Month: May 2016

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Sweat

The 5 Toughest Foot Races In The World

Ever since the days of ancient Greece—when Pheidippides ran the first marathon to announce the defeat of the invading Persian army to the people of Athens—long-distance running has been seen as a measure of how fit and strong someone is  And ever since then there have been countless foot races held all over the world. Now, 2,500 years after that historic run, we still look for ways to challenge ourselves on foot.

But in the modern age we’ve managed to take the pain and suffering that comes with long-distance running to entirely new levels, finding even more devious ways to punish ourselves out on the trail and road. Some races that are held each year are so incredibly difficult that just completing them almost defies logic. These are the toughest foot races in the world. Here are five examples of some of the most extreme.

Marathon des Sables

Held in the Sahara Desert of Morocco each year, the Marathon des Sables (Marathon of the Sands) is a six-day stage race that covers 156 miles through one of the most inhospitable environments on the planet. That is the equivalent of running a marathon a day, every day, for nearly a week. Participants in the MdS don’t just have to be fit, but they must be self-sufficient too. They’re required to carry all of their gear and supplies—including water—on their back for each leg of the race, and they must navigate their way across a course that is remote and desolate. Those elements definitely make it one of the most difficult races in the world.

Badwater Ultramarathon

Each July a hardy group of endurance athletes gather in California to run an ultramarathon across the hottest place on the planet. They start at the Badwater Basin in Death Valley National Park, which sits at 279 feet below sea level, and end at the Whitney Portal on Mt. Whitney, which sits at an altitude of 8,360 feet. In between are 135 miles of deserts and mountains that must be traversed without stopping. Those who manage to finish Badwater in under 48 hours are awarded a belt buckle and a medal, but there is no prize money given out. The top runners complete the run in less than 24 hours.

Ultra-Trail du Mont-Blanc

Ultra-Trail du Mont-Blanc passes through three countries (France, Italy, and Switzerland), covering 103 miles through the Alps, and includes a total elevation gain of more than 31,000 feet. The route circumnavigates one of the most famous mountains in the world, Mont Blanc, on a trail that is both ruggedly beautiful and brutally demanding. This race has also been known to throw some nasty weather at competitors, who can face heat, rain, snow, and sleet—as well as both hot and cold temperatures—all on the same day.

Jungle Ultra

Another stage race, Peru’s Jungle Ultra covers 143 miles over five grueling stages that take place in the Manú National Park region of that country. It begins in the cloud forests of the Andes and drops more than 10,000 feet to the Amazon Basin below. High temperatures and humidity levels conspire with one another to sap the strength from the legs of runners, who must once again carry all of their supplies, water, and equipment with them across each stage of the race. Some of the dangers include swarms of biting insects, poisonous snakes, and other unique creatures.

The Barkley Marathons 

The state of Tennessee seems like an unlikely place for what just might be the most difficult running race of them all. The Barkley Marathons challenge runners to complete five 20-mile loops on an unmarked course that runs through Frozen Head State Park, a place that is renowned for its incredibly difficult terrain. The route includes more than 65,000 feet of elevation gain, and just to make things a bit tougher, competitors must finish in less than 60 hours. The first edition of the race took place back in 1986, and over the course of 30 years only 14 people have managed to finish it. That should give you an idea of just how difficult the Barkley Marathons truly are.

If your local 5K and 10K races aren’t giving you much of a challenge these days, why not give one of these events a shot instead? Any one of them is tough enough to push even the fittest runners to their absolute physical limits, and they all take place in scenic outdoor environments that are amazing to behold. If you’re looking for a new running challenge, one of these will definitely give you what you’re looking for.

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Lifestyle

What Your Running Socks Say About You

Head down to the starting line of your next local race and look at the ankles of your fellow runners. You’ll notice a greater variety of socks than color options of crayons in the huge 120-count box (“Macaroni and Cheese Yellow” is one of my favorites). Did you know that you can tell what type of a runner a person is by looking at their socks? It’s completely true.

Brightly Colored Knee-High Socks

You love to run and you express your joy of running through your outfits. You show up to races coordinating your clothing with the theme. St Patrick’s Day? Shamrock socks. Disney race? Minnie Mouse red and white polka dots. Fourth of July? Red, white, and blue everything. You get the idea. Your bright and cheery colors are a true pick-me-up for those of us having a bad race…because you remind us that running truly is about having fun.

