March 28, 2024

Set a Healthy Tone to your Week

Set a healthy tone to your week with #HealthyWayMag Fitness Chat every Monday 5pmP/8pmE! Pick up exercise ideas and inspiration. Chat with others, get motivated and excited about your fitness journey.

 

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

Monday February 22, 2016 #HealthyWayMag Fitness Chat is Sponsored by StrideBox.com:

StrideBox.com delivers fuel, nutrition and monthly motivation in a box right to your front door. As a monthly subscription service, their mission is simple, “perform better, be healthier, and have more fun.” The box also makes a great gift for the runner in your life. It’s suitable for all ages and is packed with products to sample designed specifically to boost your training and your fitness. Products vary from month to month. Inside the box you’ll discover bars, gels, food, apparel, and gadgets just to name a few. Rest assured, knowing you’re sampling the best of the best products on the market. Order your box TODAY at www.stridebox.com! Follow them on Twitter @StrideBox.

Fun in the Mud by Nicole Bryan

Racing your first Mud Run event? You won’t regret it! Regardless of your fitness or sport background, you will be challenged by this unique event style. Mud Runs have gained popularity in the past few years, because they are a fitness-filled total body workout of fun.

Here are a few tips to get you to the finish line happy and healthy:

Pace Yourself. The energy at the starting line of any event is super-charged! Mud Run race organizers usually plan to have a sustained run of a quarter or half-mile at the beginning for the purpose of spreading out participants upon arriving at the first obstacle. Remember to warm up, instead of sprinting to the first obstacle. Take your time, save your sprint for the end of the course. Your muscles will thank you.

Look for a Clear Path. There will be fellow athletes at each obstacle. In fact, some obstacles are really impacted and you may even have to wait. When approaching the obstacle survey others around you, see what approach they’re taking and then choose a different approach position. Usually the outside, corners or edges are least crowded as others simply follow the athlete in front of them to the middle of the obstacle. Look for other paths that volunteers are creating for athletes.

Focus on Efficiency. The more efficiently you can use your body, the better in obstacle course racing. For example, you see a wall as your next obstacle. If there aren’t other athletes in front of you, run and jump over in a single motion. This approach is more efficient than stopping completely and pulling your body over the obstacle and then having to regain running momentum again.

Think Outside of the Box. Sometimes rolling saves muscle energy over crawling. Explore how you can use your legs, instead of only your arms. Try how you can use your arms, instead of only your legs. Try using your total body to decrease cardio intensity.

Use Momentum. Keep moving forward. Running, walking, jogging, crawling, rolling, skipping, whatever it takes. Momentum from your run should carry you half way up the cargo net. Momentum from your downhill sprint should propel you over the wall. Momentum from your jogging can move you easier through the mud pit.

Have a sense of humor, have some common sense, have a smart approach to each obstacle, and most of all have fun in the mud!

Essentials for Runners by Jason Saltmarsh

Reminders for Runners

1. If you have a morning race or workout, decrease your warm up time with a hot/cold/hot shower before you go. It boosts circulation and helps jump-start your day.

2. Ouch! Wrap painful blisters in band-aids and duct tape to avoid further injury when racing. Afterwards, let them air out and keep them clean so they can heal properly.

3. Grab a cup of coffee 1/2 an hour before running to boost your workout performance. It takes about 30-45 minutes to work it’s most powerful magic, but you’ll feel like you have rocket boosters strapped to your feet.

4. If you don’t have a gel or sports drink available, you can drink a flat Cola for fuel. Believe it or not, plenty of sugar, caffeine, and carbohydrates make this the drink of choice for many athletes.

5. Get two pairs of running shoes and rotate them to help prevent injury. The shoes will last longer, and your feet will be healthier. Some runners choose a fast shoe for workouts and races, and a comfortable shoe for regular mileage.

6. Gauge ‘comfortable pace’ during training with the talk test or by singing the Brady Bunch theme song. If you’re unable to talk to your friend, or sing the song, you’re going too fast.

