5-6 Small Meals a Day

This is a very common dietary change that has time and time again proven to be effective for weight loss and an increase in energy levels. Individuals who eat 5-6 smaller meals a day will maintain more consistent metabolic rates throughout the day. People who eat 2-3 meals a day will have spikes of high and low metabolic rates which will impair weight loss and reduce energy levels. When adjusting to 5-6 smaller meals a day it is important to avoid snacking, eating well balanced nutritional foods is just as important as ever.

Avoid Artificial

Artificial sweeteners can be very detrimental in a number of ways. Your body will have an easier time breaking down natural sugars. Additionally, when it comes to drinking fruit juice, be sure to have a glass of real fruit juice, not a “fruit drink” that only contains minor amounts of natural fruit juice. Better yet would be to eat the actual fruit itself.

Make a List

It is important to plan ahead before buying groceries. Making a list will help you avoid the extras that will tempt you later. Sticking to a list will also help you make better decisions with respect to nutrition and dietary balance. Also, consider going shopping after a meal. Nothing is worse than trying to resist the bad foods in a grocery store on an empty stomach, give yourself a fighting chance and have meal before you head to the market.

Whole Grains

Eating items made with whole grains instead of instead of white flour can be hugely beneficial for your diet and is an easy change to make. Whole grains contain all the natural components of the wheat berry which are the most nutritious part. White flour is produced by removing these parts, leaving only starch behind.  Whole wheat is almost always a healthier choice over white as it contains more protein, fiber, vitamins, minerals, and is less heavily processed.

Say Goodbye to Fried

For many the most appealing fried food product is fried chicken. Saying goodbye to fried chicken is a great start. A healthier alternative would be grilled chicken. The fried coating on deep fried foods contains a dense concentration of fats that your body will struggle to break down. Additionally, most fried food is battered with white flour, which is a layer of starch your body will have to work through. Other than a satisfying crunch, fried foods have little to offer in the way of nutritional value, best to avoid them when you can.

Small Steps

When making adjustments to your diet don’t try and make all the changes happen at once. Set one manageable goal at a time and slowly develop your ability to accomplish them on a daily basis. Trying to do too much at once will be frustrating and you will have a higher chance of reverting to your old habits. Also, give yourself a break if you mess up. It is ok to indulge once in a while, in fact it is good. If you mess up, just address where your mistake was and try to manage it better the next time around.

Diet = Lifestyle / Lifestyle = Diet

Diet and lifestyle go hand in hand. Approaching a “diet” as an adjustment of your lifestyle is often times more sound mentally and physically. Short term weight loss plans/diets can be ineffective and unhealthy. Seeing dietary changes as adjustments to your lifestyle will aid in transforming the small changes you make into daily habits instead of short term dietary band-aid’s.

When it comes to doing anything with your body, you must take everything into account. We hate to be blunt, but just like getting dressed for work, a hot date or a gym work out, you must take into account how your body will react to the clothes that you wear. Your weight, the way in which you run and where you are extremely important. Whether you are running indoors, on the asphalt or cross country trails the wear and tear on your shoes will be different.

Running on asphalt will wear your athletic running shoes down faster due to the hard porous surface. The smooth indoor surfaces and softer dirt trails bell be easier on your soles over time. This is important because the quality of your running shoes will affect your workout, posture and impact on your joints.

You’d be surprised, but something as simple as tying a good knot can affect your run too. Read more here.

Lastly, with the help of Runner’s World’s Shoe Advisor, you can enter in your information to help find the perfect shoes for your style of running. It takes into account, the important factors mentioned in this article in addition to motion mechanics and foot strike patterns.

Willpower can be a limited resource when it comes to diet and exercise. Every person struggles with willpower in some capacity. Temptations are around every corner and the ability to make the right choices directly correlates to the strength of an individual’s willpower. But willpower is not static. With the use of some simple strategies willpower can be improved, strengthened and used to achieve fitness goals and overcome dietary obstacles.

Finding the willpower to start exercising can sometimes be the hardest step. Going from spending little to no time exercising to exercising regularly is a prime example of where willpower is hugely important. The best first step is to set some goals that are short-term, achievable, and workable. This affords you the ability to actually strengthen your willpower. For example if you decide “I’m going to walk 3 days a week for 20min each day” that is a very reasonable goal. If you find this is still difficult, take it even a step further by making the goals very concrete. Grab a calendar and schedule your 20min walk on 3 days a week and plan your work and social schedule around those exercise sessions. Once you start accomplishing these goals you will find it is easier to put exercise at the forefront of your “to-do” list and the strength of your willpower will grow. However, maintaining an exercise regimen is the next hurdle many individuals count on willpower to overcome.

