April 27, 2024

Can Reiki Help Manage Chronic Pain? By Marty Fabianova

March 29, 2013 By Leave a Comment

CAN REIKI HELP YOU MANAGE CHRONIC PAIN?

Chronic pain. An unwelcome intruder in millions of people’s lives, he often arrives when you least expect him and for no obvious reason. His stay can last anything from a few weeks or months to years. Once Mr. Chronic Pain occupies a person’s body, he can make their life a misery and evicting him from the property is rarely straightforward.

As chronic pain often does not have a clear connection to any physical cause, many people can go from one doctor to another without finding much relief. This applies especially, if the pain cannot be attributed to any specific event (i.e. fracture) or disease (i.e. arthritis.)

So, what are the most common causes of chronic pain then?

WHERE DOES IT COME FROM?

Chronic pain can be caused by accidents, disease or physical overload. But what we experience as chronic pain can also be linked to stress, trauma or supressed emotions. In such cases, the problem manifests itself physically, yet treating the body alone often brings little or no respite. This is because the underlying psychological, emotional or spiritual causes have not been addressed. And that’s where Reiki can help.

REIKI AND CHRONIC PAIN

Reiki is a healing modality which treats a person as a whole. This approach helps to restore balance on both a physical and an emotional level. Laying hands or hovering them above various parts of your body, the Reiki practitioner acts as a channel of energy. During Reiki treatment, your muscles relax, energy blocks are released, and depleted areas of your body are charged. By restoring the energy flow, a life-altering chronic pain becomes more manageable or may disappear completely. People often feel refreshed and relaxed even after just one Reiki session. For deep-lasting results, a set of consecutive sessions are recommended.

WOULD MY GP APPROVE IT?

More and more doctors are beginning to appreciate Reiki and suggest it to their patients as a complement to traditional treatments. This can be advised for coping better with cancer pain, emotional pain, recovering from complicated injuries or helping to ease chronic pain that is not linked to any physical cause.

In May 2012, Reiki has been added to a short list of complementary therapies approved by the CNHC (Complementary & Natural Healthcare Council).

Reiki is by no means a substitute for medical treatments and health checks are always advised if concerned.

__________________________________

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, Crouch End and Notting Hill in London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

 

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Red Flags! By Julie Mulcahy, M.P.T

March 27, 2013 By Leave a Comment

3 Red Flags That Indicate You Should Stop Exercising and See a Doctor

Exercise is a great way to keep your body feeling healthy and energetic. However there are signs to be aware of that indicate when exercise should be stopped and contacting a doctor is the best decision.

We have all heard the mantras. “No Pain No Gain”. “Push yourself through the PAIN”. “Pain is temporary but winning is forever”. When do we throw these old adages out the window and listen to our body? Our body will alert us when something is wrong. We receive this message of pain to tell us to stop an activity. Ignoring this signal of pain can lead to serious injury. Quite often exercise can cause some level of discomfort.  How do we recognize the difference between normal exercise discomfort and pain that needs to be addressed by a physician?

There is a difference between pain and discomfort. It is normal to experience muscle discomfort and fatigue after a hard workout. Feeling the muscle burn during exercise is normal. Starting a new exercise or pushing yourself particularly hard during a workout can result in delayed onset muscle soreness (DOMS). This DOMS usually occurs in next 24-48 hours after a workout as muscles grow and repair. This type of discomfort is a normal part of the muscle rebuilding process. A simple day of rest or gentle stretching should alleviate this pain within a few days.   It is very different from feeling sharp pain during or after exercise. This type of persistent, sharp pain should not be ignored. It is your body telling you something is wrong. Certain muscles, tendons and other tissues are signaling that they are being overloaded. Continuing with the activity while experiencing this type of pain can result in injury.

If you answer “YES” to following questions, STOP exercising and follow up with your physician:
Is the pain sharp in nature?
Does the ache or pain come on during or after a certain exercise?
Is there swelling, redness or warmth around the affected area or joint?
Did you feel a pop or snap during exercise in the painful joint?
Does the pain persist or worsen with warm up and gentle stretching?
Do you have pain at night that wakes you from a sound sleep? Is the pain not responding to over the counter pain medicine?

