Tag Archives: running

8 Signs Your Workout is All Wrong

exercise pain

You’re in the middle of your workout, everything is going great, and then suddenly something feels off. There’s a twinge of pain, a tingling sensation, or a wave of nausea comes over you. Or maybe you don’t feel anything until later, in the form of soreness or shin splints.

Whatever the symptoms may be, the cause is likely that you’re doing something about your workout wrong. With the help of fitness experts Dempsey Marks, Jessica Smith and Valerie Orsoni, we’ve got a list of the top signs your workout is doing more harm than good, and ways you can fix the problems.

You’re Super Sore the Next Day

A little soreness can be good, but if you’re so sore you can’t move, you need to tone your workout down a bit. According to Shape Magazine, that level of soreness can indicate that you’re well on your way to an overuse injury.

Dempsey Marks, fitness expert, yoga trainer, and founder of DempseyFit.com, suggests decreasing the intensity of your workouts by lifting less weight or doing fewer reps. She also suggests properly refueling your body by eating a post-workout snack, like her Strawberry Banana Crunch Smoothie Bowl, full of carbohydrates and protein.

(more…)

With a 90 Pound Weight Loss, Brigette Underwood is About to Hit ‘Onederland.’

I’m just throwing it out there, I adore Brigette Underwood. Today’s true weight loss story comes to us from deep in the heart of Mississippi. This southern girl knows her food triggers (fried chicken), but now instead of yo-yo dieting, she’s finding balance and a healthier relationship with food than she’s ever had before. Look at that smile. I want to sit and sip on some sweet tea with you, girl.

brigette underwood collage 1

More from Brigette in her own words.

Tell me when your weight struggles began. I distinctly remember in 3rd grade a boy asking if I had a baby in my tummy. I was always bigger than my friends. I never felt pretty or accepted because of my weight. I would go through phases of crash dieting and starving myself but obviously none of that worked. I had a very unhealthy relationship with food.

What caused you to realize you needed to change? I realized I needed to change when I had a physical done before I started nursing school. My blood pressure was 150/91, the highest it had ever been, and I weighed a whopping 254lbs. How did I let myself get to that point? I don’t really know. But I knew I needed to change or I was going to have major health problems and I was only 19 years old.

How did you lose the weight? I started by simply down sizing my portions. I wasn’t necessarily eating better but I was eating less. Then one day I decided to join a gym and I fell in love with working out! What a great stress relief from nursing school. The more I worked out the better I wanted to eat. The better I ate, the better I felt.

(more…)

9 Reasons Why You Hate to Exercise

By now I think we all know we’re supposed to exercise, and quite a few of us have figured what exercise works best for us. However, that doesn’t mean that we all love it.

Starting, and sticking to, an exercise plan can be more difficult than expected. This is especially true if you dread your workout before you’ve even started.

exercise with ball

There may be a good reason you aren’t enjoying your workout, and a simple fix to make exercise enjoyable. If you find yourself groaning every time you lace up your shoes or strap on your bike helmet, it may be time to take a look at why you don’t like to exercise and do something about it.

It’s hard to get started
For some, just getting a new exercise program started is the biggest hurdle. Not knowing what to do and making the transition from sedentary to more active can be a daunting task. If you find yourself in this situation, call on a friend to be your workout buddy. Getting started will be a lot easier when you don’t feel like you’re on your own.

(more…)

When it Comes to Workouts, Anything is Better Than Nothing

workout time

You know the drill: Wake up, work all day, come home exhausted and yet your to-do list seems to have grown longer. The last thing you want to make time for is a workout. You’ve worked hard and feel exhausted—why go running?!

When I hear this from my clients, or when I think these thoughts myself, I pose two questions:

1) Will I feel better or worse after I finish my workout? 

2) Will I regret going to work out? 