Keeping a consistent workout schedule can be a difficult process, but with the right approach it can be made easy. One strategy that works for a number of people is to work out with a friend or to attend group exercise sessions. This will create a co-dependency that forces your willpower to grow so when you decide to exercise on your own, finding the motivation will be much easier. Also, pursuing activities that you find fun and enjoyable are sure fire ways to keep you on track. As you continue with you workout schedule continue trying to add variety, fun, and entertaining activities as keeping things interesting will catalyze the growth of willpower.

Dietary willpower comprises the other half of the fitness equation that equates to a healthier lifestyle. Just like exercise, starting healthier eating habits begins with a lump of willpower that is sometimes hard to find. Some key first steps are to again set goals that make sense. For example, “I’m going to cut out fast food” or “I’m going to cut out sugary drinks”. Simple, concrete, and easy to accomplish goals like these are great ways to test your willpower and build its strength. If you want to enhance things even further consider setting up activities to replace eating habits you want to avoid. For example, if you plan the next time you want to eat a huge lunch to go outside and walk then eat a smaller lunch instead you can know ahead of time what your plan is so making the right choice is much more manageable.

Willpower is not fixed, it can be improved and it is largely important when it comes to a healthy lifestyle. Whether your willpower is weak or fading, with some fresh approaches you can get started or get back on track. Also, willpower is a skill important to almost every aspect of life, not just exercise and diet; therefore, it is a trait worth cultivating. So the next time a cupcake or the couch rear their heads at you, believe in yourself and your willpower to avoid the temptation!

Beginners

• Start out with Walk/Runs. Set a distance and start the workout by walking twice as long as your running sets. Gradually increase the running distance and the ratio of running to walking as you get more comfortable.
• Prior to training for your marathon, you have to be in decent shape. Get comfortable with running at least 25 miles a week for at least 6 months.
  

Intermediate to Advanced

• Cross training is your best friend. Keep your body guessing and adapting to new workouts. In between challenging your distance running, do crunches, spin, and swim.
• Event the most experienced runner should be reminded of good follow up. Post long run recovery should include drinking 16 oz. of water for every pound lost. (Clue: weigh yourself before and after running). Also eat meal of around 1,500 calories with a combination of lean protein and complex carbs.
• Run up hills! Running up hills puts a good about of stress on both the upper and lower body. Preparing your body now for that hill in your goal marathon will make you feel like it’s a piece of cake.

Why yes it is that easy. Let’s hope that motivates you to keep reading.

Get psyched!
The first step, which may be the hardest, is making the decision to get up and work out. Telling yourself that you will work out creates a positive chain of reactions that will shape the rest of your life. Making the decision to work out will prompt you change other aspects about your life like eating better foods, taking your health seriously and omitting bad habits like smoking cigarettes.

Getting psyched also involves passion. That inner fire to do better for yourself will in turn boost confidence and self worth. Self confidence is key to working out because you need to believe in yourself to challenge yourself. Hey, if you need to look in the mirror and say, “I AM SOMEBODY,” go for it. Whatever you feel you need to do to build that confidence is ok, as long as it doesn’t involve hurting someone else.

Set Realistic Goals
Ok, if your goal is to look like a model and your carrying the a lot  of weight chances are very slim that it wont happen in a month naturally. Proper goal setting will keep you motivated to be successful. Setting unrealistic goals will make you feel like your not accomplishing anything and working out will seem like a struggle. Pace yourself and if you have to, work with a professional to set long and short term goals

Monitor Your Progress
We all hate the scale, but it will be your best friend. Track your progress to know and understand what’s going on with your body. Seeing steady results will motivate you because you’ll see that your energy is not being wasted. But don’t just track your weight, keep track of your heart rate, BMI, what your eating and what types of exercises you’re doing. This will help you determine exactly what works best for you.

Make it Fun
If your work out becomes boring you’ll never do it. Spice it up by trying something new. Go rock climbing, take a new class at the gym or jog a new trail. Find the joy in working out. When you find it hold onto it, and keep searching for new things that make you smile.

Team up!
Find a work out buddy or group that is on your level. Working with other people will motivate you keep up and challenge yourself because you’re not doing it alone. Creating bonds with your teammates will push you to impress them and never let them down. Creating a team also surrounds you with encouraging people. That encouragement push your farther than expected.

Being healthy is a way of life and working out is just one part it. Start with a few tips from this list to get you going, and you will go far.

Of course, eating sweets and candy will give you a boost of quick energy, but your body will crash before finish a good warm up. Continue reading to discover foods, which are probably already in your regular diet, that are high in protein and good carbohydrates.

Lentils
Lentils are a great source of carbs, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. They will provide you with a great pre-workout energy boost and they’re also low in fat and calories, so they make for a great all-around snack.

Bananas and other fruits
Believe it or not, bananas are packed with goodies that are essential to your workout. Bananas are packed with potassium, which aids in maintaining proper nerve and muscle function. Since your body doesn’t store this nutrient for long periods, an intense workout is enough to make your potassium level drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack.

