Running and the Cardiovascular System

If the heart and lungs of a distance runner are not in good condition when a person first begins a running regimen—one of two things are bound to occur over time—either the heart will respond positively to the new routine by getting stronger, more efficient--less work with more output delivering more oxygen than before--Or the runner will give in to the physical discomfort of growth and he/she will quit and give up.

Let’s say for the sake of argument that our runner in this article does not quit, but that he/she continues to train—Conditioning and strengthening the heart for the race ahead.  This runner will need to incorporate a variety of things into his/her life in order to succeed over the course of this race.

Three Steps to a Stronger Heart

Set Achievable Goals:  You’ve already been versed on the importance of setting and logging your running goals, but taking that one step further…when you set your goals you must make them attainable!  If your initial goals are too far away you are more likely to give up out of frustration before you reach them.  Setting smaller goals will give you confidence along the way and will also give your heart/cardiovascular system a chance to adapt and “catch up” with your new level of activity.

Discontinue Anything that is Unhealthy For your Heart/Cardiovascular System 

Obviously, smoking of any kind is number one on this list!

Substances that speed up your heart rate artificially are next on my list.  Things like caffeine, synthetic “energy” pills, synthetic “diet” pills, etc.  Every one of those things listed promises to give you instant ENERGY…And that is exactly what each will ROB from your body with use over time!
(Please Note: Synthetic is not the same as herbal supplements that work with your bodies natural rhythms in order to support healthy functions...Most all athletes support their diets with high-quality supplements )

I am certain with caffeine on that list many of you are raging with fists clinched and arms pounding the air over your heads… “YOU CAN’T HAVE OUR CAFFEINE!”

I was addicted to caffeine for over 20 years—I am ashamed to say—and a few months ago I made the decision to kick the habit.  I am only sharing this with you now to let you know I was one of the raging people swearing by the “pick-me-up” that caffeine gave me… That I thought I NEEDED in order to complete my daily run, 8:00 am work, take care of 3 kids, run a household, get dinner at night, clean house before bed and still have enough energy to get into bed only so I could struggle to get to sleep (being that I had so much caffeine in me by now to fight the effects of being tired) …and begin again the following day! 

I am not going to lie to you…The first week of detox was &%$#@!

 …But now?  Now I have more energy at 43 years old than ever before!  I am less stressful overall, I am sleeping so well at night and waking feeling rested and renewed every day, my running times have improved and my distance runs are so much more enjoyable without the feeling of a caffeine “crash” at the end. 

I no longer worry about my “energy supply” running out because I am going strong on a natural supply. 

Todd Lange of Running Mate Fitness  posted a quote on his blog that referred to all of us having a “finite number of heartbeats in this life” and if this is true then it certainly stands to reason that increasing them artificially is a waste of those heartbeats.  From my personal experience up to this point I am under the impression that we don’t have enough as it is!

Stick with IT

I know if you hear “consistency” one more time…But it is still the truth.  You will only reap the benefits of exercise if you stick with it.  You will only maintain those benefits if you stick with it.

To strengthen your heart/cardiovascular system you need to settle in and stay for a while…A lifetime!

So, with this short list in place the runner who stays the course will definitely come out on the other side with a stronger heart/cardiovascular system as a direct result of the training.  Not to mention a stronger sense of “self”—A confidence in yourself that could only have been achieved by clearing away the “clutter” in your life, setting goals for yourself, attaining those goals one by one and refusing to allow anything within your control to stand in the way of your success!

Whatever it is that you tap into during those difficult miles of your race…those things inside that keep you going even though your body says “STOP”… Use that strength to push through everything that doesn’t come easy and you can do ANYTHING you desire …You see the heart of every runner is ALREADY strong!

…Until next time Please don’t forget to MAKE TODAY COUNT!

Written by CPT, Lori Vick

 Visit me at www.3n1fitness.com, Find me on Facebook, Twitter

*Don't Forget to check out the NEW 10k 101 Program developed by Todd Lange of Running Mate Fitness.  It's a great program for making the transition from training for a 5k to a 10k!

Cross-Training…The Next Step! *Includes FREE Workout Download!*

Once you have established good, healthy habits and have had time to feel comfortable with running as a part of your life you need to consider adding some cross-training that includes strength training into the mix.

Cross-Training Defined: Doing two or more aerobic/strength training activities such as jogging, bicycling, swimming and weight training on a regular basis. (alternative to your normal activities so as to employ a variety of muscle groups--all of your muscle groups-- in order to build strength and maintain overall muscle integrity)

Your body is incredible at adapting!  It can heal itself if given the proper tools and rise to nearly any occasion when given the proper training.  The down-side to this adaptability--and there is just One-is that once your body has adapted to a new activity or challenge it is finished changing.  As long as you continue the same activity you will not lose training, but you may not see much more progress without adding variety to your training.

