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Valentines Day doesn’t need to lead to getting you off track of your clean eating regiment. These healthy cupid kabobs are not only beautifully put together, but are super easy to make. Sooth your sweet tooth by enjoying some raw vegan Valentines Day frosted sugar cookies and chocolate truffles. I would encourage every runner to eat these fresh fruit pops every day in addition to Valentines Day! The most delicious way to quickly load up before a run is with these graham cracker treats.
If you really want to go above and beyond, impress with this delicious Valentines apple rose tart. Great for before or after a run, these decadent dark chocolate, chia pudding treats are loaded with energy and anti-oxidants. There is nothing better than natural sweetness, and these frozen organic Greek yogurt strawberries are simple to put together and will give a big health boost! These bright and flavorful strawberries stuffed with cheese are the perfect blend of sweetness and health. What better way to start off Valentines Day than with these whole wheat chocolate waffles with strawberry sauce. Pop your love full of potassium while expressing your love with these Valentines Day message fruits.
Another perfect start to Valentines Day is with these amazingly healthy and energy-packed red velvet beetroot pancakes.
These paleo chocolate raspberry truffles are a sure way to get the running gang extra happy before a run. The new year has brought a lot of resolutions for people with lots of you deciding to take up running as a way of kick starting your new healthy lifestyle. As Sports Therapists we see countless people in February and March that have developed injuries as a result of wearing the wrong shoes in January!! Don’t expect miracles, despite appearances and what many runners will tell you, running isn’t easy! Ok so it’s not something you see the pros doing at the end of their races but believe me they do it! I could have put this under the goals tip but I think it’s too important to quickly pass over. If you want any help or advice on running or any other type of training then you can contact David via the Variety Fitness website. Fill in your details to sign up for our email newsletter and receive free fat burning recipes. Stepping on the scale can be scary for most girls, but if you are willing to invest 30-60 minutes a day and swap your soda for water, then losing weight is completely achievable!
Running is one of the easiest ways to burn calories, it is also unintimidating to those who are not athletic, and best of all: you don’t need a gym!  Running is also a full body workout which will help you get lean muscles, a toned tummy and it helps your body release endorphins, which is a chemical that makes you feel happier! Running or jogging 1 mile burns approximately 100 calories, but you burn more calories by running faster and incorporating hills. If you start to get a cramp on the side of your stomach: Also known as a ‘side stitch’, then slow down or walk for a couple of minutes, drink water and gently pinch that side of your stomach as you breathe deeply until the pain goes away. Now that fall is officially here, and we've transitioned off Daylight Savings Time, the days have gotten a lot shorter. Depending on where you are running, it is not only important to be visible to others, but to be able to see your route too. I run my own nutrition business, I do nutrition workshops and seminars as well as I work with clients one-on-one. I love how nutritionists are able to follow the latest research and base their practices on that, instead of the government out-of-date health recommendations. First thing I do when I wake up is I think about how great it is that it is already morning and it’s time for a new day and for breakfast – I wake up hungry.
My entire life I have tried to be healthy, but when I actually found the right foods for my body I started to feel amazing.
But when it comes to practical tips, I would recommend planning and preparing in advance for busy days. Make sure to always have healthy food in the fridge and if you are out of your house make sure to have homemade food with you. If so, start our FREE 4 Part Marathon Nutrition Series where I'll walk you through how to prevent the dreaded marathon bonk and race faster at your next marathon.
Not many people are wearing Vibram FiveFingers anymore, but compression socks seem to have cemented themselves as a nearly-essential part of a runner’s wardrobe. A new debate that’s caught fire recently is the health and performance benefits of a high-fat diet for distance runners. If you are feeling lost in the wealth of articles that come out about diet and which is the best diet to consume to perform to your potential as a runner, let us find a way through the jungle, and share the results with you.
By the end of this article, you will know whether it is time to kiss goodbye to your pre-race pasta dinner, or keep them going for your body (and mind)!