Another possible side effect from regular exercise is fatigue. Athletes require extra sleep and proper nutrition to allow there bodies to perform at high levels. This is the same reason when exercising on a regular basis you may experience fatigue. A good night sleep, proper hydration and proper nutrition are critical factors in reducing this fatigue. However, if you experience severe, unrelenting fatigue that lasts longer than a day or two after exercise, it is time to see your doctor.

Other symptoms to be aware of that can occur during exercise are dizziness, confusion, chest pain or lightheadedness. These symptoms demand immediate cessation of exercise and require medical attention. If you stop sweating and breathing becomes shallow, it is also necessary to seek medical attention. These can be signs of heat stroke or heat exhaustion, which can be a life threatening situation. Heat stroke can occur when exercising in a hot environment and the body cannot properly cool itself.  The body temperature can rise to unsafe levels. Avoid exercise in hot temperatures and properly hydrate to reduce risk.

Our bodies are designed to be in motion.  Regular exercise is one of the best things we can do to stay active and healthy throughout our lifetime. Listening to the signs of pain and getting proper medical attention when necessary can help prevent manageable situations from becoming chronic problems. Learn to listen to your body.  Signs and symptoms are there for a reason. When you are alert and responsive to your body’s signals you can enjoy the incredible benefits of exercise and minimize risk of injury.

By Julie A Mulcahy, M.P.T.

Contact Julie via Twitter @ptrunningmomof4 or email jam82296@hotmail.com.

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Working out at the Gym: Is it for you? By Crystal Reia

March 25, 2013 By Leave a Comment

Working out at a gym or at home? How do you know what’s the best and most effective venue for you?

Here are three major pro’s and con’s of working out a gym, as well as expert tips to get your best workout and pitfalls to avoid.


1. Pro: Group Exercise.

If you are outgoing and love group exercise, the gym might be right for you. Most gyms have a variety of group exercise classes you can choose from that will challenge you and keep your muscles guessing! Bring a friend and try out a class together! It is a fact that most people who participate in group exercise stick it out longer than going it alone.

 

Pitfall to avoid: Sometimes, classes can fill up quickly and be too crowded. So you may have to go early to ensure you have a spot. It is also harder for the instructor to stay on top of everyone’s form/technique in a larger class. So ensure you listen really well to what he or she has to say when it comes to performing the moves safely and correctly.

 

2. Pro: Variety.

There are plenty of machines and equipment at your disposal to incorporate into a variety of workouts. Be sure to learn how to use equipment correctly by enlisting the help of a personal trainers there who can show you if you feel overwhelmed. Don’t be afraid to ask questions! They are there to help!

 

Con: Again, sometimes gyms can be overcrowded, especially before or after regular 9-5 work hours. It can be hard to get on the machine you want, or use the equipment you want in a timely fashion. Instead of waiting for a machine, keep moving and ensure you are flexible enough to pick another exercise instead to keep your heart rate up and your muscles moving.

 

3. Pro: Focus.

Going to the gym usually offers less distraction to get your workout done. You are going there for the purpose of attending a class or doing a workout on your own.

 

Challenge: Getting to the gym can be half the battle. It’s easy to make excuses and choose to sit at home on the couch! However, this is bad for the pocketbook! You are now paying monthly for a service you are not using! Joining with a friend can help, as they may make you more accountable. However on the flip side if you have a lot of friends at the gym, it can turn into more of a social hour and you spend more time talking than actually working out. Picking a class can help you avoid this.

 

By: Crystal Reia, Personal Trainer

Owner of Your Health-Your Choice

PTS, PFS, OAS

 

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Technology and Your Healthy Living by Coach Juli

March 21, 2013 By Leave a Comment

Technology and You –
Out with stress, in with effective and efficient healthy living!

There are several ways that productivity has been, and can be, improved simply by taking advantage of the technology available to us today. Basically, any time that a task can be simplified, or the labor required to complete the task is reduced, stress will be decreased and productivity will increase.

Innovative technology is making it easier and faster for most people to take care of daily tasks – here are a few that are pretty simple for most to employ:

1.    Automatic or Online Bill Paying – Years ago when I started teaching people how to better manage their lives and save hundreds of dollars in late fees from not paying their bills, there were piles of paper to deal with, due dates to calculate, and then filing the bill once it was paid. No more! Now you can have most of your bills (think utilities!) deducted directly from your bank or credit card account and never worry about a late fee or worse, discontinued service. You can have your credit card statements emailed to you, and you can transfer funds, pay your bills, and manage your balances any time from the privacy of your computer or smartphone. Take a screen shot of the statement, or download it and store it in a receipt file on your computer. Paperless and Paid!

