Sports and addiction

by Chrissie Wellington
Feb 8 2011
on espnW

I'm an addict, pure and simple. But my addiction has brought me five world championship crowns, a little bit of money, chaffing and huge oversized calves. The drug? Sports. And like any addict, when I don't get my fix, I become like Cruella De Vil (with a decidedly dodgy haircut). I get grumpy, I throw my toys out of the pram, I suffer cold turkey (nothing to do with Thanksgiving leftovers), and I chew on my nails -- basically metamorphosing from a relatively stable, sporty person to Godzilla.

I am sure many of you can relate. We all do sports for different reasons: to get fit, to tone up flabby parts, to wear skin-tight Lycra, to justify vacuum-cleaner-style eating habits or to pick up girls/boys. And, yes, for the undisputed "high" that it gives us, the satisfaction that comes from reaching that fine line between pleasure and pain, the masochistic seed that thrives on the endorphin rush that only a good hard training session or race can provide. I know I have always had an addictive personality, but this obsession with sports didn't develop overnight. I think I gradually morphed from a once-a-week kind of gal to a full-blown, "must-get-the-daily-fix" sport junkie.

Last year I read an article about two former drug addicts who used triathlon to rebuild their lives: the 20-year-long high they had gotten from heroin was replaced by the rush of sporting endorphins. The same was true of a guy, Matt, that I met at Ironman Australia in 2008. He had been a drug addict since his early teens and, having reached a heroin-fueled rock bottom, decided to change his life. I was fortunate enough to be there to watch him cross the finish line and realize his dream of becoming an Ironman. He was still an addict -- but he had just changed his drug of choice.

While the word "addiction" comes with negative connotations, it doesn't have to be detrimental. We can channel this craving and obsession into something positive, such as a sport. I think that the majority of triathletes would readily accept that they have a propensity for addictive behavior. But like any good thing -- chocolate, caffeine, shopping and exercise -- we can have too much of it. Sports can go from being a positive to a negative addition when fulfilling the craving overrides everything else. A day away from the pool or bike causes distress, relationships and work suffer, anxiety levels rise, and health levels decline as overtraining potentially leads to injury and illness. We have all been there. The obsession with filling that log book forces us out on a run when really our Achilles, calf, hip or back is saying no way. Then suddenly we end up nursing a painful Achilles, calf, hip, back for the next month. There is also the link to food control -- control over calories and control over exercise. They are emotions and actions cut from the same cloth.

Unlike glugging a bottle of whisky or eating 10 bars of chocolate a day, exercise addiction can be harder to acknowledge, given that exercise is generally seen as a splendid healthy activity to undertake. I am not saying we all push the limits and suffer the ill effects of our addiction. But for those who teeter on the brink, myself included, there are a few ways of preventing a sporting addiction from becoming a negative force.

I have to listen carefully and honestly to my body. I have learned to recognize when I can push it that little bit further, but also when to back off and take some rest. For example, last Friday I didn't train, and I didn't feel in the least bit guilty. I am slowly seeing recovery as part of training, not a forced add on. And I came back this weekend all the better for it. And you know what? There was no cold turkey -- except in my sandwiches. I also have to be prepared to change and adapt. For example, when I broke my arm last year, I couldn't train the way I wanted, and this disrupted my routine. But I had to focus on what I could do, rather than couldn't do. I had to channel my addiction into the cross trainer and swiss ball -- adapting and accepting the need for change, rather than becoming frustrated with my forced inability to follow my predetermined plan.
It is often so hard to be objective about our fitness, body weight, personality and attitude, and, hence, the importance of surrounding yourself with family, friends, coaches and others. We all need a second pair of eyes to spot potential warning signs of negative addiction. And, more importantly, to be prepared to listen and act on this advice.

For most of us, sports are ultimately a healthy addiction, we just need to be able to control those cravings. And sometimes, instead of succumbing to the sporting urges, let's break open a bar of chocolate, crack open a bottle of wine or have an industrial-sized cup of full-fat coffee instead. After all, everything in moderation, right?!

What is core training and do I need it for triathlon?

by Stacy Munn
Seattle Examiner

There's a lot of buzz around core training for triathlon, and frankly just about every other activity outside of sleeping! But exactly what is the “core” and why is core strength and stability so important for triathlon?
The core is everything between your head and your hips and includes big and small muscles. The core muscles stabilize the spine and pelvis and drive the arms and legs. Many fitness classes, online articles and exercise libraries focus on the abdominal muscles for core training. While the abdominal muscles, (specifically the transversus abdominus, rectus abdominus, internal and external obliques) play an important role, they’re only part of the core story. The muscles in the back, pelvic floor and hips are also crucial to core strength and stability.

Core strength is important during swimming, biking and running for power transfer (between arms and legs) and for stabilization. In swimming, a weak core can cause “fishtailing,” where the hips and legs wiggle from side to side. This extra drag slows you down in the water. A cyclist with poor core strength may have a lot of side-to-side rocking in the shoulders and hips. This extra movement is not only inefficient, it also puts extra wear and tear on the joints, which could, over time, lead to injury. Runners with a weak core often have a drop in the hip during the recovery phase. This is the cause of many running injuries.

Poor core strength results in a loss of power in all three sports and could lead to injury. Incorporate core training 2-3 times a week as part your training program for faster race times and to stay injury free. Here are two excellent exercises to improve and maintain your core strength and stability.

Contra lateral limb raises (aka bird-dog)
Objective: train the body how to stabilize the low back while the arms and legs are moving.

1. Come onto your hands and knees on an exercise mat or floor with your hands directly under your shoulders and knees directly under your hips.
2. Engage your core muscles (abdominals, back and pelvic floor muscles) so your spine is in a neutral position.
3. Raise your left leg and straighten your left while simultaneously raising your right arm. Your right arm and left leg should be parallel to the floor. Keep your neck in neutral alignment with the rest of your spine and nose pointed down at the floor.
4. Keep both hips and shoulders parallel to the floor and keep your core engaged while you lower your left leg and right arm back to the starting position and repeat with the opposite limbs. 

Front plank

1. Lie on your stomach with your arms bent, elbows close to your sides, palms down, legs straight and toes tucked under.
2. Contract your core and slowly lift your torso off the mat, keeping your legs straight and your torso stiff. Make as straight a line as possible from the crown of your head down to your ankles. Avoid sagging in your low back, hiking your hips upwards or bending your knees. Keep your shoulders directly over your elbows. Continue to breathe and hold this position for 5 seconds or more.
3. Maintain a stiff torso and straight legs while lowering your body back down to the mat.
4. Relax a few seconds, then repeat.
5. Work up to holding the plan for 45 seconds, doing 3 repetitions.