Since cross-training is variety it should be a way to keep you from getting bored with your routine as well as to continue challenging your body.

As a runner I don’t enjoy anything as much as I enjoy running, but I know at 42 years old it is absolutely necessary if I want to KEEP running injury-free into my 80’s! …And it is necessary!

It is a fact that after age 30 our bodies begin to lose about ½ pound of muscle mass every year if we do not do something intentional to maintain it. 
It would be unfortunate to lose any muscle for several important reasons. (Not to mention it would put a big damper on your plans to run your way into old age)

Why We Need Muscle Mass

     1.We need muscle mass because it contributes to oxygen delivery...As a runner that translates into " how comfortable do you want to be at the finish line.” (I never want to be an Olympic runner because I know I never want to hurt that bad!)

The more muscle tissue you have and maintain the more efficient your body will be at delivering oxygen when you need it and where it is needed.

     2.  We need muscle mass because it is largely responsible for a healthy metabolism.  
Why is muscle tissue responsible for your base metabolism?  Because muscle tissue is considered “Active” tissue. 
What does this mean?  It means that when you are sleeping, for example, your  muscles are still working to burn calories.  Muscle tissue requires energy!

Fatty tissue, on the other hand, burns – you guessed it—zero calories while you sleep!  Fatty tissue requires nothing except more calories IN than OUT to be maintained…and, of course, more fat!

Bonus:  As a runner your per-mile time increases with each pound you lose.

     3.  We need muscle mass because we need strong, lean muscles is to improve overall performance.
Strong muscles help protect your frame-work (bones and especially joints) from injury.  Having good balance, which is extremely important to runners, is attributed in large part to having good muscle tone. 

Muscle work is the detail that will set you apart as a distance runner.  Continuing to work on muscle strength over time will certainly help your overall performance in terms of how far, how fast and for how many years you are able to run!

Workout Ideas and FREE Download

I would be remiss if I just told you all of the reasons why you should be cross-training, but then I did not offer you some useful workout ideas to get you started right away.  I have included a FREE workout download at the end of this article, but my plan is to provide many more in the coming weeks and months so as to give you an entire FREE arsenal of fresh workout ideas in case you get "stuck" or bored with your current routines.  The workouts are FREE because my heart's desire truly is to make a difference "One Workout at a Time!" 

Even if you know exactly what to do it is still never a bad idea to get new ones from time to time. 
If you have some good cross-training workout ideas you would like to share please post them here or feel free to email me  as well!

I have listed below some additional suggestions for cross-training:

Yoga
Walking
Swimming
Pilates
Weight-Training
Aerobics or Dance classes

***30 Days to Fastest 5k  is an EXCELLENT all-around choice!*** 

How Often Should I Cross-Train?

Statistics show that in order to prevent muscle atrophy and maintain proper bone density after age 30 you need to incorporate strength training at least 2-3 times per week.  That is sufficient if you are already a runner, as running counts as terrific exercise already.
 

My Runner’s Tip:  If I am short on time (life gets hectic) I include 12-20 push-ups, 25-50 ab crunches and squats or lunges before or after my run at least 2x per week.  Then by adding just one other cross-training day such as yoga or circuit training I can still fit all of my strength training in for the week.

Try to focus on what you CAN do and forget about what you CANNOT do!  …Something is always better than Nothing when it comes to exercise!

5k101 Program Tip:  Besides being a terrific 5k training program – the best available in my opinion – 5k101 8 weeks to 5k FREE Podcast  is also a great tool to continue using in your arsenal even if you have already graduated from the 5k101 program.

You can still reap the benefits of Todd’s encouragement by randomly throwing in one of the training weeks for some variety or try one of the 5k101 Race Tracks to take the guess-work out on race day!

And please don't forget about the NEW 30 Days to Your Fastest 5k Program  by Todd Lange at www.runningmatemedia.com  ...Includes a calendar with days for cross training, varied runs and, of course, Todd Lange’s expertise!

If you are running only to stay ahead of the next dress/pant size you will probably never go anywhere else…you will always stay just ahead.

If, on the other hand, you are running to achieve a goal such as to improve your 5k time or to increase the distance you are able to complete comfortably then you will continue to move steadily forward with confidence and contentment. 

Looking back while you run will always slow you down—so don’t look back—Focus on the road ahead and R - U - N your best race every time—one step at a time!

Run your best race every time.

Uncover your inner strength.

Never give up!

by Lori V.
Certified Fitness Trainer

Thanks for visiting my blog.  Your feedback is always welcome! 
You can also follow me on Facebook  and Twitter  and my website is www.3n1fitness.com. 

