Best Running Music Motivation Mix

I still love this music mix....it gets me in the mood and MOVING every time!  Give it a go this week.

What You Should Know About Running For Weight Loss

Runners may be familiar with the term ‘train gain,’ or weight gain that seems to magically appear even though you are in the midst of training for a race. The good news is, this doesn’t mean you can’t lose weight from running. That statement would be a myth, and the biggest one about running for weight loss that Dr. Jason Karp, PhD, founder of Run-Fit and author of Run Your Fat Off, has heard.

“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”

This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.

Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.

If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.

The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.

“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”

You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.

“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”

Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.

“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”


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5 Tips for Boosting Your Energy Without Caffeine

How many cups of coffee do you need a day to stay awake? Two, five or more? The fact is that we consume way too many caffeinated beverages.
 Maybe you are thinking, “Who cares?” But have you ever considered what caffeine does to your body? It stimulates the production of adrenaline and gives us more energy for a short time because it increases our heart rate and blood sugar levels. Though this might sound like a good thing, it actually has a negative effect: our body releases adrenaline in response to what it takes to be acute stress (fight-or-flight response) and as we all know, stress is not particularly beneficial for our health. If you want to quit coffee from now on, we have five useful tips on how to boost your energy without caffeine.

1. Take a cold shower

Do you have a hard time getting going in the morning? Then jump in the shower. Even when it takes a lot of effort: take a cold shower! This gets your blood pumping and you are guaranteed to be wide awake afterward. 😉

Here’s how: First, shower with hot water until you are nice and warm. Then start to lower the water temperature gradually – never turn the water instantly to cold. Once the water is cold, start with your legs, then rinse your arms and finally the rest of your body. Repeat this same procedure with warm water. Do as many cycles as you want, just make sure to end with cold water.
Contrast showers are perfect for getting your blood pumping and strengthening your immune system. The only thing you have to be careful about when taking a cold shower is that you start on the right side of your body – your heart is located on the left side and by starting on the right, you avoid putting too much stress on it.

2. Inhale essential oils

Essential oils smell wonderful and are beneficial for your health. If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. Lemon oil is particularly good. For a particularly refreshing kick, put a few drops of peppermint oil on your hands, cup them and breathe deeply. You can also massage your neck with peppermint oil – it’s guaranteed to perk you up!

Our tip: When buying essential oils, always make sure that they are therapeutic quality. Inferior quality synthetic oils can do more harm than good (like trigger an allergy).


3. Eat several small meals throughout the day


Are you tired after eating? That’s because your body is busy digesting, especially after big meals. Blood flow increases to the digestive system, which means that there is less oxygen available to the brain. And this reduced supply manifests itself in the form of fatigue. When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This results in you feeling tired and wiped out. Therefore, you should eat small meals (ideally 4 or 5) throughout the day. That way your body has a steady supply of energy without the overload.


4. Drink the right thing (in the morning)

Is the coffee machine your top priority in the morning? Do you need that first cup of the day to get going? If you want to stop drinking caffeinated beverages from now on (because, for example, it is bad for your digestion), then you should drink a glass of water as soon as you get up in the morning. Add a slice of fresh lemon – it’s refreshing and invigorating. As a general rule, you should try to drink plenty of water throughout the day: don’t forget that your body is about 70% water. Dehydration can lead to headaches as well as fatigue.
Would you like to know how much liquid you need per day? Here is how you can calculate your personal daily requirement: 30 ml x kg body weight = ml per day (15 ml x lb body weight = ml per day).


5. Stay active

Exercise can really perk you up! 😉 And we’re not talking about running a half marathon in the morning. A few bodyweight exercises  (like those in the Runtastic Results app), can get your blood pumping and help you start your day off strong.

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Why Am I Always Hungry? Here Are 11 Possible Reasons

Are you embarrassed by a growling stomach and plagued by the never-ending search for something to eat? Do you often wonder why you are always hungry?

Don’t worry, you’re not alone. Below is some research and a list of the 11 most common reasons. (Numbers 2 & 3 will probably surprise you.)

1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.

2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.

3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.

4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.

