Month: May 2016

Perhaps it was after months of contemplation, or maybe it was done on a whim. However it happened, you’ve hit the “register” button on the website, and you are officially signed up for your first race.

Congratulations!

Now comes the hard part: the training. In most cases, I absolutely believe in the philosophy that race day is simply the celebration of months of hard work put in to achieve the goal. For many runners, though, how quickly they reach the finish line after starting the race is the focus of their goal. And so there needs to be a specific goal to build training around.

Let me start by saying that simply finishing your first race is a fantastic goal to have. Cross that finish line in one piece, uninjured, and with a smile on your face. You are already a winner. That certainly is enough of a goal to begin with, and there is nothing wrong with making that your sole goal, no specific finishing time attached.

But…

Some of us, myself included, are naturally competitive—even if only with ourselves—and having a specific time goal can be an incredible source of motivation when it comes to training.

So how do you pick a time goal, if this is your first race?

There are a few options, some of which are slightly more advanced than others. If you are running a shorter distance race, such as a 5K, there is always the training option of running a few “practice” races of the same distance and picking a time goal closely based on how fast you were able to run in practice. At what pace do you feel comfortable? What pace do you feel you can sustain, realistically, for the duration of the race? Keeping these numbers in mind can help you come up with a realistic time goal.

But if you are looking for something slightly more scientific, here a couple of other options:

McMillan Running Calculator

The McMillan Running Calculator can use shorter distances, such as an 800-m or 1-mile time, to estimate a longer distance race finish time that you should be capable of. Keep in mind that this is simply a tool and not exact science. Just because the calculator says you can finish a race in xx:xx doesn’t mean you actually will. It also doesn’t mean you can’t run that race even faster. But the calculator gives you a general idea of what is realistic based on your current capabilities.

The Magic Mile

Olympic runner and coach Jeff Galloway has come up with a similar formula (and also a handy online calculator) that allows you to pick realistic race goals based on a 1-mile training run. The idea is to run as hard as you can (without puking—that is an actual disclaimer on the website) for one mile. This, of course, is after a thorough warm-up. Take your mile time, and do the following:

• Add 33 seconds to your magic mile for your pace for a 5K
• Multiply your magic mile time by 1.15 for 10K pace
• Multiply your magic mile time by by 1.2 for half marathon pace
• Multiply your magic mile time by by 1.3 for marathon pace

Again, this is a calculation and not a guarantee, but it gives you a great starting point when picking a time goal.

However you choose to make your time goal, the most important thing is to make it realistic. Yes, it’s good to “reach for the stars” and set big goals. But when it comes to your first race, the most important thing truly is crossing that finish line, hopefully healthy and uninjured. Everything else is icing on the finish line cake!

No one I know wants to be known as a quitter. Not at sports, not in relationships, and definitely not in weight loss. But most people who try to lose weight do quit at least once. The reasons for quitting vary as much as we all vary as individuals, but most people who quit have one thing in common: They responded to the inner voice that told them to just quit trying to lose weight. If you’ve quit trying to lose weight a time or two because of that negative inner voice, here are some ways to silence it for good.

Clients I’ve worked with over the years have had varying degrees of success in their weight loss. They all gave it a good shot, but some got to their goal weight and some quit before even coming close to their desired weight.

It’s very common to want to quit losing weight. Even as I was successfully losing 150 pounds I contemplated quitting—but I’m sure glad I didn’t. A client of mine had lost about 50 pounds with just 25 more to go and she thought about quitting. She didn’t quit either, fortunately.

Why do we want to quit when we know that losing weight is good for us physically and emotionally?

I think it comes down to a couple of things.

1. We are listening to the wrong voice inside our heads—that one that says, “You can’t do this. All this effort isn’t worth it. You were happy being overweight.”

2. The process is hard. It’s natural to want to quit something that’s hard.

To overcome that inner voice you’ve got to have an action plan to drown it out when it becomes louder than your desire to make the right choices.

Identify truth from untruth. You know that it is true that losing weight is good for you. You also know that it is not true that losing weight is impossible.

When that voice in your head tells you to quit, stop right there and think about what you know to be true: 

• You can lose weight. 
• You can make good choices. 
• Losing weight is worth it. 

Write these truths down to banish the untrue thoughts that your inner quitter is trying to get you to believe.

