Archive for October, 2009

According to one survey- 92 percent of us are stressed at work! Additionally, a stressful job can alter the body’s chemistry and make you 70 percent more likely to develop heart disease by upsetting the nervous system.

Stress can leave us feeling out of control, in constant fear and state of panic and a chronic feeling of pressure and tension. Eventually stress can lead to range of emotional, mental and physical conditions. Here are just a few!

Short Term Effects of Stress:

• Pale face
• Wide eyes
• Sweaty hands
• Faster breathing
• Tense muscles
• Less sensitive to pain
• Edginess
• Flared nostrils
• Dry mouth
• Faster heart rate
• Butterflies in stomach
• Needing the toilet
• More sensitive to touch
• Feeling cold

Longer Term Effects of Stress:

• Chronic nervousness
• Sleeping badly
• Anxiety
• Panic attacks
• Depression
• Crying easily
• Frustration with others and yourself
• Tension
• Neck ache
• Shoulder ache
• Back ache
• Sex drive suffers
• Leg aches
• Headaches
• Higher blood pressure
• Skin conditions
• Hair loss
• Heart disease
• Appetite loss
• IBS and ulcers
• Poor circulation
• Lower immune system

The Body Under Stress

Autonomic Nervous System

Chronic stress prevents your body from separating between the sympathetic (flight and flight) system and the parasympathetic (relaxed) system. This means you literally don’t know how to relax.

Heart

When you are under stress the cortisol and blood sugar levels rise meaning there is pressure on your heart and causing it to pump furiously. Over time this can put your heart under real strain.

Genitals

Its estimated two thirds of men will suffer erectile dysfunction due to stress at some point in their life. Under stress blood flows away from the genitals to more vital organs and muscles. Even women when under stress suffer a low of libido.

Brain

We have a built-in gauge to stress in our brain but with chronic stress the brain becomes oversensitive to it, flood chemicals to the brain in a self medicating fashion. This leads to subconscious behaviours such as smoking, drinking, oversleeping and overeating.

Intestines

When stressed your stomach and intestines are of the lowest priority. This is great when fleeing danger but on a daily basis can cause intestinal problems as there is no blood flow to support the digestion of food. This leads to such problems as IBS, constipation or stomach cramps and even meaning poorly used food becomes stored as fat.

Muscles

When stressed your muscles react, becoming primed for action. They tense up and can make you jittery. Tension in your upper back and shoulders are especially common symptoms and are the root cause of major back pain.

However, not all stresses are bad for us. Stress is a natural occurring reaction in our body using the chemical cortisol to make us more alert and work harder and faster in reaction to a threat. This can be great for finishing work by a deadline or competing in a race.

The real problem is that in the modern world most stress is unnecessary and leads to real problems as listed above. We all need to find ways that can help us combat our own individual stresses and learn to control how we react to them.

So in order to tackle stress and its many related ailments you need to take positive action fast. Find out what works for you and what stress- relieving activities are most suitable for your lifestyle.

A Few Stress Busting Ideas to Get You Started:

• Smile- just smiling (even when we don’t feel like it!) makes us feel much better.

• Do some exercise! – Whether it’s going for a run, boxing out your stress ( on a bag not someone else!) or working out in the gym, the endorphins will help raise your mood and the distraction will help you take your mind of it and refocus.

• Go to a museum and view art

• Take up gardening

• Have a brew!- teas such as camomile have a calming effect

• Smell lavender- lavender is a renowned stress reliever and sniffing aromatherapy oil or air freshener of this scent will bring some calm into your life.

• Cut your units- alcohol raises your blood pressure and can induce stress.

• Try yoga

• Or dancing!

• Take time out- think about when was the last time you took time just to relax?

• Go for a cycle

• Listen to calming music

• Stretch- tense bodies lead to tense minds.

• Keep a diary- this can help you recognise when and what specifically triggers your stress.