You can find more core training and other strength exercises at the ACE exercise library from the American Council on Exercise.

The Best and Worst Exercises for Bad Knees

By Michele Stanten
Prevention

Exercise may be the best medicine for chronic achy knees.

"Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City.

But you must use good form and technique.

The First Commandment

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you're stretching or doing aerobic activities such as step aerobics.

Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.

Best Exercises to Do

Partial Squats
Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

Stepups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

Side-lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.

Inner-thigh Leg Lifts
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.

Calf Raises
Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

Straight-Leg Raises
Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

Short-Arc Knee Extensions
In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

Hamstring Stretch
Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.

Worst Exercises—Avoid These

A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.

Full-arc knee extensions
Lunges
Deep squats
Hurdler's stretches

Get Your Balance in Check

Balance deteriorates as we age. For an endurance athlete, that's something to fight.

By Amanda Loudin
from March 2011 Iron Girl e-newsletter

Can you stand on one foot for 30 seconds? Now try it again, but with your eyes closed. I'm guessing the answer is probably no.

Why is this important to you? If you're a runner, you participate in a sport that requires the ability to balance on one leg over and over again, up to 180 times each minute. So, you'd better be able to stand on one leg for 30 seconds!

Unfortunately for most women, balance is not a strong suit. Years of wearing ill-fitting shoes that destabilize our feet, sitting at desks for long periods of time and neglecting to strengthen key muscles can all add up to a poor sense of balance.

The good news is-with a few very simple additions to your daily routine, you can improve your balance rather quickly. With this will come a decrease in the likelihood of running injuries and potentially an increase in your running speed. A good deal, if you ask me!

Easy peasy

Improving your balance really doesn't require much time, but it does require a concerted effort. One of the easiest ways to work on balance is to sneak in chances to stand on one leg throughout the day. Standing in the grocery line? Spend alternating 30 second sessions on one leg or the other. The same holds true for time brushing your teeth, time in the shower or time prepping food in the kitchen.

Another good way is to incorporate balance training into your strength routine. Some portion of your strength routine probably involves standing up, perhaps doing curls or overhead presses, etc. Try doing them on one foot for a challenge to your balance.

You can take it a step further by adding in a Bosu ball. These unsteady platforms look like half a ball stuck onto a wooden platform. Turn the board onto the ball side and stand on it while you perform strength exercises.

Another tool is a balance board. Again, a wooden surface on top of a wobbly base, a balance board is fun to play with. You need nothing more than a few minutes per day of trying to level this unsteady platform and you'll quickly see improvements.

If you're a mom, you can make balance exercises a fun game with your kids, too. You'll likely find that they are much better at it than you! Try playing hopscotch, seeing who can stand on one leg the longest or throwing a ball back and forth to your kids while on one leg. All are great and simple ways to accomplish a better sense of balance.

Before long, you'll be able to see a difference in your balance. That's not only good for your running, but for your everyday quality of life as well.

 Amanda Loudin is a Maryland-based freelance writer, runner, triathlete and certified RRCA running coach. She's completed seven marathons, including Boston, and countless triathlons ranging from sprints to Ironman distance. You can follow her adventures at www.misszippy1.blogspot.com.

4 Ways to Build Balance

EatBetterAmerica.com

Every day, you walk a metaphorical balance beam. Family life teeters against work commitments. That scoop of ice cream is pitted against a cup of broccoli. And, if your math is correct (and if that check is deposited in time), your checkbook is even balanced. For most of us, literal balance is taken for granted, handled by our automatic onboard computer.

"Even when you're standing still, you're using your sense of balance," says Harvey W. Wallmann, a doctor of physical therapy science and an associate professor at the University of Nevada, Las Vegas. "You use balance all the time, picking up children, stepping up on a curb, or walking over rocks."

What's Behind Balance

Like muscle, balance may also decline with age, Wallmann says. The surprising news: Even if you're working out in a gym, you may not be maintaining or improving your balance.

"When you're younger, you usually do all sorts of activities that challenge your balance system," Wallmann says. "Sitting in front of a computer all day, then going to the gym for 30 minutes does little to challenge your balance."

Bettering balance begins with a tripod--the three different sensors that form your personal gyroscope. Your inner ear, perception from your eyes, and joint and muscle-nerve receptors called proprioceptors combine to give you balance. If one of these elements goes out of whack, you'll likely teeter.

"Think about when you get out of bed at night in the dark," Wallmann says. "Some people are very vision dominant. You don't have your vision, so you'll likely wobble until you see a glint of light."

Also, for example, if you injure an ankle it diminishes the capability of the proprioceptors in that area to assist with balance. "You have to challenge your sensory system to force yourself out of your comfort zone," he says. "Once strengthened, you'll have better body control and also may be more likely to avoid falls and injuries."

Exercises to Try

To improve balance, Wallmann often recommends exercises that remove one of the tripod legs to help strengthen the others. Here are four he suggests:

Single-leg Stand
Stand with your legs slightly less than shoulder-width apart near a support such as a wall or railing. Balance as you lift one leg, and then close your eyes. Maintain your balance for 30 to 60 seconds, and repeat with the other leg.

Trunk Turns
Stand with your legs slightly wider than shoulder-width apart on a mini trampoline. (No mini trampoline? A soft gym mat or other squishy surface will also work.) Hold an exercise ball, or a 5 or 10 pound weight chest high in both hands. Twist at your trunk to face your right. Return to center, then twist to your left and back to center. Repeat 10 to 20 times.

Single-leg Squat
Stand on a sturdy 6- to 8-inch-high stool or step, with your right leg off the stool to the side. Bend your left leg as you do a squat until your right leg barely touches the ground. Do two sets of five to 10 reps on each leg.

March in the Dark
In a room with plenty of space and no obstacles that could bump knees or cause you to trip, march in place 60 to 100 steps with your eyes closed.

EatBetterAmerica is the destination to find simple ways to eat better to live better. It’s a website where people can find healthy recipes, expert advice, community support and easy-to-follow exercise tips that can lead to a better and fuller life. So, now you’re not alone in this quest. Check out www.eatbetteramerica.com.

