Bored with your Workouts?

Here are some tips to spice up your exercise routines and keep them interesting and fun!

Try and New Sport

I am a natural born runner and love to run, but even I get sick of running every once in a while. If you find yourself in this position, try a different sport such as biking or swimming. Not only will you work different muscles but the new activity will be more motivating and challenging.

Sign up for a Competition

Whether it’s a half marathon, triathlon, or Tough Mudder, when you sign up for a competition you will become more motivated to train because you have a definite goal to work towards. Sometimes we need a goal in sight to really pump up the motivation in our workouts and get us excited.

Do Something Different Every Day

Try to not do the same workout two days in a row. Alternating your days with cardio, strength training, and interval training will provide a well-rounded workout and will keep your workouts exciting and interesting

Get Outdoors!

Don’t confine yourself to the gym 7 days a week for your workouts, get outside! Go for a hike with your dog, take a run somewhere new, or find an open field to do interval training. I always try and find a great running route when I am traveling. The change of scenery will give you something new to look at and help motivate you. My husband and I love to take our dog hiking on the weekends. Its good exercise for us and the dog and is a great way to get outdoors and spend time together.

Men versus Women

We all know the obvious differences between boys and girls but we may not always know the differences when it comes to exercise. Although each person responds to exercise differently there are some overall differences between males and females when it comes to how we respond to exercise.

First, men have more testosterone than women, which means they can increase muscle mass more easily. Therefore, if a man and woman are doing the same weight training routine, the man will have more muscle growth than the woman. This does not mean that a woman cannot achieve muscle growth it is just harder. In addition, both sexes benefit from weight training routines by decreasing overall body fat.

Next, women’s bodies tend to hang onto more fat than men’s. This is partially due to an evolutionary response intended to keep women healthy for childbearing. Since women have more fat, they burn proportionately more fat during exercise than men while men burn more carbohydrates. However, this does not translate into losing more weight than men just because women burn proportionately more fat. Women actually have a harder time losing weight through exercise than men and will have to work a lot harder than men to achieve the same weight loss results.

Women have a lower center of gravity than men. This is due to the fact that women carry more weight below the hips while men carry more weight above the hips. As a result, men have an advantage over women in power movements, such as high jumps and long jumps. On the other hand, women have greater joint flexibility so they are less prone to muscle and ligament tears than men.

Since women have greater joint flexibility than men, this makes them more coordinated when it comes to smaller, more refined movements. This is why women tend to be better at more aerobic types activities, such as yoga and Pilates, which require moving more than one part of the body at a time. 

Men sweat more than women. The purpose of sweating during exercise is to cool the body down and prevent it from reaching critical heat buildup. Men and women use the same amount of sweat glands during exercise, but men produce more sweat from each gland than women. There may be an evolutionary implication here that prevents women from sweating in order to preserve body fluids while men sweat more to adapt for greater efficiency during physical labor. Since men are able to sweat more, this means they may be at an advantage when exercising in hot conditions because they can cool their body down faster than women.

Finally, there are several psychological differences between men and women when it comes to exercise and one has to do with motivation. It has been shown that women associate exercise as a means to lose weight, which can often lead to demotivation and worsening body image. On the other hand, men are more motivated to exercise by a challenge or competition. Differences in motivations to exercise between men and women often influences what types of exercise they choose to perform as well as how successful they are in developing a fitness routine.

There is no denying that both men and women benefit, both physically and mentally, from physical exercise. People of all ages and sexes should incorporate physical exercise into their life to not only prolong their life but increase the quality of their life. Although there are some differences between the sexes when it comes to exercise, this does not mean that men and women are not capable of obtaining great results and achieving their fitness goals.

30 Day Ab Challenge Starts Tomorrow!

Who wants to participate in a 30-day ab challenge for the month of July with me? Starting tomorrow, July 1^st, I am going to do this ab challenge and I hope you will join me. Incorporate these daily exercises into your regular cardio/strength workout routine to help build and shape your abdominal muscles.

4 Races in 4 Weeks: Week 1: Review of Hit and Run 5k

The first race in this series is the Hit and Run 5k.  This race is basically a 5k run through the field and parking lot surrounding the Regency Furniture Drive in Waldorf, MD.  There are only 5 bounce obstacles during the course.  I would have liked to see at least double that.

