Dr. Oz's Seven Minute Workout!

Beginners Training ~ Learn to Run Another good tip to keep you running!

I am always trying to find ways to get you stronger and fit, especially now that it's summer!

Dr. Oz is great watch and see! Try Dr. Ozs Seven Minute Workout

What should you do after a work-out?

"The last 8 hours of your day are long...
but 1 Hour of Running 
will be the shortest hour 
that will change your life forever."

So you've done your running or your run/walk and you worked out hard...  It's hot and you just want to go home a veg out on the couch...

This is not a good idea!


Your body needs warming up before exercise and now it needs cool down.

Why do you need a cool down?

Warming up - prevents injury and strain (big tears in the muscle fibers),  and helps to loosen up the muscles. It also helps to raise your heart rate gradually.

Cooling Down - also prevents injury by slowly bringing your legs to a more static motion and lets the heart rate have a chance to slow down, meaning the blood pumping to and from your heart can have a chance to slow the flow!  When you suddenly stop an aerobic exercise on the spot, the whole work-out can go against you! You could feel  uncomfortable hours after or feel the affects up to a week after.

What should you do after a work-out?

The best thing to do is to walk around and stretch for another 10 to 15 minutes. If you are in a rush than make sure you keep moving so that your muscles don't become stiff.  It's always good to have a water filled bottle handy so that you can get in a few drinks to hydrate. We all sweat, why not make your cool down more comfortable by bringing a towel or extra shirt.
I find that sometimes I'm sweating so much that I run straight to my car to get another shirt.

When YOU really don't have time or even want to cool down...

I know that a large percentage of you don't have time to do anything more than the work-out, nevertheless it's important to make time! Doing the warm -up and cool down actually prepares your body for building a stronger technique in your  running or run/walk program. When you miss these moments, you risks your program coming to an halt!

 Take your program seriously and plan for those extra moments that are crucial to getting better and staying healthy! Just like you do when you have to brush your teeth!

Good hard discipline and weekly scheduling is what it takes! Go the next time and give yourself a whole hour of your time.

If it's difficult to schedule a run think...

"The last 8 hours of your day are long...
but the 1 Hour of Running will be the shortest hour 
that will change my life forever."

Calories Burned in Running

 Running or run/walking is great at taking off unwanted weight! I found this articles that explains all the great benefits of running!
Calories Burned in Running | eHow.com


How much water do you drink in a day?

Another Inspirational Video to Keep You Running!

I had to send you another inspirational video for those who need it. 

Who am I kidding...

We all need a little pick up sometime...

Keep going and never give up...You will see that other side and rejoice in all its glory!

Exercises for The Week - Strengthen Quadriceps

To produce a good results in your beginner training, learn to run program it is important to add a few exercises during the week. Today I'm only going to focus on 3 really good exercises that strengthen quadriceps (your thighs) and are easy to do and only need to be done 3x per week.

These exercises will also strengthen your buttocks, hips as well as your thighs!

When you Strengthen your quadriceps you are building the biggest muscle in your body.
This muscle runs from your knee to past your hip.
Strengthening your quadriceps helps to build strength in your run/walk and running program!  When you build these muscles you create an excellent balance for your body when landing while preventing injuries.

Example:
When you jump on the spot for a minute your balance may be really good in the beginning, but will probably start to wane once you reach the end.
If you build the strength of the muscles that support the other muscles in your quadriceps, then you will hold your balance and strength longer. You will support your body and running program better and muscles that tire can rely on other parts of  the muscle for support.

 You may be thinking you don't need a whole lot of balance when you are running, but when your body begins to tire your posture can become sloppy. You will start to lean on other muscles for the support and these other muscles may not able to handle these conditions.

This can lead to injury. You don't want injury or you'll have to quit and start all over again!

Here are the exercises for the week:

The Wall Sit

1.  I love this one because you can really feel the muscle burn. This one is good for building the muscles surrounding  you hips, buttocks, and of course your thighs.
Find a nice sturdy wall, lean against it, then slowly bring your body down to a sitting position and have your legs bent at a 90degree angle. Stay in this position for 30 seconds and do this 2x.
When your muscles get stronger you could increase this for a minute each time.

The Hip Flex

2.  This exercise is excellent for strengthening the hip muscles and front thigh!
 Using the floor lie flat on your back, bend one leg and then slowly raise your other leg up until it is 90 degrees from the floor hold and then bring it back down slowly. You can add weights once you feel comfortable with the reps.
Do this 12 reps 2x for each leg.

