Running Technique: Knee and Quad Position

So I don’t know how serious you are about running but knee and quad positioning are extremely important. Many runners develop bad knees from bad technique. You don’t want that to be you in a couple of years! So this video should help you prevent short-term and long-term injuries that may result from bad running technique.

I suggest videotaping yourself running. Then you can play it back and relate to this video in order to double check that you are doing everything you need to be doing while running. I used to do that when I was beginning to play tennis. I would videotape my practice or a match and watch to see if my forehand technique was correct or if my footwork needed improvement. It’s not weird to record yourself. Just try it! It’s fun to watch yourself improve as well.

Also, don’t over think what you have to do. Just watch the technique and see if yours matches up. Don’t make it too complex as too where your running goes downhill because you are thinking way too much. You want to be relaxed and you also want to be enjoying running. Overall, as long as you avoid the things that cause injury, I think you will be good! And your running will be even better!

• Karhu Website: http://www.karhu.com
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Running Technique: Glutes and Hamstrings

Your glutes and hamstrings are crucial to proper running technique. These large muscles are very powerful and can help significantly enhance your overall running performance. You want to make sure to keep these muscles strong and in great working shape. This video on running technique is all about utilizing your hamstrings and glutes to their maximum. Take a look to see if you are on the right track and if not, now you know what to do in order to take your running experience to the next level.

Running is great for your legs and butt for a reason… because those muscles are used all the time while running. Make the most of your workout by doing it right. After watching this video, I feel better about my stride but now I have to go out and check to see if I am using these muscles to their potential. And practice it! The video shows some great ways to go out and practice these techniques.

• Karhu Website: http://www.karhu.com
• If you want to test Karhu’s apply at: http://www.facebook.com/likekarhu
• Karhu online store 10% off code: 10off (Use it at karhu.com check-out  page)

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Running Technique: Pelvis and Upper Body Position

Running seems so simple but some of us unfortuantely struggle with it. It’s good to practice the correct form and technique while running to prevent injury and to make the experience more enjoyable. By watching this video (that is less then 3 minutes) you will learn how to effectively use your upper body and pelvis while running.

You want to practice having your upper body slightly tipped forward, which is something I learned. I never even thought about it! I think I keep myself too upright sometimes, so now I know, next time I go out running to work on this. Being too upright could hurt my back, so I definitely want to fix that. Also, by having your pelvis positioned correctly, it will help your body move forward more efficiently. Something that I think most runners want. Now it’s time to go out and run! Get off the computer, that won’t help your technique! haha

More videos on technique to come, so be looking for those!

• Karhu Website: http://www.karhu.com
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Running Technique: Arm Movement

Running is not just all legs, your arms actually set the tempo. The faster you pump your arms the faster your legs will go. It seems so simple. Do you want to run faster and more efficiently? Say YES! Next time you go out running, don’t change your stride length but instead, concentrate on your arms. Let me know if your overall run was different. Whether you are a beginner or an elite runner, watch this helpful video on Arm Movement. Even if you already consider yourself an elite runner, it doesn’t hurt to be reminded of technique and being a beginner, this will help you get started on the right track!

I love running and being a runner, I know that there is always room for improvement and tips to help me keep moving forward. I will continue to post videos on running technique. I watched this video on Arm Movement and immediately went out to focus on my arms. It’s good to go out on a run with a purpose. Keep on running and keep working on that technique!

• Karhu Website: http://www.karhu.com
• If you want to test Karhu’s apply at: http://www.facebook.com/likekarhu
• Karhu online store 10% off code: 10off (Use it at karhu.com check-out  page)

Thank you for reading!

Healthy: Beyond Diet And Exercise

Many people forget that being healthy is a lifestyle and it is more complex then just exercising and eating right. I made a list of some things we may forget to do everyday. We are all busy and sometimes forget the simplest tasks.

Hygiene: Hygiene is a big category when it comes to being healthy.

1. Brush/Floss Teeth: I know this has been drilled into your heads… but I will admit that even I ONLY occasionally floss(this post is for me too). You should be brushing your teeth at least twice a day and don’t skimp out on the toothpaste. Also, if you have a manual brush and not electric, that is when flossing becomes even more important. Flossing once a day, before bed preferable, will make a difference in your teeth. With my mom being a dentist, I get this lecture all the time. Flossing will help prevent tooth decay and gum disease such as gingivitis. Flossing is an essential part of the tooth-cleaning process because it breaks up and removes plaque from between teeth and at the gumline. My dentist tells me that I’m starting to get gingivitis because I don’t floss regularly so that made me want to warn everyone else what may come, I NEED TO START FLOSSING!! It takes 21 days to make a habit so let’s start today!