5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.

6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.

7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…

8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.

9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.

10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.

11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.


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How to Drink Water to Lose Weight

If it's really that simple, why isn't everyone doing it?  Or maybe they just haven't seen this video yet!


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The 4 Key Training Methods To Include In Your Home Workouts

Exercise and Fitness Advice

Following a home exercise programme can help you lose weight just as effectively as joining the gym, as long as you devise a balanced fitness routine - and stick to it. Why not also consider buying your own dumbbells or a small bench to help you stay motivated.

There are four key areas to cover in your home exercise routine: cardiovascular training, resistance training, core training, and flexibility work.

Cardiovascular

One of the simplest forms of home exercise is walking. This basic activity is often overlooked in favour of more exotic fitness pursuits, but walking is an excellent way to increase your energy and fitness levels, and start burning fat. If you're just starting your fitness programme, then build up gradually starting with daily five or ten minute walks.

If you're already at an advanced level of fitness then other cardiovascular options include power walking, jogging, running, swimming and cycling. Short sharp bursts of aerobic work, intense enough to make you out of breath, is the most effective way to lose weight.


Resistance
Although resistance training is easiest in the gym, you don't need equipment to do it. Any action that tires out your muscles before you've performed 15 repetitions counts as resistance training. You can train at home using repetitions of the squat, and the lunge moves, for example.


Core Training

Core training works on strengthening the deep stomach and pelvic floor muscles that support the lower back. It's easy to work on this area at home by practising contracting the muscles, and you can include a swiss ball in your programme to add variety.

Flexibility Training

Engaging in a stretching routine every morning will help you maintain and develop flexibility, and also help your posture improve, by stretching muscles that have become tight.


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Source: weightlossforgood.co.uk

5 Things No One Tells You About Running as You Get Older

Find some inspiration from 42-year-old Deena Kastor, running legend.

Even if you’ve never had the urge to lace up a pair of running shoes, you can’t help but feel inspired by 42-year-old Deena Kastor. This fall, she’ll return to the Bank of America Chicago Marathon—a race she won a decade ago—aiming to run 26.2 miles faster than any American woman age 40 or older ever has.

Over more than 20 years of logging miles and winning races, Kastor has absorbed a lesson or two about running. And now that she’s a wife, mother, and businesswoman, too, she increasingly recognizes how much her running career has taught her about success in all areas of life.

Here, she lets slip a few of her hard-earned bits of wisdom that’ll inspire you to accomplish any worthwhile endeavor—and maybe, just maybe, slip on those sneaks and hit the road.

1. You might encounter haters—but you'll also find a huge community to support you.

Kastor says she’s always faced those who questioned her decision to run. Her grandmother, for one, spoke up every time she saw her: “‘Enough is enough already! Put on some weight, save your knees!’ she’d say,” Kastor remembers with a laugh. Combine these types of messages with the all-too-typical self-doubt women feel in the gym or on the path, and you can see why so many quit running or feel too intimidated to start.

A sure antidote? Join a running group, where you’ll find like-minded (and potentially lifelong) friends to guide your training and cheer you on. Or, go spectate at a marathon or another large road race. “As people see that unfolding, they realize how many different abilities, bodies, and types of people are out there representing the sport so beautifully, in so many different ways,” Kastor says. “If you can put one foot in front of another, you can certainly accomplish this.” (Oh, and about those knees—studies show runners are actually less, not more, likely to develop arthritis as they get older. Kastor’s not-so-creaky joints helped her break the world masters half-marathon record last fall, clocking a 1:09:21. That’s 13.1 miles at 5 minutes, 19 seconds each.)

2. Rest is just as important as hard work.

Throughout her running career, Kastor has placed a high priority on recovery. Back when running was her full-time job and she logged 140-mile training weeks, she’d take four-hour naps in the afternoon—then hit the sack for another 10 hours of sleep each night. Now she runs less, in part because—like so many other female runners or walkers—she has to balance her running with family and work. So she focuses on making her downtime truly relaxing and restorative, a message she thinks could benefit any ambitious woman.”My leisure time with my family is very leisure. It’s lying on the floor and pretending we’re animals instead of running around and doing a million things. I try not to overstress my daughter or my husband and me with too many activities,” she says. “It’s hard when you feel that you lose traction if you slow down, like you’re not grinding all the time. But it’s really important to have mental and physical rest.”