Knee-High Socks With Words

You aren’t completely sure why you signed up for this race in the first place, so you might as well add a little bit of motivation—or humor—wherever you can. Things like “Beer Runner” or “Happy Pace” knitted into the sides of your socks in big, bold letters, are reminders that you really enjoy what you do, even when the going gets tough.

Solid-Colored Compression Sleeves

You mean business. You take your running seriously and your recovery even more so. You’ll do anything you can to shave three seconds off your mile pace or squeeze one more mile into each training week to hit or exceed your training goals.

Ankle-High Crew Socks

Comfort over fashion. You have no time for blisters, chafing, or rocks in your shoes. You aren’t concerned with trying to color coordinate your running singlet with your feet. And you might not have time for trying to find a matching pair of socks either, which is why you have multiple pairs of the exact same sock.

No-Show Socks 

You are a risk taker. Chafing on your Achilles tendon from the back of your shoes? Bring it on. Rocks, dirt, or other debris sneaking into your shoe past your exposed ankle? You aren’t afraid. Possibility for your sock slipping halfway down your shoe mid race? You’re willing to gamble.

No socks 

You’re likely a triathlete. You are obsessed with shaving every possible second off your finishing time, as is demonstrated by your super elite gear such as carbon fiber bike frames, aerodynamic handlebars, and time trial helmets. Trying to put socks on wet feet adds way too much unnecessary time to your transition, so you don’t bother.

Generic Cotton Socks 

You are either a beginner or a very, very lucky runner who has yet to experience the pain and discomfort of swampy, sweaty, blistered feet. If you are the former, I recommend getting some running-specific, sweat-wicking socks as soon as possible. If you are the latter, well, I suppose I envy your very rugged feet…and your luck.

Categories
Wellbeing

The Good Enough Mother: 20 Parenting Tips For Confident Motherhood

Motherhood is an eternal gift that offers amazing life lessons. Having children changes you on the deepest level, and it also shifts your perception of the world. The level of responsibility and pressure around raising a decent human being can feel overwhelming and sometimes impossible, but no less rewarding.

The skill of parenting is both learned and intuitive. Certain parental qualities are inherited through role modeling or early caregiving experiences, but much of what a woman knows about being a mother is evolutionarily wired into her. The contrast between what comes in as knowledge and what is inherent can create conflict and confusion around the “right” way to parent.

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Many women find it hard to trust their natural maternal instincts and feel the pressure to turn to books, experts, and doctors for answers that they can receive on their own by building self-trust and honoring the deep-seated knowledge that comes with being a mother.

As a therapist and mother of two grown children, I wanted to share a few tips that I learned by trial and error, and by honoring my own intrinsic instincts as opposed to my education.

You’re good enough, you don’t need to be great. You don’t need to be perfect in your parenting. Children learn as much from what you do wrong as from what you do well so trust the learning that comes with the messiness.

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You’re a human being before you’re a mother. The maternal identity is very strong and a beautiful part of who you are, but you are always a human being first. Remembering this will allow you to be compassionate and vulnerable—two important qualities for a mother.

When your children leave the nest you’ll feel lost and untethered for a long while. It’s hard to prepare for this day, but it inevitably comes. Be prepared to feel like you’ve lost a limb, because when you dedicate your whole life to something there is always a loss when it’s gone.

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Even your worst parenting mistakes won’t make a dent in the love you’ve provided. Avoid obsessing over small things like becoming impatient or forgetting something on the calendar because most of the time you’re providing amazing care. A little goes a long way with your children so trust the power of your love.

Worrying is a maternal instinct not a sign that you’re overreacting. There is no way you can avoid worrying about your children on every level. Worry is a natural parent of being a mother because you’re responsible for your children’s well-being. Allow it to happen and trust that it’s part of your instincts.

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Remember to always put your oxygen mask on first. Self-care is the first thing to go with parenting. Taking care of yourself is a way of role modeling self-value to your children. They need to know that Mommy’s health is important because then they will respect this about you and themselves.

