PowerAde & Gatorade the truth behind the electrolytes....Which I do love to drink as well by the way, but as you know anything in excess is not good for you. For example think about filling up your car when it's already on Full, it's no point right, so you fill it up when it's half full or almost empty. That's how you refuel your body after a long workout or run due to losing a lot of sweat and electrolytes such as sodium and potassium. But never overdo it on such hydration drinks as though it is water on a day to day basis. Most people will drink such products because of the flavor or desired taste. But with anything in excess it can send you into fluid overload, or imbalance. Too much sodium or potassium is not good for you because it can send you into renal failure or cause dehydration. So when you Power up do so in moderation and when necessary, after a hard workout, or when sweat is lost. Water in my opinion is your best option in any case, before, during and after any vigorous workouts. Esp. during the summer when the heat index is higher. Always think healthy and always think smart, never overdo any fitness, replenishing, or protein drinks. Read the labels, ask questions, listen to your body, trust it when it send you warning signals, consult your primary physician, and most importantly Love your Body!
Monday, May 5, 2014
Do you have an ADE?
PowerAde & Gatorade the truth behind the electrolytes....Which I do love to drink as well by the way, but as you know anything in excess is not good for you. For example think about filling up your car when it's already on Full, it's no point right, so you fill it up when it's half full or almost empty. That's how you refuel your body after a long workout or run due to losing a lot of sweat and electrolytes such as sodium and potassium. But never overdo it on such hydration drinks as though it is water on a day to day basis. Most people will drink such products because of the flavor or desired taste. But with anything in excess it can send you into fluid overload, or imbalance. Too much sodium or potassium is not good for you because it can send you into renal failure or cause dehydration. So when you Power up do so in moderation and when necessary, after a hard workout, or when sweat is lost. Water in my opinion is your best option in any case, before, during and after any vigorous workouts. Esp. during the summer when the heat index is higher. Always think healthy and always think smart, never overdo any fitness, replenishing, or protein drinks. Read the labels, ask questions, listen to your body, trust it when it send you warning signals, consult your primary physician, and most importantly Love your Body!
Working Out Effects your Face????????
Have you ever notice that when you workout not only are you changing your body you are also changing your face? Many people that workout sweat excessively causing the pores on your face to clog up with all the electrolytes and bacteria that was once in your body. The electrolytes that you are wasting are insensible losses. Meaning, that when you breathe, void, and sweat you are wasting these chemicals. Increase build up on your face can cause acne, blemishes, and start allergies that you weren’t even aware of before (aka face pollutants). So the way to fix this problem is to take care of your skin, especially your face. I recommend washing your face before and after workouts. If you notice any breakouts use Salicylic Acid OTC and Triclosan for bacteria. Always apply a moisturizer of your choice and drink plenty of water (if not on fluid restriction) for adequate hydration. These measures if done routine will help you have clearer and healthier skin. So instead of just working your body for a euphoric image. Try a more holistic approach which includes your Mind, Body, Health, and Skin.
Staying Healthy in an Unhealthy Environment
Staying Healthy in an unhealthy environment is really hard especially when you have been away from form that environment due to school, work, or travel. When you are faced with unhealthy decisions first you have to stay calm. Don’t overwhelm yourself just focus on what you have been doing like portion control, your workout routine, and staying positive. Also influence others around you include them in this healthy lifestyle you are choosing. Go walking, help with cooking, instead of fried meals do bake or broil instead, and biofeedback is great. Turn all negative feedback and make it positive. Watch healthy cooking shows, read healthy magazines, go to seminars, and participate in local marathons. Although challenging don't give up on what took you time to build. You can do this!!!!!!! http://www.healthismypassion.org/blog-me.html
Definition of Health
According to The American Heritage Dictionary Healthy is defined as.........
ADJECTIVE:
health·i·er, health·i·est
But I have broken being Healthy up into two parts
Heal-To restore (a person) to spiritual wholeness.
Thy-possessive form (just the word)
Heal in my own words means to mend someone back to a holistic and restorative point even better or almost better than before. Thy to take possession over your health so that you can stay healthy. Once healed of bad habits and an unhealthy lifestyle you can take possession over your circumstances, over doubts, and fears. Being healthy gives you a sense of control over yourself. Your life is only what you make of it.....so make it a healthy one.
