Before morning workout
Eat within 30 minutes of waking up so you can jump-start your metabolism. Having some oatmeal, a banana, eggs are all great choice to start your day
Before afternoon workout
Your pre-workout snack should consist of foods that are easy to digest, low-fiber and low-fat within the hour. A banana, apple slices with peanut butter
After your workout
Eat within 30 mins - 1hours after your workout so your body doesn’t start burning muscle. The key factor is fuelling your body with protein. Handful of almonds or a protein shake, fruit smoothie with skim milk, cottage cheese with fruit, greek yogurt with fruit
Veggie noodles are the BOMB. Cooked or raw, they’re awesome in “pasta” recipes and salads.
I have a feeling this just made the top of my wish list, lol. WANT. HARD.
Cutter deets here.
How to spiralize veggies without a cutter via Oh She Glows
NEED THIS IN MY LIFE.
Yes please :)
Probably one of the best lists of fitness tips of this site
How appreciative are you of your life on a day-to-day basis?
Be more appreciative of your life on a day-to-day basis.
When things go wrong, who do you usually blame?
When things go wrong, don’t blame people.
Are you currently self-actualizing (making the most out of your true potential)?
Make the most out of your true potential.
What percentage of your self-talk is positive compared to negative self-talk?
Do you talk to yourself? We all do! Even if we don’t speak aloud to ourselves, every thought we have is a form of self talk. When you ask yourself questions, do you ask discouraging questions or empowering questions? e.g. Why am I always messing up? versus How can I improve myself? Many leading motivational speakers suggest speaking aloud to yourself in a positive manner. Repeating a positive statement aloud can create an extremely powerful feeling, both mentally and physically.
How much time do you spend each day thinking in a focused manner on your future?
Spend more time each day thinking in a focused manner on your future.
On a daily basis, how much time do you spend reading, studying or watching educational programs to learn something new?
Whether you learn through formal education, through reading or audio university, continual learning will improve your knowledge, self esteem, vocabulary, social skills and career opportunity. Continual learning also synergistically feeds the life improvement process. Truestar recommends a minimum of 30 minutes per day of additional learning in areas that can really make a difference in your life.
How much television and news do you watch/listen to daily?
Listening to or reading the news daily can often be disturbing to the conscious and subconscious mind. It is not very often that the news reports the good deeds of the world. While it may be important to be informed about world events, how much control do you have over these world events? Taking a break on negative or useless input allows you to control your output. Try reading a book as a substitute for television - the result may be a happier, calmer, more focused you.
On a scale of one to ten, where would you rate your attitude?
Every day situations will arise that test all of your daily success habits. When you experience negative thoughts, think back to your morning gratitude, and remember all that you have to be thankful for. It may help if you write down your morning gratitude thoughts so you can refer to them throughout the day. Challenging situations require positive and controlled actions; you do not control the situation, but you do control how you react to the situation.
more ATTITUDE TIPS
Whether you are young or old, wealthy or wanting to be, the Truestar Health Attitude Plan will have a positive and immediate impact on your life.
Truestar Health has a specific plan to improve your attitude based on the principles taught by the best of the life improvement masters including Zig Ziglar, Og Mandino, Deepak Chopra, Brian Tracy, Anthony Robbins and Stephen Covey. Sow a thought, reap an action; Sow an action, reap a habit. Sow a habit, reap a character; Sow a character, reap a destiny.
The most beneficial of the above-mentioned traits is always habit. If you can master your habits you can control your destiny. Truestar Health educates, creates discipline and implements new daily habits that will guide you to your destiny. We use three tools to teach you the habits necessary for self improvement:
- The Truestar Life Improvement Program: A plan to implement habits required to achieve your true potential. The Twelve Daily Success Habits are fully outlined and explained in The Truestar Life Improvement Program.
- The Daily Life Improvement Checklist: A cutting-edge personal development tool, our SPTS daily scoring system allows you to track your daily successes and quantify your progress toward your goals.
- The Truestar Goals Program: One of the most important areas of Truestar Health is the goals program. If you do not have goals to work toward you are living a life without clear definition and direction – you can’t hit a target that doesn’t exist. Completing and reviewing the five balanced areas of goal setting will enrich your life and allow you to get the most out of your Attitude Plan.
By helping you implement these tools into your daily routine, Truestar Health will guide you along the path to your true potential. Remember that change is the only true constant in life. The only effort required by you is to make positive changes as opposed to letting life steer you in the wrong direction.
Now that you are educated on the Truestar Life Improvement Program and its Twelve Success Habits, it’s time to put them into reality. Get in the driver’s seat of your life today, take responsibility for your attitude and commit to steering your life in a positive direction. Implement the Twelve Daily Success Habits, spend time writing and reviewing your goals daily in your Goals Program and execute the Daily Life Improvement Checklist as you change your habits one day at a time.
Just finished this little webinar through the American Council on Exercise on how to train for 5k, 10k, and marathons. I thought I’d share some tips for all my running fanatic followers :)
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
I like that there is no shame in walking and you shouldn’t assume that a car sees you
I hope this helps people with lunch ideas :) xx
I’m getting overwhelmed from so much amazing info.
Five Recovery Workout Ideas
Sometimes, the remedy to recover from an intense workout is another (easier!) one. A recovery workout helps with muscle soreness and flexibility by keeping your joints and muscles moving, so the day after your next intense workout, try one of these low-key ideas.
- Yoga flow: This 10-minute yoga flow workout from Jennifer Aniston's trainer Mandy Ingber will open up tight joints while also calming your mind.
- Foam roller: This 15-minute session isn’t about the calorie burn — it’s about taking the time to release knots in your fascia, the layer of connective tissue in your body. Knots and tight muscles can lead to injury, so do this foam roller exercise sequence on your rest days.
- Detox Pilates workout: This 10-minute detox yoga and Pilates workout features back-stretching moves and torso twists to open up your body.
- Walk it out: Alternate between an easy running pace and a brisk walking pace to recover from a long or intense run the day before. This walk-run treadmill interval workout is perfect for your recovery day.
- Walking hill workout: For another treadmill workout that makes you sweat without the harsh impact, try this walking hill workout instead. After you’re done, be sure to stretch out your lower-body muscles, especially your calves, to help them recover.