Please come again soon.  And as always…”Don’t forget to make today Count!”

DOWNLOAD YOUR FREE CIRCUIT TRAINING FULL BODY WORKOUT HERE!

Time4Learning.com is an online educational resource that is designed for students Pre-k through 8th grade. 

It can be used as a supplement to help the struggling learner with just one or two individual subjects or it can be used as a core curriculum for the homeschooling family.

I homeschool 3 children, 2 of which are under age 12, and I have researched to find another program that matches the features of Time4Learning online with no luck at all. 

Time4Learning offers all core subjects, but the lessons are more like "games" than lessons so the kids love it...they actually have fun while they are learning so their interest is peaked and their concentration remains high. 

Each new lesson subject offers animated tutorials and interactive examples of each concept so if they don't get it the first time around they are encouraged along until they do.
 
It's up to the parents to set up each child's account and this includes deciding how much time each child will spend working on "homework" at each session.  Once the child has fulfilled his/her allotted time for work that child will now have the option to play in the "playground" if the parent allows them to.  The games in the "playground" area are not violent or inappropriate in any way, which I really like, but they are extremely addicting so be fore-warned!  They offer games such as "space invaders," puzzles and arcade games for one or two players.

The other really exceptional feature I find to be the icing on the cake, as they say, is the fact that all of the child's records for each semester/year are stored on the Time4Learning.com server and you, the parent, can print them out at any time so as to easily maintain transcripts for each student as they go along.

Time4Learning has taken a big weight off of my shoulders in terms of making learning FUN.  As the "teacher" to my children I am always looking for new ways to interest my students in subjects like Math and Language Arts and I have found that with the Time4Learning online educational program!

Is all of this affordable?  YES. 
The entire program for one student is less than $15.00 per month and another terrific feature they offer is the option to place your child's account on "hold" in case of extended time off for vacation or just time to do something else for a while, which we do from time to time so we can continue to expose our children to many different learning perspectives.  They always go back to Time4Learning, however, and are excited to get started again.

If you decide that you are interested in trying the Time4Learning program please check them out at:  www.time4learning.com .  They offer specials for new, first-time students and they are offering a very good one right now at one third the normal monthly rate, but it won't last long so check it out today!



Lori V.
Certified Fitness Trainer; Teacher; Mom!

Education is fitness for the mind and fitness education is essential for a healthy mind!  Start them young with good nutrition and regular exercise.  For healthy ideas on these things please read some of my other articles on this blog, visit me at www.3n1fitness.com and always check back because there will always be more!

Thanks for visiting me at http://blog.3n1fitness.com Please remember to Make Today Count!

Benefiting  The Arthritis Foundation,
Featuring Runningmate 5k101 team memebers.

By Certified Trainer Lori V.
www.3n1fitness.com

Thanks for visiting!

My computer memory has something called “restore points.” Designed as  points of reference they refer back to previous time markers in my computer’s history.

In the event that I make changes to my computer I wish to reverse I can easily do so.  By utilizing a recent “restore point” or time marker I can undo recent changes without undoing ALL of the changes that have EVER been made to my computer over time.

I have stacks of journals from over the years documenting my “Journey through Life” which I consider to be my own personal “Restore Points.”

How Does that Apply to Running…And Fitness in General?

Sometimes in the course of running and/or training for a race I go through periods of time when I feel less than completely focused.  If this goes on for very long I begin to forget why I even do it…RUN… in the first place.   I begin to ask myself
“Would it not be easier to WALK through life or lightly JOG even?”

It is during times like these that I may refer back to a “restore point” in my training documented in my journal.

I am once again reminded of the shear Joy of running in my life.  What a gift it is that I have a healthy body that will allow me to hit the pavement whenever I decide and how grateful I should always be that I discovered running as a healthy addiction…forsaking almost all other unhealthy addictions with the exception of caffeine (I will NEVER give that up!)

If I read where I have already been and am reminded about how far I have already traveled then if I’m burned out I can give myself permission to simply “stand still” for a while without guilt or frustration.

Whether your goal is to run a 5k instead of 1 mile or a Marathon instead of a 10k…Or maybe you want to beat your personal best time for a 5k…Looking back over the pages of previous journals may remind you of the days when running for 2 minutes without a break was a struggle.  Today’s journal pages may document your morning run of 6 miles noting that you are struggling to understand why it seemed more taxing than usual.  Wow! Just look how far you’ve already come!  …So don’t be too hard on yourself… The discouragement-phase always passes.

What to do when you are discouraged? Hang in, stay your course and it will be over before you know it!

By doing the right thing even when you do not FEEL like it you will have accidentally moved forward anyway!  Feelings, by the way, are overrated!

