me -

everything & anything that motivates me to be healthy.... day in, day out.

Wednesday, November 30, 2011

November 30, 2011

 

weeeeeeeeeeee going to Phuket in a few months :)
so far we have decided on an 8 day planned tour and 5 or so days doing our own thing and 
staying in fancy schmancy hotels. i am so excited to be able to explore a different culture and finally
go on a holiday!! let alone an overseas one AND with nick  :)

 

i'm sorry i've been MIA lately... have been very busy juggling time between training, looking after my little brother,
work and bridesmaid duties (wedding was on last weekend). 
butttttt things are going back to normal this week so I should have more time to blog.

 

 

Best Foods to Eat Before & After Running a Marathon

[link] 

 

What to Eat the Night Before a Marathon: Quinoa Salad with Fresh Parsley, Walnuts, and Raisins with Grilled Chicken
 
This nutty quinoa salad has enough carbohydrates to top off your body’s
energy stores, so you’ll be fully fueled to run 26.2 miles in the morning. The quinoa, walnuts, and grilled chicken also provide fiber, fat, and protein, all of which keep you feeling satisfied but not stuffed so that you can get a good night’s sleep in preparation for race day.  
[i tried Quinoa last night.  Except I bought the flakes instead of the granules.  The consistency was more like oatmeal than couscous so it was a bit strange to eat for dinner but I didn't mind the taste.  But it might be better off as a breakfast thing mixed with some banana or something.  I will try the granule-like quinoa soon and let you know what it's like.  You can buy it from Woolies or Coles :)]

 

What to Eat for Breakfast Before Running a Marathon: Immune-Boosting Shake
Running a marathon puts a huge amount of stress on your immune system. The morning of your race, mix up a healthy smoothie containing whey protein, strawberries, orange juice, walnuts, and 10 grams of the amino acid glutamine. The glutamine combined with
vitamin C from strawberries and orange juice will help keep your immune system strong from start to finish—and long after. 



What to Eat Immediately After Running a Marathon: Carbohydrate + Protein Recovery Drink
Recovery drinks that include protein (often whey protein) and carbohydrates (including glucose, sucrose, fructose, and maltodextrin) help mend your muscles faster than sports drinks with carbohydrates alone (think Gatorade, All Sport, and Powerade). 

An easy way to tell the difference: Sports drinks for hydration have about 50 to 70 calories per 8-ounce serving, whereas a nutrition drink for recovery will provide closer to 200 or 300 calories per serving. The higher calorie count is a result of more nutrients. To put the brakes on muscle damage and jump-start your recovery, reach for a recovery drink right after you cross the finish line. 



What to Eat 60 to 90 minutes After a Marathon: Greek Yogurt with Granola, Blueberries, and Raspberries
 
Running 26.2 miles depletes your body’s antioxidant reserves, which is why choosing the right post-marathon foods is so important. The blueberries and raspberries in this snack deliver the necessary antioxidants to fight damage to your DNA due to stress from the big race. The granola contains carbohydrates to help replenish your muscles’ energy stores. Finally, Greek yogurt has twice as much protein as regular yogurt, providing your muscles with much-needed building for repair and recovery. 

[obviously you don't have to apply these tips to just running a marathon... you could also use them for intense workouts :)] 
 

 

 

sooo yesterday I couldn't make it to the gym so I thought I would improvise. here is a photo of what I came up with :
 

Jillian Michaels workout DVD, dumbbells (yes i know they're small but i was improvising :P ), wrist weights and body weight.
laptop was on the floor because I was doing abs haha.  it wasnt the most intense workout ever but i made the best of what i had! 
the other day, all i had was 20kg bar + weights, a stability ball, my body weight, my medicine ball and my skipping rope.  again, i couldnt make it to the gym so here was my makeshift workout:

3 rounds:
20 Thrusters (20 kg)
20 single handed medicine ball push ups (10 each arm)
20 bench presses on the Stability Ball
20 Burpees
20 Double Unders
20 jump squats

Tabata Knees to Elbows
(8 rounds - 20 second work/10 seconds rest)

and finished off with a few yoga poses which you dont need equipment for.

it was a quick, simple workout that got my heart rate up and my body sweating. again, it goes to show you dont need the gym! if you dont have equipment, then either go buy some because seriously, theyre not that expensive OR google body weight exercises.  then have fun & create your own circuit :)


posted this one facebook last week .. 
"if i can do it, anyone can. no matter if it's 5, 10 50 or 100 kgs you want to lose. put your mind to it and gooooooo. this took a bit of courage to post - myself 10 kgs or so heavier. up and down journey of weight loss weight gain, eating badly, binging, purging and finally finding a balance and treating my body with respect."
 