2.    Shopping & Coupon Clipping – newspapers, circulars, magazines…I think not. You can get deals emailed to you, sent to your phone, or simply Google® what you want and see if there is a coupon you can use when shopping online or at a brick & mortar. You can print your own coupons and only get the one you want for what you plan to purchase. Shopping online. Need I say more?

3.    Video Calling – I remember when there was talk of how someday we would be able to talk to people all over the world live! Wow! It seemed so miraculous. Well, it’s daily practice for most of us these days. Live far away from the kids? Jump on Skype, ooVoo, or Google Hangout and voila, instant quality time!

Contributed by Coach Juli, CPC: Efficiency & ADHD Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact at jshulem@gmail.com 805-964-2389 or www.julishulem.com

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Do Fitness and Fun Really Go Together? Flip2BFit says YES!

March 19, 2013 By Leave a Comment


Who says fitness can’t be fun? Flip2BFit, an award-winning business, is here to show you how to introduce healthy living to the children in your life and have fun at the same time!

Based out of New York City, Flip2BFit’s mission encompasses two areas: education and family-fun. As part of their education outreach plan, they encourage play and fitness during recess, birthday parties and rainy days. Their family-fun focus demonstrates how easily families can get active together, and have fun while doing it! Invite another family over or friends to play along. The more the merrier and more fun as you strategize as a team how to gain the lead!

Flip2BFit offers an innovative new generation of board games that promote areas of fitness such as yoga, cardio, stretching and strength. Founder Heather Parisi explains, “Flip2BFit was created as a platform to bring healthy lifestyles to everyone that plays through the introduction of fitness, nutrition, individual goals, team work, competition and strategy.” She continues “my overall goal is to promote a healthy lifestyle to everyone that picks up the game and plays – realizing that fitness is fun and that you don’t need to go to a gym. You just have to get up and MOVE!”

Their products are eco friendly and made using soy ink, recycled paper and rubber plan extracts. Recommended for all ages 6 and over, these games encompass all areas of healthy living. “Flip2BFit products ensure nutrition, fitness and healthy lifestyle education through the active engagement of having fun” Ms. Parisi explains. As the recipient of the Kidlutions Solutions for Kids Preferred Product Award, Flip2BFit improves self-esteem, leadership skills and confidence through learning about the benefits of movement!

They have a world-wide outreach, as Ms. Parisi shares “my games are used here in the US as well as in Uganda (as shown in this YouTube video clip) promoting a fun way to live and learn about healthy lifestyles and forming a bridge between first and third world countries showing that fitness and health are achievable by anyone and everyone if they are educated and opened up to the concept.” How children view fitness and physical activity has drastically changed over the years, “kids don’t understand what nutritional foods are or what the value of exercise and all components of a healthy lifestyle are – they spend all their time exercising their fingers and minds forgetting to move their bodies. Overseas kids are lacking in education and nutrition and don’t understand that muscles need to be used in order to have a strong body to fight disease” says Ms. Parisi.

For under $35.00 parents can end the days of “I’m bored!” from your children once and for all. Their two best selling products are the Flip2BFit®-Fitness in a Box and Bakari:

Flip2BFit®-Fitness in a Box is a new kids fitness game. No equipment or experience is required; simply give the wheel a spin and pick a card. Participants either complete an exercise together as a team or as individuals. Kids will now associate moving their body with fun, laughter and silliness! They’ll complete tasks such as jumping jacks and running in place for cardio. Sit ups, lunges and planks for strength tasks. Stretching challenges include such moves as arms circles and toe touches, and the yoga tasks include childs pose and downward dog just to name a few!