Face your fears. Some of the thoughts you entertain about quitting come from fear:

• Fear of failure
• Fear of difficulty making the right food selections
• Fear of facing the rest of your life having to continually make those healthy choices

Face your fears and acknowledge them. It’s okay to be fearful of change, but tell yourself it’s not okay to quit because you are worried about those changes.

Expect setbacks. One of the most tempting times to listen to your inner voice telling you to quit is when you are struggling. That’s when the voice becomes loudest.

Expect to mess up. Expect to make poor decisions that lead to gaining back a few pounds. But don’t let those setbacks make you quit.

Instead, forgive yourself for the mess-ups and move on. Look back on all the positive changes you’ve already made and count each pound you’ve lost. Success in the past is a positive predictor of success in the future.

You will always have that voice inside your head that’s ready to tell you to quit, but it’s up to you to listen to it or ignore it. You are a strong person and you can tell that voice to stop spreading untruths and keep doing what you know will be good for your health in the future.

Did you know your abs can talk? Even if someone has big biceps or nice legs, the abs speak the loudest of all muscles. The abs tell on you when you’ve been lazy or cheated on your diet. They literally define your level of discipline in both the gym and the kitchen.
For this reason, the abdominals are the most coveted muscle group in the gym—everyone knows they require a lot of hard work. Of course, there are some people who are genetically gifted in the ab department, but that is rare. Even if someone is gifted with perfectly shaped abdominals, the person still has to train them and work to reveal them. People with an advantage still have their work cut out for them if they want a lean and mean six-pack.
Don’t give up if you are not genetically gifted, though. You can still have great abs; it will just require some work. The first step is setting your goals. The amount of definition you desire will determine just how hard you’ll have to work. Here are a few different looks and what it will take to achieve each of them.

Look 1: Flat Abs

The first step to getting abs is just flattening out the ones you have. Many people are walking around with a gut hanging over their jeans simply because they have poor posture.
If you want to flatten your belly, you have to retrain your body to hold your stomach tight even when you aren’t thinking about it. You do this by training your core with planks and exercises that work your transverse abdominals. As your muscles get stronger, it becomes easier to hold your abdomen flat.
The other thing you need to do is adjust your calories to get in a daily caloric deficit to burn off excess body fat. This is best done by lowering calories and increasing cardiovascular exercise.

• Focus: Transverse abdominals
• Exercises: Plank and practicing good posture
• Diet Difficulty: Disciplined, tracking caloric intake

Look 2: Horseshoe Abs

Have you ever noticed how mainstream fitness models have horseshoe-shaped abs? Many people think six-pack abs can look too masculine on a woman. Horseshoe abs are the next step up to looking fit without going to extremes or looking too hard.
Taking your abs to the next level requires more work in the kitchen than the gym. Diet is the first thing you will want to step up. Next, you’ll want to add oblique exercises to your plank routine. Increasing cardio can also help you achieve your goals faster.
As you lean out, you will begin to see the main outline of the abs, which is that horseshoe shape. The next line to show is the line that runs up through the middle of the abdominals (called the linea alba).

• Focus: Transverse abdominals and obliques
• Exercises: Plank, side plank pulses, and oblique crunches
• Diet Difficulty: Disciplined, reducing calories

Look 3: Six-Pack Abs

If you want to trade your beer belly for a six-pack, you have to do a little more work. In addition to working your transverse abdominals and obliques, you will have to focus on building the rectus abdominis.
This is where strength training comes in. Weighted abdominal exercises develop larger abdominal muscles so they are more visible under the skin. However, you will never see them if you don’t really crack down on your diet and shed the fat that is covering them. Reducing calories and ramping up cardio will help uncover your hard work in the gym.

• Focus: Transverse abdominals, obliques with main focus on rectus abdominis
• Exercises: Plank, side plank pulses, oblique crunches, weighted crunches, and reverse crunches
• Diet Difficulty: Disciplined, reducing calories and tracking substrates (high protein, low carb)

Look 4: The Serratus Shred

The last look is what I’m calling the serratus shred. This is a look you don’t see every day; it requires a more extreme diet and even more training in the gym.
The serratus muscles are a small grouping of muscles that run over the top 8–9 ribs under the outside of your chest. They are often seen in physique competitors and bodybuilders, as well as in boxers.
On top of doing tons of cardio to shed the last little layer of fat covering these small muscles, you’ll need to add a few more exercises to your repertoire. Hanging abdominal exercises are great for improving the serratus. Other exercises include the crunch and punch, pull over, and ab wheel.
Remember, even if you work your serratus muscles to death, they will never be seen if you don’t melt the fat. This look will require the most discipline of all.