<a href="http://www.thefreedictionary.com/heal">heal</a>
http://education.yahoo.com/reference/dictionary/entry/healthy
ADJECTIVE:
health·i·er, health·i·est
- Possessing good health.
- Conducive to good health; healthful: healthy air.
- Indicative of sound, rational thinking or frame of mind: a healthy attitude.
- Sizable; considerable: a healthy portion of potatoes; a healthy raise in salary.
But I have broken being Healthy up into two parts
Heal-To restore (a person) to spiritual wholeness.
To become whole and sound; return to health
Heal in my own words means to mend someone back to a holistic and restorative point even better or almost better than before. Thy to take possession over your health so that you can stay healthy. Once healed of bad habits and an unhealthy lifestyle you can take possession over your circumstances, over doubts, and fears. Being healthy gives you a sense of control over yourself. Your life is only what you make of it.....so make it a healthy one.
<a href="http://www.thefreedictionary.com/heal">heal</a>
http://education.yahoo.com/reference/dictionary/entry/healthy
Walking to Running Faith Mission
Walking to Running Faith Mission
Color Splash Run TUTU Style May 2014
Columbus, MS Pilgrimage 1/2 Marathon April 2014
Mercedes 1/2 Marathon February 2014
Pace 5K 2013
Marathon Training St Jude 2013
Marathon Training
MY MINDSET AS OF NOW......
RUNNING BY FAITH WITH THE BIGGEST LOSER
1/2 Marathon 2013
1/2 Marathon 2013
WALKING BY FAITH!!!!!!
RUNNING BY FAITH WITH ST JUDE MARATHON
1ST 5K Dec 2012
RUNNING BY FAITH WITH COLOR ME RAD
RUN or RUST
How to Prevent Marathon Fatigue
How to Prevent Marathon Fatigue
Strength train to prevent muscle breakdown at the end of a marathon.
By Susan Paul
Published
April 23, 2014
Hi Susan-
I live in the Chicago area and did my first marathon last fall in Indianapolis. I'm 52 and my time was 4:01:05 and I was happy with that but want to break the 4-hour mark. Around the 21-22-mile mark my quads started burning. Would doing more squats and lunges help me improve in that area?
Thanks for your time,
David
Hey David-
Thanks for your question and congratulations on your marathon! A four-hour marathon is a great time!
Squats and lunges will help improve the strength of your quadriceps, glutes, and hamstrings. That said, squats and lunges alone might not be the sole reason for the sensation of fatigue you experienced. However, incorporating strength training into your running routine is a great idea regardless. As a distance runner, begin with a lighter weight and more repetitions. Three sets of 12 to 15 repetitions is an endurance type of weight workout. As you adapt to the workload of lifting and running, you can increase the weight and move into a more strength-oriented weight workout routine using heavier weight and do 2 to 3 sets with 6 to 8 repetitions. Running before weight training is a great combo workout routine. By running and then weight training on the same day you are simulating the end of the marathon fatigue and you can give your legs a rest day on the next day. When alternating days of running and lower body weight training, your legs don't get a break!
Here are some other things to consider as you ramp up your training schedule:
Assess your core strength because it is essential for maintaining good running form, especially in the latter stages of the marathon. Strong abs, back, and hip muscles, as well as, adequate flexibility are also important factors with fatigue. Check out these five core exercises for runners.
Next, include some lactate threshold runs in your next training cycle. While the marathon is more steady state running, as we fatigue in the later miles, our heart rate climbs, so lactate threshold runs can simulate the later stages of the marathon and help prepare us for that fatigue. This type of training raises the ceiling of your aerobic capacity, delays the onset of anaerobic metabolism, and trains your body to process lactate, allowing you to run faster longer with less fatigue. Lactate threshold pace is a comfortably hard pace, usually about 10 to 15 seconds slower than your 5K pace.
My two favorite lactate threshold workouts are:
Warm up beforehand with an easy 2-mile run. Include one of these workouts into your training week every other week.
4 to 6 x 1 mile at lactate threshold pace with 1 minute rest between mile repeats
10 miles easy, then finish it off with 4 miles at lactate threshold pace
Cool down with 1 mile, at an easy pace.