Chances are, your answers are BETTER and NO, respectively. But I get it! It’s hard to justify turning off Netflix and leaving your comfy couch to spend even a few minutes boosting your heart rate. But find your reason to remember that it is worth it. We don’t exercise simply to look smokin’ in our summer bikini; hopefully, you also exercise to feel strong, to have more energy, to sleep better and stress less, and to bring out the best version of yourself. If you don’t have 60+ minutes to devote to burning calories, that’s okay!

Anything is Better Than Nothing. 

A recent article from Shape.com explained how your brain responds to running. There’s a lot of science in the piece, but the take-away is that running definitely boosts your mood and the more in-shape you are, the better you feel. How’s that for incentive to get out and move more? (more…)

Work it Off: 3 Ways to Burn off a 481-Calorie Cheese Plate

More and more, when I talk to people about the one food they could never give up the answer is cheese. I don’t know if this is generation, geographical, or what, but the hard-to-break habit keeps coming up in conversation. People like their cheese, and I’m no different. I like a gooey triple cream brie on apple slices, a chunk of cheddar on crackers, and a thick dusting of parmesan on most pasta dishes. But mostly I like cheese with wine.

cheese

In the past I tabulated a Work it Off: Wine edition. Since we know exactly what it takes to burn off a couple of glasses (and 250 calories) I’m going to turn my attention to cheese. The cheese plate, to be exact, such as the two I helped take down this past week while sipping wine in the sun with various groups of friends. (This isn’t typical for me: The weather turned warm right as my birthday week hit, which led to a little extra indulgence!)

The cheese on a typical cheese plate adds up to around 481 calories, which no doubt explains why it tastes so good and goes down so easily.

How, exactly, could I have burned off these 481 extra calories? (more…)

Cheryl Hanna’s 125 Pound Weight Loss Came From One Single Light Bulb Moment

After 15 years of being overweight, Cheryl Hanna says it took just one light bulb moment to realize she needed to get healthy for herself and her family. By having a positive attitude, getting her children involved, and reciting the mantra, “trust the process,” she is now 125 pounds thinner and proud to show off the “guns” she’s worked so hard for.

Cheryl Hanna collage 1 resize

 I knew I was overweight, but felt like I was being selfish if I took time for myself to go workout.

We hear it time and time again. Women take such good care of everyone else in their lives, that they often forget about themselves. Cheryl was no exception. Though she was athletic and fit in high school and college, her activity decreased significantly in nursing school. By the time she got married, found a great job and started having babies, her focus had completely shifted to being all things to all people, except Cheryl. At 283 pounds, she knew she was overweight, saying, “I sucked at controlling me.”

Cheryl’s light bulb moment

My kids were in a running club at school – they participated in local 3Ks and 5Ks. After a 5K in March of 2012 my kids crossed the finish line and asked me when I would start running with them instead of watching,” Cheryl said. “My light bulb! I wasn’t being part of their lives, I was only watching from the sidelines. I didn’t want my kids memories to be of me watching them, I wanted them to remember that I played with them, ran with them, challenged them, that I was PART of their lives!”

(more…)

The Healthiest Ways to Celebrate a Birthday!

A new trend is officially gaining steam: Healthy Birthday Celebrations! When it come time to blow out the candles, it seems like boozing and binging are out and exercise and eating well are in.

To be fair, this could be a sign of being a certain number of years out of college, but I don’t think getting older is the only thing at work here. It’s probably about getting wiser too. I have definitely noticed an increase in the healthier birthday party: For my roommate’s birthday a year or two ago, we all woke up at six in the morning to go on a group run. We spent the rest of the day antique shopping, walking around town (even more exercise), and ended the night with a glass of champagne each.

birthday

That’s right. Birthdays do not have to be about totally throwing your healthy lifestyles out the window. Here are some fabulous (and yes, still really fun!) ideas for a more adult birthday party. Enjoy!