My theory happens to be that you are a Spirit, you have a Soul and you live in a Body…Don’t let your thoughts and/or feelings quench your spirit’s desire to achieve great things…You can do it and if you want something bad enough you will do it!

Journaling effectively involves documenting your daily journey…
WHAT ARE THE ELEMENTS OF EFFECTIVE JOURNALING?

1.  What to Get: Get a Journal! You can find Fitness Journals anywhere books are sold and if your journaling is more focused, such as Running or Diet, then those are also easy to find. (Click on the Links provided throughout to purchase the journal you need Right Now or CLICK HERE for additional Journal options…These also make a Great Gift Idea for the Runner or Fitness Fanatic in your life!)

2.  What to Write: For runners it should record the same information daily:

a.  How far you run…Distance
b.  The pace of your run (How much time did you spend running)
c.  How was your run…How did you feel…Did anything hurt…Mind-Set.

3.  How to do it: Be Consistent.  Consistency is the key to success in nearly anything that does not come easy, but has a nice, “healthy” pay-out at the end.

4.  When to do it: Journal Daily.  I personally think it is helpful to record daily and as well it seems to incorporate more readily into your routine if it is done at roughly the same time each day.

“What if I don’t like to write?” you ask.

Journaling does not need to be complicated.  Each entry does not need to be extensive to be effective.  Make your entries short and sweet and if nothing else duplicate a daily formula to eliminate the guess-work.  Buy a Journal that provides the basic information so you can simply fill in the blanks.

I like to write and words come easily to me…Sometimes too many words too easily!  One of the many reasons that I love running so much is because it allows me an outlet by which I can work out the over-abundance of the “words” that wander through my mind daily.

Over the course of a sixty-minute run I can have 100 different opinions on 1,000 different subjects in the first 30 minutes, but by the end of the last half of my run I am so focused on finishing my run that I am thinking about nothing else besides…Miraculous if you asked me!

I recommend running as a terrific exercise option for the same reason I recommend Journaling (Logging your runs)…So you can work it out!

GOAL-SETTING…ANOTHER ASPECT OF JOURNALING

Putting it simply:  If you have goals that you want to achieve statistics have shown time and again that by writing them down you are better able to visualize them and thus, must more likely to actualize them in your life…Not just in your mind!

Journaling your Running Goals holds you accountable for your future running plans.

As you set goals and one-by-one you reach them it becomes easier to visualize your progress–That fabulous, forward motion, (both literally and figuratively), that all runners are familiar with and have grown to love so much about the sport.

DREAMING VS. ACHIEVING

Journaling is the one element that separates those who are still running FROM something and those who are running TOWARD something.  Running FROM is a very difficult journey to maintain because you never actually arrive anywhere.  But running TOWARD your goals keeps you in a constant state of progression.  Always having somewhere to go and writing down your plan by which you intend to get there whether it is running, walking or some times waiting…Journaling will definitely give you a Personal Restore Point by which to gauge personal progress.

Refer to the end of this article for FREE Downloadable Journal Resources provided by 3n1Fitness.com!

Download 3n1Fitness Spiritual Journal NOW
Download 3n1Fitness Food Diary Page NOW

There are ultimately all kinds of strong arguments for daily journaling that documents one or all of the following:

• General Fitness
• Exercise Habits
• Running Progress
• Food Intake/Meals
• Fitness Goals
• Career Goals
• Spiritual Goals

Journaling is not only a good way to document personal reference points, but it is also a great legacy to leave behind–A record of what roads you traveled in this life, how you traversed them, why you chose them and how long it took you to get from one place to the next…A Restore Point for future generations!

Also available: Journals for Amazon Kindle users

JOURNALING TO MAINTAIN YOUR SPIRITUAL-FITNESS ?

If Spiritual Fitness is something for which you would like a point of reference… I have created and made available for Instant Download a FREE 12-Week Spiritual Journal. Complete with Bible verses, study questions  and an area to Journal other ideas each week–All themed around Fitness, Health, Exercise and Physical Fitness.

KEEPING A FOOD DIARY:

For Food/Meal-Plan Journaling I have created a very simple FREE Food Diary Page designed to aid you in recording daily:

• What you eat
• How much of it you eat
• When you eat it

By tracking your food/meals you are:

• Accountable for the food choices you make
• It is easier to evaluate the information for weight loss
• It is more clear what changes need to be implemented for better health

The “Food Diary” is also available as a FREE Instant Download in PDF format so you can save it and print it out as many times as needed.

If you find the information at 3n1Fitness helpful please take the time to suggest us as a possible fitness resource on your favorite forum or follow us on FACEBOOK & TWITTER.