i know some people think that I have always been small and petite. i have not always been this size and though i wasn't too overweight, i did have some changes and improvements to make. i went through my own crazy journey of cutting down on food and increasing exercise and getting down to a nice size.  after that, compliments came, my head blew up and i wanted more.  i REALLY cut down on food, was over exercising (sometimes at midnight), and definitely under-eating.  my brain was obsessed with counting kilojoules and being skin & bones. then i would starve, binge on a LOT of food, throw up, cut myself because I was guilty, then start the whole process again. my weight was UP then waay down, i was hungry then bulging with fullness, i was tired, i was irritated, i was angry, i was NOT happy. it has taken me YEARS to find a balance. the biggest lesson i have learnt is to see food as neither bad or good, but as something that helps me function, something to help keep me ALIVE.  i choose food that will help me get through the day feeling my best. i treat myself a little bit, i enjoy it, i move on without punishing myself.  i gotta stop babbling but my point is, if i can go through all that and come out strong, you can too.  /end preach :)
 
 


 
 
 











Wednesday, November 16, 2011

November 16, 2011

 


pointless? I think so.

 

Scrolling through my facebook news feed and came across this handy article.
here are some good advice on proper technique for running :) maximise your workout and learn!

10 Ways to Improve Your Running Technique

[link] 

 

Running Tip: Don't Run Heels First
Avoid striking the pavement with your heels—save that for your power walks. "When you walk, you keep one foot in contact with the ground, while running has a moment of weightlessness in the stride," says Alex Figueroa, a running coach and creator of Priority1 Wellness in Miami Beach. Running with a heel landing can contribute to back and knee pain.
 

 

Running Tip: Do Land on the Midsole of Your Foot
Landing on your forefoot (instead of your heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones.


Running Tip: Don't Use a Long Stride
Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself.  This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you. 
 
 

Running Tip: Do Take Short Effective Strides
Less motion through the joint means less wear and tear and improved efficiency during your runs. Using a shorter stride reduces the movement within any joint (for running, this means the joints of the ankles, knees, and hips), and less movement means a longer, healthier life for these joints.

 
Running Tip: Don't Wear Shoes That Are Too Comfortable
The human body works with one major premise: use it or lose it.  If your support is coming from an external source, like your shoes, then the muscles designed to support the framework of the foot (i.e. the arches), will eventually fail to do their job, making the foot weaker and your body more prone to injury. 
 
 

Running Tip: Do Invest In Barefoot Running Shoes
“When it comes to support, less is more," says Figueroa. Build up to wearing shoes with minimal support, like NIKE Free or Vibram Five Fingers, to help strengthen and develop the natural muscular support in your foot and ankle. But don’t toss your sneakers just yet – slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet. Developing foot strength can help make everything stronger, including your ankles, knees, hips, and lower back, says Figueroa. 
 
Running Tip: Don't Run as Hard As You Can
Many runners think if they can run fast, they are running efficiently, which isn’t the case. In fact, Figueroa recommends runners slow down to learn how to run farther, faster. “Slow down and wear a heart rate monitor to train smarter, not harder," suggests Figueroa. Set your heart rate monitor to keep your running at a desired pace, and then don’t exceed that set pace. Your body will adapt, and then you’ll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder.  
 
 

Running Tip: Do Work Up to Running Farther, Faster
Build your run one block, or one minute at a time, says Figueroa. Walk between running intervals and recover actively. You can work on speed or form and technique during your “work intervals" and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time.
 
Running Tip: Don't Get Stuck on the Odometer
Running three, five or even 26 miles doesn't really tell you if there is any progress in your run, says Figueroa. Instead, track the amount of time that you're running and monitor your intensity using a heart rate monitor.  
 

Running Tip: Do Run for Time
Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run, suggests Figueroa. The more you train, the easier your runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time.
 
 



 

 
 

 
 

 

Tuesday, November 15, 2011

November 15, 2011



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True or False: Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.

  • True
  • False

TRUE

Explanation

Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.

 

What common food source is usually fortified with vitamin D?


  • Eggs
  • Milk
  • Fish
  • Bread
  • Cereal

MILK

Explanation

Milk is fortified with vitamin D. If you do not drink milk, ask your health care professional about supplementation. Note: Most cheese and yogurt products are NOT made with fortified milk.
 

True or False: Exercise can help slow brain shrinkage in people with early Alzheimer's disease.


  • True
  • False

TRUE

Explanation

A study in the journal Neurology showed that exercise may help slow brain shrinkage in people with early Alzheimer's disease. In the study, adults diagnosed with early Alzheimer's who were less physically fit had four times more brain shrinkage than normal older adults.
 