2. Clip Your Nails: Your nails tell a lot about your health. Their texture, their shape, their color are all key factors. I was going to tell you about it but this video says it all. And don’t find it weird if you are looking at your nails the whole video or trying the tests afterwards… that’s what I did. Your nails can tell you if you have an iron deficiency, melanoma, and problems in your glands. Determining how often to cut your fingernails and toenails is different for everyone. It is recommended to do so regularly, such as once a week. Also, when you trim them, make sure not to leave jagged edges that could catch on clothing and tear the nail. I find it easiest to trim my nails after a shower or bath. The nails become softer after they have been soaking in water and therefore are easier to trim. Furthermore, fingernails grow faster than toenails, and the nails on your middle and ring fingers grow faster than the others. Nails on your dominant hand might also grow faster than those on your other hand so watch for that!

3. Wash Your Hands: I don’t think I have to explain this too deeply but washing your hands regularly is something that NEEDS TO BE DONE! It’s healthy for you and others. No one likes being sick, there’s no time for that, so please wash them. Use warm water and lots of soap. Make sure to scrub for about 20 seconds. Washing your hands is probably one of the healthiest things you can do.

4. Athlete’s Foot: It is a fungal infection that causes a rash on the foot. Wearing shoes without socks increases your chances of contracting the infection. If you are playing sports, I suggest bringing extra socks, extra socks are good to have. That way if you go out afterwards you aren’t stuck wearing your wet, dirty socks.

5. Washing Your Body: This is a VERY GOOD habit to have. Taking showers or baths regularly is a necessity to personal hygiene. Everyday you come in contact with so many germs and bacteria that you should want to shower to get it all off. Also, not showering leaves your skin and hair oily and greasy. This is not a good look or feeling. You will become more susceptible to pimples, zits and other skin problems. Overall, showering leaves you feeling fresh, who doesn’t want that?

Sun Protection: The sun has many harmful rays that damage our skin and eyes.

Hobie Polarized Sunglasses are great for not only style but for water sports as well

1. Wear Sunglasses: It doesn’t have to be summertime for the sun to cause damage, even on a cloudy day the sun can do harm. Harmful UV rays bounce off of the ground, water, and snow straight into your eyes. Studies show that exposure to bright sunlight may increase the risk of developing cataracts, age-related macular degeneration and growths on the eye, including cancer. It doesn’t matter if it is artificial light either because the same risk applies when using tanning beds. Be sure to protect your eyes in any situation, indoor and out. Here are some quick tips when buying a pair of sunglasses:

• Make sure your sunglasses block 100 percent of UVA and UVB rays.
• Choose wraparound styles. This prevents sunlight coming in on the sides.
• Don’t be deceived by color or cost. The ability to block UV light is not dependent on the price tag or how dark the sunglass lenses are.

 2. Wear Sunscreen: I see so many of my friends skip out on the sunscreen when we are out at the beach. I don’t understand why though. They always get the same after effect of burning and peeling. This is not smart. Melanoma is caused mainly by intense, occasional UV exposure (frequently leading to sunburn). I like to wear a sunscreen that is sweat proof and at least 30 spf. I don’t like spray sunblock because I feel like a lot is wasted when spraying on and it is easy to miss spots. Sunblock is expensive but that doesn’t mean skimp out on it, I definitely don’t want skin cancer and I think that would result in more expenses then just buying some sunblock now. Don’t forget to reapply too. When you are outside from 10 am-4 pm make sure to be reapplying at least every 2 hours. Especially to your face and neck.

3. Wear Chapstick: Seems easy enough but get some chapstick that contains a spf of at least 15. The lips are one of the most sensitive parts of the body so you want to keep them moisturized and protected. Cancer of the lip can occur from over exposure to sunlight. This usual occurs in the bottom lip so always keep some chapstick nearby. But it is good to know that cancer of the lip can be adequately treated but still you want to prevent it.