Add our Link to your website/blog, offer your comments here or EMAIL me directly– I would love to hear from you.

Thanks so much for visiting 3n1Fitness ...Very special thanks to Todd Lange of RunningMateFitness  for his FREE 5k101 running program that has already been so beneficial to so many, myself included, and will no doubt continue to impact more in the future!

Lori V.
Certified Personal Trainer
lori@3n1fitness.com
...Always remember to MAKE TODAY COUNT!



FREE DOWNLOADABLE RESOURCES:

Instructions for downloading your FREE 3n1Fitness Journal Resources:

Click on the link provided below for the resource you want to download

A new PDF window should open

Click on the “Save” icon at the top left side of the window

Save the document to your computer before you close the PDF window

Or you can “Print” the document while the PDF window is still open

CLICK HERE to Download the FREE Spiritual-Fitness Journal
CLICK HERE to Download the FREE Food Diary

The text links throughout this article are provided to help you search and shop for some of the items you will need to successfully embark on your “Journaling Journey.”
Thank you for your support!

Are you Running FROM the Fat
                           …Or Running OFF the Fat…                         
What is the Difference?

Written By Certified Personal Trainer, Lori Vick

www.3n1fitness.com

                                                                                                                 

For years I kept a constant log of my daily calories In and Out…In my head.   The problem with that was, however, that I was self-defeating by counting the “Out” calories.  Instead of simply making good choices with each meal and considering exercise “Just another piece to the Healthy-Life puzzle” I would eat a candy bar with 75% of its calories from fat…and then decide how long it was going to take me to burn off those calories on the treadmill…It ultimately BECAME a treadmill of my own making! 
I never made forward progress, but rather stayed in the cycle of eating and burning equal numbers or calories daily.  I was never able to improve in any way because the food I was choosing was not Fuel…It was JUNK.  I was also not taking into consideration that someday I would actually be like every other human being and as I approached (Then passed) forty years old the fat would be more and more difficult to keep off my thighs!

Burning the FAT

As a distance runner you will, by default, burn fat as a primary fuel over the course of your runs.  For this reason it will seem as though you can virtually eat “Anything” and “Everything” without packing on the pounds, but this is not entirely true.  We have already alluded to the fact that all calories are NOT created equal!  Not only will you Feel Better, but you have a Responsibility to make wise, thoughtful food choices when it comes to fueling your body in between runs.  After all, it is this body that carries you out into the world each day as you run your race. 

How it Works

Fat storage is essentially your body’s way of preparing for “Hard Times” …In case food becomes scarce or you decide to deprive your body of the nutrition it will need to operate properly.

The more you participate in endurance exercise such as distance running, however, the more readily your body will trust that it is okay to use the stored fat for fuel--The most efficient form of slow-burning, long-lasting fuel needed in running a 5k, 10k, half-marathon or more.

No matter how many miles you run each week you cannot, however, off-set your body’s need for proper nutrition.  All calories are NOT equal and eventually Fat IN =Fat ON.

 Just as you map out each run you must also %20Where%20do%20you%20live?" target=_blank>map out each meal and snack that you eat.

If your food plan involves losing unwanted pounds that you may have struggled with for a long time then you are definitely on the right road…And RUNNING is definitely one of the most efficient vehicles by which to travel it!

When it comes to consistently burning unwanted fat as fuel and keeping the fat off running is an exceptional choice.  Endurance activities tend to stoke the fat-burning furnace within the body and keep it burning steadily throughout the day and night…Even while you sleep.

Is it Possible to Lose Pounds and NOT Lose Fat? 

As a runner it definitely is.  This is generally due to dehydration.  A very important aspect of fueling your body is insuring you replace the liquids that your body loses when you run.  Dehydration can cause diminished energy levels, trouble focusing, nausea and, if not reversed, can cause you to overheat and can be quite a serious condition.

As a result, it is recommended that when you JOURNAL your mileage, pace and running schedule, you also make it a habit of recording your weight regularly before and after each run to make sure you are replenishing the fluids that you lose in each run.  You know that if you weigh 3 pounds less after an hour and a half of running it must be water weight and not actually “Fat” loss.

What IS the Proper Fuel?

Your car most certainly cannot run far on water in the gas tank before it breaks down…And your body cannot run far on junk food as its primary source for “nutrition” before it breaks down as well.

Although it may perform seemingly normal for a time--A result of residual gasoline in the system from the last time you filled it with the proper fuel—this will not last.  It does give the mistaken impression that the car might actually be “OKAY” on water, but when only water remains in the tank the car will ultimately stop running completely.

Your choices remain:  Leave it broken down or refill the tank with more of the proper fuel. If you can’t get where you need to go--because your car won’t run--then your car isn’t really worth much.  It is, after all, a vehicle by which you travel the road toward your destination each and every day.

