Deadlift! Oh how I love this exercise..

Here is a video from oxygen that shows great form..


http://www.youtube.com/watch?feature=player_embedded&v=VP8jCWNhT5s

Eating out is a fact of life in our busy world! here is a great site to help you make better choices.

Eating out is a fact of life in our busy world, but it doesn’t have to be a diet train wreck. HealthyDiningFinder.com provides dietitian-approved healthy-dining menu choices from thousands of participating fast-food and fine-dining restaurants across the United States. Menu choices—which emphasize lean proteins, fruits, vegetables, whole grains and unsaturated fats—meet calorie, fat and saturated-fat criteria. A new Sodium Savvy platform helps consumers find restaurant entrées with less than 750 milligrams of sodium. Healthy Dining’s new Kids LiveWell program, in collaboration with the National Restaurant Association, identifies healthier menu choices for kids.

Smart shopping in Natural Food Markets

Natural and organic food markets have sprouted up everywhere, offering you a nearby source for “natural” foods, such as organic produce and other foods that are free of antibiotics, preservatives, growth hormones and trans fats.

However, not everything in these markets is healthy. In fact, the layout of a natural food store can be challenging for even the smartest shoppers. Learn how to spot and navigate around the danger signs in store aisles before your next visit to the market. Jenna A. Bell-Wilson, PhD, RD, CSSD, co-author of Energy to Burn and owner of SwimBikeRunEat.com, shows you how.

Danger Sign: Organic Labels

The term organic means that the food is more than 70% free of pesticides, herbicides, fungicides, growth hormones, antibiotics, irradiation and genetic modification. Organic does not mean the product is low fat, low sodium, fat free, low calorie, nutrient dense, rich in phytochemicals or even plain old healthy. It simply means it has been certified “organic” by the United States Department of Agriculture (USDA).

Danger Sign: Crackers, Chips And Cookies—Oh My!

Natural food markets offer shelves and shelves of crackers, chips and cookies claiming to be organic alternatives to junk food—all without trans fatty acids. In these aisles, keep a close eye on food labels to make sure saturated fat hasn’t replaced trans fat. There are some better, tasty snack choices lurking on these shelves, but again, check the labels to find the healthiest options.

Danger Sign: Frozen And Faux Foods

More and more natural food markets are stocking up on frozen and “faux-meat” entrées to attract harried health-conscious shoppers. Stamped “organic” or “natural,” these products are convenient, but they can pack a lot of calories and fat into a serving size.

Occasionally indulging in a frozen pizza from one of these stores is probably not a problem if your overall diet is healthy. But don’t assume that a slice of pizza is low fat simply because you bought it at a natural food market. Some varieties can dish up a generous amount of total fat, so always scan the nutrition facts panels.

The wide variety of meat alternatives now on display can also push the fat envelope. Although they may offer less fat and fewer calories than the “real thing,” faux products can still provide more than a nugget of fat, some of which may be saturated. Flip the boxes and choose a meat substitute that provides the taste you are looking for with the least amount of fat. Pay close attention to the grams of saturated fat.

SIDEBAR: Danger Sign: Gourmet Food Section

Part of the lure of a natural market is the delicious, gourmet cuisine that often greets you when you come in the door. This strategically placed array of prepared wraps, focaccia bread sandwiches, spinach lasagna, wasabi-sesame-crusted tuna, grilled veggies and tofu meatloaf all conspire to defeat your best intentions— especially if you arrive hungry to shop! The good news is that those shiny cases do contain some healthy and fabulous choices; you just need to find them!

When in doubt, go for the greens, says Kyle Shadix, MS, RD, chef and director of Nutrition and Culinary Consultants in New York City. “The more veggies, the better,” he says. “Shy away from cream-based soups and sauces. Look for foods that aren’t marinated or swimming in oil.”

Steer clear of any food that is breaded or fried, advises Connie Guttersen, PhD, RD, author of The Sonoma Diet (Meredith 2005) andThe Sonoma Diet Cookbook (Meredith 2006). “When looking at prepared dishes, pay attention to the type of ingredients listed,” she says. “If it is a grain dish, [pick one with] whole grains, beans, legumes and lean proteins.” Guttersen also cautions that a “meatless [entrée] is not always lighter or healthier” than one that contains meat and that it is important to check the label for oil, whole-fat cheese or cream.

I just might have to check out this recipe..Quinoa Candy bars..but i will substitute vegan choc chips and almond milk ;-)

http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=2088

This inspires me..the love of trail running goes deep..

http://vimeo.com/37401807

A Study: Eating Slowing Inhibits Appetite

Mindful eating may be getting a boost from science. For more than 30 years, dieters have been told to eat slowly to reduce their intake of food. But until now, there has been no scientific evidence to support the theory.

“It started in about 1972 as a hypothesis that eating slowly would allow the body time for the development of satiety [fullness] and we would eat less,” said Kathleen Melanson, assistant professor of nutrition and food science at the University of Rhode Island. “Since then we’ve heard it everywhere and it has become common knowledge. But no studies had been conducted to prove it.”