3. You (still) don't have to deprive yourself to eat healthfully.

Good nutrition has stood as an essential component of Kastor’s training through the years. To her, eating well doesn’t mean banning treats from her diet—after all, she’s a famously terrific baker and foodie. Instead, she supports her running and maintains a slim frame by eating fresh, whole foods and allows herself occasional special indulgences. “If I want a piece of chocolate cake, it’s going to be something that I made or something from a high-end bakery—it’s not going to be from a box,” she says. “I never binge because I have that fix, but I always emphasize quality.”

She also adjusts her intake to match her mileage. “When I’m not training for a marathon, I’m not as hungry, so I’m eating lighter food,” she says. “When I’m in heavy training, I’m eating more heftily.” With this strategy, she ensures she has enough energy to power through her workouts, but avoids gaining extra weight that could slow her down. To fuel your own fitness habit, consider how long and intense of a workout you’re doing, and also what type—your ideal presweat meal differs depending on if you’re a walker, runner, or barre fanatic.

4. Food isn’t the only source of fuel.

Kastor also draws energy from positivity, and says finding joy in her running plays a huge role in her fast times. “Science now shows the physiological effects that positivity and negativity have on your body, and the results are extraordinary,” she says.

You can reap the rewards on a small scale during a tough spot in a race: “The simple act of putting a smile on your face or getting outside your head and looking around at the signs that people are holding, and getting a chuckle from them, releases good endorphins to help with your performance,” she says. On a higher level, surround yourself with people and activities that make you happy, and you’ll dramatically increase your odds of crossing any finish line. “Instead of success making you happy, I think the opposite is true—if you’re enjoying your life, and enjoying the pursuits you’re chasing, that makes you successful,” she says.

5. You might slow down—but you can still have big goals.

Sure, the time she hopes to beat this fall—2:28:40—is a few minutes slower than her fastest-ever time of 2:19:36. However, Kastor says she hasn’t lost the competitive drive she felt earlier in her career. “It’s ambitious to chase records and the fact that I still have the desire to is exciting to me,” she says. “Because it’s out of reach, it makes me really hunker down and focus on the small details to make it happen.”

That constant striving helps her perform better in her other roles, including as a parent to 4-year-old daughter Piper and president of a running group called the Mammoth Track Club. “I believe running teaches me to be a better person,” she says, and she firmly believes it can do the same for you. When you have a day that you don’t feel like running or working out but you do it anyway, remember how you powered through; the more you practice digging down deep, the easier it is to call on that strength when you face a traffic jam, a fight with your family, or a crisis at work.

“In life when you’re having a rough day, to stay mentally committed and get through that and still be a good mom and a good wife and a good ambassador to your community is really gratifying,” she says. “I wouldn’t have that if it weren’t for this sport.”

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The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood

There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.

The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.

It's more nutritious than regular yogurt.

Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.

It helps you feel fuller, longer.

Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.

Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.

While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.

It keeps your digestive system running smoothly.

You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.

It can help keep your weight in check.

A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.

There are some imitators out there.

The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.

It can be used as a healthy substitute in recipes or enjoyed on its own.

You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie.  Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.

Some studies suggest too much high-fat dairy can threaten your health.

A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.

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Monday Motivation: Go The Extra Mile

The Best Views Come After the Hardest Climb

As they say, go the extra mile, it's never crowded—and it's totally worth it....not least for the selfie or Instagram pic!

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Just Do It! Five Tips to Kickstart a Fitness Routine

We all have things we want to do – goals that we have set for ourselves to reach. As a fitness trainer, one of the biggest issues I've seen people come across is the divide between wanting and doing; meaning, they know they want to be healthier and workout more, but they don't know where to begin.

With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:


1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.

Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.

2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.

3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.

Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.

4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.

With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually  analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.

That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.

5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.

No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.