7 Ultimate Fitness Tests for Women

By Jen Ator
Women's Health from Active.com

Take each of these tests to gauge your performance level. If you fall short in any area, follow our tips to boost your abilities, then retake the test in three to four weeks to track your progress.

Upper-Body Strength

Many women focus only on their biceps and triceps (we get it, who doesn't want arms like Michelle Obama's?). Problem is, they're ignoring key muscles in the chest, shoulders, and upper back that build strength, streamline posture, and prevent injuries, says Rachel Cosgrove, Women's Health fitness advisor and half of the husband-and-wife duo that owns Results Fitness in Newhall, California. Rowing movements—like the ones in this test—are an excellent measure of upper-body strength because they target all the muscles and use your body weight as resistance.


The Test: Three-Rep Inverted Row
Think of this exercise as an upside-down pushup: Lie faceup on the floor with your shoulders directly underneath a secure barbell. The bar should be high enough that when you grab it your back is not resting on the ground. Hold the bar with an overhand grip, hands wider than shoulder width.

Rep one: Bend your knees 90 degrees, feet flat on the floor, lift your hips to form a straight line from shoulders to knees, then pull your body to the bar. If you can touch your chest to the bar, move on to rep two.

Rep two: Extend your legs so your body is in a straight line. Repeat the movement from the first rep by pulling your body to the bar. If you can touch the bar with your chest, move on to rep three.

Rep three: Place your feet on an exercise bench so your legs are in line with your shoulders. Perform the same movement as the first two reps, pulling your body to the bar while maintaining a straight line.


Measure Up
Excellent If you can complete all three reps with proper form
Good If you can complete one or two reps with proper form
Below Average If you cannot complete one rep with proper form

Get Stronger
Add this upper-body combo from Cosgrove to your routine two or three times a week: Do as many reps of the modified inverted row (rep one) as you can, then do as many pushups as you can. Rest for 60 to 90 seconds, then repeat for a total of two or three sets. Aim for more reps each workout.

Endurance

"Being able to run miles a day is a good measure of cardio endurance, but it's not the best measure of muscle endurance," says fitness expert Robert Dos Remedios, author of Cardio Strength Training. That's because running for distance primarily challenges your heart and lungs, not your legs. (Yes, your legs may feel tired, but your muscles aren't actually exhausted.) When you focus on muscular endurance—your ability to sustain resistance over time—you gain the strength to power through longer, more intense workouts, says Dos Remedios. The following test challenges both aspects, showing you how long your lungs and muscles can last before calling it quits.

The Test: Leg Matrix
Do all four moves back-to-back without rest. If you stop or can't do the move with proper form, that's the end of the test. Track your success through reps: On your first try, do 10 reps of each move. Wait two days, then repeat with 15 reps. Then test two days later with 24 reps.

Squat: Stand with feet hip-width apart, hands behind your head (a), and lower until your thighs are parallel to the ground (b). Push through your heels to return to standing.

Lunge: Stand with hands behind head (a), then step forward with your left foot and lower until your right knee almost touches the floor (b). Return to start; repeat on the other side.

Squat jump: Lower into a squat as described to the left (a), then jump off the ground as high as you can (b). Land softly, and immediately lower into another squat and repeat.

Split jump: Lower into the lunge described to the left (a). Jump as high as you can and switch legs in the air (b). Land softly, then lower into your next rep on the opposite side (c).

Measure Up
Excellent Can complete 24 reps of each move with proper form without stopping
Good Can complete 10 or 15 reps of each move with proper form without stopping
Below Average Cannot do 10 reps of each move with proper form without stopping

Amp Your Endurance
Boost both your aerobic and muscular endurance by adding intervals—high-intensity work followed by low-intensity recovery—into your strength training. You'll torch more calories in less time and train your body to push harder for longer. Try this three-week plan from Dos Remedios: During week one, do each of your strength exercises for 20 seconds, then rest for 40 seconds. In week two, work for 30 seconds and rest for 30 seconds. For week three, follow a 40-second work and 20-second rest interval.

Agility

Whether you're dodging people in a crowded airport or sidestepping a sidewalk puddle, your split-second actions (and reactions) are considered by some to be the epitome of fitness. "Agility is the culmination of all your basic biomotor abilities—coordination, speed, balance, power, and conditioning—working together to respond quickly in any situation," says Craig Friedman, director of the performance innovation team at Athletes' Performance in Phoenix.

The Test: Four-Point Touch
Place four markers in a square, five yards apart. Stand in the middle with your knees and hips bent (a), and set a timer to 15 seconds. Move as fast as you can to the front left marker and touch it with your left hand (b). Return to the center, then repeat to the front right marker. Continue this pattern, moving clockwise, trying to touch as many as possible in 15 seconds.

Measure Up
Excellent If you touch nine or more markers
Good If you touch six to eight markers
Below Average If you touch fewer than six markers

Add Pep to Your Step
Incorporating plyometrics—like power skips—into your workout can boost agility, reports a new study. Add two sets of 10 reps to your routine three times a week: Skip as high as you can by raising your right knee to hip height and keeping your left leg straight. Land on the ball of your left foot, and repeat, alternating legs.

Balance

Thank your body's self-awareness next time you save yourself from a spill in your fou-rinch pumps: Nerve endings in your tendons and muscles sense the subtle changes in your body position, says fitness expert Todd Durkin, author of The IMPACT! Body Plan and owner of Fitness Quest 10 in San Diego. That unconscious info, combined with (and enhanced by) your coordination and strength, is used by your motor system to rule how well you stay on your feet.

The Test: Single-Leg Balance and Touch
Test each leg separately. Stand on your right leg, knee slightly bent (a), and bend down to touch your toes with your left hand, keeping your back flat and raising your left leg behind you (b). Return to the starting position without putting your left foot down. Repeat as many times as possible in 60 seconds.

Measure Up
Excellent If you touch 21 times or more
Good If you touch 10 to 20 times
Below Average If you touch fewer than 10 times

Boost Your Balance
Anchor your roots with this modified tree pose: Standing on your right leg, place your left foot on your right inner thigh, left knee turned out. Close your eyes and extend your arms overhead. Hold for 20 seconds, then return to start. Repeat on the opposite side. Your goal: Minimize the number of breaks in form, like moving your hands or opening your eyes.