 
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Exercise Video Demo
LOL you can tell this is my first time trying out this move.  1st rep ...not too bad... 2nd rep I might as well have fallen off :P good challenge though! try it out :)

...  The Swiss Ball Pike with Push up


Start in a pushup position with your toes on a stability ball and your hands on the floor 
(1). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms 
(2). Pause and roll back to start. Pause, then do a pushup. 
That's 1 rep. 


video

this move is perfect for toning & strengthening arms, abs, butt, back and chest :)

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lean muscle = hot



Two Sodas a Day Found to Raise the 

Risk of Heart Disease in Women

 [link]

 

We all know that sugary soft drinks are full of empty calories, but a new study has found that soda may do more than expand the waistline. In fact, researchers found that when women drank two sugar sodas a day they were more likely to develop heart disease, even if they didn't gain weight. 

Presented at the American Heart Association's Scientific Sessions, researchers studied about 4,000 women and found that those who drank more sugary soda were more likely to have heart disease and diabetes than those women who had one soft drink a day or less. 

They were also more likely to be overweight. 

However, the risk of heart disease was increased no matter if the woman was overweight or not. In the past, most researchers believed soda was linked to heart disease risk because of weight gain — not because of the sugary drink itself. 

In fact, women who drank more sweet, fizzy beverages were nearly four times as likely to develop high levels of triglyceride blood fats, which can lead to blocked arteries and increase the risk of stroke, according to The Daily Mail. The negative effects of full-sugar drinks were not seen in men.

Just another reason to drink water instead of soda! 
 


 















 

Friday, November 11, 2011

November 11, 2011

 

 

oooooooooo I want to try this recipe:


No baking required for these delectable bite-sized morsels! 
This bare-bones recipe calls for commonplace ingredients like 
instant oats and milk, which, when combined, create a healthy low-fat cookie.
Ingredients:
1 banana, mashed
4 tbsp. butter
1 c. sugar
3/4 c. unsweetened cocoa powder
1/2 c. nonfat milk
1 tsp. vanilla extract
3 c. instant oats
1/2 c. peanut butter

Directions:
Combine all the ingredients except vanilla and oats in a saucepan. Bring to a boil over medium heat, stirring often. Let the mixture cool. Add vanilla and oats and continue to stir. Drop by teaspoonful onto waxed paper and allow to cool.

 
 can you tell I'm on uni holidays with all my blogging? ;)

One of my snacks yesterday:
 

2 x weetbix with a drizzle of honey and skim milk
I heated it up in the microwave for 30 seconds but that's optional.
yummy filling snack... bit of protein and lots of fibre. :)

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TOP 5 TIPS TO GET RIPPED


 TIP 1: BALANCING THE WEIGHT
Getting ripped is not about suddenly transforming the look of your muscles by doing high repetition isolation work. That is so ineffective and won't overload your muscles like the exercises that train several muscle groups simultaneously. What do you think burns more fat: pedaling on a Mini-stepper or running in deep sand? The latter option, right. Same idea about choosing the right exercises. Do not spend sets on a peck deck machine when you can do dumbbell presses where you need to balance the weight. Balancing the weight recruits more muscle fibers than letting some dumb machine do half the work for you.
(MY TIPS: use a stability ball where you can.. just trying to hold your body upright whilst doing.. say, bicep curls... activates a lot more stabiliser muscles meaning you are getting more of a workout than you realise!) 

 

  TIP 2:MEASURING UP OILS
Always always ALWAYS measure up oils. Do not ever pour it on a salad. When you order a salad at a restaurant, never get the dressing, croutons or what have you. Corn is also not a good food for leaning out: it's a grain and fast carb too.

 

  TIP 3: EAT TO CONTROL YOUR HUNGER

Eat to control your hunger. You can make your oatmeal double sized but no extra calories by adding whole flaxseed or psyllium husk. *Do it like this: Cook the oatmeal according to the package. Then stir, add 3- 5 tablespoons of whole flaxseed or 1 tablespoon of psyllium husk. Stir. Cook for another 3 to 5 minutes. The fiber in the seeds bind with the oats/brans and you get a better serving.
(hence why I add weetbix to a smoothie or chia seeds to oatmeal or beans to a casserole etc.) 


 TIP 4: ADD ONE MORE SET
Want to burn more calories? Add one set more on each exercise. If you add six different exercises that will yield six more minutes tops. In one week that might be 30 minutes more training which burns more calories for you.
(Love this tip!)


 TIP 5: MAKE IT BORING TO EAT
Make it boring to eat. Take your bowl or plate and sit where there is no TV, no magazine, nothing - look at the food, be present. You will find out that you will get full faster than if you eat while watching Seinfeld.
(This one is a good tip for those who are a victim to mindless eating like i was)

 

 

quick bloggy, off to do some house chores and then work
have a happy healthy dayyyyyyyyyyyyyyy