In fact, early evidence suggested the opposite to be true. In the 1990s, one study examined the role of small bite sizes and found no effects, while a study of pauses between bites actually showed increased food consumption with more pauses.

But a laboratory study of college-age women over the past year led by Melanson confirmed the long-held belief. The results were reported in October by research intern Ana Andrade at the annual meeting of the North American Association for the Study of Obesity.

In the study, 30 women made two visits to Melanson’s lab, and each time they were given a large plate of pasta and told to eat as much as they wanted. When they were told to eat quickly, they consumed 646 calories in nine minutes, but when they were encouraged to pause between bites and chew each mouthful 15 to 20 times, they ate just 579 calories in 29 minutes.

“Satiety signals clearly need time to develop,” Melanson concluded. “Not only did the women take in fewer calories when they ate more slowly, they had a greater feeling of satiety at meal completion and 60 minutes afterwards, which strongly suggests benefits to eating more slowly.” The women also judged themselves as having enjoyed the meal more when they ate slowly than when they ate quickly, Melanson added.

One potentially confounding factor in the study was that the volunteers were provided water to drink with their meal, and when eating slowly they had considerably more time to drink before completing their meal. The greater consumption of water might have contributed to satiety under the slow condition. However, Melanson said that this factor reflects the real-world situation, since eating slowly allows more time for water consumption. She will conduct follow-up studies next spring that factor in water consumption as well as the consumption of higher calorie beverages like soft drinks or juices.

Additional studies will be conducted in the future to determine if there are different results for other groups of individuals. Melanson also plans to study “the physiological signals that suppress hunger or enhance satiety to see if there is a mechanistic explanation for our results.”

Practices to Develop Positive Attitude..

While we are on the topic of positive self talk.. thought I would share this with you!

Practices to Develop a Positive Attitude

Each of these practices are just a variation of positive thinking and a positive attitude, but from slightly different angles. They give you an opportunity to practice your skills throughout the day — and the more you practice, the better you’ll get, and the more benefits you’ll see.

1. Squash negative thoughts. After I learned to monitor my positive and negative thoughts, I started to envision a negative thought as a bug … and then I’d squash it! “I can’t do this!” SQUASH! Then I’d replace that negative thought with a positive one: “I CAN do this!”
2. Mantras. Anticipate your difficult situations and think of a positive mantra for that situation. Then, when things get tough, repeat the mantra over and over. For example, when I want to develop patience and learn to be in the moment, I just repeat advice from Thich Nhat Hanh: “Smile, breathe and go slowly.” It works!
3. See the good in any situation. You’ve heard the phrase, “Every cloud has a silver lining” … and that’s pretty true. Try to see the positive side to any situation, and you’ll enjoy it more, and you’ll feel better. Even tough situations have good sides: When something is difficult, see it as a challenge, as a way to learn and grow and get better and stronger. When there is a loss, see it as a reminder of what is important to you, of a way to cherish what has been lost, as a way to move on to something new, as a way to learn and grow.
4. Enjoy small pleasures. Every activity has small things that can be pleasurable if you pay attention to them and learn to enjoy them. A difficult day at the office can also be a time for you and others to come together — enjoy those moments with others. Running can be fun for its physical pleasure, for the beauty of the nature around you, for the peaceful time of meditation. Cleaning house can also be a time for meditation, and the pleasure of a clean room or laundered bedsheets cannot be overstated. Notice the small things and take pleasure in them, and any activity can be positive.
5. See the good in yourself. This is very important, because if you are negative about yourself, that affects whether you believe you can do something. If you think you’re an undisciplined person, you’ll have sloppy habits. If you think you’re lazy, you won’t work hard. If you think you’re dumb, you won’t try to learn. Instead, think positive thoughts about yourself. Try to see your strengths, see the good things you’ve done, see the silver lining in anything about yourself.
6. See the good in others. Similarly, every person has good in them — and if you look for their strengths and the good things they’ve done, you will be more positive in dealing with other people. This will result in people treating you better, and you’ll feel better as well.
7. Positive imaging. This is a tried-and-true method that has been tested on athletes — and has worked well for all kinds of non-athletes too. Visualize your success, or a positive image of yourself or any situation or activity. Visualize it in great detail, and allow yourself to feel positive things about this image. Then make the image come true.
8. Anticipate fun. Go into a situation or activity thinking it’ll be horrible, and it will be. Instead, go into that situation or activity thinking that you’ll have fun, that it’ll be a new challenge, that you’ll learn and grow from it … and it will be much more likely to be true. Compliments of Leo Babauta!

Sunday's 28 mile trail run..Started off pretty pukie..