Know that even when your advice gets rejected it’s still sinking in. Kids hear more than you realize, and they do take things in even if they seem like they’re ignoring you. You only need to say something once because they will take what they need and reject what they don’t.

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No matter how cool you try to be you’ll always be embarrassing. We all want to be “cool” when it comes to our kids, but you are embarrassing simply because you’re a parent. Being “friends” with your kids is not a healthy goal. You are the adult and they will respect that about you.

Savor all the moments in the car even when you’re sick of being a chauffeur. The undivided attention you get while in the car is unparalleled. Take advantage of this alone time when you have their attention by staying off phones and trying to make conversation.

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Learn to let go before you actually have to do it. Letting go is a long process so don’t wait until you have to do it. Practice little pockets of letting go each time they separate a little more. It’s easy to ignore it, but take it in and let it affect you as it happens.

If you want your child to use less technology then try doing it yourself first. Put down your phone and make it a point to be together in real time. This modeling will teach them more than your nagging or complaining about their screen time.

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Get intimate with your intuition because it knows more than your brain ever will. Trust your gut and what you feel because you are intuitively wired to “know” as a mother. Your brain will be filled with what you think is right, but what you know in your heart is what matters.

Be a better listener than talker. Sometimes it’s better to just listen than talk. Give your kids a space to vent without giving input or advice. This lets them uncover their own strength and trust their own process of self-discovery and learning.

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Model vulnerability if you want the same in return. This is the “go first” method where you show your feelings and share your thoughts as a role model for your kids. This lets them know that it’s safe to share because mom does it.

Find the balance between freedom and trust because you can’t have one without the other. Freedom is earned through trust when it comes to parenting. The more they honor and respect the freedom they’re given, the more they will want to build trust to maintain it.

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Make sure the skill of sharing feelings is as valued as grades or awards. It’s easy to get over focused on accomplishment, but emotional intelligence is even more important. An expressive and emotionally aware child will get much further than one who is only book smart.

Let your kids struggle because it’s an inherent part of the human experience. We live in a time of helicopter parenting, but you have to let your kids struggle so they can learn to be resilient and to tolerate difficult aspects of life.

What you do counts way more than what you don’t. When you feel guilty for not spending enough time with your children you can make up for it by simple moments of high-quality time. They will remember the time spent together more than the time apart.

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Being present is the greatest gift you could ever give. We can all be better at this, but making a conscious effort to put everything down and pay attention when your child wants to engage with you will allow you to be present and available in a new way.

If you want to raise good human beings be one yourself. You are a role model, and if you can remember this you’ll make choices and behave in ways that are aligned with how you want your children to be. They notice what you do and say, so practice being a good human all the time.

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Sweat

What Is The Best Time Of Day To Work Out?

Some people like to exercise in the wee hours of the morning before the rest of the world has woken up. Others prefer to wait until the evening, ending their day with a vigorous workout instead. Which is the best in terms of performance and results? Well, that depends on a number of factors, not the least of which is personal preference.  

Researchers haven’t found a distinct advantage over working out in the morning versus working out in the evenings, at least in terms of the number of calories burned. Studies have generally indicated that all other factors being equal, you’ll burn roughly the same number of calories no matter which time of day you choose to exercise. That said, there are less tangible benefits that are harder to quantify but can have an impact on how well you perform, and ultimately those variables will help you to decide when you should go for a run, ride your bike, or hit the gym.

Benefits of an A.M. Workout

One of the main perks that comes from working out in the morning is consistency. Studies have shown that people who start their day with an exercise session generally are more consistent with their workout schedule in part because as the day goes on, other factors can prevent you from finding time to get to the gym. But when it is part of our morning routine, we tend to stick with the plan more closely.

Additionally, if you’ve had a good night’s sleep, you might be more energized and ready to go in the morning than you would be if you waited until later in the day. That can equate to better performance on a run or bike ride for instance, as opposed to an evening workout when your energy levels might be waning.

Morning exercisers are also more likely to have a healthy breakfast, as their bodies will be craving food after a tough workout. Those of us who tend to sleep in might not take the time to eat something nutritious, but if you just finished an intense run or gym session you’ll need to refuel before launching into the rest of your day.

