April 27, 2024

Thank You Training Partners!

November 27, 2013 By Leave a Comment

Training partners hold you accountable. Training partners are there for you when your energy and motivation is lacking. Training partners help energize you to dream big and reach for your next fitness goal!

THANK YOU to our training partners, our Motivational-Monday Fitness Chat Sponsors for our Fall Twitter Chat Series. Consider making them on of your training partners as well and experience how they can help MOTIVATE YOUR FITNESS!

Join us every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat on Twitter!

Body Glove SURGE. Body Glove SURGE, created by Pacific Health Laboratories, contains protein, coconut water, green tea and honey. Use as an instant energy boost or to fuel your day! Follow them on Twitter @bodyglovesurge.

Handana. Handana is an innovative sweatband worn on your hand. They offer a variety of colors and sizes to fit every athlete and every workout outfit! The high performance soft fabric wraps around like a fingerless glove to make wiping easy-you don’t even know it is there until you need it. Follow them on Twitter @myhandana.

Coeur Sports. Coeur Sports boasts women’s endurance apparel that brings fashion to your fitness. After all, who doesn’t want a little style with their speed? Follow them on Twitter @coeursports. Check them out to see their stylish clothing that withstands long-distance, high-mileage training and racing.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

Knuckle Lights. Be safe this winter and be visible while outdoors exercising! Knuckle Lights is the first and only light designed to be worn on your hands. Check out their Twitter feed @KnuckleLights.

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Holiday Party Know-How by Helen Agresti, R.D.

November 26, 2013 By Leave a Comment

5  Ways to Control Calorie Intake at Holiday Parties

1.  Be a smarty before you party.  When we go all day without eating or skip lunch prior to a party, this usually leads to unhealthy choices throughout the remainder of the day.  Make time for a cup of soup, small salad with vegetables and black beans or a few whole grain pita slices with hummus.

2.  Choose foods with power! Foods that contain a high content of protein, fiber and water (fish, lean meats, beans, whole grains, fruits and vegetables) have the highest satiating power.  Simple carbohydrates and high fat foods (cookies, cakes, breads, and cheeses) have a lesser effect on our sense of “fullness.”

3.  Give yourself 20.  Practice good portion control by waiting 20 minutes in between visits to the buffet table.  This gives our bodies time to recognize the satiating power of the food we just ingested.

4.  Hydrate and deflate.  Beer, wine, and sugar-laden drinks are high in calories and have zero nutritional value.  Naturally, the more we drink the more we visit the restroom.  For every alcoholic beverage, drink one glass of water.  Staying hydrated will decrease the likelihood of headaches, fatigue, and feeling bloated the next day.

5.  Do yourself a favor and enjoy the flavors.  Socialize away from the food.  Mindless eating often occurs when we’re engaged in conversion and food is close at hand.  Always eat sitting down and enjoy your holiday meal

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com

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Race Day Success for Runners By Nicole Bryan

November 24, 2013 By Leave a Comment

RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! This article is sponsored by RunnerBox: RunnerBox is your opportunity to sample new products and gear without investing in a large supply. Runnerbox combines convenience and cool- they offer a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. They make it easy and cost-efficient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

Keys to Race Day Success for Runners By Nicole Bryan

Nothing new on race day. If you haven’t trained with it, don’t use it on race day. And yes, this also applies to the race event shirt. Nothing new refers to foods, hydration schedule, clothing and technique. That’s what your training is for, to practice your race day ideas. By the time race day rolls around, you should have a solid tried and true clothing choice, pre, during and post-calorie choice, hydration specifics (how, what and when details.) Take notes during your training to keep track of what works for you and what doesn’t. No guess-work on race day.

Don’t go out too fast. The adrenaline at the start of a race is powerful. When the gun goes off it seems all athletes bolt out of the corrals leaving their timing goals along the way side, then feeling drained a few miles in. However, sticking to your trained race pace is what will serve you best. So while letting other runners pass you left and right is a challenge for the ego, doing so means you’ll have energy at the end of the race to finish strongly and maybe even ahead of pace. Shooting for a negative-split is always an effective motivation tool to stick to pace in the early miles.