The human body does not, of course, run on gasoline, but just like the car it does require the proper fuel to operate.  The quality of functionality depends almost entirely upon the grade of the fuel that you put into it!

Toaster pastries for breakfast, cheese burgers with French fries for lunch and pepperoni pizza for dinner may sound tasty, but those types of “non” foods on a regular basis will “water-down” your body’s tank.  Too many simple carbohydrates, refined sugars, bleached flour and fried-greasy foods will make you sluggish, low on energy…Not to mention they will eventually make you FAT!

A distance runner with low energy levels and extra weight to tote along on every run is not going to be a HAPPY runner!

Good nutrition should not be complicated.  You should, however, think about and plan every bite of food that goes into your mouth before you put it there. CLICK HERE  to download your FREE Daily Food Diary right now!

These simple steps may help you map a plan and follow it more readily:

Be Mindful of your daily menu: Plan meals at least one day ahead at all times

Eat small, healthy snacks throughout each day; Every 2-3 hours is best so you won’t get too hungry and then binge on too many calories at one time.  This will also keep blood sugar levels steady, energy levels elevated, hunger down and minimize mood-swings due to calorie deprivation.

Variety is not necessarily always a good thing:  If you find a food plan that works it’s okay to stick with it even if it means eating the same foods every day for a while.   Sometimes too much variety just confuses the issue at hand…That food is for FUEL—Not for FUN!

Educate yourself on what you are eating:  Without fail you must read the food labels!

Grocery Shopping:  Shop around the outside edge of the grocery store; All of the whole foods—Unprocessed, most nutritious foods--Are available along the outside edge of every grocery store.  The “Right Road” is even obvious when you purchase your groceries!

Eat Whole Foods:  Foods that are not processed or pre-packaged; As close to their original, natural state as possible both when you purchase them as well as the way you prepare them for consumption.

Eat Whole Grains:  Wheat bread instead of white bread; Whole Wheat pasta instead of white pasta; Brown, Wild rice instead of white rice.

Eat RAW:  At least One Serving of RAW Veggies every day.

Eat lots of colorful foods: To insure you are getting all of the nutrients your body needs to function and remain healthy you should eat a variety of colors in the fruits and vegetables department.

 *It is always better to get your primary nutrition from the food you eat vs. Relying on Vitamin Supplements.  Herbal Supplements are, however, a good addition to any healthy lifestyle…I take and highly recommend the ADVOCARE line of herbal supplements—CLICK HERE TO SHOP ALL ADVOCARE PRODUCTS.

 The ADVOCARE products I take include supplements that provide:  Increased Mental Focus and Long-Lasting Energy-- CLICK HERE TO ORDER “SPARK” NOW; Enhanced stamina for running distance as they increase your body’s ability to utilize Oxygen more efficiently—CLICK HERE TO ORDER “O2GOLD” NOW; Nighttime Recovery for muscles and connective tissues—CLICK HERE TO ORDER “NIGHT TIME RECOVERY” NOW; And a Joint Health formula that includes glucosamine—CLICK HERE TO ORDER “JOINT PROMOTION” NOW. *  

Go Easy on the SALT and steer clear of processed foods that contain high levels of sodium: Salt actually contributes to dehydration which for the runner can cause decreased energy levels, sometimes nausea and leg muscle cramping.

Trim the FAT:  Soy instead of Dairy; Low-Fat or Fat-Free Dairy products; Broiled or Baked instead of Fried; Lean red meat (Limit Red Meat to twice per week); Ground Turkey as a substitute when you can.

Eliminate Refined Sugar: It is definitely NOT easy, but cutting out or cutting way down on simple, refined sugars will tremendously increase your performance as a runner.  This change does not, however, come without physical adjustments in your body.  You will most likely experience some level of “DETOX FOG” as a result of breaking the sugar addiction in your body.  It may last for 3-4 days, depending on the severity of your “contamination,” but BE ENCOURAGED…Once you get through this detox period you will most likely feel better than you have EVER felt or if you are over 40 like me  then you will feel better than you have felt in years.

The direct benefits of a sugar-free diet include: More over-all energy, Increased mental focus, Body’s increased ability to tap into FAT as a fuel source during endurance exercise such as distance running, and provides an over-all sense of well-being! (Natural sugars in fruit are healthy choices, but you can still over-do those sugars as well so eat all sugars in moderation)

Eat with GUSTO!  When you cut out or closely monitor and limit the sugar, salt and fat in your diet you will really begin to taste your food much better than before.  (That is, once the DETOX Fog has lifted!)