Woke up Sunday morning later than usual to start a long distance trail run. I usually get up an hour and a half before any long run to do some positive self talk and doing my morning rituals. Sound kind of strange?? Well, its what gets me through my training. Anyways, Sunday early morning around 2:30- 3:00 AM I woke up nauseous and vomiting. Not sure the reason but i just felt awful. I had a horrible headache as if I had drank an entire bottle of Jack. I laid back down to get a little more rest before my alarm went off at 5:00 to get up for our run. I didn't hear the alarm..woke up on my own around 5:45 ish in a panic to get ready. Luckily I had my stuff already packed and ready to go. I wasn't able to make my breakfast and have my coffee etc.. and I was still feeling horrible. I really didn't want to run but I really couldn't reschedule because my schedule is very tight and this 28 mile run had already been planned out. So I grabbed my stuff and was out the door without putting a lot of thought into how crappy I was feeling. Met up with (Dawn) my running partner and we headed out for the hills. As she was driving I was trying not to puke.. BLAH.. we arrived at our destination and started our run. Still feeling crappy, but in my mind I was battling with not giving up, after all I have worked so hard to get to this point. I was trying very hard to stop those self defeating thoughts..on top of feeling crappy It was freezing, our fingers were so cold they hurt. We were in shorts because a 28 mile run will get warmer later. So we pushed on, I hydrated, ate the food I packed even though I felt queasy because I knew how important it was to fuel during a long run like this. As the morning turned into afternoon it warmed up to a perfect running temp and I was better mentally. Just being outdoors doing what I love even in tough circumstances feeds my soul..I was amazed how powerful the mind can be when having to overcome negative self talk and giving into a little nausea, not every training day is going to be perfect and I still think listening to your body is important, and I did think through this prior to going out, if I wasn't feeling better after 13-15 miles I would head back. But I felt strong enough to finish. Whats even more amazing we did 2 extra miles!!! Totally 28 trail miles!! I wanted to share my experience with you because when working hard toward a goal you set, not everyday is a perfect day and sometimes mornings can be a little tough but maybe just try and push through. Also, those who are struggling with weight and you feel a little pain or discomfort from your workouts it will get better..Not everyday is perfect! But the feeling of accomplishing a goal you set is perfect!

Here is a little motivational quote I love!

Here are some photos from Sundays run.. this is raw footage.. no makeup with bed head.. also My legs aren't really that white! I have poison oak so i covered my legs with medicine to prevent it getting any worse! Cheers!!

one of the beautiful stream we crossed

Dawn standing on this cool tree shaped like a capital "L" we saw on our adventure!

A view from a mountain side we were on..we run in and out of the canyons so you can imagine the work involved

This is me running on a lower trail and Dawn trying to capture me in action.

Focus....

As you know our 50 k is approaching! we are getting very excited. This is the last week of going strong, then the tapper begins. Today I was up at 5:30 completing my 6 miles of yasso's! feeling good and strong! Tomorrow is an easy 4 miles then rest on saturday to prepare for Sundays 26 mile trail run. Really paying close attention to how I fuel my body..

No-fear Stevia Vegan banana bread! Yummmy!

If you are thinking of going vegan or you are a vegetarian/vegan here is a great recipe for some good eats!! I love no meat athlete

http://www.nomeatathlete.com/stevia-vegan-banana-bread/

Running on Empty - Runner's World

Very interesting article.

Running on Empty - Runner's World

Women have heart attacks, and its happening in younger women. Don't think this just happens to men..

This is a serious subject. I have taught classes on this subject done speaking symposium on cardiac disease. A lot of women are under the impression they aren't likely to have a heart attack. This isn't true and its happening to younger women. Don't take your health for granted..start moving and improving your diet. Please read below for signs and symptoms.
http://www.fitsugar.com/Heart-Attack-Symptoms-Younger-Women-21874887

8 mile Tempo run, 6-8 miles of yassos Thursday and 26 miles of Kick ass trails on Sunday!

Happy Hump day! 8 mile tempo run today.. Felt strong, I have 6-8 miles of yassos tomorrow and 26miles on the trails Sunday!! I am focused!! I mean come on........Im a MoM and a GRANDMA!!!!! I can do anything! Cheers...................

No meat athlete..5-keys to the Pre- workout meal everyone should know..

Confused on what you should eat before a workout??? No meat athlete breaks it down for you!

http://www.nomeatathlete.com/pre-workout-drinks/

Fiber-Rich Vegetarian Diet Leads To Healthier Gut Microflora by Sandy Todd Webster

Consuming a vegan or vegetarian diet results in different profiles of gut microflora, with lower levels of potentially pathogenic bacteria such as E. coli, than eating a meat-based diet, says a new study in the European Journal of Clinical Nutrition 66, 53–60.

Intestinal microbiota represents the largest and most complex microbial community inhabiting the human body, says the study abstract. In fact, the influence of regular diets on the microbiota was widely unknown until researchers from the department of internal medicine VI, University Hospital, Tübingen, Germany, completed this study.

According to the abstract, researchers “examined fecal samples of vegetarians (n = 144), vegans (n = 105) and an equal number of control subjects consuming an ordinary omnivorous diet who were matched for age and gender.” They found that total counts of “bad” gut bacteria were significantly lower in vegan samples than in controls. Subjects on a vegetarian diet ranked between vegans and controls. The total microbial count did not differ between the groups. In addition, subjects on a vegan or vegetarian diet showed significantly lower stool pH than did controls; and stool pH and counts of harmful bugs such as E. coli and Enterobacteriaceae were significantly correlated across all subgroups.