• Talk to a friend

• Go to bed earlier and rise with the larks

• Have a massage

• Remove the clutter

• Sit quietly

• Have a relaxation ritual- anything that you can rely on to get you de-stressed.

• Get more sleep

• Remember the worry will pass

• Make good choices- instead of stressing over life’s little decisions, take more time before you act and then you will be happier with your choice.

• Breathe properly

• Try meditation

• Watch your body language- if you are tense your body will reflect that with a furrowed brow, hunched shoulders and knots in your stomach, which will make you feel even more stressed.

The Three Fundamentals to Creating a Stress-Free World

PERCEPTION – ask yourself is it really that bad? Will I feel this stress in 5 minutes, an hour or a day?

RESILIENCE – learn to take control of the situation and make proactive choices to relieve the stress instead of mulling it over and feeling hopeless.

ACCEPTANCE – we can’t prepare for everything that occurs in life and sometimes stressful things will happen that are out of our control. Learning to release ourselves from this and letting go can help you overcome feelings of pressure.

If you feel you need support and help to deal with the stress and the effects it is having on your life talk to a therapist or life coach who can give you the support and advice you need.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Weight Training is a Must for Women Too

The majority of women at gyms steer clear of the weights room and don’t attempt any weights machines; giving endless reasons why they don’t try them. Here I explain 10 reasons why ALL women may want to reconsider and start pumping that iron!

Increases Strength

Doing weights regularly with increase your overall strength. This will make everyday activities seem a lot easier and can also help improve your stamina in other sports.

Helps Fast Loss

Each pound of muscle you gain through weight training can burn up to another 50 calories a day. By weight training just a few times a week you can build nearly 2 pounds of it over 2 months and don’t worry you’ll be losing at least 3 pounds of fat at the same time so you’ll be leaner and more toned.

No Bulk

This is one of the major reasons women avoid weights- they fear it will turn them into the incredible hulk! however, research has shown that women generally do not gain bulk from strength training as they do not have the same bulk- building amounts of testosterone (Roughly 10 to 30 percent less). You will however become leaner and more toned.

Strengthens Bones

Research has shown that weight training improves your bone mineral density by as much as 13 percent in just 6 months. This is very important as women are more prone to osteoporosis in old age.

Boosts Performance

Pumping those weights can improve your overall performance and additionally reduce the likelihood of injury. This is because it strengthens your core and the ligaments and tendons that surround joints which are zones prone to injuries.

Helps the Heart

Weight training can keep your heart healthy by increasing your HDL (good) cholesterol and lowering LDL (bad) cholesterol and blood pressure

Lowers Risk of Type 2 Diabetes

Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.

No Age Limitations

It doesn’t matter how old you are, strength training improvements can happen at any age- even 80 years old.

Boosts Confidence

Weight training has been shown to improve women’s self confidence and reduce the symptoms of clinical depression. You’ll feel like a real pro in the gym!

Prevents Boredom

Weight training has unlimited choices and variations which can liven up an old routine. By adding different machines and floor weights to your workout every week you’ll feel much more excited about your workout and motivated to train more.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Eating Right is for More Than Just Weight Management

These days supermarkets stock well over 30,000 items on their shelves yet for some reason most of us go into autopilot throwing in our carts  the same 20 items we always buy without really considering what we are getting. So to keep all you athletes fresh and healthy, here are some great ideas, tips, and advice on the best foods to pick up and why.