Bakari is a memory game with a fitness twist. The word Bakari is a Swahili word that upon translation means “one who will succeed.” Empowerment even exists in the name of the game! Participants earn points by matching two physical activity cards, and then completing their tasks. An entertaining fitness and mind challenging game, you’ll improve your memory at the same time.
EVERY parent and educator should know about this innovative proactive company, as it does not disappoint! Their games make thoughtful gifts for your favorite teacher. Here’s what just one of their many fans has to say. Luke Mohatt, Camp Director at Oasis in Central Park, New York raves “Flip2BFit and Bakari were invaluable assets for our campers and counselors this summer. Whether it was for a rainy day activity, during arrival and dismissal, or for an entire activity period these games got our campers up and moving in a way that was fun and educational! We absolutely LOVED the healthy eating tips that went along with the game play. It was so successful this summer that we actually implemented it into our after school programs this year as well!  Thanks for making these great products that are enjoyed by kids and grown-ups alike!”

Follow them on Facebook, on Pinterest, and on Twitter for all updates and new product info!

Introduce the children in your life to the many benefits of living healthy! Flip2BFit offers board games and products that will encourage, empower and get your kids active…and loving it!

Order your family-fitness fun TODAY at www.flip2bfit.com, via email or call them directly at 516-473-6971.

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Brain Super Foods by Maggie Ayre

March 18, 2013 By Leave a Comment

The Top Brain Super Foods and a Brain Boosting Recipe

Can you believe it’s nearly spring?  Before we know it the school summer term will be here and children throughout the northern hemisphere will be studying for exams.

Whilst study and revision time is important for securing good grades many experts now agree that what we eat and how much we move also play an important role.

Here are the top three areas of brain super foods:

1.    Healthy oils – foods such as oily fish, avocado, hemp, flax and fish oils contain the omega 3 fatty acids EPA and DHA which have proven very beneficial to the workings of the brain.  Unfortunately the western diet tends to be very rich in omega 6 fatty acids which the brain makes use of in the absence of omega 3.  It tends to be a bit like a diesel car trying to run on unleaded petrol, OK in the short term but with long term problems developing.
2.    Water – our brains are 75% water.  We must keep them properly hydrated to enable them to work at their best.
3.    Blueberries – these little berries are little power houses of brain goodness.  They are full of healthy antioxidants and packed with vitamin C.  They have been proven to help with memory and cognitive function.

Here’s a Brain Super Food recipe to get you started:

Banana and Peanut Butter Flapjack
Makes about 12

3.5oz/100g organic butter
1.75oz/50g soft brown sugar
1.75oz/50g honey
1 banana – mashed
1.75oz/50g no added sugar crunchy peanut butter
8oz/225g porridge oats

Preheat the oven to 320F/160C.

Melt the butter in a saucepan.  Add the sugar, honey and peanut butter and cook until softened.  Remove from the heat and stir in the banana and porridge oats.

Turn into a greased and lined cake tin.  Push into corners with a spoon.  Bake in the oven for 20 minutes until golden brown.

Mark into rectangles and leave to cool before lifting out.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

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Running Recovery Essentials! Written by Kristie Cranford

March 12, 2013 By Leave a Comment

This article is sponsored by RecoFit.
Want to perform better and recover faster? Get to know RecoFit Compression Gear! www.Recofit.co Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, and made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. And be sure to join the RecoFit Facebook community at www.facebook.com/recofit and on twitter @recofit. Discover the RecoFit difference for yourself! Enter the word “health” when ordering and receive free shipping through April 30, 2013!

5 Tips to Running Recovery written by Kristie Cranford

Allowing your body adequate recovery and rest after a hard workout, race or during a training cycle is essential to long-term, sustainable, injury-free running. In fact, sufficient recovery is just as important as the training or building cycle of running.

 

Strength/Cross Train

All too often runners, just run. They neglect the rest of the body. The rest of the body holds everything up and together and kicks in when the legs get tired. Take scheduled days off from running and strength train the core, arms, back, etc. Yoga, swimming and cycling are excellent cross training activities that take the pounding off the legs and get the blood moving.

Eat Well/Hydrate

Often times there is a lot of focus on hydration and nutrition/fueling prior to and during running, not after. Be sure to hydrate and refuel after running to replenish your body and give it what it needs to rebuild and recover faster.

Recovery Week  

Build in a recovery week during a training cycle. Recovery weeks include less duration and fewer weight/strength workouts  for the legs. Allow the legs to absorb the exercises, rest to recover and therefore get stronger.

Rest

Not to be confused with “recovery.” Rest days are the hardest and most beneficial workout there is. The body rebuilds and gets stronger during rest. Without rest over-training will lead to burnout and injury. Sleep is also crucial to recovery; make sure you are getting adequate restful sleep.