Finally, those who prefer a morning workout also tend to report feeling much more energized in the early part of the day. While the rest of us are still waking up and grabbing that first cup of coffee, they have already finished an intense cardio or strength session, have grabbed a hot shower, and are getting ready to take on the other challenges of the morning. But they do so with more vigor than those of us who hit the snooze button a few times.

Benefits of a P.M. Workout

Just as there are positive benefits from working out in the morning, there are some good things to be gained from hitting the gym later in the day too. For instance, some people have a difficult time shaking off the lethargy that follows a long sleep, and as a result their bodies aren’t as strong and energetic in the morning as they are in the afternoon or evening. That can lead to subpar performance during a workout, which means fewer calories burned (and could potentially lead to injuries too). For these types of people, it is better to wait until your body is fully awake and ready to go before engaging in an intense workout.

Exercise can also be a good way to deal with the stress of the day, helping to put the challenges of work, family, and the daily grind behind you. Taking all of the tension that you’ve built up throughout the day and channeling it into exercise is good for both your body and mind. Stress can lead to the buildup of cortisol in the body, which studies have linked to weight gain. A brisk workout can prevent that from happening while helping to clear your mind as well. Think of it as a workout for your physical and mental well-being.

Studies have also shown that there may be environmental factors that help make working out in the afternoon a better option. As temperatures warm up, it stimulates enzyme activity in the body, which helps muscles to perform more efficiently. This occurs later in the afternoon and early evening, suggesting that your body may find it easier and more effective to exercise during that part of the day too.

Personal Preference 

It seems obvious that good arguments exist in favor of both working out in the morning and the evening, but ultimately it comes down to what you prefer. Over time, your body will adapt to whichever schedule you choose, and that is the time of day when you’ll exercise most efficiently. So in the end, there really isn’t one part of the day that is better than any other. Only a time that works best for you.

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Nosh

Safe And Healthy Grilling All Season Long

This time of year there’s nothing like a backyard cookout with all the traditional fare, including hot dogs, hamburgers, and corn on the cob. As much as we all love grilling, research has shown that cancer-causing compounds can form when meats, poultry, and fish are cooked at high heat. Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat—including beef, pork, fish, or poultry—is cooked using high-temperature methods such as grilling directly over an open flame. HCAs and PAHs have been found to cause changes in DNA that may increase the risk of cancer. Also, anytime we grill there’s a risk of fire.
There are a few general guidelines to keep you and your family safe while grilling. To prevent fire make sure your grill is outside and away from any eaves, deck railings, and overhanging branches. Take the time to occasionally clean your grill and remove grease or fat buildup from the grills and in trays below the grill. Never leave your grill on and unattended.
To keep your meat safe on the grill follow these important suggestions:

Use a grill thermometer.

Keep the food on the grill until it’s thoroughly cooked, but not any longer. Use a grill thermometer to help determine when the food is done. Steaks, chops, and fish should reach 145 degrees Fahrenheit. Beef burgers and pork should be cooked to 160 and chicken and turkey to 165 degrees.
Use low temperatures and indirect heat when you grill. Indirect heat is created by turning on the back burners and turning the front burner—where the meat is cooking—down or off. This will allow the meat to cook without direct flames.

Flip your food.

While cooking the food make an effort to flip your food frequently to prevent it from burning.
Try to avoid smoke and flame flare-ups from grease. Keep a water bottle handy in the event of a fire. The smoke and flames contain cancer-causing substances that coat the meat.

Marinate your food.

Marinating your meats before grilling can reduce your risk of cancer. Studies have shown that marinating your meat before grilling it can decrease HCA formation by up to 96 percent.

Switch to grilling veggies and fruits.

Try grilling other foods, such as fruits and vegetables. Grilling vegetables and fruits rather than meat produces no HCAs and ends up decreasing your risk of cancer.

Try lean meat.

If you simply can’t ditch the meat, try to buy lean meat or remove the fat before grilling. When there’s little to no fat there’s less likelihood that the meat will catch on fire. Using indirect heat is another way to prevent direct flames on the meat.

Grill smaller pieces of meat.