Trail mix
Trail mix is a great source of phosphorous and zinc. The first promotes muscle growth and boosts energy, and the second speeds up muscle healing. Look for a healthy mix that includes nuts and dried fruits; avoid varieties with high-sugar ingredients such as M&Ms. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping. Just beware of quantity; although the fat in trail mix is “healthy” fat, it can still cause you to pack on the pounds. So eat about a half a cup to stay on the healthy side.

Yogurt
The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein and carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before both cardio and weightlifting sessions.

Oatmeal
Since oats are full of fiber, they are low on the glycemic index. Therefore, the carbs are released into your bloodstream gradually, keeping your energy levels constant during your workout. They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbs into energy.

Almonds
If you’re paying attention, you might be wondering why you were told to avoid fat before a workout and are now being told to eat almonds, which are full of fat. The difference is that the monounsaturated fats found in almonds and other nuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter, which will make you tired and lethargic.

Whole Wheat/Grain Pasta
Although many have written off pasta due to the anti-carb trend, it remains a great source of complex carbs, which help increase stored energy in the muscles. When your glycogen stores are depleted, your body starts relying on anaerobic metabolism for energy, which makes your workout much more difficult. Not only that, your muscles will begin to produce lactic acid that will cause that burning sensation. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout.

Lastly, you should eat carbohydrate-rich foods and fluids within 1 to 2 hours after hard exercise to replace the glycogen that you burned off. Muscles are most receptive to refueling at this time. A simple post-exercise refuel might be fruit juice — a rich source of not only fluids and carbohydrates but also potassium and vitamins.

Disinfect
You probably thought that you only needed to wipe down that elliptical after using it at the gym, but that’s not the case. Regularly wiping down your home equipment with a diluted bleach solution or commercial equipment disinfectant will hinder growth and kill any harmful bacteria taking refuge on your handle bars. Of course disease and bacteria will not grow as fast as in a gym, but it’s nice to keep things clean.

Dust Removal
Dust is not your friend. Over time, dust can damage the gears in your machine. Regularly wiping down your machine with a damp cloth and vacuuming under it will prevent dust from accumulating on the surface and on gears. An equipment mat may also help reduce the dust that may become trapped in your equipment as well.

 
Listen
That funny sound that you didn’t hear when your machine first arrived shouldn’t be ignored. If you hear something unusual, take a minute to pinpoint where it’s coming from. Check your manual or search around online to troubleshoot the problem. However, please do not get elbow deep in repairs that you cannot handle. When in doubt, call a professional.

Tighten things up
On a monthly basis, check for loose parts like screws, nuts, bolts, etc. Doing this could save you from a potential disaster while running full speed on your treadmill.

Test
Put your machine through a test every couple months to know if all of the functions are working properly. Test speeds, inclines, resistance levels and programs to ensure optimal performance

Read your manual
Last, but definitely not least, read your manual. It may seem like the most daunting task in the world because you are machine aficionado, but it could save you some money and potential injuries. The manual will tell you what specific maintenance your machine requires, especially the type and usage frequency lubrication it may require.

Depending on your taste, treadmill running may not tickle your fancy because you feel it doesn’t offer the same benefits of running outdoors. However, there are some key advantages and workout schedules that will propel you to the head of the pack this season.

Here is a quick list of benefits before we get to the race training guide:

• Cushioned treadmills reduce stress on bones and joints
• They’re great for pace training (for beginners)
• No need to worry about dodging traffic or other pedestrians
• Safely run indoors at night
• Plan and track goals easily

Race training requires discipline
Before beginning any new workout schedule, dust off that treadmill manual, or download it to your computer to fully learn how to get the most out of training. Pay particular attention to how your machine tracks distance, running times, speed, incline percentages, heart rate and calories burned. Unlike hitting the pavement or a trail, treadmills can act as your silent coach during winter race training. To go a step further, keep a log of this information to track your progress.

Your silent treadmill coach is only controlling the quality of your physical workout; you have to conquer the mental challenges associated with longer runs. Because you’re training for a specific outdoor race indoors, you have time train your mind to focus on breathing, stride, and exertion which are key components to avoiding fatigue and the burns. Of course we all need distractions at some point so have your favorite tunes ready to go!

RACE TRAINING WORKOUTS
Specific Course Training
Designing your workout to emulate the inclines and stretches of your favorite or goal race is a great way to train. This will help you get used to certain challenges associated with that race way ahead of time.

Getting used to certain hills in your race will prepare you mentally and physically because you’ll have an, “I’ve done this a million times before” attitude when the time comes to show and prove.

Shake things up
Spontaneity is the spice of life. Running at the same pace and on the same incline will get extremely boring! It’s inevitable!