1. Broccoli- the University of California found that broccoli lead to a rise in antioxidants in nasal cells reducing allergies and asthma.
2.  Tomatoes- are rich in the photochemical lycopene which is a cancer fighting ingredient. Additionally, being rich in vitamin C and beta-carotene tomatoes, are therefore powerful antioxidants helping your body recover from cell damage.
3.  Honey- aids in calcium absorption, important for our bones.
4.  Brazil nuts- they help  increase strength as they boost your selenium levels.
5. Almonds- as most nuts, are great source of vitamin E, an antioxidant. It can lower cholesterol levels especially those clogging the arteries reducing your risk of heart disease and may help prevent cancer.
6. Iceberg Lettuce- contains vitamin K which can reduce your risk of bone fractures.
7. Soy- soy protein interacts with the receptors in our brain that tell us we’re full, as well as, boosting metabolism and reducing fat in the body.
8. Miso soup- miso is a form of soy. It is rich in pro-biotics aiding in  healthy digestion. Soy is also a great vegetarian source of protein, and  high in vitamin K (good for blood clotting) and B2 ,which is valuable for a good energy supply. Miso soup can make a brilliant starter to any meal or a great mid afternoon snack.
9.  Popcorn-is surprisingly high in levels of antioxidants called polyphenols which combat the harmful effects of free radicals.  Beware of varieties loaded with salt and sugar.
10. Flaxseeds- the omega 3 fatty acids in flaxseeds balances blood sugar levels while their high lignan content makes you feel full for longer.
11. Eggs- egg protein is the most complete food protein only beaten by breast milk! They contain all the essential amino acids needed to promote muscle recovery. One egg has 30 percent of your daily value of vitamin K, vital for healthy bones. They can also aid memory and promote healthy eyes with a protein called leutin.
12.  Sweet potatoes- a great source of beta carotene and vitamin A which are powerful antioxidants. Sweet potatoes are also great sources of vitamin C, potassium, iron, and trace minerals magnesium and copper- which many runners fail to meet.
13. Oranges- the common orange can lessen muscle fatigue after hard work outs by having large amounts of vitamin C (a brilliant antioxidant).  The highest levels of vitamin C actually come from the orange skin! So why not try storing the zest  and using it in your cooking.
14. Canned beans- one cup provides 30 percent of your daily needs for protein, 60 percent for fibre, and 60 percent of your daily need for foliate (a B vitamin which has a key role in heart health and circulation). Black beans have great antioxidants, lower cholesterol and heart disease risk.  They also have a low GI, meaning energy is released slowly into the body enhancing your performance as your energy levels remain steady.
15. Salmon-  is the king of fish. High in quality protein, it is also a valuable source of omega 3 fatty acids. This balances your body’s inflammation systems, great for asthma suffers.
16. Frozen vegetables-  not only save space in your fridge and keeps for much longer, they are also a great alternative to fresh veggies as they store more of their key nutrients that in many cases would be lost in raw counterparts. They provide a wide variety of antioxidants- beta carotene, vitamin C and B, to name but a few.
17. Frozen mixed berries- again frozen they are a great option instead of raw.  Mixed berries such as blueberries and blackberries have powerful compounds that give them their strong color called anthocyanins. These antioxidants have been shown to fight off the signs of Alzheimer’s and some cancers. They are also great for post workout recovery and muscle repair.
18. Low fat yogurt- a good source of protein and calcium (one cup providing 13 grams of protein and 40 percent of your daily needs of calcium). They are also filled with good bacteria which keeps your digestion optimal and healthy. Look for the live culture symbol on the packaging.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Proper Nutrition Makes You More Attractive

It’s that time of year. The weather is starting to change and our skin suffers. With less vitamin D from the sun’s rays we need to maximize the amount of vitamins and minerals we get from our diet. Here’s a top ten list of foods that just don’t feed your appetite but your complexion too!

