Summer is upon us and it is a great time to enjoy the outdoors and get in a good run! Cardio is the best way to burn calories and keep your heart healthy! The recommended amount of cardio to maintain your health is 30 minutes most if not all days of the week. It's time to start moving!
I recently watched Smart Training for 5K and 10K Races Webinar by ACE's Mark Kelly. He had many great insights into prepping for races. Since I'm a big advocate of form and technique I'm going to share just a few tips from www.goodformrunning.com that were on the webinar.
Good form is critical for effective running, below are 4 Essentials of Good Form:
- Feet straight forward
- Head level with eyes focused forward
- Relaxed arms to sides with 90 degree bend @ elbow.
- Midfood strike, heel touches but not hard
- Foot lands under hip, feels like short stride
- Run light, soft knees.
- 180 steps/min, beginner 164
- Count right foot = 90 ct. or 20" = 30 ct. (27-beg.).
- Lean from the ankles without bending @ the waist
- Weight slightly forward, flex at ankles, stand tall
- Let gravity pull you, don't feel like falling.
Remember to use your glutes and core for strength as well.
Smart Training for 5K and 10K Races Webinar can be viewed by purchasing at www.acefitness.org/RaceTraining
Ever wonder why you workout and don't notice a change in weight?
There are many reasons for this. First of all, your body composition - what your body is made of: fat, muscle, bone, water, organs - is the main thing you should be considering.
· Eating plays a huge role in weight loss or weight gain no matter how much you workout, so keeping track of what you eat is pivotal.
· Also, muscle weighs more than fat. So you can be getting healthier and seem heavier. No worries, muscle also burns more calories while you are resting than fat! Yes that’s right it burns calories – part of your metabolism. So stay moving!
The scale might be a fail.
What’s in your body is either nice or naughty.
We can make the small choices everyday that will change our body composition.
It just takes one decision at a time to eat healthy and get moving. There are so many benefits! More energy throughout the day, less stress, you are more productive, and overall better wellbeing.
Every little bit is counting toward or against a healthy lifestyle and you hold the key!
Here are a few small tips:
· Eat proper portion sizes during meals (choosemyplate.gov = check it out!)
· Choose healthy sides
· Choose grilled over fried
· Drink more water!
· Try to limit the additional empty calories - like sugary drinks and snacks
· Cook more than fast food
· Plan ahead for meals
· Keep a 3 day food log
· Make a list for groceries and stick to it
· Shop around the outside of the store and avoid inside aisles where all the processed foods scream out to you
· Snack smart – keep fruits and vegetables handy
· Carry a banana and apple with you for the day
· Go for a walk
· Get into a regular workout routine
Remember, this is the only vehicle you are given in life, so take care of it! Your investment now will definitely pay off later!
Have a healthy day!
The Holiday season is upon us for the next couple of months! With the possibility of more stress, unhealthy eating and lack of activity, try these 4 tips for healthy holidays!
- Every 2 hours take a quick 2-minute break and STRETCH your leg limbs to revitalize your joints and keep the stress out of your body.
- When you notice yourself getting stressed and overloaded with the to-do lists take a few deep breaths and RELAX your muscles, especially around your shoulders.
- PORTION your holiday eats to healthy sizes and avoid the over indulgence that leaves you feeling sick and lethargic. Check out www.choosemyplate.gov for healthy eating tips!
- Give your body a boost with a workout at least 3 times a week. Prioritize your time to take care of the only body you have been given.