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Home Workout: Full Body Fat Burning HIIT Workout | The Body Coach

Recently voted No.5 in Forbes Magazine's 'world's top social media influencers' in the fitness category, Joe Wicks, aka. The Body Coach, is in the big leagues now.  Here's a quick home-workout that you should be able to squeeze into your daily schedule - it's under 20 mins - so no excuses!!  Enjoy.

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Ladies, Get Fit And Strong For The Menopause

Should women get in training for menopause? Yes – and the sooner the better.

Although menopause – the time when periods sign off for good – kicks in at around 50, symptoms like hot flushes, fractured sleep and a spreading waistline can start in the 40s. It's called the perimenopause:  the years when ovaries start winding down, creating hormonal changes that can influence bone health, heart health – and where you stack on weight.

But an exercise habit can do a lot to help, says Professor Lily Stojanovska, a researcher in women's health at Victoria University's College of Health and BioMedicine (in Australia).

"There's good evidence that exercise improves sleep and mood, and leads to better blood glucose control, as well as healthier blood fats and blood pressure. Exercise also improves the immune system and with that comes better health," she says.

Where women store weight can shift in midlife. Although women tend to store any extra fat around the hips and thighs during their reproductive years, come menopause any surplus fat tends to gather around the middle instead. That's more than a cosmetic issue – too much abdominal fat ups the risk of type 2 diabetes and heart disease.

That's why it makes sense to get an exercise habit that includes strength training before you reach 40 if you can, Stojanovska points out.

"The more strength training we do, the stronger bones become, the more muscle we build and the less fat we accumulate," she says. "Muscle burns more kilojoules than fat even when we're resting, and the more muscle we build, the easier it is to keep surplus fat at bay."

Can exercise also cool hot flushes?   The evidence is mixed – some studies find it helps, but others have found no effect. However some research, including a 2008 Australian study by Professor Wendy Brown of the University of Queensland's school of human movement and nutrition science has linked weight loss to fewer hot flushes – and weight gain to more hot flushes.

The message that regular physical activity and sticking to a healthy weight helps prime women for a leaner, healthier menopause needs to be much louder.  Figures from a 20-year study by Women's Health Australia show that women born between 1973 and 1978 who are approaching perimenopause are likely to be eight kilograms heavier at age 47 than women born between 1946 and 1951 were at the same age.

But if you've already reached perimenopause without an exercise habit, now's the time to start.

"You're around half way through your lifespan and at a point where you can influence your health in the second half of your life," says Jennie Burrell, a UK- based fitness trainer who's developed a 30-minute program for women at menopause that's a modified version of CrossFit, mixing cardio with strength training.

"Everyone has to age but you have some choice over whether you'll age with or without preventable health problems like metabolic syndrome, heart disease or diabetes. If we take action, we can probably end up healthier at 60 than we were at 30. Many women at midlife are now caring for elderly parents and often witnessing how the choices their parents made in their mid-lives are contributing to ill health and lack of independence in later life."

Yet the fitness industry doesn't always cater well for women who want to get serious about exercise in mid-life, says Burrell, who's speaking about fitness for women at midlife at the fitness industry conference, FILEX, in Sydney this coming weekend.

"This area of fitness is wildly under-served. In general, the fitness industry goes from full-on, high-impact programs to gentle exercise and aqua-aerobics and often bypasses mid-lifers who are active and strong.

"If a 55-year-old woman is climbing stairs and getting around then she's not ready for the 'soft shoe shuffling' movement regimes often offered to the over 50s. She's probably going to live to at least 85 so for me it's about keeping her strong, active and independent for the next 30 years – not pressing the 'power-down button'."

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Monday Motivation - Willpower

Sure, crossing the finish line is great, but having the willpower to start is just as important.

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How to Lose Belly Fat in 1 Week

Too much over indulgence over the Easter Weekend? 

It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again.  I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there?  I'm going to see if this really works.  If anyone who sees this cares to comment,  I'd love to hear from you. 

Is Your Metabolism Keeping You From Losing Weight?

Secrets of Metabolism

If you’re trying to manage your weight, you’ll need to mind your metabolism.

Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.

Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.

Metabolism Myths

Will eating more frequently boost your metabolism? An expert takes on three common beliefs.

People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.

Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.

Sleep

Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.

It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.

Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.

Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.

It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.

Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.


Protein

Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.

“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.

The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.

“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.

Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.

In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.

The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.

Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.

Weight Loss

When we lose weight, our bodies fight hard to regain it.

Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.

“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says.   One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow.  A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.

Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.

At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight.  The trouble is that their metabolisms slowed even as the pounds flew off.

By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.

Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.

Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.

“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.

Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.

In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.

Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.

Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of

Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.

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By Brenda Goodman, MA

How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

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Home Workout: 20 Minute Fat Burning HIIT & Abs Workout | The Body Coach

Here's a quick favourite home workout routine to keep you on track with your fitness goals over Easter Weekend.  Put aside 20-minutes to start each day with this little routine and you'll kickstart your heartbeat and metabolism  into gear. (Then a little bit of indulgence won't make you feel quite so guilty).  Enjoy!



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Monday Motivation - Determined

A good mantra to start the week....

Source:  Fitness Magazine

Running Facts - Funny, Interesting and Weird!

This is a light-hearted post for all those runners out there - particularly the more hardy ones in training for forthcoming marathons.  It won't give you tips on how to set a personal best, but it will arm you with facts and useful (?) info whilst you're chatting to your fellow-runners, waiting for your race to get started! 

Below are 13 funny, weird and interesting facts about running.  (Who's guilty of No.8?!) 👉😊👈

1. According to a study by the University of Arkansas with 408 participants, running makes you more desirable. 80% of men and 60% of women actually felt more attractive due to regular running.

2. The oldest marathon finisher comes from India and his name is Fauja Singh. At the Toronto Waterfront Marathon in Canada, the 100-year-old finished the race in a time of 8 hours, 25 minutes and 16 seconds.

3. The youngest marathon runner in the world is Budhia Singh. He has already finished 48 marathons before his fifth birthday.

4. Breast milk can taste sour after intense running training. The lactic acid produced during strenuous exercise is absorbed into the milk and can change its taste.

5. Runners who average more than 80 km (50 miles) per week are twice as likely to suffer from respiratory illnesses. Those who run 20-30 km (12.4-18.6 miles) a week have a stronger immune system and are less prone to colds.

6. Regular running training is good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.

7. The French ultramarathon runner Serge Girard holds the world record for the longest distance run in 365 days. He ran every day for a year, crossed a total of 25 countries and covered a total distance of 27,011 kilometers (16,783 miles).

8. Researchers have found that the majority of runners will straighten up when an attractive runner of the opposite sex is coming towards them.

9. The German Achim Aretz holds the marathon world record in backward running. At the 2010 Frankfurt Marathon, he crossed the finish line in a time of 3 hours, 42 minutes and 41 seconds.

10. In contrast to men, women usually run the second half of a marathon faster than the first. They tend to hang back more than men at the start, but continue to increase speed and finish strong in the second half of the race. This is what Professor Eric Allen and Patricia Dechow found when they analyzed 300,000 results from the Chicago Marathon.

11. One study looked at the impact of running on sex and orgasms. 78 runners began running four times a week. After nine months, they reported they were having 30% more sex. Plus, the number of orgasms they achieved increased by 26%.

12. The Kenyan Dennis Kimetto is the fastest marathon runner in the world. He set the world record of 2 hours, 2 minutes and 57 seconds at the 2014 Berlin Marathon.

13. The fastest runner in the world is the Jamaican sprinter Usain Bolt. He holds the world record in the 100-meter dash (9.58 seconds) and the 200-meter dash (19.19 seconds). His maximum recorded speed is 44.72 km/h (27.8 mph).



https://www.runtastic.com/blog/en/sports-fitness/13-funny-interesting-and-weird-facts-about-running/

Best Epic Workout Music 2017 Mix

Another mix of 'weekend music motivation' for you.  These mixes are just the thing to get me moving....hope you enjoy it too and feel the benefits of your workout.  Or just enjoy playing it whilst dancing around your kitchen!!