your left or right leg out behind you. Toes can be touching the floor behind you or be lifted
completely off the floor to make the lift harder.

3.  Keeping your shoulders back, abs in and the back straight, bend from the hips and lower the dumbbell towards the floor.

4.  Lower down to mid shin level. You wont be able to touch the floor with a dumbbell like you would with a barbell due to the weight plates on a barbell making it sit higher when on the floor. When the dumbbell reaches knee level you will need to bend your knees slightly until you reach mid shin level.

5.  Keep everything tight with your back rigid (no rounding) and eyes looking forward and explode up through your heels to the starting position. Repeat for opposite leg.
        --------------------------------------------------------------------------------------------------------------

 Calf Muscles – Calf muscle is essential for raising the heel (back) of your foot.  It also not only prevents ankle sprains but also provides your ankles with a wider range of motion when running.  If you ever experience any ankle or pains in the heel of your foot, it tends to be from having weak calf muscles.


                        Exercise:  Calf Raise

-Stand with ball (front) of foot on step, heel (back) of foot lowered
                           -Raise your heels a few inches and hold the position for a second
                            -Slowly lower heels back to the starting position

         --------------------------------------------------------------------------------------------------------------

Groin Muscle - having a strained or torn groin muscle can restrain you more from moving your thigh muscles in different directions, as well as inhibit your ability to run at a faster pace.

Exercise:  Side Lunge

               1 -Stand with your feet together and arms at your sides.
              
               2 -Take a wide step out to the side with your right foot

               3 -Sit your hips back until your right knee is bent at a 90-degree angle

               4 -Press up with your right foot, while bringing your left leg in to return to the starting position
               5 -Switch legs and execute the movement on the left side.

               6 -Repeat the side lunge for 3 sets of 15 on each side

        

          --------------------------------------------------------------------------------------------------------------

Through reading this you should now hopefully have a better understanding of each leg muscle group and the importance of training each one.  Combining strength training with your current running program will enhance your performance, as well as prevent potential injuries that may inhibit your ability to perform at a high level.  Personally I have definitely noticed better run times since 'mixing things up' and leading to competition I anticipate only to continute to improve.

Thanks for reading.....Comments much appreciated!

Take action, stay inspired!

-JustInspired Fitness


References:

Livestrong.com

http://fitness.zimtech.org/WeightLiftingForRunners.htm