Keep your muscles guessing by mixing up the speed and incline intervals at random. Begin with a 10 minute warm up, 20 minutes of random intervals and end with a cool down for a new work out every time.

To add more spice to your workout, lengthen and shorten your running times to workout different groups of muscles in different ways. Just remember to offer more intensity in your shorter workouts.

Paced Sitcom Tempo Run
Perfecting tempo can be an uphill battle. Learning how to get your tempo right on the treadmill is a safe way to get ahead. Inexperienced runners tend to go too fast or too slow, and that will hasten pace training results. Once you’ve entered your target pace, the treadmill makes sure you stay at the right speed.

Start with a 10-minute warm up, and move up to your tempo pace. Jog during commercials, and resume the faster pace when the show comes back on. Cool down for five minutes.

Timed Ladder Workout
One effective use of treadmill time is the ladder workout. This works well if you have a limited window for running. Start by warming up with a 10- to 15-minute jog. Then, run four minutes at half-marathon pace. Jog one minute. Run three minutes at your 10K pace. Jog a minute. Run two minutes at your 5K pace. Jog a minute. Run one minute all out. Jog a minute, then come back down the ladder in the same fashion. Cool down with at least five minutes of jogging. This will take 40 minutes.
 
Regardless, of your running experience, or time set aside for working out, there is a plan here for fit your running needs. Don’t let old man winter slow you down, or you’ll be at the back of the pack this spring. Get a head start now by showing your treadmill some need quality time.

Cycling bikes, like many things, have changed drastically over the years, and for the better. Cycling bikes, like this one here, are a lot more versatile than you may think,and with a realm of benefits, are the perfect tool for the cyclist in the offseason, or the everyday exerciser.

Aerobic Endurance

We all know cycling has it’s benefit in strengthening our legs, but there is of course an aerobic side of cycling as well. With numerous benefits for your cardiovascular health, starting your own cycling program at home can help strengthen your heart and lung capacity.

Weight Loss

When it comes to cardio equipment and burning calories, cycling bikes may take the cake (which is better than you taking the cake.) Part of the reason is that it can be relatively easy to fall into a rhythm on a cycling bike. The important part is to make sure that rhythm is productive. Many cyclers (the people, not the bikes) follow programs that allow you to burn 500 calories or more in 30-40 minutes.

Muscle Building

We touched on this earlier, and it’s no secret. Cycling is a tried and true way to build muscle strength and stamina. On top of that, one of the best things about cycling (compared to other equipment) is that it is a low-to-non impact exercise. That means less stress on your joints, which will really benefit you in the long run.

Convenience Factor

Of course there are more benefits to owning a cycling bike than just improving your health. We would be remiss if we didn’t mention the fact that cycling bikes are super convenient. The V350 cycling bike, for example, comes with integrated transport wheels, and with it’s compact design, doesn’t take up too much space.

If you were hesitant about buying a spinner because you thought they were dated, you were right. Spinning is a tool that’s been used for centuries. No wonder. At the end of the day, it’s still one of the best (and easiest) ways to get a quality workout.

There’s the obvious answers: wash your hands, cover you mouth when you cough, and get a flu shot. Of course, people involuntarily (or voluntarily) forget to do these things from time to time. Lucky for us, there are even more ways to help prevent the flu. These tips work great even if you ARE part of the 85% who wash their hands (I know only 85%, isn’t that gross!? ) Anyways…

Here at Smooth Fitness we’re all about…well you guessed it…fitness. And when you involve yourself in fitness regularly, it means you’re staying active.  Did you know staying active may help you prevent the flu? That’s right. The key is to not overdo it.

Aerobic exercises like jogging, brisk walking, or cycling (try this recumbent on for size) can improve your immune system, as long as you don’t push too hard. A general rule of thumb is to perform a moderate aerobic exercise for around 30 minutes a day. According to some schools of thought, too much exercise can actually hinder you when it comes to fighting off the flu.

Of course, being active is only part of the equation. Can you guess what the other part is?…Okay I don’t have that much time to wait. EATING HEALTHY! We aren’t introducing ground-breaking material here, folks. These are things that healthy people do regularly.

Try to include a good amount of fruits and veggies into your diet. If vegetables aren’t your thing, make them your thing. Already eating vegetables? Focus your eating habits even more. Look for dark colored/leafed vegetables. Research shows that healthy dark veggies are rich in antioxidants, with lots of Vitamin C (even more than “non-dark” veggies.) Avoiding vegetables because they taste boring? ( I’m ashamed to even think that.) If so, check out this awesome recipe from Runner’s World for great-tasting chili that will help keep you warm AND fight the flu.

That’s it. Short and sweet. All in all, there’s nothing new here. Preventing the flu is all a part of staying healthy and to stay healthy, you have to exercise regularly and eat right. If this is starting to sound like a broken record, stop listening to music and get to work on preventing the flu!