Life through my eyes...: Summer's coming, be body ready :)

Thursday, March 3, 2011

Summer's coming, be body ready :)

So in a recent "Self Magazine" article I read about some cellulite-fighting foods!

"Items with lots of water in them like tomatoes will help skin stay supple and healthy. Colorful veggies are loaded with vitamin C, which is essential to preventing collagen breakdown. And whole grains, such as brown rice, help keep your blood sugar stable, avoiding insulin spikes that signal your body to store fat rather than burn it. Happy Shopping!!"

Apples
Brown Rice
Bulgur
Celery
Cucumber
Grapes
Kiwi
Oatmeal
Oranges
Papaya
Popcorn
Red bell peppers
Tomatoes
Watermelon

Try to incorporate these in your meal decisions :)
Here comes summer!

2 comments:

CarsonMarch 4, 2011 at 6:37 PM
okay i need help! i really want to get summer-ready but i keep hearing conflicting things about pre-run/post-run exercise. i usually like to do some ab exercises before i go on a run... but i keep hearing that's bad. what is your take jenna?!
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UnknownMarch 4, 2011 at 7:25 PM
lol well.... we all know cardio cardio cardio helps break down a lot of that stubborn fat that just sits there but i think weights along with cardio is GREAT when your sore your body burns way more calories and weights make lean muscle if your eating right along with it. i personally do weights post-run just because im not tired after a lot of cardio but a lot of people suggest pre-run because cardio makes a lot of people worn down and not want to do as much after a run. I think its up to you but it is definitely NOT a bad thing! besides your definitely in shape BELIEVE ME!
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Great marathons to really get involved in for training :)

Ok so I recently just signed up again for the Austin marathon, which is a GREAT trainer one to begin with, maybe not as good as some others that don't include incline but its still a gorgeous run and a good one to try!

2012 Marathons to think about training/ registering for:

-Houston Marathon (January 15, 2012)
this one is already closed but would not hurt to try for next year, i would choose to do it as your first full marathon because it is perfect for that, especially it being in the colder month of January its great weather!

-Galveston Mardi Gras Marathon (February 5, 2012)
This one would be a blast! Mardi Gras & running, sounds good to me! So this one also ranges based off half/ whole marathon and when you sign up. So it ranges from $65-$125, check it out! http://www.galvestonmardigrasmarathon.com/REGISTRATION.html

- Austin Marathon (February 19, 2012)-
This registration should still be open it's prices range from $80-$130 depending on if you do the full or half and when you sign up but the website gives you all the details! http://youraustinmarathon.com/registration Austin is also a great cause it's known as the "Livestrong" marathon and gives back to that organization nationwide!

-Cowtown Marathon/ Fort Worth (February, 26, 2012)
I don't know much about this one but Dallas area is always a good area to start and a fun city. Registration is still open for this one. There are 5k's and 10k's in this one and a half and whole marathon. Depending on the date you sign up it can range from $75-$120.

-Armadillo Dash/ College Station (Unannounced)
So this one I have done before and it was great, the people who put it together did an awesome job for it being in a small town and it came together nicely. This is a good milestone marathon. I currently looked on the website and they currently do not have a date for 2012 yet its usually in march so keep an eye out for it!

-Rock and Roll Marathon Series/ Dallas (March 25, 2012) & San Antonio (November 13, 2011)
I have never personally done this one but I hear it is awesome! I think I will attempt it this year and see how it goes! If you sign up now before 12/15/2011 it is only $85 for the half marathon. Try it out and get a feel for it! http://runrocknroll.competitor.com/dallas/register
The San Antonio one is around the corner, you have until November 16th but if you miss that deadline then they say if available you can come to the expo and try to register there! http://runrocknroll.competitor.com/san-antonio/register

- Big D/ Dallas (April 15, 2012)
I hear good things about this one as well! I personally would not do it considering I choose to do the colder month marathons because i struggle in the heat running as opposed to super cold but....there are some of you who, God only knows why, LOVES running in the heat :) so take a look at this one too! It is a Great one for a beginner! http://www.texasmarathon.com/

Keep in mind to have fun with it! Make it a hobby or goal or just for fun, whatever the case they are fun and an amazing feeling after crossing the finish! Also be sure to search the website if you do sign up for one because you can also get GREAT hotel deals from the websites for that weekend alone. I know in Austin they gave me a discount just because I was signed up for the marathon and I got free food on top of that for showing I was! So get your training pants on and try some of these!

Running for Beginners....

Starting Out

1. Accept the challenge
"Everyone is an athlete. But some of us are training, and some of us are not." —Dr. George Sheehan, runner/writer/philosopher

2. Shoot for this (at least)
"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." —Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman
"The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." —Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4. Wear good running shoes
"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." —John Hanc, author of The Essential Runner

5. Think big (and wide)
"Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." —Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6. Take the "talk test"
"The 'talk test' means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera." —Runner's World editors

7. Listen to the rumbling
"If you feel like eating, eat. Let your body tell you what it wants." —Joan Samuelson, 1984 Olympic marathon champion

8. Relax to the max
"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." —Dave Martin, Ph.D., exercise physiologist

9. Don't crush the egg
"Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm." —Runner's World editors

10. Make time for a quickie
"If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." —Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

11. Follow Road Rule Number One
"Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." —Dr. George Sheehan

12. Try a "nooner"
"Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." —Joe Henderson, runner/writer

13. Warm up, then stretch
"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." —Runner's World editors

14. Stay "liquid"
"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." —Dr. Alex Ratelle, former masters running great