Top Ten Beauty Foods

1. Blueberries – They  repair the daily damage from pollutants, wear and tear. A recent study in the Journal of Agricultural and Food Chemistry found that blueberries have the highest antioxidant capacity of any food! They also prevent the signs of premature aging.
2. Avocados – This oily fruit eases dry skin.  It is rich in monounsaturated fats which keeps your skin plump and more youthful. They also contain vitamin E (an antioxidant) protecting against damage from free radicals which can be the cause of some major skin irritations.
3. Tomatoes – This fruit is a protector against UV rays. They contain the antioxidant lycopene, a chemical responsible for a tomatoes red color, has been found to neutralize molecules produced when the skin is exposed to UV rays. It also works wonders on lines and patches of discoloration.
4.  Oranges – They are bursting with vitamin C, also an antioxidant!  Oranges will keep you glowing all winter, improving your radiance. They contain collagen components that keep skin strong and resilient through winter, brightening your complexion.
5. Kiwis – This exotic green fruit prevents wrinkles by having high levels of vitamin A which dermatologists claim has the ability to reduce the appearance of fine lines and protects the skin’s tissue.
6. Carrots – The good old carrot is underrated. Full of vitamin A and an antioxidant called Beta-carotene. It is a wonder food for your eyes, improving vision as we age as well as being beneficial to your skin.
7. Red peppers – Just one red pepper provides 300 percent of the recommended daily amount of vitamin C which is brilliant for repairing tissues and cartilage. It aids collagen formation which is important in the process of building scar tissue and healing skin.
8. Spinach – Spinach is a brilliant source of vitamin E which is an important antioxidant protecting our skin from the sun’s rays and UV. Other green leaves such as kale and cabbage are also great alternatives.
9. Nuts and seeds – Nuts and seeds are bursting with essential fatty acids and selenium which help combat skin ageing.
10. Aloe Vera – A study done by Khon Kaen, University in Thailand,  found that Aloe Vera was an effective anti-inflammatory for the skin and can help heal itchy, red, and scaly skin.  Also,  Aloe Vera was an effective treatment for second degree burns and can in fact help faster than some burn creams. Aloe Vera has also been found to be effective against tooth decay and soothe sore, irritated gums.

Lastly, DON’T FORGET WATER!

Although not a wonder food, plain water is definitely one of the best things you can put in your body for beauty. Water is responsible for flushing out any toxins in the body. It also can balance out salt levels and reduce fluid retention, reducing puffiness which can affect your eyes, skin, hands and feet. Drinking enough water can keep our skin youthful, fresh, as well as plump.

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Life Coach Dorothy Tannahill-Moran’s

NEXT CHAPTER NEW LIFE

Tele-seminars

The Ultimate Personal Change System Webinar

Turn your fear of change into
Mastery of your Life

Date: Thursday, October 12

Time: 5:30 PM Pacific / 8:30 PM Eastern

Take Action and Register Now

Dreading an upcoming change like Lost Love, Career Change or Pre-Retirement?

Would you like to acquire a system that you can easily use for the rest of your life?

Made a change but you’re feeling unsure of yourself or simply uncomfortable?

Join me on Thursday, October 12 as I disclose the secrets to change and transition

In this webinar you’ll discover:

• The difference between change and transition
• The 3 stages to transition you will always go through
• The 2 things that will trigger a transition
• The 5 ways we react during transition
• The 6 keys to effectively manage a personal change and transition that will gives you the life you want

Make the NEXT CHAPTER of your New Life all it can be, Dorothy Tannahill Moran

Take Action and Register Now

I Have a Life……

Have you been practically living in the gym in the hopes that the payoff will be huge?  Well, if you’ve read that you don’t even begin to grow muscle until you’re half an hour into your workouts, you may be spinning your wheels.  Surprise!  Muscles don’t grow while you are working out, they grow while you are resting!

Weight training is merely the stimulus for muscle growth. Whether or not your muscles actually become bigger and stronger depends on how much you rest between workouts  and how well you feed your body.  The body has  to have a constant supply of all the nutrients it needs in order to heal and grow.

Dozens of university studies have clearly demonstrated the sequence of positive adaptations which occur secondary to a weight-training stimulus can be set in motion by doing as little as one set of one exercise. However, many other studies have shown there are significant advantages to doing multiple sets (increased lactic acid levels—which increase testosterone—the release of anabolic hormones like testosterone, improved nutrient delivery to muscles, etc.).