The purported benefits are twofold: first, athletes on a high fat diet could avoid the health problems that might be associated with a high carb diet.
After a three-hour treadmill run, blood samples were taken and analyzed for markers of inflammation.A  While the treadmill run did result in the expected spike in inflammatory markers in the blood, their levels did not differ between the high fat diet and high carb diet groups. Despite this, there is ample evidence that Noakes, Volek, and Phinney are correct on at least one one counta€”high fat diets do change cellular metabolism. Unfortunately, Jeukendrup also points out that the contributions of fat to your energetic needs are negligible once you start running fast.
Jeukendrup writes that, above 75% of your VO2 max, your body burns very little fat.A  For reference, marathon race pace is between 75 and 85% of VO2 max.
Jeukendrup notes that the long-term health effects of a high-fat diet in athletes are unknown, though Noakes, Volek, and Phinney would surely point out that the health risks of high carb diets in athletes are not known either.
As usual, we’ll have to wait patiently for the large, methodical studies that will eventually put these arguments to rest. Until then, the only people who would appear to benefit from a high-fat, low-carbohydrate diet are ultramarathoners and Ironman triathletes, whose training sessions and competitions are long enough where burning more fat and less carbohydrates at moderate exercise intensities would offer a distinct competitive advantage. If you are covering those longer distances where you are running at a low enough intensity level for your body to burn fat for fuel, we are going to share the best foods you can add to your diet.
This does not mean you can go out and binge on fried chicken with hopes of burning it all off in your next ultra. Make sure you speak to a doctor before making any major changes to your diet, but if you do try cutting those carbs in favor of a high-fat diet, let us know how you get on in the comments.
If so, start our FREE 4-part Marathon Nutrition Series where I'll walk you through how to prevent the dreaded marathon bonk and race faster at your next marathon. After some research I ended up doing two things – the first was adopting a run-walk strategy (4 minutes running, 1 minute walking). Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury.
With that in mind I wanted to offer my top tips for any new runners out there to make sure as many of you as possible enjoy your running and stay injury free! Shoes needn’t be expensive, last seasons model can be found in shops for well under ?50 at the moment. Sure it’s easy to head out for a casual jog once a month but finding a routine that works for you so that your out running regularly is difficult! Set aside just 5 minutes at the end of every run and stretch the main muscle groups of the lower body, quads, calfs, hamstrings & glutes. Yes signing up to run a races scary the first time but doing so will mean you keep up with your training. Sunday evening #yoga class at 5:30pm, #macclesfield starting 5th June with the wonderful Jo. Running hills also works out your derriere, so don’t avoid them if you want to tone up that area. Wear running shoes, a good sports bra, a t-shirt and fitted shorts or fitted workout pants.
If you are running around the track at your school, 1 mile is equivalent to 4 laps around the track.
Having a workout buddy is a great motivator and will keep both of you on track as you compete or cheer each other on! Anything more than that and you risk having health problems and you will most likely will not keep that weight off.
A good headlamp will help you do that, and the Princeton Tech Sync is a great choice for runners.
To culminate my training as a holistic nutritionist I was required to do a co-op, and Nadya was the holistic nutritionist I did my co-op for. I am passionate about educating people on how to take care of their bodies through food and self-love.
I get excited to buy all the healthy, beautiful fresh vegetables and fruits, preparing the food from scratch and looking at the outcome.
I try to get into a good mindset before I even open my eyes, I find that sets the day on the right path. For example, my priority in the morning is to eat a healthy breakfast versus putting on makeup.
Some days you feel on top of the world and you feel like you know exactly what you are doing.
Your feedback may be what other runners need to make a change that might help them feel better in their running and life! The Good Health Way © 2011 - 2016 Good Health Way Food Review Site - Find out what is good, and where you can buy it. Signing up for an event is a commitment, without it any runner can suffer from a lack of motivation to train. Plus, if you give up your daily soda and other junk foods, then you’ll accelerate your weight loss to reach your goal even faster.