Lower-Body Strength

The leg and butt muscles are loaded with strength and calorie-burning potential, but many women don't utilize them. This lower-body power problem is twofold, says Alwyn Cosgrove, Men's Health fitness advisor and the other half of the husband-and-wife team that owns Results Fitness. First, most women let their quads do more work than their hamstrings (a muscle imbalance that decreases overall strength and increases risk of knee injury), and second, one leg usually outmuscles the other (which can lead to hip and back problems). This test will reveal any discrepancy.

The Test: Three-Rep Single-Leg Squat
Test each leg separately. Starting with rep one, perform the exercise as instructed with proper form. Complete it successfully, and continue to the next rep. When you can't complete a rep with correct form, that's the end of the test.

Rep one: Place a bench about a foot behind you and stand on your left leg; lift your right leg and both arms in front of you (a). Bend your left knee and lower until you are sitting on the bench (b). Pause, then drive back up to the starting position.

Rep two: Get into the starting position from rep one (a) and lower yourself until you are almost sitting on the bench (b). Graze the bench and drive right back up without touching the bench.

Rep three: Stand on the bench and balance on your left leg with your right foot off the bench, arms straight in front of you (a). Bend your left knee and sit back as far as you can into a squat (b), while still being able to drive back up to the starting position.

Measure Up
Excellent If you can complete all three reps with proper form
Good If you can complete reps one and two with proper form, but not rep three
Below Average If you cannot complete rep one with proper form

Even the Score
It's not uncommon for each leg to score differently, says Cosgrove. The fix: Add the single-leg squat to your routine two or three times a week. Select the rep you did with your weaker leg (or rep one, if you couldn't do any). Starting with that leg, repeat the move as many times as you can, then do the same amount with the stronger leg. Rest for 60 seconds, then repeat for a total of two sets. After three weeks, retake the test and see where you stand.

Flexibility

Touching your toes comes in handy during a yoga session, but research suggests that there's a tipping point to how much flexibility is actually beneficial. When your tendons and ligaments are too loose, the joints may not be fully protected, upping your risk of injury, says Mike Boyle, owner of Mike Boyle Strength and Conditioning in Boston. This test focuses on your hip flexors, a commonly stiff (yet frequently ignored) spot for women: Tightness here signals a host of muscular imbalances in the hips, glutes, and hamstrings that can lead to muscle strains and lower-back pain.

The Test: Thomas Test
Test each leg separately. Lie on a bench, knees at your chest (a). Hold one knee with both hands as you extend your other leg, relax your hip, and lower as far as possible while keeping the leg straight (b).

Measure Up
Excellent If your extended leg drops below your hips
Good If your extended leg is parallel to your hips
Below Average If your extended leg is above parallel to your hips

Flex Even Farther
Tight hip flexors? Blame weak glutes. Strengthen them by doing this move three times a week: Lie on your back with your knees bent and feet flat on the floor. Pull your right knee to your chest with both hands, then lift your hips by pushing down into your left heel. Hold for six seconds, then return to start. Do six, then repeat on the other side.

Core Stability

Just because you bang out 50 crunches a day doesn't mean your abs are as strong as they should be: "The role of the entire core is to stabilize the spine while your arms and legs move," says celebrity trainer Valerie Waters, who has sculpted the bodies of A-listers such as Jennifer Garner and Kate Beckinsale. "Crunches flex your spine instead." Here's a better way to measure core strength.

The Test: Walk Outs
Get onto your hands and knees, palms flat on the floor, knees bent 90 degrees, and back flat (a). Slowly walk your hands away from your body, keeping your arms straight and your core and glutes engaged (b). Extend as far as you can, hold for 20 seconds, then slowly walk your hands back to the starting position, maintaining proper form and control. If you fall, drop your hips, or lose form at any point, retry the test.

Measure Up
Excellent If your thighs are nearly parallel to the ground
Good If your thighs are less than 45 degrees to the ground
Below Average If your thighs are more than 45 degrees to the ground and/or you're unable to hold the position for 20 seconds

Make Over Your Middle
If you fall below average, focus on doing a plank until you can hold it for 30 seconds: Get into a modified pushup position with your forearms on the floor and your legs extended straight behind you. Your body should form a straight line from your shoulders to your feet. Engage your core and glutes and hold this pose. Or balance on something unstable—a stability ball, a BOSU trainer, a Valslide—during any exercise. Your core will have to work even harder to keep you steady.

4 Ways to Conquer Your Running Fears

By Michelle Hamilton
Runner's World

Before the 2010 USA 20K Championships, Stephanie Rothstein was excited. And worried. After two years of sickness and injury, the 26-year-old from Flagstaff, Arizona, was concerned about her ability to maintain a fast pace.
So she did a workout of five progressively faster one-mile repeats starting at 5:30 pace to remind herself that she could be competitive. "When I ran the last mile of the workout in 5:07, I knew that if someone threw down a fast mile in the race, I'd be okay," says Rothstein, who finished second in 1:08:26.
"A lot of confidence is built by overcoming fears," says Peter Gilmore, a 2:12-marathoner and online coach (infiniterunning.com). "These sessions show that you're physically capable, so mentally you become more self-assured on race day." Typically, competitors use confidence-building workouts every week in the four to six weeks before an event, but you can also use them throughout your training to boost belief in your abilities.
When you head out to banish fears, pay attention to how you feel. If it's not your day, bag it. "A bad day just means you're human," says Stan Beecham, Psy.D., a sports psychologist who works with elite runners.
If a workout bombs, don't try a redo, which can heighten anxiety. Instead, reboot your confidence with something different. "If you had a bad track session, do a tempo run; if your long run was debilitating, knock out 800s at the track," says Gilmore. "You'll gain the benefits of the workout, and put confidence back in power." Here's how:

The Fear: Not Finishing

New distances can intimidate runners. To move beyond the fear of the unknown, focus on volume with long runs that extend beyond race distance (except for marathoners). "Physically, it's essential," says Gilmore, "and mentally, you see that you can accomplish it."
The Workout: Long Runs
Complete three long runs that are one to two miles longer than your goal race distance (22 miles for the marathon). One run proves you can do it; three seals the deal. Slow the pace so you end strong—another confidence-booster, says Gilmore.

