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Small changes add up to big results. Did you know…

For your morning cup of coffee, by switching to skim milk instead of cream and sugar you will save 105 calories.

Tips when exercising in the heat - 

Avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.  

Wear loose, light-colored clothing. The lighter color will help reflect heat. You may also want to try dri-fit clothing – a fabric designed to wick sweat away and help keep you dry and comfortable.

Sun screen is a must. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. Remember to re-apply often.

Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water while exercising or wear a hydration pack. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

If you can, choose shaded trails or pathways that keep you out of the direct sun. 

Check the weather forecast before you start your workout. If there's a heat advisory, consider doing your workout indoors.

Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.

They say it takes three weeks to form or break a habit and for me that couldn’t be anymore true than right now. Finally I feel like I have my running schedule down. Maybe it is mental acceptance or just that I have gotten creative on how and when to put running into my day. Either way the last couple of weeks have been more focused and my commitment to my training has been moved to the front burner.

Still, I manage to move my run days around to fit to my schedule. I now try to put the weekly longer runs to the front of the week so that I am more likely to be able to accomplish this. I bring my running gear to work with me, change at the office and hit the trail BEFORE I come home. There is too much temptation to ditch my run once I enter my home. The down side to this is since I am mainly the cook in my family, getting home from my run at 7:30pm, makes it difficult to prepare meals and eat at a reasonable time. Luckily it is summertime and grilling out is fast and for the most part healthy.

My weekends are for my real long runs. Cross training is something I still need to work on.

I have been experimenting with gels, gu’s and powders on the long runs and will share more of that in a future post.

My flexibility, or lack of continues to be a concern. Not stretching before and after a workout can lead to injury, which could bring my marathon training to a screeching halt. The discomfort of tight hamstrings, back and hip flexors are becoming an issue in the early part of my long runs and the days following my distance run. The time needed to dedicate to my training does not leave a lot of extra time for yoga, pilates or stretch sessions/classes. Stretching on my own on a regular basis needs to become a high priority.

Thank you for following this journey with me thus far, please feel free to comment or email me with any questions: ngildersleeve@cdymca.org

Bring on week 5!

Staying on track with your diet and exercise when going out of town, or on vacation is something even the most health conscious folks have trouble with. Choosing healthy when dining out is sometimes difficult not only because of all the temptations the varied menu offers but even when you think you are choosing healthy there are often hidden calories that you may not expect or be aware of.

Think about the dining out experience…first a basket of fresh bread is put in front of you. The delicious aroma coupled with your hunger makes it difficult to resist. Next you are offered an appetizer, if you have managed to avoid the bread you may chose an appetizer to hold you over and further resist temptation where the bread is concerned. Eating a smaller meal before your meal adds unnecessary calories! Next comes your dinner selection, what you think is a healthy entrée choice may often not be the best choice at all.

So, how does one dine out and stay on track with their daily allowed calorie consumption, yet still enjoy the delicious cuisine the said restaurant has to offer? That is the question…

Below are some tips to keep in mind that may help you make healthy choice that still allow you to enjoy and indulge in moderation. (webmd.com)

Before You Order

If you are familiar with the menu, decide what to order before entering the restaurant. This tactic will help you avoid any tempting foods that may not be as healthy.

Have the server remove temptations (such as the breadbasket) from the table.

Drink two full glasses of water before your food arrives.

Avoid foods described in the following way: buttery, buttered, fried, pan-fried, creamed, escalloped, au gratin (with cheese), or a la mode (with ice cream).

When You Order

Order foods that are steamed, broiled, grilled, stir-fried, or roasted.

Order potatoes baked, boiled, or roasted instead of fried. Ask the server to leave off the butter and sour cream.

Order first so that you will not be influenced by other's choices.

Choose seafood, chicken, or lean red meat rather than fatty or processed meats; remove all visible fat from any meat.

Ask for steamed vegetables instead of fries.

Ask for the sauces and dressings on the side so you can control how much you eat.

Ask the server about ingredients or preparation methods for the dishes you're not familiar with.

For dessert, order sorbet or fresh, seasonal fruit without whipped cream or a topping.

Salad Tips

When choosing from a salad bar, avoid items like grated cheese, potato salads, cream dressings, bacon bits, and croutons.

Use a squeeze of lemon instead of dressing on salads. Or try rice vinegar or balsamic vinegar.

If you opt for dressing on your salad, order the dressing on the side. Dip your salad fork into the dressing, then into the salad. You will consume less dressing if you just get a taste of it on each mouthful of salad rather than pouring it over the salad.

At the end of the evening make time to add in an evening walk. Walking 20-30 minutes after a meal not only aids in the digestion process, it will help to burn more calories allowing you to shed pounds faster.

Listen to your body. Rest and recovery days are an important part of a well rounded fitness program.

Happy Running Day!!!

If you've joined others or are planning on joining others across America today to run on National Running Day, you are taking steps in the right direction when it comes to improving your health.

Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced risk of injury. Follow these tips to work on perfecting your running form.

Look Ahead

Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

Land Midfoot

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes. 



Keep Your Feet Pointed Straight Ahead

Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries.

Keep Hands at Your Waist

Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.

Relax Your Hands

As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

Check Your Posture

Keep your posture straight and erect.Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

Relax Your Shoulders, Too

Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

Rotate Arms from the Shoulder

Your arms should swing back and forth from your shoulder joint, not your elbow joint.

Don't Bounce

Try to keep your stride low to the ground and focus on quick stride turn over. Too much up-and-down movement is wasted energy and can be hard on your lower body. Take short, light steps, as if you're stepping on hot coals. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.

Keep Arms at Your Side

Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it. 


Reference:About.com/running&jogging

Find a workout buddy. Having a workout partner is a great way to keep you on track with your workout and help you stick with your fitness routine.

Looking for motivation to get you working toward a healthier you? The first step needs to come from within, from you! Be your own motivation…Get up and go for a walk when you don’t feel like it. Choose a bowl of fruit when you feel like having a piece of cake. Love what you see when you look in the mirror. Embrace change and know that success doesn’t happen overnight. Don’t abandon your goals for the easy way out. If it doesn’t challenge you, it won’t change you. Small steps add up to big results but it all needs to start with you.

As we start the month of June, halfway through 2012, look back at your New Year resolutions. Are you where you want to be? Are you getting closer to your goals? Take a look back and take a moment to reexamine your goals. What was your frame of mind back then? Have you forgotten about what was important to you then or are you continuing to move in the direction you want to be in? It’s okay to restructure your goals to fit your life’s schedule however keep your eye on the end result and continue towork toward the person you want to be!

This day belongs to you!