When you are truly hungry and there are no “Unhealthy” options available…A mixed green salad with tomato and balsamic vinaigrette Never Tasted So Good!

Eat well and enjoy this life that you have been given:  Live long and prosper.

Making healthy choices will ultimately give you more energy:  Energy to do all of the daily tasks you are required to do with less effort than before and Energy to participate in and excel at all of the activities you enjoy!

Distance Running as one of those activities you enjoy: Proper nutrition can help you improve your over-all time and help you achieve your distance goals:  5k, 10k, Half-Marathon and eventually a Full-Marathon if that is something you strive to accomplish.

Consider these tips the next time you are RUNNING:

Remember why you eat…For FUEL and not for FUN!

Understand what foods your body needs and give it those things.

Never eat when you are NOT hungry.

Never deprive your body of the nutrients it needs to function normally.

Implement a daily plan and stick to it.

Never give up…If you mess up don’t wait until tomorrow to do better—Make better choices at your very next meal!

Go enjoy running as a part of a Life Well-Lived!

I offer a special “Thank You” to Todd at RunningMateFitness.Com for a terrific 5k101 FREE running podcast!  If you are a runner who has been off for a while or who is just beginning for the very first time I highly recommend the 5k101 8-week running podcast.

Look for more Health & Fitness articles for runners coming soon at the NEW 3n1Fitness Blog or drop by and leave your feedback.  You can also visit the website at www.3n1fitness.com

Until next time…PLEASE REMEMBER TO MAKE TODAY COUNT!

-Lori V.

When it comes to running these days nearly everyone has an ipod or mp3 player for inspiration via their favorite music playlist or for training instruction via podcasts. 

 

If you're a beginning runner looking for a gentle yet challenging and effective transition from sedentary to successful then the FREE Podcast 5k101 available at www.runningmatefitness.com is for you!  Although it is FREE it is invaluable and would be well worth your money if you had the choice to purchase it--Choosing it over any of the others available on the market in virtually the same category.

 

5k101   is an 8 week program that will ready anyone who is willing to put forth the full effort for a 5k run in 8 weeks.

When and if you decide you are ready for the next step...A 10k run...There is another terrific podcast that is available through Itunes called Personal Running Trainer .  Although Personal Running Trainer is not free it is very much worth the investment of both your money as well as your time!

Personal Running Trainer offers to ready the 5k runner for a 10k race in 8 weeks.  Like the 5k101 podcast, Personal Running Trainer's 8-week 10k program is very specific and takes the guess-work out of your training program; Telling you when to run, when to rest, how far to go, and how long it should take you to get there.  Makes it nice for those of us who lack the creativity and time to come up with a schedule on our own.

Another nice thing about PRT  program is that they also offer 10 weeks to half-marathon training and 12 weeks to a full marathon podcast as well...A one-stop-shop, if you will.

You can download the 5k101 FREE Podcast byCLICKING HERE!
You can download the PersonalRunningTrainer Podcast Program of your choice by CLICKING HERE!

The following Ten Tips for Running Success came directly from the website: www.personalrunningtrainer.com and I just found them very helpful.

Ten Tips For Running

presented by:

www.personalrunningtrainer.com

1. Train, don’t strain. That was told to me by a veteran marathoner with many 1st place finishes to his name. It’s turned out to be one of the best pieces of running advice I’ve ever heard. It means; push yourself, but listen to your body. Be patient and give yourself time to condition. You will be rewarded with runs that feel easier and are more enjoyable and you’ll notice faster times and overall better performance as a result.

2. Avoid the heat. It’s a killer. Fighting the heat robs your body of running energy and makes you loose water & electrolytes necessary for performance.

3. Don’t avoid hills. They are great training tools and mental challenges. It’s OK to slow down on an incline. Don’t make the mistake of leaning into a slope - stay upright.

4. Run tall. Your form can make you a more efficient runner. Avoid excessive side-to-side or up and down motion. Keep your back straight and head held high. Keep your eyes on the horizon - don’t watch the ground. Find the stride that’s most comfortable for you.

5. Stay fueled & hydrated. Make sure you’re drinking enough water or sports drink before, during and after your run. You don’t want to run on a full stomach, but you’ll have more energy if you eat something nutritious at least 30-45min. before a run.

6. If you’re hurt, stop running. I know it’s hard to stop in the middle of a training routine, but pain is your body’s way of telling you something’s not right. Seeking medical attention at the earliest sign of a problem is your best bet to get back to running as soon as possible. If you push your luck, you could end up being out for much longer, make the problem worse, or cause permanent damage.

7. Stretch. It improves flexibility and builds muscle strength and is a very important part of a training routine. Don’t skip it!