Don’t miss hydration. Water stations are often packed with runners darting here and dashing there. Sometimes we feel great and are spot on our pace, leaving us with the false sense that “missing this one hydration stop won’t make a difference.” But in reality, it will! Racing is a cumulative event, which means early and often hydration is key in longer events. So, stick to your hydration schedule even if it means a slight delay or jockey of position to make it happen. Memorize water station locations along the course and plan ahead by changing your position about 100 yards before to easily allow access to support offered.

Immediate attention. Things happen during a race, especially long distance runs. An athlete never knows what the day will bring, so becoming an artist at being resourceful immediately is essential. For example, if you’re shoe doesn’t feel right, don’t run the next 3 miles trying to work through it. Stop immediately and fix it. Otherwise you’re risking compounding the situation which will lead to further discomfort and interrupting your race, and maybe even injury.

Conserve your energy. Bottom line is, technique counts. Being mindful of form during the race is just as important as during your training miles. Paying attention to how your body is working will insure your muscles are working at full-energy. When you begin to fatigue, do your posture check and your body scan. Reset your posture, adjust your form, go back to basics and then power on efficiently.

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Healthy Holiday Appetizer by Lisa McClellan

November 21, 2013 By Leave a Comment

Hosting a dinner? Attending a party? Don’t panic! Here’s a simple, healthy and delicious go-to recipe, sure to please all the party guests. Enjoy!

 

Sweet Potato Dip Holiday Appetizer

 

What You Will Need

3 small to medium sized sweet potatoes, peeled and diced
1 15oz. can of pinto beans, drained and rinsed
2 T. of fresh lime juice (About a lime and a half)
1 t. Cumin
1 t. fresh ground pepper
1 t. salt
1/4 cup water
1/4 olive oil
1/4 feta cheese (optional, for garnish)

How to Make

Bring a large pot of water to a boil, place peeled and diced sweet potatoes in the water, reduce to a rapid simmer, and cook until tender, about 7 minutes and then drain. While the potatoes are cooking drain and rinse the pinto beans. Put the beans in a food processor, add olive oil, water, lime juice, salt, pepper, and cumin. Slowly, add drained sweet potatoes… pulse until the mixture is smooth and creamy. It should be thick enough to scoop with a chip but if too thick add more water until it’s the right consistency.

Makes enough to feed a crowd, but can also be covered and stored for up to a week in the fridge.

You could make this ahead of time, up to 7 days before an event. To reheat, just place it in the microwave on high for 1-2 minutes.

Garnish with Feta Cheese (Optional)

Recipe by Lisa McClellan. For more recipes and healthy living tips follow her via RunWIki.org

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Range of Motion Essentials by Carol Johnson

November 20, 2013 By Leave a Comment

Exercise can be broken down into many categories. For example, muscle strength, cardiovascular endurance, and flexibility.  A category that is not discussed very often is that of range of motion. The muscles around our bones are able to move from each joint in many directions. This is termed “range of motion.” Range of motion exercises help maintain normal movement making our daily activities easier to complete. While we all may have a difference in range of motion, the ultimate goal for all of us is to keep what we have. Each joint should be moved through it’s range of motion daily to prevent stiffness, deformity and loss of function. While these exercises are useful for everyone, those with arthritis will especially benefit. Those with arthritis should pay attention to the “two hour pain rule.” Defined by the Arthritis Foundation as, if exercise-induced joint pain lasts longer than two hours then too much was done.  One should adjust the intensity and duration of exercise in the next session.
 

Move each joint through it’s range of motion 5-8 times. Move slowly in a controlled manner and never force the movement.  Remember to stand/sit up tall, keep your abdominals held in tight and breathe normally. Never move into pain unless under a professionals guidance. Please consult your physician before beginning an exercise program and perform exercises at your own risk.