Back Leg Extension

3. This exercise is great for your buttock muscles and helps to develop the muscles in your hips going to your thighs. 

Using the floor again you will position yourself on your hands and knees. Raise one leg behind at body height, have foot flat with your toes pointing to the ground, bring it down slowly to start position.  Make sure to keep your leg as straight as you can and both hands on the mat. Do this 12 reps 2x for each leg.

Enjoy!

Try to commit at least a couple times a week,  you will feel the difference building and strengthening your quadriceps on your next run! If you feel any discomfort like pain stop immediately. Always do these exercises in slow and controlled movements.

Please comment in the section below and tell me what you think!

Weight Loss Workout Plan

Changing Your Lifestyle - Weight Loss Workout Plan

Are you only a few pounds over weight, or do you have a little bit more weight  to lose like 10 to 20 pounds? Or maybe you need to lose 100 pounds or more of weight.
The most difficult part is just getting started!
Once you get started on a conscious weight loss workout plan and learn to run for weight loss you get into a vibe where nothing will stand in your way!

Here are10 tips on how to lose weight while you are on a weight loss workout plan when you cannot lose weight!
Please keep reading  because I recommend a great diet that does wonders for your body, your weight and your well being!

 10 Tips:

How to lose 10 Pounds in  in 30 days!

1. Start by looking at exactly what is going in your mouth. You have to become mindful instead of mindless. Many of us eat because the food is there and completely forget that the food is the problem in losing weight. They become mindless and just eat anything within sight. For example if you where to go to a party you may not even think about what you are eating and overindulge or eat foods that don't do your weight justice. The pounds that were lost are back on and a few more! If you consciously think what is going in your mouth, you become mindful. Think of yourself as a baby or your pet. Would you put what you are about to eat in their mouth? 
2. Think about your stomach and how tight your pants or other clothing are. We sometimes put on colours to camouflage our weight. Try wearing clothes that fit you when you were lighter and show your weight more. This is a perfect reminder not to splurge. It will make you think about what you put in your mouth, because you are feeling uncomfortable already.
3. Pack your refrigerator with foods from the produce aisles of your grocery store or market. Make sure all the foods are healthy and in direct view. 
4. Take away foods that cause cravings. When you have cravings, ask yourself how you feel. Are you feeling anxious, worried, nervous, confused or are you really hungry?
5. Drink water instead of giving into a cravings. If you crave food that are high in sugar/carbs that spill over to extra calories, drink water first to stave off and fool these cravings. This gives your mind that chance to clear feelings and look at choices of a healthier snack. 
6. Go run/walk, learning to run on the  track is great if you are a beginner runner!  Learn to run, sign up!
7. Snack with healthy snacks at least 3x a day to keep cravings at bay. When you already have your hunger tamed, you tend to crave less.
8. Do a  3 day  fast before you start a new eating or diet plan. This will make it easier to change your eating and stick with a good plan. 
9. Sleep more each night. Studies show that when you sleep at least 7 to 8 hours a night you crave less foods the next day. Get yourself on a regular daily schedule.
10. Start a new eating or diet plan while learning to run for weight loss. Change your eating for good.   

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Benefits of Runner's Yoga

There are many benefits of runner's yoga!

One of the best way for beginner runners to start is by getting flexible and strong with yoga.
Runner's Yoga!
 Runner's yoga builds strength, flexibility and at the same time helps to develop your inner essence. This peacefulness carries you through a long hard day and through your weekly runs.  The exciting benefits you see in runner's yoga are when you go for a run or run/walk you appreciate how much easier running is and what you will have built on the inside and outside.


Benefits of Runner's Yoga

• When you run you feel stronger and stable.
• Your posture is easy to hold even when your tired.
• Runner's Yoga works on your core strength, the important part of your body that keeps you strong.
• Body awareness, learning when to stop and how to heal with yoga.
• It strengthen and tones muscles.
• Develops an excellence for your peace of mind by getting rid of stress and calming your mind.

Never Doubt...
You who never thought you could run are now running.
You who never thought you could run for miles can now run for miles.
You who never thought you could race can now race.
You who never thought you could be skinny is now forever skinny...

"Not because you just ran, but because you are looking after yourself in-between your runs!"

There is never an injury because you have learned the magic of staying balanced and centered. This makes Runner's Yoga the greatest addition to running.


Learn to run with Runner's Yoga

Find out more! benefits of yoga and running