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The Runner’s Diet Ever thought, what the heck do I eat before a run? Experimented with shakes that have made you want to hurl or had to stop running because you ran out of energy? Trust me, I’ve been...
Jogging, Inspiration, Diet, Gym Motivation, Food Choice, Crazy Food, Weights Loss Secret, Fit Motivation, Adrenal Fatigue
Jogging And Fitness For Weight Loss inspiration
The Runner’s Diet Ever thought, what the heck do I eat before a run? Experimented with shakes that have made you want to hurl or had to stop running because you ran out of energy? Trust me, I’ve been there and back again and nothing sucks more than when you are geared up for a run and can’t go half as far or as fast because you didn’t give much thought to your nutrition. The two go hand in hand, for real. What you put in your body even days prior has an effect so it’s important to get in tune to what your body needs and yes, this is different for everyone. I have been a runner for years, first a sprinter and now I run distance anywhere from 10km up to half-marathons. Of course my food choices were not always the greatest and I have learned through adrenal fatigue and injury what NOT to do. This is what works for me, again, it may not work for everyone but my years of experience and speaking to other runners, this is what I have gathered: Pre-Run - EAT! I’m serious here. For those of you who are do fasting runs this is fine for the first few weeks or even months that you start running but in my first hand experience, this is the fastest way to MURDER your adrenal glands and cause long-term fatigue and burn out. Sure you may lose a little weight at first but you won’t be running for long before injury and exhaustion set in so pick your battles. I choose meals that are rich in carbohydrates and lean proteins with a little fat to keep me satiated. I am sure to eat at least 40 minutes before heading out for a run. Standard rule of thumb is 3 Carbs to 1 Protein ratio but I like to balance it out with an equal ratio and a tiny bit of fat. For those who tend to notice that they feel tired, its best to leave out the fat altogether at this point and stick with the simple carb & protein meal. Here are some of my fave options: 3/4 Cup Slow Cook Oatmeal & 7 Egg Whites OR 1 Scoop SUNWARRIOR Protein Powder with optional 1/4 Cup Unsweetened Almond Milk & 1/2 Tbsp Peanut Butter 3/4 Cup Oats & 1/2 Cup Greek Yogurt + 1/2 Cup Mixed Berries + optional 1 Tbsp Raw Nuts Zain’s Balance Bowl 9 Egg White Omelet with Veggies & 1/2 Cup Brown Rice 5oz Lean White Fish with Veggies & 1/2 Cup Quinoa 1 Scoop Protein + 1/2 Cup Mixed Berries + 1/2 Cup Oats + Water OR optional 1/2 Tbsp Nut Butter & 1/2 Cup Almond Milk Pre-Run Hydration - You should aim to have at least 1-2 liters of water in your body before you run. This will help you to excrete toxins via sweat and will keep your muscles from cramping. Sound like a lot? For some it may be but eating this way will keep you running strong well into your later years so it’s definitely worth considering. Post-Run - RE-FUEL!! Your body has burned a lot of energy and your muscles are starving for glucose. After a run, I aim for simple carbs like fruit. My favourite post-run meals include a really sweet fruit such as banana or mango. Here are some options: 1 Scoop Protein Powder + 1/2 Cup Unsweetened Almond Milk + 1/2 Frozen Banana + 1/4 Avocado + 1 Bunch Kale + 1 Tsp Vanilla + 1/2 Tbsp Peanut Butter 5oz White Fish + 1/4 Cup Black Beans + 1/4 Cup Corn + Mango & Pineapple Salsa 4oz Sashimi + 1/2 Cup Brown Rice + Steamed Veg Zain’s Wonderland Salad 9 Egg Whites & Sweet Potato Frittata with Fresh Fruit Zain’s Vegan Protein Pancakes OR Zain’s Cookie Dough Pancakes Post-Run Hydration - I am for at least 3 additional liters on days that I run so about 5 liters in total or a gallon for my American homies. The bottom line is that running increases your body’s needs for energy and calories so love yourself and take care of yourself because no one’s going to do it for you. (image: flickr)
Eve Post Apple - The Runner’s Diet Ever thought, what the heck do...
Sexy Abs Workout Planks, side plank lifts, knee hugs and a whole lot more to get those abs on fire!