Stretching is key to not getting cramps and not getting too sore… but expect to be sore after your first few runs.

If you are a bit hungry, snack on something with high fiber and high carbs to give you energy, such as a banana or cereal and milk.
Weighing just 3 ounces, the Sync is comfortable to wear, bright (up to 90 lumens), and easy to operate. Her name is Nadya Pecherskaya, she is a holistic nutritionist in Vancouver British Columbia. I recently moved to Vancouver BC from Ontario, and I am in the process of exploring and getting to know a new city and a new province. These are quite interesting as they are the basic Jelly Belly beans with nutritional value – B1, B2, and B3 as well as Vitamin C. Begin with easy targets at first, maybe just running from one lamp post to the next if you’re a complete novice or an easy 1 or 2 kilometre trot if your more accustomed to running.
Pick a race that is well attended such as the Manchester 10km where you will be surrounded by people just like you in their first event.
It has three lighting options, including a spot beam, flood beam, and a red lamp, all of which are controlled with a simple twist of the power dial.
She is a very kind, positive person, and I am so grateful that she agreed to to this interview with me. My skin glows (95% of the time, I still have a pimple once in a blue moon), I was able to get rid of unhealthy body fat and elevate my mood. I also believe that stress is detrimental to our health and as a result I try my best to stay calm and enjoy my day no matter what comes my way. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know. Once you have a base to build on you can gradually increase your expectations and work towards your goals.
The atmosphere at these events is fantastic and everyone in the race and watching will be able to help you to the finish line! These lightweight, thin, and flexible bands wrap around the arm and provide enough light to be seen up to a mile away. When I first see myself in the morning in the mirror, I try to be kind to myself and tell myself that I am beautiful and look great (sometimes it’s not the case, but it doesn’t matter). There is a lot of new exciting opportunities in the city when it comes to my business and my health… so stay tuned! They are weather resistant and highly efficient, with the built-in battery lasting for as much as 100,000 hours of use.
The LightRunner has LED lights built right into the band, which help to let others know that you're there. Then I drink one or two glasses of water and put my kettle on to make my morning cup of green tea. That’s why I try educating people on how to achieve that balanced healthy life, because I know what difference it makes.
Even though I wasn’t sure what I was doing, I knew where I wanted to take it and I was ready to do anything to get there.
Those lights can be set to flash in three different eye-catching patterns as well, which only increases the overall level of visibility.
The article recommended fat loading for 10 days followed by 3 days of carbo loading in the two weeks prior to the race.
Most of us carry our phones with us on our runs these days anyway, so why not use an armband that can help us to be safer too?180s Strobeanie ($50)Fall weather doesn't just bring shorter days; it usually ushers in cooler temperatures too. For breakfast I had some eggs, bacon, sausages, cheese, butter and coffee with coconut oil. That means it might also be time to break out your warmer running gear to help fend off the cold. I hope to run my next marathon in Rotterdam next spring and I hope to be a little bit faster. The Strobeanie from 180s will not only keep your noggin warm, it'll also make you more visible as well. This form-fitting cap features an integrated strip of LED lights along the back and a line of bright, reflective stitching that runs 360 degrees around the outside. Both work together to increase visibility dramatically on those cold autumn nights.Sugoi Zap Run Jacket ($160)If you're looking for a jacket to wear on your cool evening runs, look no further than the Sugoi Zap. Both water and wind resistant, yet still highly breathable, this jacket is made from highly reflective materials that shine brightly even in the dimmest of lights. With this piece of clothing in your closet, you won't hesitate to head out for a run, no matter the weather conditions or time of day.The best strategy for staying visible on your autumn runs probably involves several of the products listed above. Each functions well independently, of course, but when working in tandem they will provide a much higher level of safety.

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