 

Seated-
1.  Make a loose fist and then straighten your fingers.
2.  Move your thumb to the base of your pinky and then straighten your thumb.
3.  Circle your wrist one direction then the other.
4.  Bend and straighten your elbow.
5.  Pull your shoulders up towards your ears then lower your shoulders.
6.  Lift and lower your toes, then lift and lower your heels.
7.  Bend and straighten your leg. (move one leg at a time)
 

Standing-
1.  Keep your leg straight and touch your toes to the front, side and back.
2.  Lift and lower your knee.

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Keep Your Personal Strength Alive by Laurie Miller

November 18, 2013 By Leave a Comment

After a health crisis hits, after the shock of the diagnosis and the meetings with your doctors, hope and desire to overcome the illness is strong. Your loved ones and friends are supportive and positive. Hope is a powerful thing and is necessary in managing to maintain a positive outlook.

Personal strength – physical, mental and emotional – allows you to handle the rocky road and the ups and downs that are inevitably part of a health crisis. Personal strength comes from many sources and your belief system (spiritual, religious, or about life in general) plays an important role. Mental and emotional strength, in particular, come from the messages you send yourself and the choices you make. If your upbringing included messages like “you can do anything you set your mind to” or “you are capable of creating your positive outcomes,” those messages become the solid base of that gives you strength.

It is easy during a health crisis to take on a “poor me” attitude or feel like a victim. Some of this is normal, but too much weakens your personal strength and personal power. When you find yourself in this negative state, notice it, feel it, experience it, explore it . . . and then release it. “Poor me” may seem protective as it enables you to stay stuck and not really deal with the emotions that come with health crisis such as fear or make necessary but difficult changes.  However, in the long term this attitude only serves to bring you down and lessen your quality of life.

Physical strength can be built back after chemotherapy, radiation, or other medical treatments. Give your body good foods, nutrients, and supplements to strengthen it. Drink plenty of water and exercise within your capacity to enhance physical stamina and strength. When you feel physically strong, mental and emotional strength follow and likewise when you are emotionally and mentally strong and resilient, you have more physical resources.

So, if you are in a space where you need strength, take a deep breath and feel a surge of oxygen entering your body and giving you life force energy. Do it again and you will feel even better, lighter, and more comfortable. When I find myself feeling down, I say, “Hello down (or sadness or fear or whatever the emotion may be). I am aware of you.” Staying stuck in that negative place feels icky so I make a conscious decision to shift my mental, emotional, physical state and it works! I feel better, I smile, and I thrive!

Taking your mind away from the details of the health crisis to pleasure, fantasy, and enjoyable stimuli also helps shift you out of a negative state and build your strength. It is important to engage in activities that enhance your quality of life such as reading, attending movies and concerts, and getting plenty of laughter. Set aside the health crisis and all the decisions, questions, and concerns for a period of time. Listen to music, a hypnosis CD, or something else that brings you pleasure and relaxation. When you do this your body relaxes, your emotions calm, and your mind quiets. This restores the inner strength and personal power that keeps you going, keeps you positive, and keeps you motivated to live well even in the midst of a health challenge.

Laurie Miller is a Certified Clinical Hypnotherapist with more than 30 years of experience helping people achieve health and happiness.  Laurie can use her training and her experience with illness to help you.  Read her articles for free here. Purchase her prerecorded hypnosis sessions at http://www.hypnosisconcepts.com/cds-and-mp3s/.

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7 Steps to Race Ready by Nicole Bryan

November 14, 2013 By Leave a Comment

This article is sponsored by RunnerBox.

ATTENTION ATHLETES: Want to sample the latest and greatest products just like the pro’s? RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! Runnerbox is a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. RunnerBox is a great way to sample new gear before investing in larger quantities. They make it easy and convenient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

7 Steps to Race Day Ready by Nicole Bryan

 

Whether you’re racing a 5K or an ultra-marathon, or any distance in between, the preparation required is similar. You’ve logged many miles, spent many hours insuring you have the appropriate gear and you’re now ready to toe the line. Every race veteran will tell you there are a few essentials to being race ready. Here’s the inside-track:

Skip the last minute miles. While last minute cramming may have helped you pass a college exam, it won’t help your racing. Your job is to arrive at the starting line 100% refreshed and ready to race. In fact, those last minute miles may do more harm than good. Running fitness is cumulative. One run missed or added will not make or break your running performance. Leave your miles to training, not to the week before the race.