“Maintaining a strict vegan or vegetarian diet results in a significant shift in the microbiota, while total cell numbers remain unaltered,” concluded the authors.

Some days are harder than others..yesterdays 21 mile trail run

Good Morning! I missed yesterday's post because I was on the trails. Yesterday was probably my most difficult training day run so far. I woke up in the morning already feeling sluggish and heavy. Really doubting my ability to conquer our long distance trail run. Struggling both mentally and physically, I still went through my morning routine of preparation. That's the beauty of training and setting goals, because you are going to have days when your just not feeling it and struggle both mentally and physically. But the key is to continue and push forward through those tough times. This I believe will help you in so many aspects of your life. Because not everyday is easy, nor should it be! That would be boring and it would make us less appreciative of our strong days. I made it through yesterdays run and on the way out to the trails I did some self evaluation and pep talk, confirming with myself that I will make it through because I believe in my self and my ability to push forward. It was a tough run and my body ached most of the run, but I did it and I feel better that I completed the run. I thought by sharing this with you, it might help you in your goals and training, that your not  alone in feeling frustrated, tired and challenged on some days..whether its your first 5k or your Ultra marathon its still the same feeling, everyone struggles and has tough days, but the key is to persevere anyway!

Brown Fat craze!! very interesting..

There has been a surge among the medical community regarding brown fat and weight loss. I have been reading several articles on this for some time and it seems people are now creating weight loss plans and sales pitches referencing these inconclusive findings.

http://healthland.time.com/2012/01/26/how-now-brown-fat-scientist-are-onto-a-new-way-to-lose-weight/

Asian Black rice salad

Food for Thought:

½ cup black rice
1 carrot, shredded
½ green bell pepper, diced
½ pint grape tomatoes, halved
¼ cup dried cranberries, chopped
¼ cup slivered almonds

Sauce
1 teaspoon (tsp) grated ginger
1 tablespoon (tbs) soy sauce
2 tbs honey
1 tbs light sesame oil
½ tsp black pepper

Rice: Boil black rice in 2 cups of water until softened, adding additional water as necessary. Remove from heat and allow to cool completely.
Sauce: Combine all sauce ingredients in bowl; set aside to marinate for 15 minutes or longer. Add sauce to cooled rice and combine.
Salad: For added color and fiber, toss rice and sauce mixture with your favorite greens (arugula, spinach and shredded kale work well). Serves four as a side salad.

Per Serving: 218 calories; 32 grams (g) carbohydrates; 5 g protein; 8 g fat; 2.58 g fiber; 34 g calcium; 244 milligrams (mg) sodium; 0 mg cholesterol.

Source: Recipe courtesy of www.blackrice.com

10 exercise myths

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research. 

Exercise Myth 1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually. 

Exercise Myth 2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. 

Exercise Myth 3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. 

Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know. 

Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management. 

Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage. 

Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. 

Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. 

Exercise Myth 10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently. 

Love my box checking....What works for you?

I dont know about you?? for me this works. If I have a box to check I will do it!

Check list #1 Way to cool Ultra training schedule week 10 BABY!! 22 more boxes to check!

                       

Burpee challenge. Just started this one I'm 7 days in 108 to go...

From the Author of Peas and thank you.. Lets keep it simple folks..Better Spaghetti Sauce From a Jar

I love this..Simple meatless dinner.


Better Spaghetti Sauce From a Jar

An Ultra Marathon? Are you Crazy?! Yes, as a matter fact I am..Sane is boring. Cheers!

Some may ask why I am running such long distances. There are reasons. During the ultras I come to a point where my body is almost dead. My mind has to take leadership. When it is very hard there is a war going on between the body and the mind. If my body wins, I will have to give up; if my mind wins, I will continue. At that time I feel that I stay outside of my body. It is as if I see my body in front of me; my mind commands and my body follows. This is a very special feeling, which I like very much....It is a very beautiful feeling and the only time I experience my personality separate from my body, as two different things. "              

                                                   -Yiannis Kourous

"If you start to feel good during an ultra, dont worry you'll get over it."
                                           -Gene Thibeault

This is why I'm a trail runner..its part of who I am..you must watch, maybe you will be inspired

http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D8ZPRWU2Ldu4&h=DAQFCy7JzAQFQiVC3HmOet3ciVQLWzTyBwVxamEFyc_n4LA

Getting the shape you want starts in the kitchen. 5 quick Nutrition tips

5 Nutrition Tips

1.      Improve your food environment.  This one is a challenge for even the most motivated athletes but the bottom line is if the food is in the house, you’re probably going to eat it.  Start being healthy by shopping healthy.   When you store food in the house, keep sweets, desserts and “foods of questionable nutrition” to a shelf in the pantry or a single cabinet.  Don’t be afraid to put some foods “out of sight” by using cabinets you don’t commonly look in.  I’m not saying to never purchase these foods—just to be smarter about what you bring into your household food supply and to what extent you expose yourself to it.  Your food environment is not only in the home, and you must consider where you eat out as well.  Consider eating at “healthier” establishments using some of the tips below as a guide but don’t forget to allow yourselves some leeway in what you eat and where.