7. Take some cash, your fully charged phone, and toilet paper on runs lasting more than 90 minutes. Better to have and not need, than to need and not have. Trust me on this one.

8. Write down your training goal, race goal, etc. and stick it on your refrigerator. It’ll keep you accountable and remind others to support you. And, it’ll make you think twice before reaching for a second helping of coffee toffee crunch ice cream.

9. When it rains, use lots of Vasoline all over everything that could chafe, blister, or rub. Water is not your friend on race day unless your drinking it.

10. Run with a friend. It makes the miles easier.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com.

Come Chat with Us and Let’s Play!

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?

Marathon: The Insider Scoop Written by Kristie Cranford

This article is sponsored by ELANVEDA. Sore muscles?
http://elanveda.com/essential-oils/muscle-and-joint.php.  ELANVEDA Muscle & Joint Relief, a blend of essential oils created to relieve joint discomfort & muscle soreness, is a must for every fitness enthusiast and athlete. Perfect for anyone who has joint or muscle pain due to an injury, fatigue or exercise. Enter HYWON1 to redeem your 10% discount through 9/15/12. ELANVEDA provides best-of-breed alternative medicine for everyday ailments, formulated using organic, wide-crafted and ALL NATURAL herbs and essential oils. ELANVEDA is partnered with Dr. Marc Halpern and the California College of Ayurveda to offer high quality products assuring the best formulas are used. Discover all their products, www.elanveda.com. Email via info@elanveda.com or call them directly, 310.570.9535. There is help for sore and achy muscles, ELANVEDA is your all-natural solution!

 

Marathon: The Insider Scoop Written by Kristie Cranford
 

A marathon is not only a physical feat, but a mental one. The best way to have a great race is not just to train, but to prepare.

 

Train within your ability. There are a numerous training plans available.  Find one that fits you.  Don’t be afraid to consult with a Coach.  No matter your ability, it never hurts to have a professional help you along the way.

Train at race time. Plan your long runs the same time and same day of the week as your race. Your body has a memory and will learn to run the distance at that time.

Experiment. Try energy gels, sports drinks, try it all. Get it down to a science and find out what works for you.  Train with what sports drink and energy gels will be provided at the aid stations on the race course. If while experimenting you find they do not work for you, plan a way to carry your own.

Train for the course. If it is a hilly course, don’t do all your training on flat surfaces. Even better if you can train on the actual race course. 

18 Mile training runs will drive you batty. Ask anyone. 17 miles, 19 miles, even 22 miles, no problem.  18 will drive you bonkers.  Just accept it, tackle it and run 18.1 if you have to.

Have a dress rehearsal. On a training run wear what you plan to wear in the race, fuel and hydrate like you plan to race day. If something isn’t right, you’ll have time to make changes before race day.

You will go crazy. There will be a time when your training tapers down that you will experience what has been called: Taper Madness, Taper Crazies, or Taper Tantrums.  Whatever you call it, all your nervous pent up energy will make you a little looney and edgy to say the least. Having a good friend to talk to will really help during this time. 

Carb load does not equal a car load of food. While experimenting, you should have figured out your best meal for the night before a long run.  Eat what you know is tried and true the night before the race. You do not want to be searching for a porta potty on the race course like a heat seeking missile.

It’s code. Call it superstition, or an unwritten rule, NEVER wear the race shirt in the race.

Relax. Race day you know what to do. You’ve trained, experimented, prepared. So relax and enjoy the marathon. When you’ve finished put on that race shirt, slap a 26.2 sticker on your car, and wear your medal with pride. You ARE a marathoner.