Confirm your race start time. It sounds silly, but race schedules change! Don’t risk a morning panic attack by foregoing this easy step. Upon your race check in, simply confirm the start time. In fact, take a picture of the posted schedule and wave starts with your phone so you may easily refer to it when planning your arrival time.

Stick with food you know. Go online beforehand and do a menu search of the available eateries in the area. Once you’ve chosen your familiar meal, go one step further and make reservations for your dinner time two weeks before. Doing so, takes the guess work out of where to eat and when to eat. Plan to eat early to allow for proper digestion. The night before a race is not the time to try a new recipe or food choice. What you usually consume the night prior to your long runs is what you should consume the night before your race. The same applies to your breakfast the morning of the race.

Plan for an early evening. Three of the most challenging words for athletes to hear: Take it easy! You may be too nervous to go to sleep early, but you can still rest and relax. Watch a movie, chat with friends. Lounge, guilt-free!

Safety first. Before pinning your bib to your shirt the night before, take two extra minutes and write your emergency contact number on the back, as well as any vital medication/treatment information. Even with a timing chip secured to you, providing this easy accessible information on the back of your bib, may save valuable time during an emergency.

Be aware of the weather forecast. Know the temperature and wind conditions as both of these specifically can alter your run efforts. Do you need to pack warm-up or cool-down clothes? There’s nothing worse than shivering your way through a race or overheating due to lack of planning. Be sure to heed the warning of nothing new on race day as well. This applies to clothing, as well as shoes and technique. If you haven’t worn it, consumed it, or tried it in training, don’t try it on race day!

Allow time for a warm up. Regardless of the distance you’re racing, a proper warm up is an essential part of every athlete’s race day regime. This could mean simply walking from your car to the race start, or walking around the starting line. The goal is to increase heart rate and increase circulation, therefore preparing your body for the work of exercise.

YOU ARE READY.

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Food Swaps for Better Health by Amanda Miarecki

November 13, 2013 By Leave a Comment

Healthy eating doesn’t mean changing your entire diet. Simple and smart food swaps can encourage healthier habits, increase energy levels, aid in weight loss, and reduce cravings.

Try these five little swaps that can result in BIG health benefits.

 

 

Swap Out: Sugary Drinks
Swap In: Sparkling Water

Loaded with additives, sweeteners, and preservatives, sugary drinks such as soda can lead to complications ranging from obesity to kidney problems. Even diet sodas, free from calories and sugar, contain mold inhibitors, which cause damage on a cellular level.

Grab a bottle of sparkling water instead of soda. Need some extra flavor? Add your favorite fruits for the perfect infused, fizzy drink.

Swap Out: French Fries
Swap In: Sweet Potato

French fries, which are deep fried in oil and extremely high in trans and saturated fats, can increase your risk of type 2 diabetes, stroke, and heart disease. Sweet potatoes are readily available, delicious, and a great source of vitamin C, magnesium, potassium, beta-carotene and vitamin B6.

Sweet potatoes are incredibly versatile. Try them grilled, steamed, pureed, or roasted. Slice them into strips and sprinkle with cinnamon to create healthy baked fries.

Swap Out: Mayo and Sour Cream
Swap In: Greek Yogurt, Hummus, or Avocado

Condiments are a sneaky culprit when it comes to managing health. Instead of reaching for calorie-laden toppings like mayo and sour cream, try healthier alternatives.

Greek yogurt provides the same tangy flavor as sour cream, but with twice the protein and half the fat. Hummus is packed with fiber and mayo-like goodness without the added calories. Avocado is a great alternative to mayo and loaded with healthy fats.