2.      Color—eat more foods that are naturally Green, Red, Yellow, Orange, Blue, and Purple.  The chemicals that make these foods so colorful are also being shown to have many significant health benefits in our bodies (especially for athletes).  In addition, many of the foods that meet the “colorful” rule are also high in vitamins, minerals, fiber and carbohydrates.  Here’s a short list of foods to consider keeping in the house: broccoli, spinach, romaine lettuce, strawberries, tomatoes, cherries, apples, grapefruit, cantaloupe, squash, carrots, sweet potatoes, blueberries, blackberries, grapes, eggplant, and plums.

3.      Better Breakfasts—breakfast is the most important meal of the day.  When you wake up in the morning your liver glycogen is lower, your metabolism is slower, your body is craving energy.  Stop thinking of breakfast as being a huge multi-food kitchen disaster.  Instead, go simple, a quick smoothie, a banana, peanut butter on a slice of bread, all quick simple and easy could constitute a first “early meal”.  Just remember that you need to eat frequently throughout the day (every 2-3 hours is ideal).  When you are designing a healthy breakfast, especially for longer training days, think complex carbohydrate (oatmeals, pancakes, waffles, granola), fruit, and healthy additives like wheat germ, flax seed, berries, and nuts.  All of these foods can be used to make a powerful healthy breakfast.

4.      Keep a Food Diary—Want to be healthier?  Want to lose a little weight?  Simply keep track of what you eat!  Most people seem to know “what” to eat; it’s more a matter of getting them to eat it that is the challenge.  Keeping a food diary helps you stay honest; it holds you accountable to yourself.   The frequency with which you keep a food diary (i.e. daily, weekly, or periodically) depends on you (or your coach/dietitian). Researchers from Kaiser Permanente's Center for Health Research kept tabs on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers encouraged participants to adhere to a reduced-calorie, DASH eating plan and asked them record their daily food intake and exercise minutes.  After 20 weeks, the average weight loss was 13 pounds per person. But researchers discovered something else; the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!

5.      Stick to a simple healthy message—eat less saturated fat (solid at room temperature), eat smaller meals every 2-3 hours, eat more fiber (25-25 grams per day), eat lean protein, eat more fruits and vegetables, consume less simple sugar—these are “healthy” themed messages that should form the foundation of your efforts going into 2010.  Try and stay away from getting into the technical and “cutting edge” nutrition topics if you haven’t given significant efforts to improving your foundation of nutritional fitness.  For example, it’s silly to worry about the ergogenic effects of caffeine if you skip breakfast.  It’s useless to try and gain any benefit from eating a gluten-free diet if you aren’t eating enough carbohydrate to perform at a high level.  If you feel you are ready to dive in deep with the latest nutritional science topic, do it with an expert by your side—it’ll make sifting through the science more enjoyable, and hopefully more practical.

Cheers!!!

Love this..Its about you, YOU are important!!

Top Seeded at Runner's World

Love my Chia seeds!

Top Seeded at Runner's World

something to think about...Cheers!

A look at the science of high-intensity interval training. Along with some sample workouts

For those of you interested in improving your cardiovascular fitness this is a 

great article for you. Its lengthy and very detailed, you may or may not be 

familiar with the terms but it really explains HIIT training very well. I am a 

member of IDEA health and fitness association one of the worlds largest 

association for fitness professionals. Its basically provides  a meta analysis on 

several studies that have been done on fitness. Continuing education for me is 

vital. If you have any questions feel free to email me or ask away! Cheers!

A look at the science of high-intensity interval training.

The fitness industry is seeing a surge of interest in high-intensity interval training (HIIT), a burst-and-recover cycle that can offer a viable alternative to continuous aerobic exercise.

HIIT, which pairs quick bouts of high-energy exercise with low-effort rest intervals, is not exactly a new idea. As early as 1912, the Finnish Olympic long-distance runner Hannes Kolehmainen was using interval training in his workouts (Billat 2001). As our knowledge of HIIT has increased, exercise scientists have demonstrated that HIIT can

• boost the performance of competitive athletes;
• improve the health of recreational exercisers; and
• provide the benefits of continuous-endurance training with fewer workouts.

The standard way to improve cardiovascular fitness is to increase the volume of exercise—for example, with longer runs or bike rides, or more time on an aerobic machine. HIIT is intriguing because, according to current research, it can yield a broad range of physiological gains, often in less time than high-volume continuous exercise (Daussin et al. 2008).

With that in mind, this article will discuss the body’s cardiovascular, skeletal-muscle and metabolic adaptations to HIIT and compare them with the body’s responses to continuous endurance exercise. (Continuous aerobic training is defined as exercising—running, cycling, swimming, etc.—for more than 20 minutes at a steady intensity.) Also included here are research-based examples of HIIT and continuous endurance training.