The Fear: Starting too Fast

"No matter how experienced you are, it's easy to get caught up in the energy of a race and go out faster than planned," says Gilmore. To learn to resist that temptation, practice nailing—not exceeding—your goal pace at the beginning of a workout, rather than at the more conventional middle or end. This gives a sense of how the pace feels when you're fresh.
The Workout: Race-Pace Miles
Half and full marathoners should run three to six miles at target race pace (warm up and cool down with a two-mile jog). Those preparing for a 10K should run 2 to 3 x 1 mile at goal pace with a 90-second recovery; 5K runners should do one mile at race pace, followed by a 400-meter recovery, then 2 x 800 at race pace with a 90-second recovery, says Gilmore.

The Fear: Tough Terrain

Up. Down. Innocuous words—except when they're describing a race course. Counter your terror with practice runs. "Find out the elevation gains and losses of your race online, then find roads that mimic them," says Gilmore.
The Workout: Simulation Runs
Long runs make the best simulation runs because they allow you to practice more of the course profile, says Gilmore. If your target race is hilly and local hills are in short supply, do repeats on the nearest bridge or parking garage: six to 10 one-to four-minute climbs at a strong pace.

The Fear: Slowing Down

The final miles of a race can pose a real physical and mental barrier. Break it down by doing tempo runs and long runs back-to-back. "The stamina you build will help erase the fear of fading," says Andrew Kastor, coach of the High Sierra Striders in Mammoth Lakes, California.
The Workout: Back-to-Back Tempo and Long Runs
Do a tempo run at half-marathon or slightly faster pace on Saturday, and a long run at a comfortable, steady pace on Sunday. Those targeting 5K and 10K should run a two- to four-mile tempo run, followed by a four- to eight-mile long run. Half and full marathoners should do five to six miles at tempo, followed by an 11- to 13-mile (half-marathon) or 20- to 22-mile (marathon) long run.

9 Ways to Keep the Weight Off

By Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T

from Active.com

It's time for a "check up" or maybe a "check in" with ourselves. How are your resolution goals going? Weight loss tops the list for New Year's resolutions. Statistics show that most people don't stick with their chosen resolution even after one month. We’ve heard it before; most dieters usually regain the weight they've lost and even add a few more pounds.
The problem is not with losing weight, the difficultly lies with maintaining this new weight loss. Taking the weight off is the easy part. Traditional "diets" do a great job setting boundaries and creating the plan, but most forget to tell us what to do after we have lost the weight, too many of these plans focus on instant gratification and immediate results.  When we finally decide to lose weight we stay committed and we follow the rules with 100 percent accuracy, but once the infamous number on the scale has been reached, most people unfortunately return to the old eating patterns that made them overweight in the first place.

Believe it or not, some people have actually been successful in both weight loss and weight maintenance, so what's their secret? To answer this question, I checked in with the National Weight Loss Registry. This group polls those who have lost an average of 30 pounds and kept it off for at least one year.  The answers are as follows:

• 78 percent of “successful losers” eat breakfast every day
• 75 percent weigh themselves at least once a week
• 62 percent watch less than 10 hours of TV per week
• 90 percent of “successful losers” exercise minimally one hour per day

To be among this group of “successful losers” you also must:

Become an Avid Label Reader

Continue your weight smarts when you first arrive in the grocery store. Bring your shopping list of healthy foods/recipes for the week, tally your fiber count to 30 grams daily and stay mindful of appropriate serving sizes, and most importantly, do not go hungry.

Stay Consistent

Continue your healthy eating patterns, even on the weekends. Once your weight goal has been achieved most people find it difficult to stay motivated and keep making healthy choices. The occasional indulgence and allowance of a “cheat meal” is acceptable but if occasional turns into daily or “all day on Saturday,” weight re-gain is inevitable.

Stay Balanced

To maintain your new weight, remember to balance your intake of calories with the calories you burn. Just 100 additional calories every day may add up too potentially 10 pounds each year. Commit to one hour of moderate exercise every day, walking even one mile each day can help to stave off those extra 100 calories or 10 pounds.

Keep Track

Continue to log your meal choices and daily activity every day. Consider showing your journal to a friend. This visual accountability really reminds us to keep on track and encourages us to think twice when considering appropriate or inappropriate meal choices. Read through your journal each week and understand which types of foods you are eating, which ones support your energy and mental clarity. Understand your calorie range and ensure that it balances with your calorie output. Also, record what works for you and what doesn't. Review your notes so you can change strategies if needed. According to the National Weight Control Registry, successful losers have estimated that their distribution of macronutrient intake is approximately 56 percent carbohydrates, only about 19 percent from protein and the remaining 25 percent come from healthy fats. Individuals also in the Registry consume approximately 1,300 to 1,800 calories a day.

Remember Thanksgiving is Once a Year

Most people equate the feeling of full with the feeling of being “stuffed.” Many studies on aging actually show that eating until you are 80 percent full can lead to lifelong weight control,  better health, increased energy and may actually add years to your life. When you approach meal time, sit down, take a breath, score yourself from one to 10 on how hungry you are. Begin eating at a three and stop eating when you are a seven. This way the compounds produced during the eating process have an adequate time frame to notify your brain that you are approaching “enough”.

Fill Half Your Plate With Vegetables

Humans are pleasure seeking people who eat with their eyes. We are in love with large portions and continually demand value from our food dollar. For weight maintenance always use smaller plates during meals time. When you eat from a large plate with a small amount of food on it, your eyes send a message that you are not getting enough. When you see a full, smaller plate, your eyes can tell that you will be satisfied; your brain and body can then be at peace and those extra calories will stay off your waistline.

Eliminate Food Chaos

When we eat on the run, in our cars or at our desks, while we are stressed out or in a negative emotional place our digestion becomes compromised and oxidative stress increases within us, this can potentially lead to weight gain. Slow down your meal time, place your fork down between bites and enjoy all of the experiences around you. Create sensuality with food three times a day. When we use all 5 senses to experience our meals we become satisfied from the inside out.

Stay With It

“Successful losers” say that behavior modifications become easier with time. Studies show that those who have successfully maintained their weight loss for a 2-5 year time period have a greater opportunity to experience a lifetime of success. The period of a year seems like a long time, but weight maintenance is about changing your life, so stay patient and take it one day at a time.

Check in With Your Support Team

A study by the National Weight Control Registry confirmed that those who attended regular support group meetings and checked in with friends and family for one year had greater success in maintaining their weight loss. Those who did not regained almost half of the weight that they lost. Support equals accountability. By regularly sharing your journey with others feelings of control excite you into future success.  Remind yourself everyday of how healthy you are now and how great it can be to experience long-term health for the rest of your life.