 

I ran this race with a few friends who are new to OCR.  We started the event around 8:45am; they were releasing groups of approximately 30 people every 2-4 minutes.  The smaller groups was to help alleviate long waits at the obstacles which was happening at prior events according to Yelp reviews.  At the obstacles, the wait was about 1-3 minutes at each, but we had to wait about 20 minutes at one of them.  The obstacles themselves were basically custom-made bounces houses.  It was fun to bounce around, but they weren’t really that much more fun than jumping on a trampoline.  On three of the obstacles you had to run along the top level.  If you fell off or were knocked off by balls, then you just stepped down 6” to the next level.  I’m sure it was setup that way for safety reasons, but it just didn’t seem to be much of a thrill.  If this was my first obstacle race, I probably would have enjoyed it more, but after completing numerous other races, these obstacles were pretty weak and too few.  I did not see any soap-foam as they showed in the promotional video.  The running was literally zig-zagging back and forth on the grounds of the stadium field and parking lot.  I do not plan to run this event in the future, but will look into their competitors

If you aren’t looking for a physically demanding race or may be running with younger ones then you may enjoy this one.  They have a 10 to 13-year old parent/kid wave at each race, which I image would be great for younger ones.  

Teaser Alert: 4 Races in 4 Weeks

Unless you have been living under rock for the past couple years, you have probably noticed the obstacle course run craze has taken over America. From small start-ups like the Rebel Race to huge multi-million dollar race organizations like the Tough Mudder and Spartan Race, there is no shortage of people willing to get down and dirty for these types of races.

My husband is one of those people. He loves obstacle course races because they are more fun for him than your traditional 5k or 10k race. This year, he has over 10 races scheduled from shorter 5k’s to 10-12 mile mud-runs and in the next 4 weeks he has committed to 4 different races. I have asked him to write reviews on the different races he competes in since each organization runs their races differently and offer a new take on the typical mud-run. Here is the list of races he is participating in in the next 4 weeks.

Week 1	Hit and Run 5k	5k
Week 2	Go Ruck Challenge	15-20 miles
Week 3	Spartan Sprint	5 miles
Week 4	Battle Frog	15k

He recently participated in the Savage Race, a 5-mile race in Kennedyville, MD. Here is what he had to say about that race.

Savage Race:  Add to your OCR List!

I completed the Mid-Atlantic Savage Race in May.  This was the fourth race I completed so far this year.  I thoroughly enjoyed this race.  The event was setup and managed well.  Traffic to and from wasn’t an issue.  They had great obstacles and you didn’t finish covered in mud (more on that later).  I’ve completed a dozen or so Obstacle Course Races (OCR) in the past 2 years.  For me, some events can be less than ideal with long lines at the obstacles, excess amount of muddy obstacles just for the sake of making your finish muddy, long lines to hose off after the race, and lame obstacles.  Savage Race was not this at all. 

The morning of the race, I checked their Facebook page, (https://www.facebook.com/#!/runSavage) and realized the race was a 10k, not 5k like I thought.  Oh well, I’ve been training for some longer races later in the summer, so I felt prepared.  Getting there was easy as there weren’t any traffic delays.  I was running a little late (my own fault) so I had to rush to get my bib and submit my “death waiver”.  I lined up a few minutes before my start time, just in time to stretch.  Once we started, we were faced with some of the regular obstacles I am used to, climbing multiple 4’ – 8’ walls, crawling in the mud in tubes/tunnels or under barbed wire, climbing cargo nets, carrying heavy objects a short distance (pieces of lumber was used for this race), and jumping over fire.  However, in this event they had 3 obstacles I hadn’t faced before; “Shriveled Richard”, “Tazed”, and “Colossus”. 

“Shriveled Richard” is a large dumpster full of ice and water.  I would say the water temperature was around 35 degrees.  Not only did you jump in, but you had to fully submerge to go under a beam in the middle of the dumpster.  This was the second obstacle of the day and yes it was really cold.  I can tell you it earned its name.  In the last mile, I faced 2 more exciting obstacles. 