Sleep: I know the amount of sleep needed is different for everyone, but still make sure to give yourself enough time to get the sleep you need.

I need 8 hours for me to be in a good mood and to be at the top of my game. Sleep can effect your body all around. It effects your daily performance, your mood, everything. It’s all connected. Make sure you have a good mattress and pillow that will help you to fall asleep and stay asleep.

Stay Positive: Things will always get better.

Don’t be down about not having the body you want, or not getting the grades you want. Keep working at it. Great things take time. So stay happy, relax, don’t stress over anything for too long because before you know it, everything will be how you want it. You just have to remain positive. Keep reminding yourself to smile… even if you don’t want to. It can drastically change your mood, which influences the outcome of everyday. Most likely if you are in a better mood, you will do more things in less time and do a better job.

Why Your Workout Isn’t Working Out

I see this all the time. Many people workout but don’t see any results. This can be so frustrating. It may make you want to give up and throw in the towel because you feel like you are wasting your time. However, all you have to do is change a few simple things to make that workout start working out! So why isn’t your workout working out… read below.

1. Not enough variety. When working out you can’t repeat the same workouts everyday and expect to see your body continue to change. You have to add variety. Things get easier the more we do them so the more you keep doing those exercises the easier they will get. You will burn fewer calories and they will stop helping you move forward. I don’t know what exercises you are doing but if you are using weights start to increase them. You will burn more calories. If you are on a cardio machine, add more resistance, go harder, faster or longer. Change up your workouts. Make different muscles work. Make your body keep guessing and that will cause you to keep seeing results.

2. Too long of breaks. It’s okay to take breaks in between sets. Depending on what you are doing will determine how long to take. If you are lifting heavy weights you may need a little longer then if you are lifting light weights. Other factors may include your age, nutrition, the intensity of the set, how tired you were prior to working out, or if you may have any injuries. Taking a shorter rest(45-60 seconds) works better for building overall muscle mass. This will keep stress on your muscles without giving them time to recover so when you work them the next set they are still pumped. Longer rest periods(3-5 minutes) are used for people who are training for strength and power. So usually heavier weights and smaller reps. Remember it’s up to your personal goals to decide what exactly you want to do. Also, remember to change up days for working out each muscle group. Allow each muscle group time to recover.

3. Being tricked. I always think to myself while on the treadmill or elliptical, “Am I really burning this many calories?” Don’t go by the calorie readings on your machines. Most machines are known to say you burn 30% more calories then you actually have. Most machines don’t know your weight, height, fitness level, age, etc. so it’s hard for it to give an accurate reading of exactly how many calories you have burned. I’m sorry to say this but from now on, always make your calories burned less then what you see. If you want to know how many calories you burn, try going by this model: to burn 300 calories you can jog for 3 miles, walk for 4 miles or bike for 10 miles. This isn’t right on but it may be close. If you want to make sure its 3oo calories just do a little extra and you will probably hit that mark.

Watermelon… no matter what shape it is, still contains vitamin A, C, and B6. So eat on!

4. Your workout makes you too hungry. It’s good that you are getting hungry but burning calories mean that we can fill our body up with more nutrients not overeat to the point that working out is reversing what we want! Sometimes working out makes people overeat because they are so hungry from working so hard. But eat normally and if you are still hungry fill up on vegetables or fruits. Give your body more of what it wants. Stay in the healthy calorie range of losing weight.

5. You kill yourself in your workout. This is not good. You want to be able to keep up a good workout schedule but if you over work yourself… working out regularly won’t last very long. Don’t workout to the point were all you want to do is lay on the couch because your muscles are too sore to walk. Over training can do more harm then good. It can result in insomnia, sugar cravings and cause injury or illness. You want your workout to be challenging but not to the point of killing your body.

I hope these tips help. If you have more, feel free to share!

What Are Friends For?

We all have heard the saying, “What are friends for?” Especially right after our friend/s have done or will do something nice for us. Am I right? Friends can be a great help when you are trying to accomplish anything. Having their support can get you through almost everything. When it comes to wanting to lose weight or getting stronger, friends are truly the best.