Now, there’s no disputing some have achieved great results by working out for as long as two or even three hours a day, every day, but many of these athletes who respond well to this type of training are those either with superb genetics or possibly growing in spite of their training instead of due to it. We won’t even begin to discuss those that are chemically enhanced! Those of us who don’t fall within these categories have to be very careful that we stimulate, not annihilate, our bodies.

A great weight-training workout need not be an all day event, it should be vigorous and challenging, not a marathon. We create programs for our clients that last anywhere from 30-45 minutes, and never more!

My favorite saying, “You can work long or you can work hard! You can’t do both!”

Great success can be achieved with a well designed exercise program, not necessarily a lengthy one.  Our coaches at eFitness for Life design workout routines that are easily incorporated into your busy schedule AND don’t require hours on end to perform  in order to see results!

Contact us if you need some help, want a simple program built for you, or just have some questions!

Consuming protein and carbs immediately after a workout `turbo-charges’ muscle growth!

Are you doing everything you need to do to boost muscle building and speed recuperation after you exercise or are you missing this very important, easy to ride, boat?

This is a very important topic! Unfortunately, it is quite often overlooked or mishandled because it seems too simple to actually work. It seems as if everyone out there, whether their goal is to build significant amounts of muscle or burn that extra, unwanted bodyfat they carry around, is still looking for some magic pill instead of merely paying close attention to the simple things they can do to reach their goals, quickly and efficiently.

Stop worrying about this or that latest, well-marketed formula and start paying close attention to what you put in your body immediately following a workout. Focus on how macro-nutrient (protein, carbohydrates, fat, and water) consumption, composition, and timing can dramatically affect the muscle-building and fat loss processes.

The use of nutritional supplementation for this meal is highly recommended due to the ability to quickly absorb a liquid, as opposed to the time required to break down a whole food. Protein shakes, meal replacement shakes, etc are excellent choices for post-workout nutrition for this very reason.

There is tons of solid scientific evidence that shows how consuming the right amount of carbohydrates, protein, and even some fat, as well as other nutrients, immediately following exercise, can have major impacts on your success. This one meal or snack, assuming the right foods are ingested, can make a HUGE difference in how fast your muscles recover from exercise and probably even how much they grow, thus having a direct effect on your fat loss as well.

There is no doubt that following resistance training exercise, the actions of insulin (a hormone that escorts amino acids and glucose into muscle cells) are highly efficient; therefore, consuming the right amount (for you) of carbs and protein after such a workout provides amino acids and glucose that will “turbo-charge” muscle growth!

As far as vitally important things you can do to accelerate recovery and improve the body’s anabolic drive (minimizing cortisol elevations and speeding up protein metabolism), this is, without a doubt, right up there at the top of the list! On the days you perform your resistance training, this post-workout meal second in importance only to breakfast (first if your training is done first thing in the morning obviously).

Be sure, whether your goal is to lean up or increase your overall mass that your post-workout meal is built to your personal needs. Do not blindly follow something you see or read! Check with your coach or trainer to get the details on your required intake.

Lastly, this post-workout meal can pay even greater dividends for those individuals looking to increase their sports performance, as proper nutrition for athletes has become almost an exact science in many ways.

Bottom line, if you’re training with weights, your post-workout meal is of the utmost importance!

Be Conscious of What Matters Most in Your Fitness Endeavors

Don’t put the cart before the horse! Heard that one before? Well I am here to tell you that this phrase has never been more meaningful than when it comes to the way most of us handle our fitness, health or weight management goals! So many of us are looking for that magic pill! That quick fix! Don’t get me wrong, EVERYONE should be using nutritional supplementation in one way or another, but it should have its proper place in your arsenal!

Supplements are NOT the priority, NOW OR EVER! Supplements are exactly what the word states, a supplement! They are not intended to replace your training and diet, but to augment them. Good training and proper nutrition must come first. Of course this is not what everyone in today’s “I want it now” society want to hear, but proper diet and exercise regiments are the foundation on which life-long health is built.

