Sometimes we get stuck in a rut. Add these foods to your diet and maybe you can break out of it!
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Carbs Aren't Bad... -
I just finished running 8 miles in 1hr. 6min! I haven't run that much at one time since the marathon in 1999! I'm feeling good about the Broad Street Run on May 7. Remember the info. and a sample training program are listed below.
I just wanted to leave a few notes on what helped me get through the run this morning.
Yesterday around 2:15pm I ate 1c (cooked) brown rice and 1/2 c of beans as well as a 1/2c of Fiber One cereal. Sounds like a lot of carbs but I purposely wanted to store them so that I would use that fuel for my run this morning. Then, I did a light upper body workout hitting back, chest, shoulders, biceps and triceps and no cardio around 3:30pm. For dinner I had a large salad and chicken.
This morning I ate a banana and had a cup of tea before my run. The tea gave me a very small caffeine boost and the banana kept me from cramping up plus some sugar. I also washed it down with a huge glass of water. I waited 15 min. and began my 10 min. walking warm up on the treadmill. After 10 min. I started to run. I took 1-2 min. walking breaks every 15 min and continued.
My biggest insight ...I noticed my breathing was steady and comfortable even at 8 miles an hour. My yoga instructor said that my being able to breathe comfortably is from doing yoga 3-4 times a week. You learn to breathe in the class and everything follows.
After my workout I had 1/3c (precooked) oatmeal with 3 tbs. bulghur wheat. I added 3 egg whites, 2 tbs. flax seed oil and 1 packet of Splenda. I had 1/2 a grapefruit as well. This is a larger than normal breakfast for me but I burned over 1000 calories running 8 miles and I need to replenish my carb stores.
If you think of food as fuel you can eat all the carbs I ate yesterday and not feel guilty. Remember carbs aren't bad. I used them for the purpose they were intended to be used---ENERGY!
Good luck!
Edna
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It's less than 3 months from this race in Philly so there's plenty of time to train. Here's the race information as well as a sample training program for a half marathon (13 miles) which is more than enough training to get you ready!
Click here for sample training program.
Click here for Broad Street Run information.
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Be creative here. Do two of these every other day and mix and match. Pick 1 exercise from 1-5 and pair it up with an execise from 6-10. Shape up that back side and you'll be wondering why everyone wants you to walk ahead!
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If you're a parent, read this! It'll work if parents are educated on good eating habits and if they make the commitment to their kids.
Click here to read article.
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Unfortunately, I don't get this channel but it's a wealth of information. At one point I petitioned Comcast to try and add this channel to our lineup and still nothing. Can anyone in the Philadelphia area let me now if they have access to Fit TV?
http://fittv.discovery.com/
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One of these women is you! Read on for more tips and inspiration.
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If you want a good mix of health information including nutrition and exercise articles sign up for the Prevention.com newsletter. There is an article under the "Health" tab called "Heart-Healthy Nutrition Principles." Great suggestions about whole grains and how to squeeze in an hour of walking every day!
Click here for article.
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Try these first thing in the morning or after workout for a 1-2 Punch!
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I swear by push ups, Ladies, for nice arms, shoulders and even abs whether they're on your knees, toes, or on a stability ball. Check this one out!
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Everyone needs to go through this Mayo Clinic slide show to get an idea on how much a serving is for cheese, meat, veggies, etc!
Click here for article.
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The Mayo Clinic does a nice job speaking to the physical effects of stess not to mention the mental effects. Personally, this is where yoga comes in for me.
Click here for article.
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