• Focus: Transverse, rectus abdominis with an emphasis on the serratus and obliques
• Exercises: Plank, side plank pulses, oblique crunches, weighted crunches, reverse crunches, hanging serratus crunches, pull overs, and ab wheel roll outs
• Diet Difficulty: Extreme discipline, reducing calories and tracking substrates (high protein, low carb)

Whether your goal is to flatten your stomach or get completely shredded, it won’t happen by accident. You will have to set clear goals and do the work required to reach them—but it will be worth it!

I hate spending my hard-earned money on beauty products that are about as useful as splashing water on my face. Over the past five years, I’ve incorporated more herbal solutions into my routine and now I wonder why I waited so long.

If you’re like me, you already have herbs and natural ingredients right in your kitchen. I can find everything I need for the skin of my dreams just by opening my fridge and cabinets.

Keep Lips Looking Young

I can’t believe how dry my lips get sometimes. I used to slather on lip balm all day, but now I use a little bit of pure honey right before bed.

I mix together sugar and honey to make a simple scrub. When I wash my face, I gently scrub my lips to remove dry skin and then I enjoy smooth, luscious lips all day.

Stop Acne Quickly

I thought I was done with acne when I hit age 20, but now I know the struggles of adult acne. Tomatoes, turmeric, and honey are my new acne-fighting heroes. Not only can they prevent acne, but these ingredients can also help heal old acne scars.

If you decide to try these, don’t use all three together. Here is how I use them.

Before I shower, I cut a small tomato in half and rub it over my problem areas. I just rinse and I’m done. This helps reduce oils that lead to all those nasty bumps all over my face.

At least three times a week, I treat inflammation, acne scars, and other signs of aging with a honey and turmeric mask. I mix two parts honey to one part turmeric and leave it on for 15 minutes.

You can add plain yogurt for extra moisture. Please note that you may need to use more honey to counter the turmeric so you don’t end up staining your skin orange.

Comfort and Smooth Skin

Aloe vera has always been my go-to for burns in the kitchen, but I never thought about using it on my face. It’s rich in both vitamins C and E, so it’s a powerful anti-aging ingredient.

I like to either apply the gel lightly over my face at night or under my makeup. Since I’ve begun applying it at least once daily, my skin is smoother and my dark spots have faded.

It’s also perfect for any dry, rough patches on your body. I like to put it on my knees and heels after I shower to avoid flaky skin.

Roll Back the Years

Tired of looking your age? I am too. My license might say one thing, but thanks to this power-packed mask, no one has to know my true age.

I’ll warn you that it doesn’t exactly smell great, but it’s well worth it. All you need is a single egg and few drops of lavender essential oil. Separate the yolk and whip it until it’s foamy. Add in a few drops of lavender and apply to your face for up to 20 minutes.

Lavender is a powerful anti-aging herb that reduces wrinkles, heals scars, fights acne, boosts new skin cell growth, and much more. It’s definitely an oil to keep handy.

Don’t throw out the egg white—you can use it on your hair for stronger, healthier locks.

Eliminate Dark Circles

You’ve probably heard of using a cucumber over your eyes to reduce dark circles, but I’ve found something that feels and smells even better. Rose water works just as well and leaves my skin with a soft, feminine scent.

I just dip a cotton pad in the rose water and hold it over my eyes for 10 minutes. Make sure the pad isn’t dripping so you don’t get any in your eyes. I top it all off by rubbing a drop of almond oil under my eyes before bed.

Forget putting harsh chemicals on your face. I’ve gone herbal and I wouldn’t dream of going back. I finally have skin I love for only a fraction of the cost.

Before you reach for a piping hot cup of green tea or java, there’s a new tea in town that’s turning a lot of heads. Matcha is the latest “it” beverage, and it’s getting rave reviews from nutritionists for some of its amazing health benefits. We all know that green tea has been shown to be good for you, but did you know that matcha could be even better for your health than green tea?

What is matcha?

Matcha may have been around for quite a while, but it’s just now getting some mainstream attention. Matcha is a powdered green tea that is traditionally used in the Japanese tea ceremony, sadō. Matcha has been used as a food ingredient in the past and is quickly becoming a go-to drink around the world. 