Only when a good exercise routine and well balanced nutrition are in place should you consider utilizing nutritional supplementation, outside certain staples which everyone should make a part of their daily routine. Things such as Omega-3 fatty acids, a multi-vitamin/mineral, extra C and E should be consumed by nearly every single person.

Outside of these staples, excessive supplement consumption is not only a waste of money, but your body will not properly use them if there is not a nutrient balance within your body to begin with.

One more supplement that may be a staple of sorts for some is protein. Many of us, for a variety of reasons, cannot seem to get our full protein requirements in without the use of protein powders or meal replacement shakes. Again, this is acceptable, as long as these liquid meals are not being used to replace all of your whole food meals or snacks.

If you eat your prescribed five to eight meals a day, getting your required caloric totals, you don’t need to go crazy on supplementation. Stop agonizing over your supplements or that magic pill. The cornerstones of building long-term health and wellness are solid diet and exercise habits. It’s really that simple! There are no shortcuts!

Remember, the single most important thing is that you enjoy the process! Finding a routine that keeps you motivated and enjoying the journey is key to long-term success!

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Seasons Don’t Have to End Your Running Program

Winter can seem like a big obstacle to training outdoors with lashing rain, icy temperatures and shorter days making our training seem even harder to keep to. But this doesn’t have to be the case. With a little know-how and sensible preparation you can learn how to adjust and improve your running throughout the winter months.

This article will outline some of the practicalities of running in winter as well as some beneficial tips to get you extra motivated.

Cool running

1. Shorter days? Try running at lunchtime. This way you get a break from the office and can boost your energy for when you get back to your desk. Another option is to consider running to and from work- maximising your time out of work.
2. If running on the wet and icy roads seems like a scary thought- explore local parks with safe running paths. Here you are away from the hazards of main roads such as cars and traffic and can run in peace. However, always remember to bring your phone and where reflective clothing just in case. Additionally, beware when running alone and let someone know where you are running.
3. Map it out! – In the dark nights and early misty mornings you’re much more likely to get lost! Map out your route in advance so that you don’t find yourself miles away in the wrong direction! If you need inspiration talk to other runners who live in your local area.
4. Need a change? – trying new runs and alternating your training can keep the excitement going. Another way to break up the monotony of winter training if to enter weekend races, even if they are small they can give you focus and a goal which you can train for in the short term.

The Winter Rules

1. Clothes- the rule in running outside is to dress as if it’s 20 degrees warmer than it is. You need to be cool enough when you start so that mid run you are not overheating. However, in cold weather do make sure that extremities are protected such as hands, ears, head and ankles to prevent frost bite. Invest in a good pair of gloves and a running hat. Shoes should have a strong mesh netting to them that can air your feet but prevent extra moisture getting in. Additionally, consider buying two pairs of shoes if you run regularly so that once one pair has been used in the rain it can dry off while you use your other pair.
2. Let there be light! – When running in the dark, although you may be able to see cars and people, they may not be able to see you. Where reflective, fluorescent gear, white colors and possibly even a flashing light. If you are carrying any objects think about attaching a light to these.
3. The warm up and cool down- In cold weather the warm up becomes even more important to prevent muscle tightness and injury. So before you run full steam loosen up and jog for a few minutes to get the blood pumping, this can be done indoors (running up and down the stairs, using a jump rope or yoga moves) or outdoors. Cooling down helps to prevent your muscles seizing up too quickly due to rapid heat loss and helps prevent muscle aches. Try to aim to stretch or walk for about 10 minutes and focus on the main areas used (legs, glutes, arms, back). It’s also important to change quickly as in cold conditions you lose body heat rapidly after your run is finished. In order to contain warmth change out of your running gear as soon as possible.

Winter Weather

Wind- its best to start your run into the wind and finish with it on your back. This way you hit the wind when you have most energy and therefore your return journey will feel easier when your legs are tiring. Additionally, to avoid long periods with the wind in your face try running 5 minutes into the wind then change direction and repeat.