This article is written by Kristie Cranford, CPT. A wife, mother, cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Running/Triathlon Coach for PRSFit Nation. Living in Las Vegas, she is the Chair of Long Distance Running for USATF-Nevada Association, Coolibar sponsored athlete, and Raw Elements Sunscreen Ambassador. Contact information:
Email: CoachKristieLV@yahoo.com, www.prsfit.com, http://coachkristie.com

Triathlon Race-Day Tips

This article is sponsored by PRO Compression. At PRO Compression, foot comfort runs in our veins. We’re all about giving our customers an edge, providing you with socks that will enable you to perform better through improved blood circulation for the most extreme run, weekend jog or golf outing. Wear PRO Compression socks while flying to events, while sleeping, and during and after the races to help increase blood flow, reduce inflammation and remove lactic acid. Athletes tout PRO Compression as their socks of choice due to the built-in “stabilizing zone” for added support and the socks’ slightly padded heels and toes that eliminates hot spots and blisters. PRO Compression socks should play a major role in all athletes’ racing strategy. Our socks are the result of years of innovation and designed to keep you ahead of the competition. A better footwear choice is simply not available. For more information on PRO Compression socks and other compression products contact Eric Smith at: eric@procompression.com. Use discount code YOURWAY20 for 20% off any Marathon Compression Sock or Trainer Low Running sock at http://www.procompression.com/

Triathlon Race-Day Tips by Nicole Clancy

Miles are logged. Techniques perfected. Form practiced. Food and hydration dialed in. But what about planning the logistics of your race-day prep? There are lots of race-day details that can lead to either a chaotic day or a smooth stress-free day. Here are a few athlete tricks and tips to insure your race-day goes smoothly.

Race-day prep begins well before the gun goes off at your actual starting line:

Plan for an early evening. A few weeks before heading to your race location, Google restaurants in the area. Look up the menu online to make sure the meal selections meet your needs. Then go one step further and make reservations. Eat early to allow for proper digestion. You may be too nervous go to sleep early, but you can rest and relax. Watch a movie, chat with friends. Lounge guilt-free!

Gear-details. Writing your name in your wetsuit is a great trick. Let’s face it, transitions are hectic and for shorter distances your transition belongings may be accidentally shoved to another area or placed with another athlete’s belongings. Packing a few zip-ties may also prove helpful. These simple plastic-fasteners, found at every hardware store, may come in handy if your zipper breaks on your wetsuit, if your numbers need to be refastened to your bike or if your goggle-strap snaps, for example.

Be aware of the weather forecast. Know the temperature and wind conditions as both of these specifically can alter your bike, swim and run efforts. Do you need to pack arm or leg-warmers for the bike leg? Layers you’re able to peel away with one hand and easily store in your jersey while riding, is your best bet. There’s nothing worse than shivering your way through a race or overheating due to lack of planning.

Read (don’t skim) the athlete-instructions information. You’ll decrease stress by answering such questions as, location of athlete and spectator parking? What time does transition area close? Have there been course changes? Where is body marking located? Where is family reunion area located? Are they providing shuttle busses to the start? Leave these instructions with your spectators, so they have all the information in-hand to better assist you.

Set out your Sun Block and Anti-Chafing product. Placing these items on the bathroom counter to apply in the morning, before even leaving for the race venue is a great time-saver. Once these two important tasks are completed, there are two less actions to remember to do in the transition area.

Finally, race day is here! Here’s how to arrive to the starting line with less stress:

Stick with your tried-and-true breakfast. Following the principle of ‘nothing new on race day,’ eat exactly what you did during training. Call ahead to your lodging and ask what arrangements are available, keeping in mind the early morning race start time. A good rule is to always bring food with you from home, and don’t forget utensils!

Pack simply. Don’t overload your transition bag. Stick with your essential gear, and keep items easy to see and grab quickly. Keep in mind also, that your hands may be cold coming out of the swim and therefore dexterity to pick up some items may be compromised. Another trick is placing a colorful towel right below your bike to make your transition space visible as you may be disoriented from the swim. The towel also allows you to step immediately onto the towel to wipe dry the bottom of your feet without adding even an extra second to your transition. Keep transitions simple, simple, simple!