Remember a lifetime of weight maintenance encourages a diet that does not forbid any one food, and encourages many different types of healthy choices in appropriate sizes. Moderation is key.

How to Measure Body Fat

by Ben Greenfield
Get-Fit Guy

There are so many ways to measure body fat that the options can be confusing. From skin calipers and scales and circumferences to underwater weighing, bod pods, and full body scans, it can be tough to really know what is accurate, reliable, and practical for your needs. So in this episode, you’ll learn 6 ways to measure your body fat and why you should measure it in the first place.

What Is Body Fat Percentage?

There are two different types of body fat. The first, your essential fat, is necessary for you to stay alive; essential fat levels are about 3-5% in men and 8-12% in women. When I was a bodybuilder, my total body fat dropped down to 2%, which meant my essential fat was very low, and I experienced mood swings, joint pain, and loss of sex drive and appetite--along with other issues that correlate to a low essential body fat. Needless to say, as soon as I was done bodybuilding I got my hands on some ice cream and brought myself back up to a healthy body fat level.

The second type of body fat is your storage fat, which is also know as adipose tissue. Some storage fat protects your organs or provides insulation, but for many people, it’s just annoying storage energy waiting to be burned.

Why Measure Body Fat?

If you know your body fat levels, then you have a number that you can use as a goal. For example, if you use any of the information in this article to find that your body fat percentage is 30%, and you weight 170 pounds, then you can calculate that 30% of 170 pounds is 51 pounds, and learn that’s how many pounds of fat you have on your body. You can then make a goal to lose 10 pounds of fat in 5 weeks. If you don’t lose any muscle along the way, then you’d weight 160 pounds, you’d have 41 pounds of body fat (51-10=41) and your new body fat percentage would be 25%.

But what if you do gain muscle? If you’re just tracking your body weight, then you may be disappointed because the scale might show that you’re not losing many pounds, even though your body fat levels are going down. By using a body fat scale, you can track what is happening with your body fat, even if your body weight is not changing. Since muscle takes up far less space than fat, a gain in lean muscle accompanied by a loss in body fat can result in a smaller waistline, flatter stomach, and a decrease in clothing size!

How to Measure Body Fat

Now that you know what body fat percentage is and why you should measure it, here are the 6 ways you can check your body fat:

1. Underwater weighing. Also know as hydrodensitometry, you’ll usually find this option at a university or laboratory. As the name implies, you are literally dunked underwater. While underwater, you let all the air out of your lungs and your body density is calculated. Body density can then be used to calculate body fat. Underwater weighing is considered a “gold-standard” measurement and is very accurate--but let’s face it: unless winning money at the fair is involved, who wants to strip to their skivvies and get dunked in a big tub of water?

2. Calipers. Also known as “the pinch method,” a skinfold caliper measurement involves pinching and measuring the fat under your skin on three to seven different places on your body, and then using the thicknesses on these pinches of fat to calculate body fat percentage. Since it’s quick and convenient, you’ll often find personal trainers at gyms using these measurements. Unfortunately, unless you do many, many caliper measurements, it is easy to grab an inaccurate pinch of fat, and vastly over-or underestimate body fat, especially in overweight or obese individuals. If you use this method, make sure the person measuring you really knows what they’re doing--ask them how many times they’ve done caliper testing.

3. DEXA. DEXA, which stands for dual energy X-Ray absorptiometry, is a full body scan usually used to measure bone density that can also be used to measure body fat and show exactly where the fat is distributed. It is one of the more costly methods of measurement and probably not an option for people who like to avoid X-ray radiation; but if you’re been diagnosed with a chronic disease related to an obese or overweight condition, you may be able to get your health insurance to cover the cost. Though less common than DEXA, other full body scanning devices that can measure body fat include Magnetic Resonance Imaging (MRI), Total Body Electrical Conductivity (TOBEC) and Computed Tomography (CT scan).

4. NIR. In NIR (Near Infrared Interactance), a fiber optic probe is held against your skin (usually on your biceps), a painless light is used to penetrate the tissues, and the light is then reflected off your bones back into the detector, which approximates your body fat based on a prediction equation that also takes into consideration your height, weight, body type, and level of activity. Although simple and non-invasive, this method can have a high degree of error in people with very high or very low body fat percentages, and it also requires a very experienced technician. Your level of hydration and skin color can also affect the accuracy of this measurement.

5. BodPod. An expensive, space-age looking pod that can be found at many fancier health clubs, a BodPod uses sensors to measure how much air your body displaces while you sit inside the small chamber. This information is then used to determine your body density and then estimate your body fat.

6. BIA. Somewhat similar to NIR, BIA, which stands for analysis, sends a painless electrical signal into your body, whichpasses through fat, muscle, and water at different speeds. The speed is then combined with your sex, height, weight, and activity levels to approximate your body fat percentage. Once again, if you’re dehydrated, over-hydrated, or very skinny or very overweight, this measurement can be inaccurate--but it is very commonly used in body fat scales or handheld devices, because it is relatively inexpensive and portable.

If you find your body fat levels are higher than you’d like them to be, then try the workout found in my article: Which Workout Burns the Most Fat. And if you want more information about what type of body fat levels are realistic, then be sure to grab the free Get-Fit Guy newsletter, at http://getfitguy.quickanddirtytips.com

The Top 6 Triathlon Nutrition Supplement Mistakes

By Ben Greenfield
from Ezine @rticles

In reality, most triathletes take supplements. With the advantage increased energy and nutrient requirements, a desire to enhance performance, and a greater degree of food and exercise based inflammation, we really can get a bit of a benefit by popping pills (legally, of course).

However, many athletes indiscriminately grab their "morning handful" of capsules, swallow them, and "check off" their nutrition supplements for the day. The fact is, this supplement shot-gunning approach can result in sub-par absorption and utilization of the nutrients, vitamins, minerals or other desirable compound in the nutrition supplement.

So here are the top 6 nutrition supplement mistakes, and how you can avoid them:

Nutrition Supplement Mistake #1: Eating Fiber With Your Fish Oil

Most people take their fish oil supplement in the morning, along with breakfast. The problem is that most breakfast foods are high fiber. And soluble fibers such as pectin, guar gum, and oat bran, and also the insoluble fiber lignin (found in plant cell walls) can affect fat absorption by "wrapping" fatty acids within the digestive tract and decreasing their absorption. Fatty acids and cholesterol that are bound to fiber are less absorbed - and only free fatty acids allow for fat to be transported through the walls of the small intestine. Fiber-bound fatty acids will mostly pass into the large intestine.

