Jun 27, 2013

Posted by in Fitness, Top 3 | Comments Off on Learning To Run Early In The Morning

Learning To Run Early In The Morning

Learning To Run Early In The Morning

 

By Coach Kelly from Runner’s World;

 

 

Hi Coach Jenny!   I am fairly new to the running world.  (About 6 months)  The furthest I’ve run is 5 miles on a treadmill.  I am nursing a sore IT band.  My question is whenever I get up early to run I have no energy.  I can barely get through 2 miles.  If I run in the afternoon, I have loads of energy and feel I could go forever.  My problem is that mornings work best for my schedule.  Should I be eating something before I run? If so what and how far in advance?  Thank you for your advice and time!
Twyla Meyer

Hi Twyla.  Welcome to the running world!  I completely agree with you, it is challenging to run first thing in the morning.  It is mostly because your muscles are cold from sleeping all night, your blood sugar levels are at their lowest from fasting and your mind is just booting up for the day!  The good news is there are several tricks you can use to run stronger in the mornings.  And…once you get it in first thing, you are running on high for the rest of the day!  Try these and let us know if they help you.

  • Give your blood sugar levels a little pick-me-up prior to running by eating half a banana, 6-8 ounces of juice or a toast and jam 15-20 minutes prior to your run.  Your body will tell you what it can handle and what it prefers.  It may mean waking up a few minutes earlier, but it will pay off because your mind will wake up and you will have plenty of energy to get you through your run.
  • If you normally consume coffee or tea in the morning, consider drinking a half cup or so to provide an additional boost for your run.  Research studies have shown moderate amounts of caffeine to be an effective performance enhancer pre-run.
  • Walk for at least 5 minutes to properly warm your body up before you run.  It takes a little longer to warm up in the morning so start with an easy walking pace and gradually increase it to a brisk walking pace.  Walking for five minutes will make all the difference in allowing your body to more efficiently prepare for the transition to running.
  • After the five minute walking warm up, run easy for 5-10 minutes.  Your body will reward you with a strong performance if you gradually bring it up to speed.  Like warming up a car in the winter, your body needs time to wake up, warm up and run!  You won’t believe the difference!  If that doesn’t help, alternate running for a minute or two and power walking for a minute before you hit your running tempo.  Run-walking works wonders in transitioning to running, especially in the morning.
  • Develop an iPod playlist that starts out slowly and builds with your favorite motivational tunes!  Music is a very effective way to motivate even in the hardest of times during your runs.

Good luck and let us know how it works out for you!

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Jun 27, 2013

Posted by in Miscellaneous | Comments Off on Throwback Thursday; Bobby Brown- My Perogative

Throwback Thursday; Bobby Brown- My Perogative

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Jun 26, 2013

Posted by in Fitness, Top 3 | Comments Off on Resistance Training a MUST

Resistance Training a MUST

Resistance Training a MUST

Many people underestimate the muscular system in our bodies. Many people don’t have an understanding of resistance training and how many of us are not using what we were born with…muscles.

The human body is made up of over 600 muscles that are made up of over 100 billion muscle fibers. Muscles make our fingers close, eyes blink, even give us goosebumps. For real! When we get goosebumps were actually contracting these teeny tiny muscles that are popping out….they are muscles. Muscles are responsible for making our digestive tract work , air being pulled into our lungs, and even increased blood flow when an emergency happens.

Many of us have never even felt some of our muscles. Most people just like to keep the majority of their muscular system anonymous.  When we work our muscle and put them to use by resistance training we strengthen our bones, heighten our metabolism, decrease heart disease and manage our weight.

Now put that muscle to use and lift something!

BTW No ladies if you pick up a 2 lb. weight you will not look like Rocky you’ll just loose the giggle and slenderize those arms and thighs!

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Jun 26, 2013

Posted by in Fitness, Top 3 | Comments Off on Arnold’s Way Legs &Chest on the Same Day

Arnold’s Way Legs &Chest on the Same Day

Arnold’s Way Legs &Chest on the Same Day

One of the best pieces of advice that I learned was to work your legs and chest out on the same day. I know…I know… It sounds odd right? But, it’s worth it. Arnold Schwarzenegger was known for this and his titles to this day are still iconic.

You see your legs are made up of some of the biggest muscles in your body, as well as the longest. You naturally take in deeper breathes while you work them naturally expanding your chest while your working your legs. Your chest is getting warmed up without you even being aware of it. Your also expanding/working out your lungs as well.

Think about your basic old squat. Imagine yourself going into a squat as your coming down you are taking in a big breath automatically expanding your chest. After you work your legs work your chest out and superset in between the two movements. Legs and chest. It’s a two in one. While your working your legs out your stretching out your chest preventing it from injury while your also prepping it for that contraction that your going to do when you go into a  a press or fly. Get it….it’s alway’s a stretch then a contraction in any movement and in this case both chest and legs ;-D

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Jun 24, 2013

Posted by in Miscellaneous | Comments Off on Just for Fun; Paula Deen’s Butta Plea

Just for Fun; Paula Deen’s Butta Plea

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