Cardiovascular Physiology 101: Basic Reponses and Adaptations of Aerobic Training

Before we can compare HIIT and continuous endurance training, it’s important to review how the body’s cardiovascular system adapts to an aerobic workout. During aerobic exercise, heart performance is based on heart rate, stroke volume (the amount of blood pumped per beat) and heart contractility (the forcefulness of each heart contraction). These variables increase blood flow and oxygen supply to meet the demands of exercising muscles.

The contraction of the skeletal muscle also boosts the flow of venous blood returning to the heart, which increases ventricle blood filling (called the preload). This elevated preload contributes to the heart’s enhanced stroke volume during exercise, and this in turn is a major determinant of aerobic performance (Joyner & Coyle 2008).

Progressive increases in endurance training trigger adaptations in the heart muscle structure: heart muscle thickens, and the left ventricle expands, improving heart function during exercise. Consistent endurance exercise—such as 30–60 minutes of continuous running or cycling 3–7 days a week—causes a long list of cardiovascular adaptations and responses

HIIT vs. Continuous Endurance Exercise: HIIT vs. Continuous Endurance Exercise: Cardiovascular Adaptations

Recent research shows that the cardiovascular adaptations that occur with HIIT are similar, and in some cases superior, to those that occur with continuous endurance training (Helgerud et al. 2007; Wisløff, Ellingsen & Kemi 2009). Helgerud et al. showed that 4 repetitions of 4-minute runs at 90%–95% of heart rate maximum (HRmax) followed by 3 minutes of active recovery at 70% HRmax performed 3 days per week for 8 weeks resulted in a 10% greater improvement in stroke volume than did long, slow distance training 3 days per week for 8 weeks (total oxygen consumption was similar in both protocols).

Another study (Slørdahl et al. 2004) demonstrated that high-intensity aerobic training at 90%–95% of maximal oxygen consumption (VO2max) increased left-ventricle heart mass by 12% and cardiac contractility by 13%—improvements comparable to those observed with continuous aerobic exercise.

VO2max is considered the body’s upper limit for consuming, distributing and using oxygen for energy production. Commonly called maximal aerobic capacity, VO2max is a good predictor of exercise performance. Improving cardiovascular function increases the body’s VO2max. Some research suggests that HIIT is better than endurance training for improving VO2max.

Daussin et al. (2008) measured VO2max responses among men and women who participated in an 8-week HIIT program and a continuous cardiovascular training program. VO2max increases were higher in the HIIT program (15%) than they were in the continuous training program (9%).

Improving cardiovascular function and increasing VO2max are major goals of patients with cardiovascular disease, which is why some cardiac rehabilitation centers are beginning to include interval training for heart disease patients (Bartels, Bourne & Dwyer 2010). Although traditional low-intensity exercise produces similar gains, improvements from interval training happen in a shorter time, with fewer sessions.

HIIT vs. Continuous Endurance Exercise: HIIT vs. Continuous Endurance Exercise: Skeletal-Muscle Adaptations

An increase in the size and number of mitochondria (the “energy factory” of a cell) is becoming a hallmark adaptation with HIIT (Gibala 2009). The increase in mitochondria density, as scientists call it, has been thought for many years to occur only from chronic endurance training.

During aerobic exercise, mitochondria use oxygen to manufacture high levels of ATP (adenosine triphosphate, the energy molecule of the cell) through the breakdown of carbohydrates and fat. As mitochondrial density increases, more energy becomes available to working muscles, producing greater force for a longer duration (allowing an athlete to run longer at a higher intensity, for example).

In a 6-week training study, Burgomaster et al. (2008) showed similar increases in levels of oxidative enzymes (proteins in mitochondria that accelerate biological reactions to liberate ATP) among subjects who performed a HIIT program consisting of four to six 30-second maximal cycling sprints (followed by 4.5-minute recovery bouts) 3 days per week and subjects who completed 40–60 minutes of steady cycling at 65% VO2max 5 days per week. An increase in mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

Related work by MacDougall et al. (1998) demonstrated higher levels of the oxidative enzymes citrate synthase (36%), malate dehydrogenase (29%) and succinate dehydrogenase (65%) in the skeletal muscle of healthy male undergraduate students engaging in 7 weeks of HIIT cycling sprints. Three days per week, subjects performed four to ten 30-second maximal cycling sprints followed by 4-minute recovery intervals. The higher levels of mitochondrial enzymes seen among the subjects led to improved skeletal-muscle metabolic function.

There has been a spike of current research explaining the complex molecular pathways that lead to increased mitochondrial density. HIIT can cause physiological changes that mirror the results of traditional endurance training, but the HIIT changes are accomplished through different message-signaling pathways (see Figure 2).

In this model, calcium–calmodulin kinase (CaMK) and adenosine monophosphate kinase (AMPK) are signaling pathways that activate peroxisome proliferator-activated receptor-g coactivator-1α (PGC-1α). PGC-1α is like a “master switch” that is believed to be involved in promoting the development of the skeletal-muscle functions shown in the figure. High-volume training appears more likely to operate through the CaMK pathway, whereas high intensity appears more likely to signal via the AMPK pathway.