Try grilling kebabs rather than large pieces of meat. Using smaller pieces of meat will allow the meat to cook faster. Less time on the grill means less time to form cancer-causing compounds.
Remember to limit the amount of red meat you’re consuming. The evidence is overwhelming that diets high in red meat (including processed meats such as hot dogs) can contribute to an increased risk of colorectal cancer.
When thinking about grill safety it’s important to keep the grill in a safe location to reduce the chance of fire, and it’s equally important to give thought to what type of food you’re grilling and the way it’s prepared on the grill.

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Nosh

The Many Benefits Of Hydrogen-Rich Water

I’d never heard of hydrogen-rich water, I just thought water was water. Then I was contacted by Gail Levy, the founder of HFACTOR Water. She offered to send me a few samples of HFACTOR hydrogen water to try to see if it made me feel any better. The claims she provided were pretty strong, and she was even nice enough to send along some medical studies. It’s like she already knew me (and how much I love reading medical studies).
Levy explained how she came to be interested in hydrogen-rich water: “I was introduced to the benefits of molecular hydrogen through my friend, Barry Orms, a former NBA player. He and his friends discovered that it helped improve their recovery and resulting aches and pains. Prior to Barry’s introduction to the world of molecular hydrogen, I had lost a friend to ovarian cancer. I remember while she was alive, constantly researching and looking for that one amazing product that would help her through the difficult treatments of radiation and chemotherapy. Inspired by Lori, my initial research showed me that hydrogen-rich water was very promising in helping with the effects of radiation and therapy, that gave me the impetus to forge ahead and research this new technology.”
So, I said yes. Why not? If it did nothing I’d move on and no loss, if it helped, I’d shout it to the world. So Levy sent me a six pack of HFACTOR and said I should drink two a day, a few hours apart.
When the water arrived I was having a rough time. I’d start the week well but by the end of the week I was out of energy. The water arrived on Thursday as I was already starting to feel drained. I drank it for three days and I couldn’t really see a benefit. After I talked with Levy she offered to send me a 12 pack so that I could try it at the beginning of the week and see if helped me avoid feeling drained by the weekend. I’m happy to say that it did. Actually, I didn’t even drink two a day on some days (I’d forget), but by the weekend I was still feeling good.
There is certainly plenty of scientific evidence to support the assertion that hydrogen-rich water can improve many health concerns. Molecular Hydrogen Studies lists 52 studies related to hydrogen-rich water. Reading through these studies you might come to the conclusion that hydrogen-rich water is a cure-all.
According to Sergej M. Ostojic, MD, PhD of the Exercise Physiology Laboratory, Center for Health, Exercise, and Sport Sciences of Belgrade, Serbia, “Hydrogen functions as an important physiologic regulatory factor with antioxidant, anti-inflammatory, and antiapoptotic protective effects on cells and organs and the ability to mitigate a variety of diseases. Oral intake of liquid that contains hydrogen represents a novel, easily translatable, and safe method of delivering hydrogen to humans.”
Hydrogen-rich water is also alkalizing. A study presented in the journal Research in Sports Medicine found that drinking 2 liters of hydrogen-rich water per day for 14 days improved arterial blood flow and alkalinity in active young men. The U.S. Food and Drug Administration (FDA) has now approved hydrogen-rich water as Generally Recognized as Safe (GRAS) based on the consumption of 2 liters per day.
A study conducted at the University of Pittsburgh found that drinking 1.5 to 2 liters per day of hydrogen-rich water for eight weeks reduced metabolic stress and increased antioxidant levels while decreasing acidity in people with metabolic syndrome. Subjects also saw their good cholesterol increase by 8 percent and their bad cholesterol decrease by 13 percent.
The list of benefits seems endless as you review the studies. Hydrogen-rich water:

  • Protects the liver against potential damage from acetaminophen (maybe you should take your Tylenol with hydrogen-rich water?)
  • Improves quality of life in cancer patients undergoing radiation treatment
  • Reduces oxidative stress
  • Reduces tumor growth
  • Reduces muscle fatigue following exercise
  • Improves lipid and glucose metabolism in patients with type 2 diabetes
  • Reduces bladder pain in patients with interstitial cystitis (IC) and painful bladder syndrome

The list goes on and on, and those are just a few of the studies on the topic. So, if it’s so great why aren’t we seeing it everywhere?
Evidently, enriching drinking water with hydrogen isn’t as easy as it sounds. When hydrogen is exposed to air it dissipates like any liquid. So, you need a specialized container like Gail Levy designed, or you need to use a metallic magnesium stick like was used in many of the studies reviewed.
There are products on the market that do just that. pHwatr produces sticks that you can insert into your water bottle, allowing you to hydrogen enrich the water you are already drinking.
If you are like me you’d never heard of hydrogen-rich water until you read this article. But now that you know that the benefits range from improved recovery time from exercise, reducing oxidative stress, and even better cholesterol levels, it’s time to get hold of some and try it. You can grab the shelf-stable ready-to-go water packets, or you can buy a stick to insert in your own bottle. Either way the benefits should be obvious.