8. Don’t be a one-dimensional runner. In other words, cross-train. Runners who challenge their muscles with activities other than just running are stronger and faster. Cross-training also gives you a more well-rounded fitness for a healthier you. Examples of cross-training are weight lifting, swimming, and/or biking.

9. Set realistic goals. Set yourself up for success and make goals that are reasonably attainable. Once your start meeting your smaller goals, it will inspire and encourage you and you can set your sights even higher.

10. Enjoy it. Besides being great exercise, running is a great way to relieve stress, enjoy and explore the outdoors and to challenge yourself. Even if you can only run a few feet at a time, be thankful that your can run, that you’re alive and healthy enough to do that. Take pride in your progress as you complete each step!

Thanks for visiting my blog.  Please check back regularly for new articles with tips, techniques, and tools for your fitness success.  Until then please remember:  Make Today Count!

Lori V.
www.3n1fitness.com

Written By Certified Personal Trainer, Lori Vick

www.3n1fitness.com

 
What IS Fat? 
Fatty tissue is considered “inactive” tissue. Inactive simply means that fat just sits there.  Some fat, of course, is necessary for your body to function properly so if can “pinch an inch” that’s okay!  When you take in calories Your body processes those calories in basically two categories:

• Calories to be utilized for immediate energy
• Calories to be stored for future energy 

For this reason it is imperative to weight loss that you expend

more calories than you take in each day or the excess calories will be stored as fat and that is exactly the opposite

of what we are trying to accomplish with exercise and proper nutrition.
One way to be certain you are expending more than you are retaining is to choose an endurance exercise as your primary aerobic activity--Three to Four times per week if possible.  Endurance exercises really help your body tap into the fat stores and utilize them for energy both while you exercise and beyond.  I am biased to distance running, but you can choose anything that involves an elevated heartrate for more than 15 minutes...And something that will most likely
MAKE YOU SWEAT!


What IS Muscle?

Muscle tissue, on the other hand, is considered “active” tissue. Active means it requires some “maintenance.”
To maintain muscle you need to:

• Consume a recommended 1 gram of Protein per kilogram of body weight every day
• Incorporate at least two days per week of some sort of weight-baring exercise be sure that you allow for at least one day of “recovery” time each week, as your muscles need rest as much as they need to be challenged
  
  

Why is Muscle Mass Important?

 

First is Metabolism:

 If your body has more muscle than fat that means you have more “active” tissue than “inactive” tissue, thus the basis for a healthy metabolism.  Your body will then burn more calories just sitting around.  Also, with more muscle than fat you will feel more energetic and less sluggish. That is a great payoff!

 

 

Second is Strong Bones:

 We all need to take every precaution to insure that our bones stay strong in order to avoid Osteoporosis:

• Make sure we get the recommended daily allowance of Calcium and Magnesium each day
• Incorporate at least two days each week of weight-bearing exercise, as muscle density and bone density are Directly Related! 

 

How Will Strength Training Help me Avoid Osteoporosis?

 

When you do any type of weight-bearing exercise you are using your muscles.

If it is something new then your body needs to “adjust” by becoming stronger in the specific areas you are working.

Example:  If you have never done push-ups before they will be difficult at first.  You may struggle to get through one full push up. as you continue to work on them, however, the muscle groups that assist with push-ups will respond to the stress by getting stronger. before you know it you are doing 5, 10 maybe even 20 in a row with relative ease.

Amazing!

What does this have to do with Osteoporosis?

When your muscles are getting stronger your bones get the message that they too need to step it up.
(To execute those push-ups you need strong bones as well.)
Your bones will also respond negatively if you do nothing to strengthen and maintain your muscles. So when your muscles are becoming weaker your bones get that message too!  As you remain sedentary your bones begin to get weaker and eventually more porous.  Brittle bones means more fractures.  Regular Strength Training is something simple you can do to try and avoid all of that!

 

***FITNESS FLASH***

After age 30 our muscles naturally begin to decline unless we actively pursue activities To Counter that!

I have exercised intentionally for most of my life, but today I primarily consider myself a “Runner” who “Cross Trains.” 

If you are a runner who has been off for a while or one who is just beginning for the very first time I highly recommend the 5k101 FREE 8-week running podcast.

Look for more Health & Fitness articles for runners coming soon at the NEW 3n1Fitness Blog or drop by and leave your feedback.  You can also visit the website at www.3n1fitness.com

Until next time…DON’T FORGET TO MAKE TODAY COUNT!

-Lori V.

Welcome to my new 3n1 Fitness blog... I can't wait to see what the future of this journey holds!
Please feel free to leave comments, questions, ideas or anything else you feel led to share here and please check back as I will definitely be blogging here on a regular basis. 
I plan to write articles, give tips, recipes and anything else pertaining to fitness