Fitness Class Fun
Yoga, Zumba, Indoor Cycling, Pilates, ballet, kickboxing?! There are so many different exercise classes that are an extremely good time—why not bring your friends? Your birthday wish can (and should!) absolutely revolve around getting your best pals to join the fitness class you love. A lot of gyms and fitness centers have group rates or bring-a-friend prices, so definitely take advantage of them. What better way to start a new year in your life than with a little healthy sweat alongside your best friends?

Group Run Get-Together
Similarly, a nice group run is a wonderful way to set yourself up for success. Start your special day off right with a gorgeous run outdoors. Yes, gyms are great, and treadmills are good for your joints, but Vitamin D is important and it’s a lot more fun to run en masse in a park or along a trail. You can even theme the run. How fun would it be to run with birthday hats on or along a trail of landmarks from your childhood? Make it a little more interesting and your friends will definitely be in.

(more…)

Taryn Denton’s 135 Pound Weight Loss. No Ah-ha Moment. Just Major Results

A few months ago, Taryn Haley-Denton happened to see one of our weight loss rock stars, Eli Sapharti, do a shout out on Facebook, asking for people who had lost at least 50 pounds to raise their hands if they wanted to be featured for our True Weight Loss (TWLS) segment. Taryn, contacted us immediately. After losing 135 pounds in 2 years, it’s easy to see why.

taryn denton

Usually our TWLS participants can pinpoint one instance that made them want to get serious about weight loss, but for Taryn, there wasn’t one specific catalyst, “I wish I could say I had some romantic moment where I had the whip cream can in my mouth and heard a divine voice say, ‘Taryn, this is not the life for you,’ she explained. “Mainly the reason I started getting healthy is, well, that’s what you do when you’re heavy – you think about losing weight and being thin, yet never really think you will.”

But she did! Spurred on by the thought of looking better, feeling healthy, and conceiving a future child, Taryn made a complete lifestyle change. “Theoretically, it was very simple,” she said. “I ate less, ate healthy, and exercised more. No secret pill, specific diet plan or premade meals.”

I modified my diet, that’s all.

By restricting her intake to a minimal amount of fast food, processed foods, refined flour sugar and grain, Taryn began to lose 10 pounds per month. “I eat five to six small meals per day that include a wide variety of vegetables (I dress them up with different spices and sauces), and lean protein (chicken, fish, turkey, egg whites, greek yogurt, and cottage cheese).”

(more…)

Atkins for Endurance Runs: Why Cutting Carbs Eliminates Tummy Troubles and Powers You for Hours

Running a marathon is serious business, which is why most competitive runners have an unflagging game face. (After all, any extra effort—like that needed to muster up a smile—might zap important energy stores!) But it’s hard not to grin when you get a look at the ridiculous signs held by fans, many of which refer to the gross things that can happen during long distance runs. All those banners about diarrhea and going number 2 while running down a crowded street? Well, they’re funny because they’re true.

dont_poop

However, stomach cramps, sprints to the port-potties, and worse don’t actually need to be a part of your marathon plan, according to Colette Heimowitz, MS, VP of Nutrition and Education at Atkins.

“Carb loading for cardio endurance can help you have energy, but it has side-effects,” says Heimowitz. “You have to take in so many carbs right before an event that runners get so many to intestinal upsets.” Even worse, she says, most runners who rely on carbs for their energy tap their stores well before end.  (more…)

Q&A: Which Should Come First, Cardio or Resistance?

cardio weights 

If you’re anything like me, you’ve probably always wondered if there is more of a benefit to lifting before you run, or if the exercises should be performed in the reverse. (Sweat then strength or strength then sweat?) It’s an age old question, but finally, we have an answer.

Well, kind of.

According to a recent study from the Department of Biology of Physical Activity at the University of Jyväskylä, Finland, it turns out that the order doesn’t matter all that much. Fitness experts long ago discovered that the combination of cardiovascular exercises along with resistance increases the effectiveness of both exercises, but the order that works best appears to be based on personal preference more than any physiological differences. (more…)