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Sweat

Running Foot Care 101

Your feet are arguably the most important physical tool when it comes to running comfortably. Of course, I say arguably because I’m sure anyone could say a strong core, or functioning knees, or any other part of the body could potentially be more important. But ask someone who has developed an agonizing blister only 10 miles into a full marathon and I think they’d agree that your feet can make or break a run or a race. And it only makes sense: Just like the tires on a race car, your feet are the first (and hopefully only) part of your body to come in contact with the ground while you’re running.
Now that I’m nearly a decade into my own running career, I’ve pretty much given up on the idea that I’ll ever have feet worthy of foot model status. There is no denying that runner’s feet take a beating. But aesthetics aside, it’s incredibly important that we keep our feet functioning as well as possible. Here are my tips for what to do to keep your feet in tip-top racing shape.
Make sure your shoes fit. 
This truly is key to keeping your feet happy. Shoes that are too small can cause cramping, black toenails, and blisters from the tight-fitting material. Shoes that are too large can cause your feet to slide around inside of them, resulting in blisters and hot spots. Just like Goldilocks testing the porridge of the Three Bears, what you need are shoes that are “just right,” with a secure fit and just enough room to allow for the slight swelling that may occur during distance running. Need help finding that perfect fit? Visit your local running store and let the experts help you.
Invest in good socks. 
You always hear of runners saying “cotton is rotten” when it comes to t-shirts or shorts, and there is good reason for it. Technical fabric is preferred over cotton because it doesn’t absorb and hold onto water, creating heavy, uncomfortable, clingy gear. Your socks are no exception. Dry-wicking technical socks will help keep your feet dry and comfortable. Sure, it may seem a bit ridiculous to invest in a $10 (or more!) pair of socks. But it won’t seem so ridiculous when your feet are dry and blister free!
Keep your toenails trimmed.
Long toenails that come in contact with the inside of your shoe—especially while you’re running downhill—are often the culprit behind black and bruised toenail beds. Keep your toenails trimmed…but not too short. You want to avoid the possibility of painful ingrown toenails as well.
Love your calluses.
Calluses happen for a reason, and that reason is to build up thicker, protective skin where there are areas of frequent irritation. So unless those calluses are causing you pain or discomfort, leave them be. Trying to soften them up or grind them down will only result in making your skin more vulnerable to irritation.
Prevent chafing.
Invest in a sport-specific lubricant like Body Glide or Trail Toes to help lessen the chance of chafing or blistering occurring in the first place. These products work extra well in areas that are bound to rub against each other, like between your toes.
Strengthen your feet.
Just like any other part of your body, your feet need proper strengthening and rest periods to help avoid painful conditions such as plantar fasciitis. Check out these five foot-strengthening exercises for some suggestions on how to start getting your feet fit!
There are a number of things that contribute to being an overall strong runner, including proper training, rest, nutrition, and hydration. But it is amazing how many of us ignore one of the most important parts of our running arsenal: our feet. Remember, happy feet = happy runner.

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Wellbeing

5 Secrets For Exercising During Your Lunch Break

Who has time for exercise? Well, if you want to lose weight, you should. But if you are someone who has tons of obligations between your family schedule, work responsibilities, and a busy social life, you might need to work out during your lunch hour. If a lunchtime workout is your best option, here are the realities of working out at lunch and how to make sure you get your workout done no matter what.
It’s easy to say you will work out during your lunch break but sometimes the reality is tricky.

  • Do you change clothes?
  • Is time on your side?
  • Are your coworkers supportive?
  • Do you have flexibility?
  • How close are you to a gym?