Rain- running in the rain can cause hazards for the vision as well as the road surfaces as they become slippery creating a larger risk of injury. Keep aware of your surroundings while running in the rain. Make sure your iPod is fully protected to prevent rain damage to it (this has happened to me many a time!) and wear waterproof yet light clothing. When you return from your run try stuffing your trainers with newspaper as this absorbs the wetness from your shoes helping them dry out.

Ice- ice is never a good thing when running. If ice is mild and only in certain areas of paths it’s up to you to use your discretion whether it is safe to run. Slipping on ice can cause severe injuries that could not only cause real pain but put your training out for months. Remember, if all else fails you can run inside on a treadmill and wait until the next day. For those braves souls however invest in trail shoes or ones with strong gripping soles to reduce slippage. Additionally, try staying off paths and run on grassy areas and the softer surfaces will be easier.

Keep going through the winter months and you are sure to find that your training will have improved dramatically by the time summer comes again. Good luck!

Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!

Dieting DOES NOT Work and IS NOT Healthy

How many of us fall into the trap of the “diet” game?  When we set a goal regarding our weight or overall health we decide we must “diet”.  Think about it.  Most of us associate the word diet with the deprivation of foods we enjoy and going hungry in order to lose weight.  Wrong, wrong, wrong!

When creating a nutrition plan, focus on the foods you should eat and when you should be eating them.  Focusing on the positive and not on the things you shouldn’t eat will turn your eating habits into a daily nutritional plan that’s easy to follow, instead of dread.

To encourage your body to keep muscle while reducing body fat, you must eat several meals a day. Ideally you should be eating at least five or six meals daily.  When you take in calories more often, though the total number of calories will be the same, you encourage your body to use them more efficiently. Rather than storing them as fat you are providing your body with all it needs for muscle maintenence or growth, depending on your goal.

The most difficult aspect of daily nutrition is getting the right balance of macronutrients and calories for your personal goals. This can be even more challenging for women who have a propensity to store fat. Here are the five most critical “to do” daily nutrition tips.

• Eat proteins. Consume the appropriate amount of protein necessary for your bodyweight each day. Whether you weigh 105 or 220, you need to feed your body the protein it requires in order to most efficiently achieve your weight management goals. Spread your protein intake out over five, six or even more meals throughout the day.   Choose from sources such as lean red meat, chicken breast, turkey, fish, eggs and protein drinks

• Eat complex carbs. Contrary to so many of the “fad” diets out there, you need to consume carbohydrates, although which and when are in fact, important. Consume the right amount of complex carbs for your body and lifestyle, but consume most of them early in the day, spread over your first three meals. The easier you store body fat the lower your complex carb intake should be. Oatmeal and whole grains are an excellent source of complex carbs.

• Take in healthy fats. Add a tablespoon of healthy oils, such as olive, canola, flaxseed, or sesame to your salads or cooked vegetables (for the latter, add the oil after cooking rather than during sautéing healthy oils break down in extreme heat). Include foods such as salmon, olives, nuts and avocados, in moderation, because they also contain these fats.

• Eat vegetables. Raw and steamed vegetables are basically free calories so use them as an excellent to for rounding out your meals, without worry about calorie consumption. The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition. Vegetables contain vitamins, minerals, phytochemicals and fiber, which your body needs. Eat them with abandon — they won’t make you fat.

• Drink water. There’s no better natural way to reduce water retention than to drink plenty of water. For women, retention occurs cyclically, so it often feels as if you’re taking a step backward once a month. If you give your body a constant supply of water, you send the message that water is plentiful and that your body doesn’t need to retain it.

Staying away from “dieting” and sticking to a well designed daily nutrition plan will give help you achieve your goals while creating a healthy habit for a lifetime.

By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle! Risk-Free Trial, take advantage today!