Tag Archives: eating

Running & Weight Loss: A MUST Read!

runners connectThis is a must read article for all athletes, and especially girls and women. It is courtesy of RunnersConnect.net, a team of expert coaches and fellow runners dedicated to improving one’s training and racing through community motivation, social engagement, unparalleled knowledge, and proven training plans. (The founder/creator was a fellow Brown University cross country and track athlete!) Basically this is a BLOG / website that everyone should have in their back pocket…especially runners!!!!

Running and Weight Loss: An In-Depth Look at the

Relationship Between Exercise and Energy Balance

Last week, I introduced metabolism and described how body weight and resting metabolic rate (RMR) are connected. I also mentioned that there are three components to metabolism: resting metabolic rate, the thermic effect of food, and energy expended for physical activity.

In this article, we’ll shift from the metabolic process and focus on the physical activity portion of metabolism and discuss the ways in which exercise can affect energy balance.

Read the rest of the article here: http://runnersconnect.net/running-nutrition-articles/running-and-weight-loss-exercise-and-energy-balance/

Happy National Peanut Butter Day!

It’s January 24 and guess what that means? It is National Peanut Butter Day!! How I didn’t know in advance so that I could prepare adequately is just a disgrace and I promise to make amends next year!

My absolute favorite food in the world is peanut butter. It can go on basically anything – and making the eating experience 10 times better. It’s amazing on apples, bananas, celery, bread and pretzels. It is even better in shakes and on ice cream. I like the natural kind just as much as the sugary sweet store-bought brands. Regardless, it is the best combination of protein, carbs and fat. And as a runner – it just goes so well.

How do you like your peanut butter?

 

A Distance Runner’s Strength

On Monday afternoon, one of our runners – a senior girl – did something she had never done before. She won a major high school cross country invitational race. To make it even more special, it was our own school hosted Spanish River Invitational. The girl is Ellyn and her win was extra special for a number of reasons.

Ellyn had a rough year last year (as she admits to during a PB Post and Sun-Sentinel interview which I’ve included below). Nearly six-feet tall as a 17 year old and running over 35 miles per week, Ellyn had trouble keeping her body at a solid and strong weight. As a result, her junior cross country season ended early and the damage was tough for her to handle. However, rather than falling in the win or wilting under the stress and pressure, Ellyn did something we could all take a lesson from…

Ellyn spent her junior track season building up strength. Then she spent this past summer building up distance and base endurance. And at just her second real meet of the 2012 High School Cross Country season, she won. She won with a strong, gutsy performance. And all who watched were just as impressed as those who know her and her story well.

Distance running is tough. Cross Country and Track are two of the hardest sports. There is no coasting, there is no cheating, there is no “just getting by.” You feed your body poorly – you’ll eventually do poorly. You skip your runs, it will show in your meet performance. Similarly, you put in the work and you take care of yourself – and your body will reward you. Our sport is sorta like life. And when you have champions like Ellyn break through and take a big step in the right direction of their personal journey, you can’t help but be proud!

Read the full article from yesterday’s paper (following Monday’s win by Ellyn). Also congrats to the entire Girls Cross Country team that won the overall team title at the 2012 Spanish River Invitational.

 

Exercising On Vacation…Is it Possible?

I just got back from an amazing cruise through Vancouver and Alaska and had an absolutely wonderful time. However, upon returning, I jumped on the scale and saw I put on nearly 10 lbs during my ten days away (well maybe closer to five after weighing myself the next morning)! How is that possible, you may ask? Well, I was on a cruise and I enjoyed every minuted of it – including the food, the desserts, the unlimited hot chocolates, the speciality snacks, and of course the midnight chocolate buffet!

In fact, I might say, I am surprised I didn’t gain more! And with that, I’d like to offer my tips as to how to eat whatever you want on your vacation (within reason – meaning don’t stuff yourself beyond feeling well!) and not gain too much weight!

1. Take the stairs! My brother, Michael, and I put this rule into effect way back when my family starting cruising in the mid-90s. We knew we wanted to eat a ton and basically enjoy whatever we wanted…so we decided that we would never take the elevator. And I am proud to say that I have stuck with that commitment to this day! It is very rare that you will find me on an elevator on a cruise. I think I made one or two exceptions in this past seven night cruise (once when I was dressed up for formal night in heals, and the other when I was having trouble with the rocking seas).

2. Take the stairs! Yep, I said it again. While traveling in the airports, take the stairs rather than the escalator. Of course – the exception being when you are carrying your luggage and can’t physically make it down or up the stairs. Same with the people movers…don’t use them…it’s faster (and better for you) to walk. And if you are traveling with someone who insists taking the people mover…just walk on the normal floor beside them.

3. Enjoy the stops and cities. Wherever you are, the best way to enjoy a new city is to walk or run it. You see so much more than you would in a cab or car. While some tours may require that you travel a farther distance away from the center city (and therefore cannot walk or run), there are many restaurants, sites, and experiences to be had close to your hotel…and you should try to always walk to them! (Make sure you bring comfortable shoes so that your three inch heals don’t ruin your vacation or your opp to get some good exercise!)

4. Get the heart pumping. While in Vancouver, B.C., my husband and I traveled to both Stanley Park and Grouse Mountain. Both offered amazing opportunities to enjoy the locations, weather, views and of course get some exercise. At Stanley Park, we walked along side the water banks and on the trails within the nearly 1000 acre park. But there were bike rentals available and we also saw many locals biking, roller blading, running, walking, and more. Then at Grouse Mountain, we took the tram up to the top, but there were many people that hiked what is dubbed the “Grouse Grind.” In fact, many locals said they hike the 1.8 mile, 2,800 foot elevation gain trail weekly if not daily! We decided if and when we returned, we would definitely try the hike. (It’s free when you hike too. The tram was $10 each way.)

So with these few, small tips, it is possible to enjoy your vacation, the food, and still keep the weight gain at a minimum…or at least low enough that when you get home — you can take off those extra few pounds pretty quickly.

AdvoCare 24-Day Challenge

As mentioned in the Diet and Health section, I decided two weeks ago to get my eating schedule under better control, clean up my food (less oils, fats, sugars) in and effort to improve my skin/reduce acne breakouts, and improve my energy levels with less coffee and more vitamins! I started the AdvoCare 24-Day Challenge after it was recommended by numerous friends and business colleagues and promised I’d share updates on how the program was treating me. Well here is my first update – on day 11 of the program and right after the first 10-day cleanse:

  • The first ten days went by very quickly and I felt satisfied. I did not have any coffee (for those of you that know me – this is a huge win in itself!); stocked up my fridge with organic vegetables, fruits and meats (chicken, eggs and salmon): and felt pretty comfortable following it all. After a few days – you get used to the schedule of when to have foods, vitamins, supplements, etc. and it becomes the norm.
  • My exercise routine remained the same as it was prior to the start of the AdvoCare 24-Day Challenge. (I will add that I ran a comfortable 65 quarter on the track half-way through the 10-days but I can’t really attribute that to the diet!)
  • I lost a total of 5 lbs; 5 inches on my belly; and a quarter inch on my hips. I was in pretty good shape before so didn’t have a lot to lose but I can 100% see my abs better – which is always a trouble spot for me. I need to get my body fat percentage measured again so that I can report that accurately.

And here is the proof! (Please ignore the awful tan lines from running!)

Let me know if you want to also try out the 24-Day Program as I’m a new distributor! Or visit my AdvoCare website here.