How to get your friends to be all that you need to succeed:

1. If you are trying to eat healthy, tell your friends because they can influence you tremendously. I have seen it happen where a group of girls are going out to get ice cream, McDonalds, or anything that is not good for you, especially when you are trying to lose weight. And they are able to talk you into coming and drag you with them. You tell yourself, “I will just go and not order anything.” (haha yeah right!). That’s not going to happen. When it comes time to order and it gets to you, “Oh, I’m not getting anything.” Everyone will flip out and demand you order something. The peer pressure is horrific. By simply explaining to your friends that you are trying to stay away from fast food, desserts, oversized portions, etc. they will try to avoid putting you in those situations. If they are true friends they will understand and help you stay on the right path.

2. Ask your friends to go to the gym with you. Having someone come with you to the gym, gives you that extra boost. However, going together doesn’t mean talk that whole time. If that’s all they want to do, I suggest telling them you are working out too hard to talk (Works every time). Going with friends to the gym is great because they help you get that first step out the door toward the gym, which is the toughest part for a lot of people. Also, set up times to meet to workout. What kind of a friend are you if you cancel or don’t show up. Setting up a time to exercise with someone will get you moving.

3. If they are around, and they know you are trying to eat right, give them permission to take away that bag of chips you are about to binge on.You must do this. The process of giving up some of your favorite foods is tough. We all have those days we want to break down and give in. At the beginning of your weight loss plan, give permission to anyone that you hangout with a lot, to snatch that bag of chips or pint of ice cream out of your hands. Now you can’t get mad at them because in the end, you will be so

All you need to succeed!

thankful they controlled your emotions on days you wanted to throw in the towel.

4. Get your friends to share the same goal. Finding someone who wants what you want is the best. You can work as a team to accomplish your goals. Sign up for a 5K, 10K, triathlon, half marathon, marathon, etc. I don’t know your level of fitness so depending on where you want to take yourself, pick an event right for you. Sign up at the very beginning of your decision that you are going to change! Also, pick and event a few months out to give you plenty of time to prepare, if anything over prepare! Signing up will give you motviation throughout your weight loss and get fit plan because you have something you are working towards and always keep that goal in mind.

5. Be supportive in return. Don’t lose a friendship because you and your friend are trying to lose weight and one of you is losing weight/seeing results quicker then the other one. Be supportive to each other. Compliments rock! Who doesn’t like hearing they look good in their jeans?! Keep each other focused and moving. Do it for yourself too. Don’t get jealous! It’s silly. Use them as motivation. By looking at them you see it’s possible and you want to be next. You have to be fully committed. Keep working hard and results will follow.

Now, it’s time to get off the computer and get moving! Feel free to comment if you have ideas on how to work together to succeed.

The Happiest 5K on the Planet

Today was a good day. What made it so good wasn’t the fact that I didn’t get my spanish test back… I don’t ever want to get that back…  But in one of my classes, I was approached by one of my peers asking if I could help them get back in shape. I was in my normal athletic clothes because I go to the gym right after that class. We got to talking and after next class, I think we are going to the gym together.

It made me feel so good having someone ask me that. I love helping people especially when it comes to fitness and health. She wants me to help her get back in shape and then I told her about my 5K I just signed up for and she wants to do one with me. She was so nice saying how much she wishes she could be more like me and go to the gym almost every day. And I know it’s harder for some people but I think I will be a great motivator. I’m really excited to see if she will do what she said she will do and come with me 3 times a week and really work! I’m not going to school to become a personal/athletic trainer but I feel like I would be really good at it. I have been around trainers a lot the past few years since I’m on a division 1 team and I can picture myself in their shoes. I would love helping people get strong and healthy and seeing the looks on their faces the whole journey, especially the last look of when they reach their goal. 

So I just found this race that looks like it would be so much fun! It’s called “The Color Run”! Have you heard of it? It is coming to a city near me! Eventually, it’s not for awhile but I can wait! Go to the website and see if one is coming near you. It looks crazy, exciting, fun, a mess… everything you can think of. I hope I can rally up a group to come with me. Running with friends is the best!

How to get a Flat, Sexy Stomach

How to get a flat, sexy stomach. First, we have to look at the problem. Think about what you are doing now and how it obviously isn’t working since you’re still looking to get that stomach flatter. Also, remember that we all have abs. They are there. However, getting them to be noticed is the problem. We have to get rid of that layer of fat that covers them. It is a challenge and if you sick through it… you will see results you could never even imagine! Which is the best feeling in the world. Alright so now in order to do this there are two things that need to be focused on: Diet and Exercise.