How is it made?

Although it’s similar to green tea, matcha is made differently. The tea leaves are covered with shade cloths before they are harvested, which enhances the texture and flavor of the leaves. The leaves are then dried and ground into a powder with a stone mill.

What else is it used in?

Not a fan of tea? You can find matcha green tea powder used as an ingredient in a number of recipes, including waffles, brownies, smoothies, muffins, guacamole, and cheesecake.

What are the health benefits of matcha?

When you take a sip of matcha tea, you are ingesting powder from the whole tea. As a result, matcha is a more potent source of nutrients than steeped green tea. Among its health benefits are that it:

• Protects against heart disease
• Slows or stops the growth of cancer cells
• Regulates blood sugar
• Reduces blood pressure
• Boosts metabolism

Green tea has often been promoted as a resource to protect against diseases and improve health thanks to its antioxidants, and matcha is being recognized for bringing even more to the table. 

Matcha is known to contain powerful antioxidants called polyphenols. Polyphenols have been linked to protection against heart disease. One study showed matcha significantly lowers triglyceride and total cholesterol, as well as reducing blood pressure, thanks to its antioxidant activities.

In addition, matcha is linked to suppressing blood glucose accumulation and regulating blood sugar, which is beneficial in protecting against or managing diabetes or high insulin levels.

Both green tea and matcha contain an antioxidant called epigallocatechin gallate (EGCG), which not only boosts metabolism but also is believed to slow or stop the growth of cancer cells.

There’s one more health benefit that comes from matcha that is worth noting. Did you know the antioxidants in the green tea powder can also turn back the hands of time? It’s true! Matcha is highly desired for containing anti-aging benefits!

Are there any downsides to matcha?

There has been some research that points to concerns about the amount of lead in matcha. One study found you ingest more lead with matcha because the whole leaf is consumed—as much as 30 times more lead than a cup of green tea. It’s best to use matcha in moderation: Don’t go overboard with this popular new superfood, and don’t let children drink matcha.

The bottom line?

Matcha’s potential health benefits are so promising that it’s hard to think of many reasons not to give it a try.

The joints are important for allowing movement in the body. Certain types of joints allow for certain types of movement. For example, the elbow is a hinge joint and its structure doesn’t allow for rotation, whereas the ball-and-socket joints located at the shoulders and hips allow for the greatest range of motion. Our joints are incredibly important but they can degrade over time. This is because cartilage—the smooth, rubbery cushion at the end of the bones that surrounds our joints—can begin to break down. This damage can cause painful chronic inflammation. Fortunately there are a number of steps you can take to prevent such damage.

1. Enjoy an anti-inflammatory diet.

Inflammation can show up in the body in a number of ways, including joint damage. An anti-inflammatory diet can help reduce inflammation in the body. Eat a diet loaded with fresh fruits and vegetables, whole grains, healthy fats such as olive oil and avocado, fish and seafood, tofu, eggs, and moderate amounts of red wine. Avoid too many inflammatory foods such as refined sugar, animal fats, and processed foods. Managing your weight through a healthy diet also reduces impact on the joints. Just 10 extra pounds on your body can increase impact on the joints by 30 to 60 pounds.

2. Add in yoga.

Movement in general is important for joint health, but yoga is especially helpful. One study found that yoga was helpful for people with both rheumatoid arthritis and osteoarthritis. Practitioners saw positive results for their joints both immediately and in the long term. Choose a slower form of yoga that eases movement into the joints, such as integral, Iyengar, or Kripalu yoga. Here are some yoga poses to get you started:

• Warrior pose can help build muscle around the knee and strengthen the joint.
• Bow pose relieves pain at the shoulder joints and the sacroiliac joint in the lower back.
• Bridge pose strengthens the knee joint.
• Triangle pose strengthens the ankle joints.
• Camel pose increases flexibility in the sacroiliac joint.
• Plank pose strengthens the wrists, elbows, and lower back.

3. Enjoy alliums.

Alliums, a food group that includes onions, garlic, shallots, leeks, and chives, have been shown in scientific studies to protect the joints against osteoarthritis. In a study looking at female twins, researchers found that diallyl disulphide, a complex contained in alliums, can protect the joints against degradation. Are you a fan of sautéing onions and garlic? Here’s another reason to love it.