Workouts Health, Sexy Summer, Exercisees Yoga, Summer Ab, Sexy Ab, Abdominal Workout, Workouts Body, Ab Workouts, Fitness Work
Sexy Summer Abs Workout by Kama Fitness
Sexy Abs Workout verano por Kama fitness
Sexy Summer Abs
Perfect tips for Bikram. If you've never been you need to try it! You will be hooked. Bikram Yoga Columbia is amazing!
Belle Bliss, Bikramyoga, Weeks Before, Mexicans Food, Ridiculous Amount, Fit Inspiration, Bikram Yoga, Nice Posters, Exercies Yoga
Bell Bliss: Tips for Bikram Yoga
Bell Bliss: Tips for Bikram Yoga
These GIFs know how you feel when you have one of those days.
How to Know You've Had the Best Workout Ever!
6 Moves for Total-Body Toning | Women's Health Magazine
Women'S Health, Women Health Magazines, 1 S Moving, Total Body Workouts For Women, Womans Health Magazine, Weeks 1 S, David Kirsch, Totally Body Tone, Total Body Toning
@jdushnicky a good 'at home' routine... 6 Moves for Total-Body Toning | Women's Health Magazine
Total body toning
6 Moves for Total-Body Toning
Why You Should Do Handstands on a Regular Basis--I do this! I didn't know it was good for me though!
Fitness Health, Benefits Of, Better At Handstand, Handstand Challenges, Fitness Motivation, Handstands Health, Health Fit, Handstand Training, 2014 Goals
12 minute athlete /// late 2014 goal = handstands!!!
Why You Should Do Handstands- handstand challenge
Work out alone? Stay motivated with these 5 simple tricks! #fitness #motivation #workout
The MANY benefits of Handstands
Why You Should Do Handstands
I'm thinking squat away any month. Yikes.
Squats Challenges, 1 Month Workout Challenge, Leg Exercises, Prison Squats, Start January, Prison Workout, Http Mindandbodyscript Com, 1 Month Challenge, 30 Day Squats
Day 164-workout #2; day 29, did prisoner squats
30 Day Squat Challenge
Starting January 1
#Squats #leg #exercise
30-Day Squat Challenge
i've started using the sofa to stretch for my scorpian. it really stretches out your lower back muscles xx
Health Fittness, Couch Time, Scorpian Poses, Good Ideas, Scorpion Poses, Scorpion Stretch, Yoga Poses, Scorpion Yoga, Yoga Workout
Couch Time: Scorpion
Good idea! To practice scorpion pose!
Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your
Scorpion stretch on couch
Couch Time: Scorpion
5 arm toning exercises
5 moves for toned arms
Best Arm Workouts - Bow arrow plank
Bow & Arrow Plank Hold a light dumbbell in your right hand. Get into plank position so you’re balanced on the dumbbell with the right hand and have your left palm and toes touching the floor. Rotate to left into side plank as you lift and draw dumbbell across body and straight up overhead. Return to start. Do 1 to 3 sets of 8 to 15 reps each side.
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5 Moves for Chiseled Arms - Youbeauty.com
#Pilates for Men - Arrow, this exercise strengthens your back. Engage your abs and look at your mat.
Pilates Ab, Ab Routine
Pilates Ab Routine for Men
Core Exercises with Weights: Straight-Arm Climb - 6 Moves for a Rock-Solid Stomach - Shape Magazine - Page 6
Fit, Bows And Arrows Squats, Stomach Workout, Squats Pulled, Ab Workouts, Shape Magazines, Rocks Solid Stomach, Core Exercises, Colors Exercise
Core Exercises with Weights: Straight-Arm Climb - 6 Moves for a Rock-Solid Stomach - Shape Magazine - Page 6 #Fitness #Female #Sexy
Great Stomach workouts
Rock solid stomach exercises.
6 Moves for a Rock-Solid Stomach
Ladies, this practice is helping me so very much. Im going through a lot of craziness in my life, and I can honestly say "YOGA IS calming me and teaching me self comfort" Caroline Drake Tips for a Successful Home Yoga Practice
Workout Exercise, Fit, Practice Yoga, Workout Exercies, Yoga Poses, Home Yoga Practice, Happy Home, Tips, Yoga Workout
My FAVE yoga pose!!