15. ...But be moderate
"Is beer good for runners? Sure...if it's the other guy drinking it." —Jim Fixx, author of the running bestseller, The Complete Book of Running

16. Listen up!
"You must listen to your body. Run through annoyance, but not through pain." —Dr. George Sheehan

17. Create your own running creed
"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." —Dr. Ernst van Aaken, renowned German coach

18. Come ready to play
"Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product." —Dr. George Sheehan

Basic Training

19. Take what you can get
"So-called 'junk miles'—those slow miles done on easy days or during warmups—do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories." —Hal Higdon, runner/writer/coach

20. Learn from your mistakes
"You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn't run for 5 days before the sub-4." —Sir Roger Bannister, first man to break 4 minutes for the mile in 1954

21. Dare to be different (but not dumb)
"In training, don't be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive." —Benji Durden, 1980 U.S. Olympic marathoner

There is 101 of these but i'll leave you with the the first 21 :) I'll post them in increments....

Moving from that treadmill to the Road...

I don't know about everybody but for me I love to train my pace on treadmill when training for a race and then move to road so that I am more likely to be faster. Treadmills help you run because the machine provides the forward motion. When you run outside you have to push against the solid ground, which requires more energy and puts a different stress on your ankles, feet, and legs.

Here is a couple tips of how to ease into the transition from the treadmill to the road:

-Ease into it
start by going outside once a week. If you run about 30 minutes on the treadmill then when you go outside run one minute then walk a minute for 30 minutes. On the second week, add another outdoor run and increase the run/walk ration to 2:1. Gradually decrease your indoor time as you increase your outdoor time.

--Slow Down
Sometimes treadmills aren't properly calibrated and you might be running slower and not as far as you think you have been. When you begin running outside you might be frustrated with the slower pace but here is how to compensate: IF you run a 9 minute mile pace on the treadmill, start your outdoor runs at 11 minutes per mile. After 10 minutes, speed up to 10 minutes per mile-- which is likely equivalent to the pace that you were running outside.

---Reduce the Mileage
If you slowdown and add more walk breaks, you will probably be able to cover the same distance you've been logging on the treadmill. But you are more than welcome to cut your distance back a little till you fully adjust to the outside terrain and conditions.

----Prepare for Bad Weather
Layered technical gear can keep you comfortable even if the weather changes during your run. Remove a layer before you start to sweat.

Good Luck Runners :)

Pre-Run Eating...

You want to fuel your body correctly before a run without over weighing yourself down...you also want to focus on eating it at the right time...keep in mind you DO want to eat before a run otherwise you will fatigue before you should.

You want to eat an hour before your run. Here is 3 easy things you can eat before a run:

1. 2 Graham crackers and a glass of milk- notice it is not the whole sleeve of graham crackers its only two, so make sure it is light enough that your not over filling yourself.

2. Whole grain Waffle w/ peanut butter on it- you can take it on the go with you :)

3. Homemade Trail mix- try putting cheerios, nuts, and raisins together as a homemade trial mix to fuel yourself before a run!

Try these three things to provide you some energy for a great run!!

Quicker Recovery & What to Eat after a Run.

So the quickest way to recovery after a long run is to eat something atleast 15 minutes after you run, it will lead to a faster recovery and you'll be able to go for a long run the next day....Here are some healthy fuel foods to consume after a post run:

1. a glass of 1% chocolate milk- It contains carbs, protein, and it tastes great.

2. brown rice pudding w/ bananas- it sounds kinda gross but try making some brown rice and add some sweetner & skim milk to it along with some cinnamon & cut up bananas... helps the body to replete after the exercise you just did.

3. english muffin w/ egg and a slice of cheese- once again it contains the carbs and protein needed for recovery!

Fuel your body :)

GU Packs...

If you are running a long distance then you more than likely are going to need the GU packs. GU carbohydrate and electrolyte gel formula is absorbed quickly for on-the-run, sustained energy performance. These were a life saver in the beginning of my run but I ran out before the end of the race: definitely something I would do differently... You can find them at Academy, Sports Authority, or usually any place like that. One thing though, you want to try these on your training before the day of because they can make you sick if your body is not used to them! I would go with the Strawberry Banana flavor :) Goodluck!

Shoes, shoes, shoes.

Where to begin...
Lets talk about shoes today. Shoes are one of the most important accessories to running. You really should see a specialist if you're going to run a half or full because you need to see how you run. You could have overpronation or underpronation. Pronation is the inward roll of the foot and in particular the heel and arch which occurs naturally at the heel strike as a cushioning mechanism. Overpronation is when the feet roll inward TOO much. Underpronation is the complete opposite where the feet don't roll inward enough. Sometimes you can figure this out on your own just by jogging a line and paying attention to the way you run. I, personally, fall in the Underpronation category. I went with the Nike Free's that have the support on the outside edges to correct my pronation. The extra support there pushes my foot inward trying to correct the problem. If you can not feel the difference then you can also look at your shoes and see where the wear is on them. If you overpronate your soles will wear down along the inside of the ball of the foot and these runners tend to be flat footed. If you underpronate your outer soles wear down along the outer edge and their feet tend to have high arches. So this is a helpful tip you want to check out before buying shoes :)

Life through my eyes...

Me.

Thursday, March 3, 2011

Summer's coming, be body ready :)

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