HIIT vs. Continuous Endurance Exercise: Metabolic Adaptations

Increasing mitochondrial density can be considered a skeletal-muscle and metabolic adaptation. One focal point of interest for metabolic adaptations is the metabolism of fat for fuel during exercise. Because of the nature of high-intensity exercise, its effectiveness for burning fat has been closely examined. Perry et al. (2008) showed that fat oxidation, or fat burning, was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

Similarly, but in as little as 2 weeks, Talanian et al. (2007) showed a significant shift in fatty acid oxidation with HIIT. Horowitz and Klein (2000) reported that an increase in fatty acid oxidation was a noteworthy adaptation observed with continuous endurance exercise.

Another metabolic benefit of HIIT is excess postexercise oxygen consumption (EPOC). After an exercise session, oxygen consumption (and thus caloric expenditure) remains elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer calorie burning after exercise has stopped.

In their review article, LaForgia, Withers and Gore (2006) noted that exercise-intensity studies indicate higher EPOC values with HIIT training than with continuous aerobic training.

Final Verdict: And the Winner of the Battle of the Aerobic Titans is . . .

The major goals of most endurance exercise programs are to improve cardiovascular, metabolic and skeletal-muscle function in the body. For years, continuous aerobic exercise has been the chosen method for achieving these goals. However, research shows that HIIT leads to similar and, in some cases, better improvements in less time for some physiological markers. Incorporating HIIT (with appropriate intensity and frequency) into your clients’ cardiovascular training gives them a time-efficient way to reach their goals.

And since both HIIT and continuous aerobic exercise programs improve all of these meaningful physiological and metabolic functions of the human body, incorporating a balance of both programs in clients’ training is clearly the “win-win” approach for successful cardiovascular exercise improvement and performance. Go HIIT and go endurance!

Figure 1. Cardiovascular Responses And Adaptations To Endurance Training

Source: Joyner and Coyle 2008; Pavlik et al. 2010.

Figure 2. Signaling Pathways Of Continuous Endurance Training And HIIT

Source: Laursen 2010.

SIDEBAR: 7 Remarkable Endurance Feats

1. The official International Association of Athletics Federations world marathon record for men is 2:03:59, set by Haile Gebrselassie of Ethiopia on September 28, 2008, at the Berlin Marathon. Source:http://en.wikipedia.org/wiki/Marathon_world_record_progression.

2. The women’s record holder in the marathon is Paula Radcliffe of the United Kingdom in a time of 2:15:25. Source:http://en.wikipedia.org/wiki/Marathon_world_record_progression.

3. The fastest possible time for a marathon, based on human physiological characteristics, is predicted to be 1:57:58. This equals a 4:30-per-mile pace. Source:http://jap.physiology.org/content/70/2/683.short.

4. The longest certified road race in the world is the 3,100-mile Self-Transcendence Race in New York City, which takes place around a half-mile city block in Queens, New York. Only 30 runners have completed the race, which requires them to complete two marathons a day for 50 days. Source: http://3100.srichinmoyraces.org.

5. The longest bicycle race is the Tour d’Afrique, which travels 7,500 miles (12,000 kilometers) over 120 days from Cairo, Egypt, to Cape Town, South Africa. Source: www.africaata.org/sports3.htm.

6. One of the longest swims ever recorded was by Martin Strel in 2007. The Slovenian man swam the length of the Amazon River—3,273 miles—in 66 days. Source:href="www.amazonmartinstrel.com/">www.amazonmartinstrel.com/?page_id=1633.

7. Another outstanding swimming feat was by Benoit Lecomte, who swam 3,700 miles across the Atlantic Ocean from Cape Cod to France. He swam an average of 6–8 hours a day. Source:www.thelongestswim.com/#/atlantic.

SIDEBAR: 4 Great Endurance Programs

The following endurance exercise programs are adapted from research investigations reviewed by LaForgia, Withers & Gore (2006). Perform an adequate warm-up (~10 minutes of light exercise) and cool-down (~5–10 minutes of low-intensity exercise) for each program. All of the workouts below can be performed on any aerobic mode.

1. Maximal-Lactate Steady-State Exercise

The maximal-lactate steady-state (MLSS) workout is the highest workload an exerciser can maintain over a specified time period. MLSS exercise work bouts can last 20–50 minutes. The client works at a maximal steady state of exercise for the desired time (20–50 minutes).

2. Alternating-Aerobic-Modes Endurance Exercise

The client alternates aerobic modes (treadmill and elliptical trainer, for example) every 20–40 minutes of aerobic exercise, keeping the exercise intensity at ≥70% HRmax. Time spent on each mode is the same. The number of alternating modes depends on the client’s fitness level.

3. Stepwise Endurance Exercise

The client progresses from 10 minutes at ≥50% HRmax to 10 minutes at ≥60% HRmax to 10 minutes at ≥70% heart rate max on any aerobic mode. For a slight modification, the intensity might increase stepwise and then decrease stepwise as well. Thus, after completing the 10 minutes at ≥70% HRmax, the client would switch to 10 minutes at 60% HRmax and then 10 minutes at 50% HRmax.