Bring an extra swim cap. Although race-wave colored caps are required, if the water is cold consider wearing your own cap beneath the race cap to increase core temperature.

Rack your bike in an easy gear. Racking your bike in an easy gear allows your legs a few critical minutes to spin easily when first out of the water. Doing so, increases blood flow to your leg muscles as you settle into your bike leg. Placing your helmet (with the strap unfastened) cradled in your aerobars or handlebars is a great tip and allows easy access to secure your helmet as your first action in the swim to bike transition. Hydration/fuel should already be mounted on your bike or in your gear bags.

Warm-up in the water, if possible. At a minimum splash water over your head and face to acclimate to the water temperature and conditions. A proper warm-up will allow you to relax into your swim faster, and hold your swim line easier for a more efficient swim and a faster time!

Thank a volunteer! They are there to help you enjoy a better race experience.

It’s time to toe the starting line. You are ready.

Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

This article is sponsored by PRO Compression. At PRO Compression, foot comfort runs in our veins. We’re all about giving our customers an edge, providing you with socks that will enable you to perform better through improved blood circulation for the most extreme run, weekend jog or golf outing. Wear PRO Compression socks while flying to events, while sleeping, and during and after the races to help increase blood flow, reduce inflammation and remove lactic acid. Athletes tout PRO Compression as their socks of choice due to the built-in “stabilizing zone” for added support and the socks’ slightly padded heels and toes that eliminates hot spots and blisters. PRO Compression socks should play a major role in all athletes’ racing strategy. Our socks are the result of years of innovation and designed to keep you ahead of the competition. A better footwear choice is simply not available. For more information on PRO Compression socks and other compression products contact Eric Smith at: eric@procompression.com. Use discount code YOURWAY20 for 20% off any Marathon Compression Sock or Trainer Low Running sock at http://www.procompression.com/

 

Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

Have you been running for a while now, and recently experienced some aches and pains? Nothing is more frustrating than getting a great running program started, only to be sidelined with a running injury. There are a few common mistakes people make that can cause running injuries. Here are your three top tips for injury-free running:

Running shoes. It is very important to have appropriate running shoes. The shoes your running partner wears may not be the best for your foot type. Shoes fall into a few categories including motion control, neutral, cushioning and minimalist. Reputable running shops have staff educated to help you select the right shoe and determine the right fit based on your foot type.  Some running shops utilize a force plate to the help determine foot type. As you stand on the force plate it measures how your foot bears your body weight. Good quality running shoes can range in price from $80-130. This may seem like quite an investment, but time and frustration of an injury can be much more costly. A good trick is to ask about older models of shoes. Shoe stores often have sales on older versions of a shoe because the color pattern has been discontinued.

Distance. Ramping up distance too quickly is a very common reason runners become injured. Increase up your distance slowly. Your muscles, ligaments and bones need time to adjust to the impact of running. If you are just beginning a running program, start with a gentle walk-run combination. Try to maintain a comfortable pace where you can carry on a conversation while running. As you ramp up your miles, add about 10% per week as a reasonable goal. If you are experiencing unusual fatigue, take a week to drop back your mileage. You may even notice feeling stronger and faster coming back from a drop-back week. 

Terrain. Keep in mind that most roads are sloped, changing the direction about every other run, allows both legs to experience the changes in the terrain. Also, different surfaces can utilize different muscles in the body. Trail running requires significant ankle strength to adjust to the constantly changing terrain while road running can place more impact on the body. Suddenly changing the terrain your body is used to can potentially cause an injury. Make changes gradually so your body can get accustomed to the new demands. If you are adding hills to your route, add them gradually on shorter runs.

Most importantly to remain injury-free, listen to your body! Muscle fatigue is a normal result that can occur with any new exercise. However, if discomfort persists or becomes worse, see your health care professional to assist you in getting back on the road pain-free.
 