In other words, by popping your fish oil capsules with a high-fiber morning cereal, you're basically making expensive fish oil poop. So what should you do? Try taking your fish oil with an afternoon, fat-based snack, such as a handful of olives, almond butter on pita, or avocado with crackers.

Nutrition Supplement Mistake #2: Taking High Dose Antioxidants Regularly

This can be confusing, especially if you've been indoctrinated with the idea that all antioxidants are good, but recent research suggests that antioxidant nutrition supplements, such as high dose Vitamin C, may actually impair recovery, increase inflammation, decrease insulin sensitivity, and lead to a lower fitness response to exercise. The basic idea is behind this is that antioxidants protect the body from the damage produced by free radicals, but if you're always taking high dose antioxidants, your body never learns to generate it's own antioxidant activity, and thus does not not grow strong free radical buffering capacity on it's own.

While this is a fairly new topic in sports nutrition, and research is scant, my recommendation is to save any high dose antioxidant supplements for your harder training days (such as long training weekends) when your body probably needs a little extra help. But on recovery days and easy or short training days, hold back on the antioxidants. You probably don't need them and they may be doing you more harm than good.

Nutrition Supplement Mistake #3: Eating Amino Acids When You're Trying To Control Appetite

Branched Chain Amino Acids, also known as "BCAA's", are in a ton of different during-exercise and post-exercise nutrition supplements. But it is a little known fact that in cancer patients who need to gain weight, BCAA's are actually used to stimulate appetite and help people to eat more. Obviously, if you're trying to lose weight or control appetite, eating a handful of BCAA's in the evening before dinner may not be such a good idea. This is only a worry for a select few folks who are focusing on appetite control and weight loss, but is certainly good to know if you regularly experience food cravings.

Nutrition Supplement Mistake #4: Taking Proteolytic Enzymes on a Full Stomach

Protelytic enzymes, like BCAA's, are found quite regularly in recovery-based nutrition supplements. Check the nutrition label of your recovery nutrition supplement for words like "papain", "bromelain", "trypsin" and "chymotrypsin" - these are all proteolytic enzymes. The primary benefit of these enzymes is to enhance recovery by decreasing inflammation. But the inflammation-reducing benefit of proteolytic enzymes is significantly decreased when the enzymes are taken on a full stomach or with a meal. Therefore, popping your post-exercise proteolytic enzymes with your post-exercise meal is not the best idea.

Instead, take any supplements containing proteolytic enzymes on an empty stomach, such as in the mid-morning or mid-afternoon, or even right before you go to bed at night. If you tend to wait for 1-2 hours post-exercise to eat a meal, this would also be a good time to take proteolytic enzyme nutrition supplements.

Nutrition Supplement Mistake #5: Not Timing Fat Burning Supplements Properly

The premise behind "fat burning" supplements is that they contain components such as insulin and blood sugar stabilizing components such as chromium, vanadium or even cinnamon. From a strategic standpoint, these compounds should be absorbed and active in your body well prior to eating a meal. Swallowing a fat-burning supplement with breakfast, directly before breakfast, or directly after a meal is not going to do much for you. So the best time to take a fat-burning supplement is 30-60 minutes prior to consuming your 2-3 main meals of the day. Incidentally, I do not recommend high caffeine or ephedra based fat burning supplements, as they can be hard on your adrenal glands and central nervous system.

Nutrition Supplement Mistake #6: Allowing Fish Oil or Flax Oil To Get Warm

When the fragile oils in fish oil, flax seed oil, or just about any other seed or vegetable based oil becomes warm or heated, the oil can become oxidized, and form free radicals that can do cellular damage to your body. A warm fish oil does you more harm than good. So if you drive in your car with fish oil or flax oil sitting in a gym bag on the back seat, this is a very bad idea. So is traveling to a race with fat-based nutrition supplements in your backpack or race bag, if it is going to be in a hot airplane compartment or sitting in the sun. It would be better not take these nutrition supplements at all if that will be the case.

Instead, keep fish oil or flax oil type supplements in your refrigerator or freezer, and keep them as cool as possible when traveling. If they do get warm, throw them out. They're not going to do you any good at that point.

Overwhelmed by all this talk about nutrition supplements? If so, I'd be happy to help clear the confusion, or provide you with detailed meal plans or daily direction. Over at the Rock Star Triathlete Academy, I provide 24-7 forum access and weekly phone calls to triathletes, for a big bargain compared to traditional one-on-one coaching. If you want a one-on-one coaching option, just contact me personally via http://www.pacificfit.net/bengreenfield.html

For more information on this hot triathlon topic, along with 12 totally free audio teleseminars from the world's leading triathlon experts, visit http://www.rockstartriathleteacademy.com. Grab our free newsletter and you'll be ready to rock your race, no matter what level triathlete you are!

Article Source: http://EzineArticles.com/?expert=Ben_Greenfield

Pre- and Post-Workout Meals in 15 Minutes

By Melissa Wagenberg Lasher
Runner's World

When it comes to cooking, runners-constantly pressed for time-often choose convenience over flavor: We pour a bowl of cereal, zap a frozen veggie burrito, or toss pasta with jarred sauce. But our mandate for fast food doesn't have to mean losing out on taste. These four mouthwatering meals, made with nearly ready-to-use ingredients, will satisfy your calorie needs and your desire for delicious food-in less time than it takes to run a really fast 5-K.

Prerun Meal: Blueberry-Walnut Pancakes with Maple Yogurt

How To: Microwave ¾ cup frozen blueberries for one minute, rinse, and then drain them. Stir together four tablespoons plain yogurt and two tablespoons maple syrup. Prepare a part-whole-grain pancake batter according to the package directions. Gently stir in the blueberries. Cook pancakes. Drizzle with maple yogurt and sprinkle with two tablespoons chopped walnuts. Serves two.

How Come: The part-whole-grain mix makes sense, says sports nutritionist Colleen Cooke, M.S., R.D., because it provides both slow- and quick-release carbs; white-flour pancakes with syrup would cause a blood-sugar spike, while all whole grains would be hard to digest prerun. Fat and protein in the walnuts and yogurt also keep blood sugar steady. Eating antioxidant-rich blueberries with carbs and protein can "reduce the amount of muscle soreness that occurs after a high-mileage training run," says Jackie Dikos, R.D., a nutritionist and competitive runner.