4. Mixed-Paced Endurance Exercise

Using the selected mode of exercise, the program randomly varies endurance duration (e.g., 5-, 10- or 15-minute blocks) and exercise intensity. A 45-minute endurance treadmill workout could begin with 10 minutes at 50% HRmax, then sequence into 5 minutes at 70% HRmax, then 15 minutes at 60% HRmax, then 10 minutes at 75% HRmax, and finish with 5 minutes at 50% HRmax.

SIDEBAR: HIIT Program Development

Developing a HIIT program involves two prime considerations: the duration, intensity and frequency of the high-effort (or “work”) interval; and the length of the recovery (or “rest”) interval. The work interval can last from 5 seconds to 8 minutes. Power athletes tend to perform shorter work intervals (5–30 seconds), while endurance athletes will have longer work intervals (30 seconds to 8 minutes) (Kubukeli, Noakes & Dennis 2002). Intensity of the work interval should range from 80% to more than 100% of maximal oxygen consumption (VO2max), HRmax or maximal power output.

The intensity of the rest interval can range from passive recovery (very little movement) to the more common active recovery of about 50%–70% of the intensity measures described above.

The relationship of work and rest intervals is also a consideration. Many studies use a ratio of exercise to recovery. For example, a 1:1 ratio could be 30 seconds of work followed by 30 seconds of rest. A 1:2 ratio would be a 30-second work interval followed by a 1-minute rest. Typically, the ratio is designed to challenge a specific energy system of the body.

These workouts have been used in studies to induce cardiovascular and skeletal muscle changes. Each component of a training session is included.

PROGRAM 1:

Track Workout

Warm-up: Light 10-minute run around track.

Work interval: 800-meter run at approximately 90% of maximal heart rate (based on estimated HRmax: 220 − age). Each 800-meter interval should be timed.

Rest interval: Light jog or walk for the same time it took to run 800 meters.

Work-to-rest ratio: 1:1.

Frequency: 4 repetitions of this sequence, if possible.

Cool-down: 10 minutes of easy jogging.

Comments: The interval distance can be adjusted from 200 to 1,000 meters. Also, the length of the rest interval can be adjusted.

Source: Adapted from Musa et al. 2009.

PROGRAM 2:

Sprint Training Workout

Warm-up: 10 minutes of light running.

Work interval: 20-second sprint at maximum running speed.

Rest interval: 10 seconds of light jogging or walking after each sprint.

Work-to-rest ratio: 2:1.

Frequency: 3 groups or sets of 10–15 intervals. 4-minute rest between sets.

Cool-down: 10 minutes of easy jogging.

Comments: This is a sprint workout. The first few intervals should be slower, letting muscles adapt to the workout. It is important to avoid muscle damage during maximal sprinting. The warm-up session is very important.

Source: Adapted from Tabata et al. 1996.

PROGRAM 3:

Treadmill Workout

Warm-up: 10 minutes of light jogging.

Work interval: With treadmill incline at 5% grade and speed at 3 miles per hour (mph), switch to high-intensity interval—increasing speed to 5–6.5 mph—without changing grade. Each interval should be 1 minute.

Rest interval: Two minutes of walking at 3 mph. Do not adjust incline.

Work-to-rest ratio: 1:2.

Frequency: 6–8 repetitions of this sequence.

Cool-down: 5–10 minutes of easy jogging.

Comments: This is a hill-running interval session. Incline, running speed, interval length and rest interval can be adjusted.

Source: Adapted from Seiler & Hetleilid 2005.

SIDEBAR: 4 Important Questions And Answers About HIIT

Q1. How many times per week can HIIT be completed?

A: Research says three times per week may produce the best results while limiting injury (Daussin et al. 2008; Helgerud et al. 2007; Musa et al. 2009; Perry et al. 2008). Interval training pushes the body hard, so it is important to be fully recovered between sessions.

Q2: Barefoot running has grown in popularity in the past several years. Is it safe to do HIIT barefoot?

A: It is important to progress slowly into barefoot running regardless of intensity (Pauls & Kravitz 2010). The best method may be to perform other daily living activities such as walking, cleaning or gardening before beginning to run. Once a client is consistently running barefoot, there should be another progression with HIIT. Best recommendation: Begin with one or two barefoot intervals and increase to three or four over several weeks.

Q3: If a client has been inactive for several months, is it safe to start an exercise program with HIIT?

A: Restarting any exercise program requires a careful progression of activity level. Beginning with HIIT may increase the chance for injury and muscle soreness. A better approach is to start with continuous, low-intensity aerobic exercise. A client who can run for 30 consecutive minutes at a moderate intensity can progress slowly into interval training.

Q4: Is it okay to eat before a HIIT session?

A: The stomach empties its contents more slowly when exercise intensity exceeds 80% VO2max (de Oliveira & Burini 2009), thanks to changes in blood flow and hormonal and neurotransmitter activations. Eating foods that are low in fiber, lactose and nutritive sweeteners several hours before training, and being sure to drink plenty of fluids, will reduce the chance of gut problems during exercise (de Oliveira & Burini 2009)