This article is written by Julie Mulcahy, MPT. Julie is a licensed Physical Therapist with over 19 years experience in sports medicine and orthopedics. Julie is also busy mom of 4 children and a marathon runner. She may be reached by email jam82296@hotmail.com or @PTrunningmomof4 on Twitter.

 

Essentials of Running your First Marathon by Jim Lynch

This article is sponsored by Nuun & Company. Nuun & Company are the makers of portable hydration tablets made for all people in mind. Nuun All Day is portable and easy to use for on-the-go hydration before, during and after every activity. It is 100% natural, contains no sugar and is under 8 calories per tab. Enhanced with a natural blend of 17 vitamins and minerals, Nuun All Day is perfect for adding more water to your daily lifestyle. It’s simple: Pop open the tube, pour a drink of water, drop it in and enjoy. Whether you are at home or on-the-go, Nuun All Day goes where you go – add a tab to any glass of water or your favorite water bottle. Check us out at www.nuun.com

 

Five Essentials of Running your First Marathon by Jim Lynch
 

So, you’ve finally decided to run a full marathon. Congratulations!  First and foremost, you will need to train a minimum of six months before your marathon.

Here are 5 essentials to successfully completing your first marathon:

Believe.  A marathon is 26.2 miles, no more, no less. If you get in your car and drive 26.2 miles you will think to yourself, how in the world will I ever be able to run this far?  Guess what…you can! Many have done a marathon that thought they never could. It’s a very self-rewarding accomplishment. Just believe you can do it and you will be 50% of the way there.

The Proper Running Shoe. There are many theories on running shoes. Most wear them, some don’t.  Since you are running your first marathon, get yourself a good pair of running shoes. Don’t try to save a few bucks; your running shoes are vital to overall successful running and especially running a successful first marathon. If you have a local running store in your community, they will hook you up with the best pair based on your personal running form.

Train, Train and Train. Take your training serious and be consistent. If you have a local running group, join it.  You’ll meet professional coaches, as well as like-minded runners who will help you develop a training plan. Training with others makes the process an enjoyable experience. Stop by your local running store for running group recommendations.

Once you have your plan laid-out, follow it as if your life depended on it. You will slowly build up your mileage and reach benchmarks along the way. Eventually you will build up to 20-mile plus training runs. Logging miles into on-line programs such as Runkeeper, MapMyRun, Daily Mile or LogYourRun is also helpful and will boost motivation as you see the miles compound.

There are many components to marathon training such as nutrition, fluid intake, performance gels, hill work and speed work. By belonging to a running group or reading on-line articles, running blogs or running magazines, you will get acclimated quickly and understand what these mean, and how important they are to a successful marathon.

Target Your Marathon. Choose your first marathon to be a well-established race that has a proven positive track record. Go to www.marathonguide.com for a list of all marathons and read comments from people to get a feel for their experience. Marathons are popular these days and fill up fast when registration opens, so once you find one you believe you’d like, register early! 

Some first-timer marathons worth consideration are Chicago, Twin-Cities, Houston, Disney and Phoenix. The Rock N’ Roll series also have some great well-run marathons.

Preparation. When you finally register for your first marathon, book your flight and hotel right away. Having these details confirmed in advance, will allow you to focus on your training with no worries before race day.

Finally, to really understand what a marathon is like, pick up the DVD, “Spirit of the Marathon.”  It will speak to you.

 Crossing the finish line of your first marathon will change you forever!

Jim Lynch is a Runner and author of One Foot in Front of the Other – expected to be released in fall of 2012!  Jim has completed 87 marathons and is certified for completing a marathon in all 50 States plus DC. Jim Lynch may be reached via @authorjimlynch on Twitter and http://www.facebook.com/authorjimlynch  If you sign up for updates at Jim’s website at http://www.authorjimlynch.com you will receive free the first chapter of his upcoming book. You may also read Jim’s blog published twice weekly at http://www.authorjimlynch.com/blog