“Tazed” is an obstacle where you crawl under barbed wire and there are pieces of string hanging down like tentacles, except random ones were electrified.  I crawled on my stomach and kept my head down so I wouldn’t be shocked in the face.  The first one hit me on the top of the head and it felt like I had been punched in the head.  I’m sure it stopped me in my tracks, but I don’t remember.  I kept crawling (probably quicker at this point) and another electrified tentacle hit me in the leg.  Yup, it was a stronger shock than I expected.  

The second to last obstacle is “Colossus”.  Savage Race calls it the “Tallest quarter pipe in obstacle racing.”  I’ve been looking forward to this obstacle and having to work as a team to get up it and help others to the top.  This one had ropes hanging from the top, reaching about 1/3 of the way down of the ramp.  You run half way up the half pipe, and grab the rope to pull you the rest of the way up.  I reached the rope on my first attempt and pulled myself up.  I turned around to help my fellow racers make it to the top, but there were only a few people attempting the pipe at the time and there were more than enough people at the top helping the people up.  Once at the top of Colossus, you slide down into a pool of water (which washed off about 95% of the mud).  The pool is lined with plastic so you don’t get muddy crawling out.  I ran a couple hundred yards, jumped over the fire and crossed the finish line.  I don’t think they even had a hose off area, because you finish wet, not muddy.  For me this was awesome, because I didn’t have to spend the next 30 minutes waiting in line for a hose to clean off the mud.   I dried off using the towels I brought and I had my celebratory beer!

I’d love to hear your feedback, let me know if you’ve completed a Savage Race.  Did you have a similar experience?  How did you like it?  Please let me know if you have any questions regarding mud races. 

Agility Ladder Workout

Top 7 Tips for a Healthy Lifestyle

Here we are, my complete list of Tips for a Healthy Lifestyle (click each one to read more). Take it one step at a time and you will become healthier on the inside out and out! 

1. Plan Ahead
2. Move Your Body Every Day
3. Drink More Water
4. Mix it UP
5. If You Don’t Know What It Is, Don’t Eat It
6. Eat More Fruits and Vegetables
7. Get More Sleep

Healthy Lifestyle Tip #7: Get More Sleep

Adequate sleep is needed for healthy functioning of your body and mind and is key to a healthy lifestyle. Not only does sleep impact your mood, energy, concentration, and ability to interact with others, but it has an impact on exercise and diet as well.

Exercise and Sleep

Exercise and sleep are interrelated because daily exercise promotes better sleep and adequate sleep gives you the energy for exercise.

You need adequate sleep in order for the body to recover from exercise and prepare itself for the next day. Sleep deprivation results in the inability of the body to store glycogen which is used as a primary fuel by the body during exercise. This is why when you don’t get enough sleep you are lethargic and don’t perform as well during exercise. In addition, sleep deprivation increases the hormone cortisol in your body which impedes your body from healing and repairing after exercise.

Regular exercise also improves the quantity and quality of sleep over time because it reduces stress and anxiety, which can impede sleep. In addition, several studies have shown that exercise improves sleep for people with sleep disorders, such as insomnia and sleep apnea.

Diet and Sleep

Sleep and diet also form a cause and effect relationship that can either be beneficial or detrimental to your health.

If you don’t get enough sleep you are more likely to need caffeine, sugar or some other stimulant in order to get you through the day. In addition, lack of sleep causes an increase in leptin levels, a hormone that regulates appetite, causing an appetite increase. These two factors combined often result in poor food decisions throughout the day because you tend to crave more sugary and fatty foods in order to boost your energy and satisfy your appetite. Furthermore, eating more processed foods throughout the day, especially those high in fat, causes indigestion and heartburn which can disrupt sleep. As you can see, poor sleep and poor diet form a vicious cycle that can be hard to break.

Melatonin is a hormone that helps synchronize circadian rhythms that regulate sleep. Melatonin supplements are often given to people who suffer from sleep disorders, but this hormone can also be found in various plant foods.

Tomatoes

Grapes

Cherries

Orange bell peppers

Flaxseeds

Walnuts and Almonds

So How Much Sleep Should I Get?