The Diet:

Now since I don’t know everyone’s body type and how exactly your individual bodies work. You have to work on managing what you need to make it work for you.

1. Drink lots of water.Personally, I feel like this is the most important thing to do. Drinking water will keep you hydrated and you will keep flushing out all of the bad toxins in your body, which is great! It will also improve your skin. Drinking water also is good to do when you feel hungry at a time you shouldn’t be. Also, you can tell if you are drinking enough by
   

   Berry your way to a flat stomach!

   simply looking at the color of your pee. If it’s a dark yellow, you need to drink up. The clearer the more hydrated you are.

2. Fiber. Eat lots of fiber. You can find fiber in fruit and veggies. I say the best thing to eat is broccoli. Making sure you get enough fiber will also help clean out your body by keeping your system regular. It can also help lower your cholesterol. Also, berries are great for trying to get that flat stomach and they are delicious.
3. Eat 5 meals a day. Try and eat something every 3-4 hours. This will keep your metabolism going. 2 of the 5 meals are snacks… keep those light and healthy to keep you on track. Good snacks are apples and peanut butter, fruit salad, granola, fat-free yogurt anything small and healthy will do. Pick what you like.
4. No more junk! Get rid of it. Don’t look at it, don’t think about it. Seriously if you want to lose weight in your stomach you have to stop eating chips, ice cream, chocolate, and refrain from fast food as much as you can. If you absolutely need some look to frozen yogurt or sorbet.
5. Eat. One huge mistake people often make is not eating. This won’t work and it’s not good for you. Also, eat breakfast. You should be hungry in the morning if you are eating light before bed and working out. You will become like me… I look forward to breakfast, it’s my favorite meal! I wake up so hungry. I have no idea how people skip it.

The Exercise:

1. Cardio. Cardio, cardio, cardio… learn to love it. You can do anything just get moving for 30 mins a day, do more if you can. More is better. If you are new to cardio start walking and eventually start jogging. But I love the elliptical, rollerblading, biking, running, stair master, dancing, jump roping, golfing(but carry your bag.. don’t get a cart)… find several cardio workouts that you like so you can change it up. Make it fun.
2. Ab workouts. After cardio is the best time to do abs. You are in the workout mood and your body is warmed up and ready to go. There are so many ab exercises out there. Tons of them. Some I like may not work for you. Do exercises that you do right and ones that you can feel it working. Its good to really push it. That’s how you get stronger. When you feel like stopping do just a little longer. I like doing planks, scissor kicks, toe-touches and I don’t know names for a lot of them and incorporate a medicine ball. If you go to a gym watch other people and see what exercises they do to give you more ideas. But it is easy to make up your own.
3. Rest and stretch. If you kill your abs one day, let them rest but that doesn’t mean you don’t have to do cardio. It’s ok to take a day off a week. But if you don’t need it, don’t take it. Also, yoga is great to help recover faster and it prevents injury.

Now that you know what to do. Let’s do it. And remember once you reach your goal, don’t change what you have been doing. You can’t stop. You have to keep working on it. But it takes 21 days to create a habit and I’m sure it will take longer then 21 days to get what you are looking for so that habit will be there when you are done! Good Luck!

Rest: Relax, Eat, Sleep, Think.

Today was nice. Slept in, watched tv, listened to music…  I basically did nothing. I know doing nothing sounds bad but my body needed it. I’m writing this post because I wanted to remind all of you that rest is good and somedays you should do nothing. I feel overworked and I haven’t been getting enough sleep so that’s when you just need to back off and tell yourself to stop. On days like today, I just try and be extra careful with what I eat because I know I didn’t do anything.

Good food!

So remember to eat lots of vegetables, fruits, and drink lots of water. I always forget to drink water on days I don’t exercise, which is not good. I actually should go get a glass. But always have your favorite healthy foods close by so you can make the best food choices. That easy task will help you succeed in whatever it is you want to accomplish. No matter what it is, eating healthy will always keep you on track. You can’t go wrong. I have come to find that I love KIND Bars.At the last race I did, they had a table and were giving them out. Thank goodness I grabbed a few. They were fantastic and a great pick-me up after a race or anything.

I wish I was sponsored by KIND Bars so I could have them all the time!