Thursday, March 31, 2011

The Garmin Forerunner 305 gps Running Watch

It's hard to see your progress if you don't track it, so track your runs on the Garmin Forerunner 305 gps running watch!

What a great running gadget to keep you motivated!

I love my Garmin Forerunner 305, because it's the running gps that tracks your runs accurately.  The garmin forerunner 305 has an excellent satellite tracking devise. I never have to worry about losing satellite in the woods because the tracking is so good, even in tall trees. I highly recommend the garmin forerunner 305 gps running watch.

Six weeks from now you'll be looking to see what has changed.
You will be looking to see if you have actually progressed!
The garmin forerunner 305 gps running watch will help
YOU by keeping all your records of you RUNNING!
What you will find is you'll want to run more and more and more...towards forever.

Watch the video to find out more!

Friday, March 18, 2011

Why am I fat around the middle?

A not so simple answer... "Why am I fat around the middle?"

Hormones!

There a 6 hormones that may be responsible for your fat around the middle!

RunningMySpace
When you reach a certain age, generally around 40years ...
You will find an increase of fat around your middle, even
if you're working out and running it may be difficult to get rid of.

Why?

A Hormone Imbalance...A hormonal imbalance can happen anytime in your life.

Here are 6 hormones and some of them maybe causing you weight gain and fat around the middle.

  1. estrogen
  2. progesterone
  3. cortisol
  4. insulin
  5. androgen
  6. testosterone
Estrogen or Progesterone
Both these hormones are produced in the ovaries in women.
When you age your estrogen and progesterone levels naturally decline, 
causing a bit of havoc for your body.
Fat around the middle is among some of the signs and having you question why fat is collecting more easily.

Estrogen
When your body drops in estrogen 
you body tries to make up for the loss
by increasing fat cells,
because fat cells produce estrogen. 
Your body needs estrogen 
and what better way for the body
to get estrogen from the food you eat.
When you eat your body knows what
to do to get what it wants!
Converting food to fat!

Progesterone
When you have lower levels of progesterone you look fatter!
Why?
Because this decrease in progesterone
causes your cells in our body to hold water.
Hence you experience bloating and look and feel fatter.

Cortisol 
Is secreted by the adrenal glands in our body.
It has a very important function.
Every time you have a stressful moment it spurts out cortisol...
Stressing in front of your computer...
Figuring out what to do for dinner...
Your body thinks this is major stress, like you've been chased by a dinosaur.
Your body responds to this by releasing the hormone cortisol and
this cortisol is responsible for raising your sugar and insulin levels,
then sending a message to refuel. 
It is that fat around the middle that is cortisol happy
and alters the way we would normally store fat.

"You maybe sitting, watching someone getting chased by a dinosaur on TV, but you will have to carry the burden around your waist from this experience."

Stress is the single biggest factor in release of this hormone. 
Cortisol is responsible for your fright or flight response, and is your
 survival instinct. Your body instantly reacts to situations quickly to
keep you alert and safe.
The truth is years of being in the safe mode is wearing this system
out and slapping you in the gut with fat.

Insulin 
This is hormone released by the pancreas
and is good at controlling or regulating your sugar levels. 
When our sugars go up, so does our insulin. 
When we eat too much simple carbohydrates, 
like white breads, candy, donuts etc. 
Your body needs to control this increase, 
so releases the insulin into our system. 
If your body is overtaxed with sugary foods, 
excess insulin is release and your body has no choice 
but to convert the food you eat to stored fat. 

Androgen
A hormone hugely responsible for weight gain
and fat around your middle, 
especially during the menopausal stages of your life. 
When androgen rises because of falling estrogen and testosterone levels
it sends the message to put fat to your mid section.
One of the main purposes of the androgen
is to convert  into the female hormone estrogen 
and male hormone testosterone.

Testosterone
Is a hormone in male and females, 
testosterone levels tend to drop off during the
middle age stages in our life.
Our muscles need testosterone to build muscle.
The more muscle you have 
the faster your metabolism, 
the faster metabolism
the better your body burns calories 
and less fat stored.

I hope you enjoyed this article!

If you hold weight around your middle, what do you do about it?
Please let me know in the comment section.
Sign up for a 5K program and tips and motivation!

Sunday, March 13, 2011

Nike Ipod Sensor Instructions

Read the Nike Ipod sensor Instructions completely, so that you enjoy running with the sensor and get accurate results!

Nike Ipod Sensor Instructions


  • Place the sensor under the insole of the Nike Running Shoe. There is a little indented spot in the shoe for the sensor to fit securely.
  • If you don't have the Nike running shoe, you can purchase a case for the sensor to securely sit in. The case attaches to the shoe through the shoelaces.
  • make sure you secure sensor so it doesn't jiggle around while you run or the mileage might be off.
  • Sync the sensor and your Ipod touch, Ipod Nano, or Iphone by turning on the Ipod and waiting for Nike to recognize the sensor.
  • learn how to calibrate your sports Nike Ipod sensor at Nike + Ipod support
  •  turn off Nike Ipod Sensor after every run to save battery life.
  •  lasts up to 3 years, if Nike sensor is turned off properly.
  • cost is $20.00 to replace new sensor.
  •  to make absolutely sure the sensor is turned off hold for 3 seconds.


Join NikePlus!
Related Articles:
3 Week 5K Training Plan
The Next 3 Week Learn to Run Plan 
How to run faster and longer without getting tired...