For some people, working out at lunchtime is easy. Their company has a gym on the premises and encourages employees to exercise. That’s your best case scenario, but it’s not all that common.
If your workplace doesn’t have a gym, here’s how to overcome some of the real challenges of working out during your lunch hour.
1. Determine how long you have.

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If you get a 60-minute lunch break, you will be lucky if your workout runs to 30 minutes. By the time you leave your office, change into workout clothes, get to where you are going to work out, get your workout done, and reverse the process, an hour will fly by.
Be okay with a good 30-minute workout because that’s better than nothing. Make the most of your time by doing a workout that burns calories fast and gets your heart rate up. For example, if you are walking or running, alternate your speed using fast and slower intervals to burn more calories. If you are at a gym, use circuit training to increase your calorie burn.
2. Have everything you need.
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It stinks to be ready to work out during your lunch hour and realize you’ve forgotten your shoes or don’t have the right undergarments. A friend of mine who regularly works out at lunchtime has two workout bags, one she keeps at home and one she stores under her desk. That way she is never caught without her shoes, socks, or other workout equipment.
3. Explore workout options near your work.
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There may not be a gym within driving or walking distance of your office but is there a kickboxing studio, a barre workout studio, a yoga studio, or a martial arts dojo? Any of those options can give you a great workout and likely has a changing area.
If none of the above is available, hit the streets and take a walk or run.
4. Get freshened up.
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After a good 30-minute workout, you will be a bit sweaty. If you are at a facility that doesn’t have showers, you’ve got to clean up in your office bathroom. It’s not impossible to feel fresh after a workout if you are prepared.
Have a clean towel in your gym bag, deodorant, a bar of soap or body wipes, and extra makeup if needed.
5. Enlist management support.
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If you find it challenging to work out during lunch because of a lack of facilities or time, ask for support from your office management.
Talk about options like converting an unused office into a gym with a few treadmills and a set of weights, being flexible with lunch times, or offering discounts on health insurance for people who exercise regularly.
The reality is that many businesses are facing increasing health care costs and having employees who are healthier improves their bottom line. For this reason alone, you may be surprised by the positive feedback you get when making your request.

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Nosh

Treat Not Cheat

One of the questions I am asked very frequently both on social media and at live events is how I handle cheat days. I have one very simple answer for that: I don’t cheat, I treat! Let’s start just by looking at the connotation of the two words.
Cheat has a very negative undertone to it, whereas treat has a positive undertone. Just the simple switch in verbiage changes the entire landscape of this question.
So, what are my tips for treating yourself? Read below to find out more:

  1. You have heard me say this before, but I follow a 85/15 rule. I eat 85 percent foods that are healthy and 15 percent foods that are fun. Don’t overanalyze this! Start by getting out a piece of paper and drawing a line straight down the middle. On the left hand side write down all the healthy foods that you like. On the right hand side write down some of the fun foods that you love. Make sure you are eating more from the left than you are the right, and don’t beat yourself up when you choose food from the fun category.
  2. Treating yourself doesn’t have to be a weekly occurrence or a giant occasion. I hear a lot of people reference their “cheat days” and I think to myself, “why do you need a whole day of bad eating?” Treating yourself doesn’t have to mean that every Saturday night you go buck wild and have a pizza and fried chicken extravaganza. It doesn’t have to be scheduled either. Just have a treat when it’s something that you really want and can do in moderation. For example, I love donuts…but I don’t eat an entire dozen by myself every Saturday. I have a donut occasionally when I simply can’t resist it—but I also know when to stop so as not to upset my stomach or cause unnecessary guilt in my brain!
  3. Work out!!! We have all seen the posts on social media that tell you exactly how many burpees it takes to counteract French fries, and in all honesty there is no better method I can think of to help with your treating than with an amazing sweat session. But I want you to go into the workout with the mindset that you are doing something positive for your body, not trying to make up for doing something not-so-positive for your body. Make sense?
  4. Drink more water! Water heals all things…and it absolutely helps when we are treating ourselves. Make sure to drink lots of water—perhaps more than usual to ensure you stay hydrated, especially if those treat foods you are eating are high in salt.
  5. Treat slowly…yes, you heard me, slow down! Instead of inhaling that treat meal, enjoy it slowly. This will allow you to feel full. When you eat too quickly, your brain and body haven’t caught up to each other. Thus you will often continue to eat when you are actually already full, but your brain just hasn’t gotten the message yet. If you treat slowly, then you will wind up eating less of that treat and will avoid overindulging.
  6. Treat and move on…basically, don’t allow yourself to get derailed. The whole idea of having that occasional treat is to keep you motivated to continue moving toward your goals. Don’t let that treat you have take you off course—next meal get right back to the nutrient-rich foods that fuel your body for optimal performance.