4. Supplement, supplement, supplement.

This is not a doctor’s advice and you should talk to your doctor before starting any supplementation regimen. But a variety of supplements have been shown to protect the joints. A number of well-designed studies have concluded that SAM-e (S-adenosylmethionine) can reduce inflammation in the joints. Some research has even shown that it may aid in the repair of cartilage. Indian frankincense has also been shown to have impressive anti-inflammatory properties that may slow the degradation of the joints. Cat’s claw hasn’t been widely investigated, but a few studies have shown its ability to reduce and treat osteoarthritis, and one found that it reduced knee joint pain.

5. Keep joints supple with Chinese medicine.

Chinese medicine practitioners look for the underlying reason for pain because an imbalance in the body may actually be to blame for tender joints. Once your practitioner uncovers your medical history, he or she may come up with an herbal regimen to go along with your acupuncture treatment. Acupuncture needles are single use and sterile. What’s more, they’re usually too small to cause any pain. A number of acupuncture points on the body can help improve joint health. If you have knee pain, for example, four points that are located above and below the knee can help alleviate the pain. Inserting the needles into various points stimulates energy and unlocks blockages wherever they may be in the joints.
Protecting your joints as you age means not having to deal with arthritis pain when you’re older. Love your body and love your joints as you age by taking care of them early on. From diet to exercise to supplements and alternative medicine, a few simple steps can reduce joint impact.

I will never forget the demise of my third full marathon. Despite having two young children and being in school full time, I had still somehow managed to put in a decent amount of training. I had set a realistic finishing time goal, and headed out with the very large pace group, hell-bent on hitting that goal. And I felt FANTASTIC. We flew through the first 13 miles effortlessly. Or at least that was my perceived effort. I waved to my sister and grinned from ear to ear as we passed her somewhere around mile 14.

Then it hit me.

Out of nowhere, my stomach started doing cartwheels, and my focus quickly shifted from my goal finishing time to finding a port-a-potty, and finding one immediately. Unfortunately, the gastrointestinal distress did not subside, and I spent the next 11 miles darting from one aid station to the next, praying to the running gods that there would be an available port-a-potty.

Six years later I can look back on this story and laugh, but the truth is almost every single runner has a similar story of when their digestive system decided to ruin a perfectly good race or training run. And although the unpredictability of gastrointestinal distress can’t be completely avoided, there are a number of steps you can take that may help prevent digestive issues in the first place.

Never try something new on race day. 

This is perhaps the golden rule of racing. In addition to the obvious things, like a brand new pair of shoes, race day is not the time to try a new nutrition gel or powdered electrolyte drink. Instead use the same nutrition and hydration strategy that you have trained with all along (assuming it worked), because you know how your body will react to those specific products.

Don’t go crazy “carb loading.” 

For some reason, people seem to have this idea that the night before a race they need to completely gorge themselves on pasta, bread, and other refined carbohydrates. But the kicker is they almost never do the same thing the night before a training run. So why overfill your stomach now? All of those extra calories—especially if it’s food that’s harder to digest—are going to sit heavy in your stomach, potentially causing issues the next morning when you line up for a race. Instead, eat the same or a very similar meal to what you would eat before a longer training run.

Hydrate properly.

Dehydration can do a number on your digestive system, so make sure you are staying hydrated. On the flip side, overhydration or an imbalance of electrolytes can also throw your stomach out of whack. Similar to carbohydrate loading, there is no reason to go crazy when it comes to hydration or electrolytes simply because it’s race day. Use the exact same hydration strategy that you’ve used and had success with during training.

Avoid what ails you. 

For some people, that includes high fiber foods or artificial sweeteners; others may have a hard time with fatty foods or lactose. If you know you have a specific nutritional item that triggers stomach issues, avoid it for a few days prior to (and obviously during) the race.

Develop pre-race bathroom rituals. 

I speak from experience with this one, and it’s potentially too much information, but bear with me. Race mornings can completely throw your body out of its normal routine, especially when you add in early alarm clocks and a ton of nerves. If you find yourself rushed and nervous race morning, you might be unable to take care of your “business” as you usually would (and by business, I mean bowels. Yes, poop. We’re talking poop.) 

If this is an issue for you, give yourself plenty of time to get ready and relax race morning, and hopefully get things “moving,” if you know what I mean.

When it comes to race day, absolutely nothing is guaranteed. But taking these precautions can hopefully help ensure that the finish line—and not the next port-a-potty—is your race day focus.