Foam Roll

A foam roller is a runner’s best friend. Muscle fascia is connective tissue that provides an environment for the sliding and gliding of muscles. The fascia gets tight and muscles lose range of motion. Rolling aids the fascia from tightening and knotting up.

 

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://coachkristie.com, www.prsfit.com

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Come Chat with Us and Let’s Play!

March 11, 2013 By Leave a Comment

When: Beginning MONDAY March 18, 2013.
What: Motivational Monday LIVE TWITTER CHAT; Summer Shape-Up!
Where: Twitter #HealthyWayMag
What time: 5pm(pacific)/ 8pm(eastern)

YES, YOU CAN! Yes, you can have fun and get in shape at the same time. Making your fitness fun means motivation sticks with you. When you’re motivated, every workout happens. This means exercise consistency is right on, and consistency is where results happen! Meet others who share your commitment to get in shape at Health Your Way Online.

Our Motivational-Monday Live Twitter Chat’s are every Monday 5pm(pacific)/ 8pm(eastern) beginning next Monday March 18th. Our focus is to offer you Summer-Time Shape Up tips, accountability, support and FUN! So, come play with us!

This 7-week Chat Series begins with co-host Jessica Matthews. Jessica is a health and fitness expert, @acefitness Exercise Physiologist, fitness blogger, yoga educator just to name a few. Follow her @fitexpertjess and get inspired to get fit by checking out her blog Fit for Life, http://community.weightwatchers.com/Blogs/UserBlog.aspx?blogid=1158298. Prepare to be motivated!

We are proud to introduce the Sponsors of our Motivational Monday Summer-time Shape-Up Chats. Check them out and learn how they can help you realize all your health and fitness goals this summer!

Today’s Miles.Wear your miles and go the distance! Check out their website, www.todaysmiles.com. They love running so much, they wear the number of miles they’re running on their shirts! Join them and get motivated. Be sure to follow them on Twitter as well, @TodaysMiles_com

Obstacle Course Racing Magazine.If you love obstacle racing then this magazine is a must-have for you! They are the worlds first Obstacle Racing Magazine. You’ll find News, Interviews, Race and Gear reviews, Training Tips and an Event Calendar. Get all the latest in #OCR news with www.obstacleracingmagazine.com. Find them on Twitter @ObstacleMagUSA.

Flip2BFit. Flip2BeFit simply put is your Fitness in a Box solution for incorporating fun and fitness into your daily life! Flip2BFit is more than just a board game, its fitness, nutrition, education and eye opening self-esteem building all realized through the spin of a wheel and the flip of a card! Order yours today for hours of family fun time. http://flip2bfit.com/ and check them out on Twitter @Flip2BFit.

ENERGYbits®. This high protein, low calorie snack gives unlimited energy as it is 100% organic spirulina algae. Spirulina contains as much gram for gram of calcium as milk, as well as containing 5 times more iron than spinach. Read more about the many health benefits here, http://www.energybits.com. Be sure to follow them on Twitter @ENERGYbits for more tips.
We are honored to announce that Brand Manager Jeff White will be joining us as Co-Host of this Chat!

ViewSPORT. Because they recognize the power of sweat and hard work, they focus on motivating athletes. When athletes and fitness lovers wear our apparel and sweat, hidden motivational messages appear. Check out their products at www.viewsport.us. Motion Revealed with Sweat Activated Technology (SAT.) Find them on Twitter @ViewSPORT.

LOCKLACES. Made for competition, Lock Laces are the only patented performance lacing system engineered to meet the demands of endurance athletes like runners, triathletes, and marathoners. Unlike other products, Lock Laces sustain simple compression across the top of the foot increasing the amount of oxygen available to the muscles to help manage fatigue. Take a look for yourself at www.locklaces.com. Follow them on Twitter @LOCKLACES .

Getting fit takes time, so why not have FUN while you’re doing it?

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Pre-Workout Snacks by Heather Mangieri, MS, RD, CSSD

March 7, 2013 By Leave a Comment

“What should I eat before I work out?”  

Eating before meals, as opposed to skipping meals has been show to improve performance. The goal of the pre-workout meal/snack is to provide fuel for your workout, guaranteeing that you’re neither hungry nor left exercising with a large quantity of undigested food in the stomach.

