As a running coach who has successfully coached many people to their first marathon, I am often asked what should an athlete eat when they are running, before and after. First of all, the biggest mistake people make is not eating before a long run to burn more calories. Or maybe you are not hungry, especially for an early morning workout.
Good nutrition plays an essential role in the health and fitness of your family. However, only 22% of toddlers and preschoolers, and only 16% of kids aged six to eleven get the recommended five or more servings of fruit and vegetables a day, Ohio State research reveals. Enter: smoothies. Delicious and packing an impressive nutritional punch, smoothies make it easy to get in the essential sugars, fat, protein, minerals, and vitamins that fuel your family’s fit lifestyle. You can sneak several portions of fruit and veggies into one smoothie — a lifesaver if you have fussy kids.
Carbohydrates are a group of organic compounds made of carbons that include sugars, starches, celluloses, and gums. They serve as a major energy source in the diets of animals and humans. They provide fuel for aerobic and anaerobic activity. Carbohydrates provide sustained energy for aerobic activity and immediate energy for anaerobic or high-intensity activities. It is essential that long-distance runners and high-intensity athletes intake adequate carbohydrates before, during, and after activity. The appropriate amount will depend on the length and intensity of the activity. Carbohydrates are needed to burn fat and are metabolic primers. When you eat carbohydrates, they are released into your bloodstream, cause insulin to be released, and provide energy to the cells and the blood. This means that carbohydrates, taken in the right amount and in small amounts, can aid in weight loss as well.
High Blood Pressure or Hypertension is known as the silent killer. It is a condition that occurs without symptoms for many years and in most cases the cause is unknown. Genetic or environmental are the most explained reasons.
Blood pressure is the pressure your blood gives against your blood vessel walls as your heart pumps. Blood pressure rises with each heartbeat and falls when the heart relaxes between beats despite the fact that there is always pressure between the beats in the arteries.
Blood pressure is measured in millimeters of mercury. Normal blood pressure in adults should be less than 120/80 mm Hg. The higher, or top, number is called systolic pressure and represents the pressure at the peak of each heartbeat. It represents the when your heart is squeezing out the blood and the lower, or bottom; number is called diastolic and represents the pressure when the heart is resting between beats and filling with blood.
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The Fit Coast- Your Fitness and Nutrition Podcast:
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This part of the series covers various types of poultry, not just chicken, as well as what they lay — eggs. All too often, people limit their fare to the point where what they eat is so boring that they either become compulsive, binge, or give up altogether. There is more to life than boiled, skinless chicken breast.That said, allow me contradict myself immediately by saying that every fitness foodie’s freezer should contain a large bag of flash-frozen boneless, skinless chicken breasts! As long as you know how to prepare them properly, they’re easy, quick and delicious, but don’t limit yourself. Live a little and enjoy Nature’s bounty.
Chicken – Since we’re on the subject, let’s start with the most common form of poultry in the United States. Like beef, there are several different varieties, such as capons (a castrated rooster – the same idea as a steer), roasters (usually large), fryers (the most common) and stewing hens (old layers used for making soup). Because of the demand, you can purchase either a whole chicken; what’s often termed “best of fryer” which leaves out the bonier parts; or only one part, such as drummettes, which are often prepared with a hot sauce for messy, albeit delicious, appetizers.
Looking to maximize your workout? Follow these steps to best nourish your body before working out and to launch recovery mode after a great workout.
Step 1: Hydrate, hydrate, hydrate!
Although it seems like a simple task, it is absolutely essential! The body needs to be hydrated in order to process calories and have energy available for use. Without being hydrated, there is little your body can do to produce fuel.
Step 2: Pre-Workout Snack
The main goal of your pre-workout meal is to provide energy for your muscles to use. When it comes to fueling your body, timing, and consistency of your meal are the two most important things to focus on. So the best advice is to consume foods that are easy to digest and to allow the proper amount of time to digest.
The role of the fitness professional is changing. There is a new reality of doing business within the fitness industry. How many new fitness businesses opened in your area in the last year? The trends are indicating that more fitness professionals are specializing in a niche market yet broadening their service offerings for that target market.
The old 60-minute one to one fitness programs you were currently running are soon to be extinct in favor of group workouts that are shorter in duration but more intense that come with follow along nutrition programs.
How do you evolve your client programming to keep up with the changing fitness business?
Why not offer a group nutrition program? Yes, a group nutrition program. The number one reason your clients come to you is for weight loss so how are you helping them during the other 165 hours of their week when they aren’t working out with you?
“As fitness professionals, we sometimes go a little overboard when trying to prove a point, or, at least, I know I do. This article and 6-day wellness journal are based on a true story of a personal nutrition experiment I conducted (on myself) back in 2009.”
December 13th Sunday 2009
Today I’m going to start an experiment to help a few of my clients better understand some of the nutritional theories and methodologies that I have learned, used and applied over the years. Why am I doing this experiment? Well, I have a few clients who are on the fence regarding the importance of specified energy sources and daily healthy food choices for each individual person. And, some still have doubts that everyone is different and will react differently to all sorts of foods (the good, bad and indifferent). Now, I’m not saying it is an easy process to figure this out, but it is important and it is well worth it, trust me! There has been a lot of trial and error for my clients and me over the years (and let’s not count how many total years it has been, we can just say a lot).
Every now and then I am reminded of, what has become old hat to me, the new “shiny object” (to avoid) for some. This particular shiny object I am referring to is Gluten.
Before I even venture down this path, I want to be very clear about something; while I may have done enough independent research, out of sheer necessity, and visited enough healthcare facilities to be awarded an honorary degree, I am NOT a Doctor. I’m not even a Phlebotomist.
All my life I’ve been a bit of a medical oddity. There’s been nothing textbook about my body, and the way it responds to “modern” medicine. I could ramble about my medical history for days. Unfortunately, no matter how many times, or how many people have attempted to dissect it, the puzzle pieces never seem to match up. I won’t bore you with my complete medical history, as there simply isn’t enough Ritalin in this world to hold anyone’s attention for that. Not even my own. Yes, you can add Attention Deficit Disorder to that loooooooong list.