Wednesday, March 9, 2011

5K Running Tips for Beginners

Here are just a few 5K Running Tips for Beginners who are learning to run.
  1. Have rest days, they are days to build muscle. 
  2. Hydrate, drink 6 to 8oz glasses or more daily. 
  3. Follow a good 'learn to run plan',  Jago Holmes 5K Training for beginners
  4. Stretch before and after, it's best to stretch for at least 5 minutes before and 15 minutes after.
  5. Only add 10% more mileage per week, every fourth week rest at your present mileage.
  6. Run with a friend to motivate you. 
  7. Run only 3 or 4 days per week to keep you fresh. 
  8. Alternate fast, slow and rest days during your training. 
  9. Have the same day each week your long run day. 
  10. Listen to your body when it hurts. 
  11. Take a 3 day break if you are feeling stressed about running. 
Related Posts:
Investing Time in Exercising
Following Through to The End
Training For Running Faster
Running Tips


These are just some 5K running tips for beginners to keep note.
More to come soon.
Wonder if you'll be the last to come in a race?
Watch this!

Tuesday, March 1, 2011

Find your ideal weight in pounds


What is your ideal body weight?
There are lots of controversies on what the ideal weight is, but for the purpose of this article
I'll post a chart so that you can find your ideal weight in pounds!

Everybody likes facts, so here is a general view of height and weight charts.
A rule of thumb...If you do not fall into the norm and you are exercising and healthy...
Don't worry, because happiness and health are important too.
This chart is merely a guide line so that you know about where you sit and where your ideal weight might be.  Courtesy from  changingshape.com: 

Weight in pounds
Height and Weight Table for Women
Height
Feet Inches
Small
Frame
Medium
Frame
Large
Frame
4' 10" 102-111 109-121 118-131
4' 11" 103-113 111-123 120-134
5' 0" 104-115 113-126 122-137
5' 1" 106-118 115-129 125-140
5' 2" 108-121 118-132 128-143
5' 3" 111-124 121-135 131-147
5' 4" 114-127 124-138 134-151
5' 5" 117-130 127-141 137-155
5' 6" 120-133 130-144 140-159
5' 7" 123-136 133-147 143-163
5' 8" 126-139 136-150 146-167
5' 9" 129-142 139-153 149-170
5' 10" 132-145 142-156 152-173
5' 11" 135-148 145-159 155-176
6' 0" 138-151 148-162 158-179

Weights at ages 25-59 based on lowest mortality. Weight in pounds according to frame (in indoor clothing weighing 3 lbs.; shoes with 1" heels)
Height and Weight Table for Men
Height
Feet Inches
Small
Frame
Medium
Frame
Large
Frame
5' 2" 128-134 131-141 138-150
5' 3" 130-136 133-143 140-153
5'' 4" 132-138 135-145 142-156
5' 5" 134-140 137-148 144-160
5' 6" 136-142 139-151 146-164
5' 7" 138-145 142-154 149-168
5' 8" 140-148 145-157 152-172
5' 9" 142-151 148-160 155-176
5' 10" 144-154 151-163 158-180
5' 11" 146-157 154-166 161-184
6' 0" 149-160 157-170 164-188
6' 1" 152-164 160-174 168-192
6' 2" 155-168 164-178 172-197
6' 3" 158-172 167-182 176-202
6' 4" 162-176 171-187 181-207

Weights at ages 25-59 based on lowest mortality. Weight in pounds according to frame (in indoor clothing weighing 5 lbs.; shoes with 1" heels)


Ideal weight is the weight you feel healthy being.
If you are moderately active and range above the rate
for your ideal weight on the chart, make sure you
are looking in the right size frame category.
Finding your weight in pounds gives you an
idea how to make your goals and plan for weight loss.

How do you know what size frame you have?
There are 3 categories. Small frame, Medium frame, Large frame 
Do a wrist measurement or for more accuracy measuring the breadth of you elbow.
Body Frame Size Test Here



Body Weight in Pounds and Getting There
There are so many factors that come into play when it comes to weight and the kind of weight you are carrying. Your body is all about fat, muscle and water and in turn something has to happen inside if you feel you are too overweight and want a change.

  1. You should live a moderately active life with the bulk of your diet coming from whole foods! (Any food that exclusively comes from nature.)
  2. Staying consistent with a active work out plan like walking, running, aerobics, yoga, palates and swimming. 
  3. If you are having a quality work out session at least 3 separate hours/week you are probably pretty close to your ideal weight.
If you are not there yet, you will be soon.
So keep up those quality workouts and you will find your ideal weight in pounds in no time!

What is a good quality work out so I reach my ideal weight?

Good question!
It is a work -out that feels good and you feel in tune with. It is a work out that has you aligned nicely with yourself, where you can think freely and enjoy your surroundings. So you do it often because you love it!
After you are done the work out it feels good! You feel refreshed and can take on your day feeling pretty much in the same way you left your workout.
You will know you have had a good quality work out when you feel these feelings.



  • workouts, but do a little more...
  • A little more of running or another sport
  • a little more parking far away from the store
  • more standing and walking. 
  • Just keep moving!
The thing is you don't want to ruin the quality of your runs or work out, so take it up to the next level gradually, so that you are still enjoying what you are doing.
If you have a weight goal it will come off with a great plan...Jago Holmes Couch to -5K Plan Learn to Run

You've probably heard this before; the best indicator to measure weight loss is to do a little measuring week by week and watch the increments of weight come off!

It takes more than exercise to lose inches... Think about what you are eating...

It is never too late!

What is it? Are you walking around numb doing everything for everybody but yourself? What a life... the years go by so fast and then your li...