The best pre-workout snack will depend on a few things:

Individual Goals- weight loss, fat losses, gain strength, improve speed, etc.
Duration of Exercise- 30 minute workout versus a 3 hour workout
Intensity of Exercise- high intensity (can’t talk) vs. low intensity (can carry on a conversation)
Type of Exercise-strength versus endurance
Individual Level of Training- novice versus elite athlete

Many of my clients tell me they prefer to work out on an empty stomach. If your goal is only to burn calories or lose weight, that might actually work. But if your goal is to get faster, stronger, build muscle or perform better, it’s time to start focusing on a pre-workout nutrition plan.

To gain a performance benefit, here are some general guidelines when choosing a pre-workout snack:

-High in carbohydrates such as whole grain breads, pasta, tortillas, rice, cereals, fruits and vegetables. Eating carb-rich foods before you exercise can help supply energy, and maximize muscle glycogen stores.

-Small amount of protein.

-Keep the pre-workout meal low in fat and fiber. Meals high in fat and fiber take longer to digest, which may cause fullness and other GI (gastrointestinal issues) such as nausea, bloating, cramping and general discomfort.

-Hydrating foods are great to provide some additional fluid. Foods such as fruits, vegetables, smoothies and yogurt make good options.

When exercising in extreme conditions or for long duration, choosing salty foods will help prevent sodium depletion. Good choices are chicken broth, pickles, olives or pretzels.

Most athletes don’t like to exercise with a belly full of food, nor do I recommend it. When it comes to portion size, the closer you are to the workout, the less food you consume. The more time that’s available the more food you consume. For higher intensity workouts, be sure to leave more time for digestion. If you hit the gym before breakfast, try eating something small, such as a banana or another easily digestible carbohydrate, 30 minutes before you start. But be sure to have a balanced breakfast as soon as your workout ends. If you know your stomach can’t handle solid food before a workout, opt for a smoothie or sports drink for the added carbohydrates.

We’re all different when it comes to the types of food we tolerate before exercise and the amount of food we eat will also vary based on our individual needs. It’s important to practice pre-workout fueling until you learn what works for you.

Example of pre-workout snacks (1-2 hours before a workout):

1/2 turkey sandwich with an orange
Yogurt with a few crushed almonds & dried fruits
Cereal with milk
Toast, bagel or English muffin with nut butter and jelly
1/2 PB & J sandwich
3-4 fig Newton’s or other small low-fat granola bar

Remember that we all need different amounts of food. If you need help determining your own individual needs, consider consulting a sports dietitian. Check out http://www.scandpg.org/search-rd/ to help locate a sports dietitian near you.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit http://www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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To Race or Not To Race? By Charlene Ragsdale

March 6, 2013 By Leave a Comment

Many of us start running to race. Some start running for fitness and health, and then decide to run a race.  Regardless, careful planning must take place in order to determine if racing and what race is best for you and your goals.

How do you choose the best race?

Before you hop on the bandwagon of “I want to run a marathon this year, but I can’t run a mile, yet!”

Consider this:

1.  Your current level of fitness.  You don’t need to be an athlete. However, if you are extremely overweight and are unable to  run/walk a mile without being out of breath and want to run 26.2 miles within the next 6 months, I would recommend you start with a Half Marathon.

2.  Look in your local area for the races.  See what appeals to you. It might be the date, the theme or even the medal. Find the race that attracts you. That is your focus for the at least the next 6 months.

3.  If you are determined to travel for your first race – you have a multitude of options. When traveling, you need to consider hotel, food, spending monies – in addition to the race registration fees. Calculate that before you register for the race. Races do not offer registration refunds.  Make sure you can afford to travel, before you register.

4.  Develop a good training plan. You can find a host of training plans online or hire a coach. Again, keep your eye on the prize – your focus race (at least 6 months out from your training start date.)

5.  After training for 3 months, if you want to participate in the race experience, sign up for a 5k or 10k.  This isn’t required, but it might help you mentally prepare for the big day

6.  Be realistic on your first race, especially if it is a Half or Full Marathon.  Your one and only goal should be to finish upright and healthy. Time goals shouldn’t matter. You only get on First Half or Full. Relish in it and do the best you can do that day.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.RunningWithCharlene.com

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