Swap Out: Refined Grains
Swap In: Whole Grains

Refined grains can be just as bad for your heart as butter and bacon. Whole grains have their bran intact which results in more fiber, B vitamins, magnesium, and zinc. People who choose whole grains over refined tend to be leaner and have a lower risk of heart disease.

Swap white bread and rice for whole grain bread, brown rice, and oatmeal.

Swap Out: Steak
Swap In: Salmon

Red meat is incredibly high in saturated fats and dietary cholesterol, which can result in an increased risk of heart disease and obesity.

Try substituting in healthy fats like the omega-3 fatty acids found in salmon. Salmon can decrease your risk for cardiovascular problems.

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook, Twitter and Instagram.

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Steady Fitness by Nicole Bryan

November 11, 2013 By Leave a Comment

Let’s face it, even with our best intentions some days unexpected barriers and deadlines arise in the way of our exercise. Instead of giving up on your exercise efforts entirely, perform the following Maintenance Moves to keep your fitness steady. Perform 2-3 sets of 10-15 repetitions of each exercise. Consult your physician before beginning exercise and perform moves at your own risk.

 

1.  Standing Squat- (strengthens the lower body) Begin in a standing posture.  Bend your legs as if you’re going to sit down. Sit back and keep your knees over your ankles. Stop when your hips are just above your knees and stand up tall again.

2.  Pushups- (strengthens the upper body) Position yourself on your knees or toes and hands. Pull your belly button up into your spine and keep your body straight. Bend your arms and lower your body to the floor. Stop when your elbows form right angles, and then return to the starting position.

3.  Standing Lunge- (strengthens the lower body) Stand with one foot about 36 inches in front of the other.  Keep your back heel up and bend the back knee toward the floor. Make sure your stance is long enough so when bending your back knee your front knee remains over your front ankle.  Extend your back knee and return to the starting position.

Some days our schedule and life-demands get the best of us, but don’t let that discourage your fitness efforts entirely. Not all exercise has to be structured to count, keep it steady and perform these 3 maintenance exercises. Prior to performing strength exercises complete 10 minutes of cardiovascular exercise such as walking or jogging and you’ll take care of your warm-up and heart/lung conditioning as well.

By Nicole Bryan. ACE, NASM and ACSM Certified Fitness Professional.

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Pumpkin Chocolate Chip Maple Muffins by Lisa McClellan

November 8, 2013 By Leave a Comment

If you’re looking for a healthy snack for the whole family, check this out. This recipe is super easy to prepare a batch ahead of time and have on hand for the week! Lisa explains, “I wanted to create a muffin that my family would eat but change some of the ingredients to make it healthier. My family seems to do best when I do partial healthy, I can’t go full blown, they just simple will not eat it. I have learned to use moderation with a redux. Here is my recipe for Chocolate Chip Maple Pumpkin Muffins!”

 

Ingredients:

Makes 15 muffins
1/2 to 3/4 cup of coconut oil
1/2 cup of sugar
1/2 cup of maple syrup
2 large eggs
1 cup of white flour
1/2 cup of whole wheat flour
1 tsp baking soda
1 tsp sea salt
15 oz. of organic pumpkin
1/2 cup of plain greek yogurt
1 tsp. vanilla
1/4 cup of chia seeds
1/4 cup of flax meal
1/2 cup of dark chocolate chips (Optional)

Directions:

1. Preheat oven to 350 degrees.
2. Mix Flours, salt, baking soda, chia seeds and flax meal in a large bowl and set aside.
3. With a eletric or hand mixer cream coconut oil, sugar and maple syrup. Add eggs one at time until mixture is fluffy. Add pumpkin puree, greek yogurt, and vanilla.
4. Slowly add dry ingredients and chocolate chips until just blended, don’t over mix or the muffins will be tough.
5. Scoop batter into a lined cupcake pan and bake for 35-40 minutes. Let cool and enjoy with a icy cold or hot beverage.

I put them in my kids lunches, serve as an after school snack, or for a breakfast on the run.

Recipe by Lisa McClellan. For more recipes and healthy living tips follow her via RunWIki.org

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