Don’t cheat. Treat. Treat on occasion and in moderation. Treat because you love your body enough to know what’s good for it. Treat your body with love and care and remember that food is your friend, not your foe.

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Lifestyle

5 Products That Will Make You a Better Cycler

Cyclists are among the most dedicated and obsessive of all fitness fanatics. After all, they are often willing to spend hundreds—if not thousands—of dollars just to shave a few ounces from their bike and other gear in the hopes of riding just a little bit faster. If you happen to be able to relate to this sentiment, chances are you’re constantly on the lookout for ways that you can improve as a cyclist too. Here are five products that can help you achieve that goal.
CamelBak Rogue Hydration Pack ($70)
Staying hydrated is important for any highly aerobic outdoor activity, but there is only so much room on your bike to carry water bottles for those longer rides. Fortunately, CamelBak has made the Rogue hydration pack specifically for cyclists, allowing them to carry up to 2 liters of water on their backs. The pack serves as a good complement to traditional water bottles, helping to extend the rider’s range, particularly on very hot days. The Rogue also features pockets for carrying personal items such as a wallet or a smartphone and is trimmed out with reflective highlights that increase visibility in low light conditions.
Specialized S-Works Evade Helmet ($225)
Every cyclist knows that it isn’t just their bike that can provide a boost to their speed, but the other equipment they use as well. For example, the helmet you wear can actually make a difference in how fast and efficient you are out on the road. Lightweight and aerodynamically designed for peak performance, the new S-Works Evade helmet from Specialized has been proven to shave 46 seconds off a rider’s time over a distance of 25 miles. That may not seem like much, but in a sport where every second counts, it can make all the difference. And of course, the helmet won’t just help you ride faster, but it will help keep you safe too.
Garmin Forerunner 920XT ($450)
There are a lot of good options for wearable fitness trackers these days, but few can compare to the Garmin Forerunner 920XT, particularly for cyclists. This smart fitness watch is designed specifically for triathletes, which means it has features for running and swimming as well as cycling. A built-in heart rate monitor tracks performance during your rides, and the GPS functionality can track speed, distance, average pace, and other variables. It can also connect with your smartphone to provide alerts for texts, emails, and incoming calls. In short, it’s like wearing a powerful fitness computer on your wrist.
Recon Jet Smart Eyewear ($499)
The Recon Jet is smart eyewear (think Google Glass for cyclists and runners) that features a small (but crisp and vibrant) display that can provide a surprising amount of information to cyclists. For instance, it can tell you how fast you’re traveling, how far you’ve ridden, and how much power you are generating from the pedals. It features ANT+ compatibility to connect to heart rate monitors and other devices, and it will even pair with your smartphone to display text messages, alerts, and caller ID for incoming phone calls. It’ll even show you a map of your route, making it easier to navigate while riding. And as if that weren’t enough, the Jet also comes equipped with a camera that can take photos and videos of your ride.
Bkool Connect Sport Cycling Trainer ($650)
One of the downsides of cycling is that when the weather turns bad or temperatures drop, it becomes extremely challenging to ride outside. That’s why many serious cyclists have indoor trainers that allow them to hook up their bikes and ride them in the comfort of their own home. One of the best of these products comes from Bkool, which offers a high-tech trainer that is controlled by your home computer and can simulate the conditions of a ride nearly anywhere on the planet. Progress is charted on a map (or synced with a video where available) giving you something interesting to watch while you pedal. ANT+ compatibility connects the trainer to heart rate monitors for performance tracking over time, and you can even challenge other riders to virtual races with real-time pelotons forming to push one another just a bit harder. Cycling indoors might not be quite as good as a regular workout, but this trainer will at least give you some incentive to keep riding even when you can’t be outside.