Consider your race nutrition too. Taking more run nutrition, and taking it earlier on in the race, may help you stave off fatigue. Remember what and when you took it during the race and experiment with this aspect during your training. Try taking some nutrition as early as mile 3 or 4 and every 20 minutes thereafter.
Keep in mind that this was your first marathon and your body is still in adaptation mode to the physical challenges of distance running. As you keep up with your endurance training, your ability to stave off fatigue in the later miles will improve.
All the best to you!
Susan S. Paul, MS
Strength train to prevent muscle breakdown at the end of a marathon.
By Susan Paul
Published
April 23, 2014
Hi Susan-
I live in the Chicago area and did my first marathon last fall in Indianapolis. I'm 52 and my time was 4:01:05 and I was happy with that but want to break the 4-hour mark. Around the 21-22-mile mark my quads started burning. Would doing more squats and lunges help me improve in that area?
Thanks for your time,
David
Hey David-
Thanks for your question and congratulations on your marathon! A four-hour marathon is a great time!
Squats and lunges will help improve the strength of your quadriceps, glutes, and hamstrings. That said, squats and lunges alone might not be the sole reason for the sensation of fatigue you experienced. However, incorporating strength training into your running routine is a great idea regardless. As a distance runner, begin with a lighter weight and more repetitions. Three sets of 12 to 15 repetitions is an endurance type of weight workout. As you adapt to the workload of lifting and running, you can increase the weight and move into a more strength-oriented weight workout routine using heavier weight and do 2 to 3 sets with 6 to 8 repetitions. Running before weight training is a great combo workout routine. By running and then weight training on the same day you are simulating the end of the marathon fatigue and you can give your legs a rest day on the next day. When alternating days of running and lower body weight training, your legs don't get a break!
Here are some other things to consider as you ramp up your training schedule:
Assess your core strength because it is essential for maintaining good running form, especially in the latter stages of the marathon. Strong abs, back, and hip muscles, as well as, adequate flexibility are also important factors with fatigue. Check out these five core exercises for runners.
Next, include some lactate threshold runs in your next training cycle. While the marathon is more steady state running, as we fatigue in the later miles, our heart rate climbs, so lactate threshold runs can simulate the later stages of the marathon and help prepare us for that fatigue. This type of training raises the ceiling of your aerobic capacity, delays the onset of anaerobic metabolism, and trains your body to process lactate, allowing you to run faster longer with less fatigue. Lactate threshold pace is a comfortably hard pace, usually about 10 to 15 seconds slower than your 5K pace.
My two favorite lactate threshold workouts are:
Warm up beforehand with an easy 2-mile run. Include one of these workouts into your training week every other week.
4 to 6 x 1 mile at lactate threshold pace with 1 minute rest between mile repeats
10 miles easy, then finish it off with 4 miles at lactate threshold pace
Cool down with 1 mile, at an easy pace.
Consider your race nutrition too. Taking more run nutrition, and taking it earlier on in the race, may help you stave off fatigue. Remember what and when you took it during the race and experiment with this aspect during your training. Try taking some nutrition as early as mile 3 or 4 and every 20 minutes thereafter.
Keep in mind that this was your first marathon and your body is still in adaptation mode to the physical challenges of distance running. As you keep up with your endurance training, your ability to stave off fatigue in the later miles will improve.
All the best to you!
Susan S. Paul, MS
Friday, April 18, 2014
Who Am I
Hello World,
My Name is Holly and I am a Child of God,
Mother, Sister, Friend and Vegan! I'm also on a mission to change the
Health atmosphere using my holistic approach. I will focus on Mind, Body,
Beauty, Soul, Fitness, Meditation, Endurance, and Confidence. All are which I
struggle with on my journey. So now I want to help other find themselves
within. For some it may take a lifetime, for other maybe less, it’s all about
how you view yourself, my main point Yourself. You have to love yourself in
order to find yourself. So think positive
Sunday, April 13, 2014
Set A Fire - Jesus Culture w/ Lyrics
Set a Fire down in my soul
That I can't Contain
That I can't Control
I WANT MORE OF Y0U GOD!!!!!!!!!!
Sunday, March 30, 2014
Blood Pressure Meds Article
Millions could go off blood pressure meds
http://blink.htcsense.com/web/
http://blink.htcsense.com/web/
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