8 Tips for a Successful Home #Yoga Practice - One of the most beautiful and liberating aspects of yoga is that you don’t need any fancy equipment or a designated building or field to practice. Yoga is accessible. The practice meets you where you are – as long as you are willing to approach it. Sometimes it’s just not possible to make it into a studio for class. Perhaps this is because of financial or geographical restrictions or simply a matter of preference.
8 Tips for a succesful home yoga practice || Pinned by www.AndaraStars.com || #Mindful #Active #Wear for #Yoga #Dance #Pilates #Leisure #Fitness
8 Tips for a Successful Home Yoga #Workout Exercises
Tips for a Balanced and Happy Home Yoga Practice.
8 Tips for a Successful Home Yoga Practice
These 12 yoga asanas for thighs work wonders at preventing the accumulation of fat in the problem areas like the thighs, hips etc.
Best 26 Amazing Benefits Of Yoga.
9 Best Butt Exercises.
Women'S Health, Fit, Stability Ball, Butt Exercise, Exercise Ball, Women Health, Butt Workouts, Womans Health Magazine, Health Magazines
STABILITY BALL: The 9 Best Butt Exercises | Women's Health Magazine
The 9 Best Butt Exercises | Women's Health Magazine #health #fitness
The 9 Best Butt Exercises | Women's Health Magazine. Do on the couch since I don't have an exercise ball
9 Butt Exercises for a Super-Toned Tush
Arms Race: Barre Exercises for Strong, Sexy Arms--You'll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine.
Arm Workout, Strong Arm, Arm Exercise
Swimming Arm Exercises
Barre Arm Workout
Barre Exercises for Strong Arms
Arms Race: Barre Exercises for Strong, Sexy Arms
Lean thighs exercise
Thighs Exercies, Lean Legs, Legs Workout, Fit, Lean Thighs, Tracy Anderson, Thigh Workouts, Thunder Thighs, Thighs Workout
Tracy Anderson - Lean Legs workout
Awesome ~ No Lunge Thigh Workout ~ goodbye thunder thighs
Tracy Anderson ... A lean thigh workout with no lunges required!
A lean thigh workout with no lunges required! #fitness #workout
Eating Working Out Tips. Pay attention to how you feel as well. You may need/want to make some tweaks to your regimen based on know "you".
Workout Food, Fit Tips, Workout Exercies, Workout Fit, Weight Loss, Post Workout, Exercise Workout, Work Out, Weights Loss
PRE AND POST WORKOUT FOODS
Fit Tip: What to Eat Before and after #physical exercise #Workout #fitness #Workout Exercises #exercising| http://flowerarrangementideas9102.blogspot.com
Weight loss #physical exercise #physical exertion #exercising #Workout #Workout Exercises| http://physical-exertion-dennis.blogspot.com
Fit Tip: What to Eat Before & After a Workout
8 Kettlebell Exercises That'll Sculpt Your Entire Body | Women's Health Magazine
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"8 Kettlebell Exercises That'll Sculpt Your Entire Body" Did one of those kettlebell workouts on Tuesday... Still feeling it on Saturday. Either i'm incredibly out of shape or these are crazy good workouts! Or more likely .... both :)
8 Kettlebell Exercises That'll Sculpt Your Entire Body | Women's Health Magazine - need to get a kettle bell..
8 Kettlebell Exercises That'll Sculpt Your Entire Body | Follow me for fitspiration! #kettlebell #kettlebellworkout
8 kettle bell exercises that sculpt your entire body
Kettle Bell Workout!
8 Kettlebell Exercises That'll Sculpt Your Entire Body
This is a really neat exercise finder :) Just pick what you want to target, and the finder will give you exercises.
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Exercise Finder for Legs: Calf Raises-- Stand with the balls of your feet on raised platform (stairs, book, etc.); legs shoulder-width apart with your toes pointing forward. Lower your heels towards the floor until you feel a stretch in your calves. Keeping your knees straight but not locked, raise yourself onto the tips of your toes. Repeat. Advanced version: do the exercise one leg at a time. Do three sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the calf muscles.
Ok this is for my people who have tension in the hamstrings, hips, thighs and low back...so that pretty much covers all of us, huh? :)