The recommended amount of sleep a person should get per night is about 7-9 hours. People who consistently get 6 or less hours of sleep per night have been shown to weigh more and have poorer health. I get about 8 or 9 hours of sleep a night because I go to bed fairly early, around 9pm, and get up early to work out around 5 or 6 am. I hardly ever feel groggy in the morning because I keep my sleep schedule regular and make sure I am getting enough sleep each night, which helps me maintain and regular exercise schedule as well. I also never have an issue falling asleep at night or waking up throughout the night, which means I am getting a higher quality sleep. Adequate sleep is an extremely important factor in a healthy lifestyle because better sleep will make you feel better and give you more energy which will lead to healthier decisions throughout the day.

Healthy Lifestyle Tip #6: Eat More FRUITS and VEGETABLES

Eat more fruits and vegetables! Preferably, eat more raw fruits and vegetables but if you like them better cooked then eat them cooked. You don’t have to be vegan or vegetarian, just focus on incorporating more fruits and vegetables into your diet and you will become healthier.

Some of the benefits of eating fruits and vegetables are:

High in vitamins, antioxidants and other nutrients that will keep you healthy and energized

Reduce the risk of disease, including heart disease, cancer, obesity, high blood pressure, diabetes, etc.

High in fiber which helps you feel full and prevent overeating as well as aids in digestion

Low in calories and fat so you can eat more and feel full without gaining weight

Dr. Douglas Graham is known for the 80-10-10 plan. 80-10-10 it is a caloric nutrient ratio of carbohydrates, proteins, and fats. His recommendation is that you consume 80% of your daily calories from carbohydrates, 10% of your calories from protein, and 10% of your calories from fat. In addition, these calories should be in the form of whole, fresh, ripe, organic, raw, fruits and vegetables.

I think the 80-10-10 ratio is a good guide to use when determining what types of foods you should be eating because it emphasizes eating a majority of your calories from fruits and vegetables. I tend to stick with the 80-10-10 ratio, but I also eat cooked vegetables, legumes, and non-glutinous grains.

If you would like to try out the 80-10-10 diet, cronometer.com is an easy tool to help you track your daily intake of these macro-nutrients and also make sure you are getting enough of other micronutrients. Once you get used to eating this way you will no longer have to track it day by day because you will know what foods to eat and not to eat.

Eating more fruits and vegetables is definitely a cornerstone to achieving a healthier lifestyle. It is easy to incorporate more fruits and vegetables into your diet because there are so many different types and varieties. Try different things and see what you like, there are endless options available to you when you make a commitment to a plant-based lifestyle and long-term health.

Healthy Lifestyle Tip #5: If You Don't Know What it is Don't Eat It!

There are so many foods in the market these days that shouldn’t even be considered food because they have been processed beyond the point of containing anything more than chemicals that are designed to taste like food. My advice is that if you read the ingredients on a particular food product and you don’t know what the ingredients are, then don’t eat it. Instead, focus on eating more whole, plant-based foods that aren’t processed and don’t contain unknown ingredients.

Let’s play a game called Name that “Food”! Below are the ingredients in a well-known food item found in the grocery store.

Let’s look at some of the ingredients a little closer:

BHT

A preservative added to many foods that is also used in jet fuels, rubber, and embalming fluid

Dextrin

Gives foods its crispiness and is also used as the glue for envelope adhesive, printing thickener, and is added to fireworks

TBHQ

Used as a preservative in foods and has also been shown to cause tumors and DNA damage in lab animals

Not to mention the following mentioned once or more than once: flavoring, blueberry flavored, concentrate, artificial, color added, preservative, etc.  

Want to guess what food this is?

Sorry to burst your bubble but even so-called “health” and “diet” foods contain dangerous chemicals that humans are not meant to consume. The good news is, there are healthy alternatives to these traditional foods found in the grocery store that contain whole foods rather than chemicals such as the product below. Red Mill brand old fashioned rolled oats contain 1 ingredient, and that is organic whole grain oats. No added chemicals or preservatives here and they make a delicious alternative to traditional breakfast cereal.

In general, if you are looking to be healthier then I would stand by the general rule that if you don’t know what it is (or you can’t pronounce it) don’t eat it. This is a good guideline to follow because it will lead you towards consuming more whole foods rather than processed foods, which contain a lot of chemicals that can be physically addictive or added salt, sugar, and oils that are not in whole foods. This goes for all kinds of foods, drinks and even supplements. Consuming more whole foods will lead to a healthier lifestyle because you will be consuming more nutrients which will give you more energy, better digestion, and overall better health.