Prerun Snack: Coconut-Almond Bars

How To: Combine two cups rolled oats, one cup unsweetened coconut, and ½ cup each: dates (or raisins), raw almonds, sesame seeds, sunflower seeds, and cashews. Mix 1 ½ cups tahini (or natural peanut butter) with one cup honey and one teaspoon vanilla. Microwave for one minute. Combine wet and dry ingredients. On a greased baking sheet, spread mixture into a one-inch-high rectangle. Cut into 12 bars. Or, if time allows, bake at 350° F for 15 minutes.

How Come: This recipe for energy bars, adapted from The Bakery in New Paltz, New York, has powered runners, bikers, and climbers for nearly 30 years. The dates and honey provide quick carbs, while the nuts are high in healthy fats, which help sustain energy levels. "People doing the fat-free thing often find they're hungry all the time," says Cooke. The oats keep cholesterol in check, and research shows "the fiber in oats may offset the risk of upper-respiratory infections, which are common in runners," says Dikos.

Postrun Meal: Chicken Sausage Pasta

How To: In a pan, heat one tablespoon olive oil, two cups frozen broccoli florets, and one cup frozen sliced bell peppers. Cover and cook until vegetables are warm. Remove from pan. Slice two precooked chicken sausages into rounds. Cook in the pan with one tablespoon of oil until lightly browned. Cook two cups fresh rigatoni. Drain pasta and toss with vegetables and sausage. Top with fresh basil, four tablespoons crumbled feta, and freshly ground black pepper. Serves two.

How Come: This well-balanced one-dish meal provides protein for muscle recovery and ample carbs to restock glycogen stores. The chicken sausage and feta replenish sodium, and heaps of antioxidant-rich vegetables lessen muscle fatigue caused by the free radicals we produce when we run. Just don't overcook your veggies. "A common way to destroy a vegetable is to boil it and then drain out all the water, which contains the nutrients," says Dikos. This recipe's quick sautee method keeps all the good stuff in.

Postrun Snack: Thai Beef Salad

How To: For the dressing, whisk together the juice of one lime, two teaspoons soy sauce, two teaspoons sesame oil, and a large pinch of red-pepper flakes. Combine two cups prewashed and precut romaine hearts, two cups preshredded cabbage, ½ cup mixed chopped herbs, and one thinly sliced scallion. Toss with the dressing. Top with eight ounces of precooked flank steak or deli roast beef and two tablespoons salted peanuts. Pair with whole-wheat pita chips. Serves two.

How Come: Beef is an excellent source of iron, which is essential for oxygen transport, and the body absorbs iron better from meat than plant sources. Avoid high amounts of saturated fat by choosing leaner cuts, such as sirloin, flank steak, and roast beef. Romaine lettuce, fresh herbs, and cabbage are good antioxidant sources. "Cabbage is a cancer fighter," says Dikos. Studies show that sulforaphane, a chemical found in the oft-overlooked vegetable, protects against cancer by increasing production of the enzymes that help flush out carcinogens.

Eat Better

The key to preparing fast meals is to stock your kitchen with nearly ready-to-use foods, such as frozen produce, which is just as healthy as fresh.

Checkout Express

A list of staples for making healthy, tasty dishes-fast.

Frozen Fruit
Blueberries (or mixed berries, cherries, or peaches)

Frozen Vegetables
Broccoli florets, bell peppers

Fresh Produce
Prewashed and precut romaine hearts, preshredded cabbage, limes, scallions

Dairy
Plain yogurt, feta cheese

Nuts and Seeds
Walnuts, peanuts, almonds,cashews, sunflower and sesame seeds

Dried Fruit
Dates, raisins, coconut

Oils
Olive, sesame

Herbs
Basil, parsley, and mint

Grains
Fresh or dried pasta, part whole-grain pancake mix, oats, whole-wheat pita chips

Meat
Precooked chicken sausages, precooked flank steak or roast beef cold cuts

Seasonings and Condiments
Soy sauce, red-pepper flakes, tahini, natural peanut butter

Sweeteners
Maple syrup, honey, vanilla

The Quickest Fix

Prerun snacks that are ready to eat now.

You're going for a run in a half hour and your stomach is growling. What do you eat to tide you over without upsetting your stomach? Go for about 150 calories of low-fiber, low-fat foods that boost energy fast, says Cooke. Here are five of her favorites.

• Handful of low-fiber cereal
• A bagel with honey or jelly
• A few graham crackers with a teaspoon of honey
• Banana and a few nuts or teaspoon of peanut butter
• Cup of fat-free yogurt

Wholesome Food Habits

from the March 2011 Iron Girl e-newsletter

By Marni Sumbal 

  

When was the last time you peeled away the plastic from your "natural and healthy" meal, only to read a paragraph full of ingredients as as you waited for your meal to prepare itself in the microwave?  Can one truly enjoy eating food with a plastic fork from a plastic container, especially at a time when the body is asking for nutrient-rich fuels?

One of the many advantages of homemade cooking is that you know exactly what you are putting into your body and where the food is coming from. There is something to be said about having a refrigerator filled with wholesome products. Isn't it beautiful that you don't have to read an ingredient label on a bag of apples, oranges or grapes?  

The best way to make healthy choices is to be mindful of the habits that you are creating. With a goal of living a quality-filled, active and healthy life, it is important that you feel confident in your dietary changes, thus leading you to consistency.

Starting today, appreciate the foods that you put in your body and be mindful of what, how much and why you are eating. 

TIPS for wholesome food habits:

• Take pride in preparing meals and give yourself the proper amount of time to do so.
• Be creative with your meals and snacks
• Purchase useful and fun Tupperware and dishes
• Aim for less than 5 ingredients for at least 75-80% of the foods in your home
• Take time to eat your meal, with little to no distractions (ex. computer, TV, phone)
• Enjoy occasional desserts and sweet-treats, without feelings of guilt
• Spread your calories throughout the day
• Look forward to one item at every meal
• Focus on variety throughout the day
• Bulk up your meals with plant-based foods
• Try to consume at least 3 servings of fruits and veggies before dinner
• Plan for snacks between meals, as well as pre-meal snacks, while preparing your meals
• Plan pre-and-post training snacks
• Drink plenty of water
• Get a restful night of sleep
• Eat for fuel, not for a number on a scale 

  

Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x  Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com. 
Any questions, Email trimarnicoaching@gmail.com or visit www.trimarni.blogspot.com