— Health & Nutrition —

The Secret to Busting Through Your Plateau, Part 1

Case Study #1 is a 40 year old woman attempting to lose weight. Let's call her Mrs. T. Two years prior, Mrs. T hired a personal trainer to design an exercise program for her. An absolutely fantastic program, it helped her maximize calorie burning while giving her a total body workout. She also developed a nutritional plan that she follows in precise detail, logging her diet each day and ensuring she maintains caloric balance while eating healthy, natural foods.

Stress and Cortisol...the facts you need to know and how to improve your fitness and health

By: Tom Hodge - President Recovox

Morning Hydration

I enjoy training with one of my athletes in particular, since we are closely paced. This allows us to both stay in our heart rate zones without having to modify our work outs or wait on each other. We recently met on a warm and humid morning and began a tough brick work out. Right off the bat her heart rate was significantly higher than our normal discrepancy which is about 10 beats, and her pace was slower. Our disparity only increased as we continued our work out and her performance continued to decline.

The Body's Slow Burn

Understanding your Resting Metabolic Rate and its powerful connection to weight management and training

By Jay T. Kearney, Ph.D.

In our mania to count every calorie we eat and drink, burn during exercise, or cut from our diet, there's a calorie number that's often overlooked: Resting Metabolic Rate (RMR). This is the minimum number of calories your body uses every 24 hours to keep you alive. It varies from person to person, and knowing your RMR is an important part of reaching your desired bodyweight or fitness level.

Fat Loading

You are probably familiar with carbo-loading or consuming extra carbohydrate in the days leading up to a race. This "topping off the tank" attempts to maximize energy stores. Some athletes are now adjusting their diets to consume mainly fat in a period of a few days to a week prior to carbo-loading. This is in an effort to get the body to utilize more fat as a fuel source and spare precious glycogen stores.

Optimal Training Nutrition: A Strategy that Leads to Optimal Performance

When you consider how, what, and when you eat daily, how do you know that you are doing what you should be to be sure your nutrition strategy is effective?

  • Is your weight stable?
  • Do you experience strong training performance?
  • Do you experience rapid recovery from training?

Looking After Yourself!

Coach Wendy writes: It sounds like something your mother, partner or best friend would say, but often it is in a shortened request form - "Look after self!" Often when it is said to you, it feels more like a safety message than a request of care or an expression of concern. Looking after yourself is about developing lifestyle habits that enable you to manage your life so that you can have the style with the life you deserve!

A Powerful Nutrition Secret

I do not endorse fad diets. I also do not make a practice of recommending health and wellness habits that are not backed by sound scientific studies and data. However, in my constant quest to help my clients and readers achieve optimal health, I'll occasionally stumble upon an amazing diet or fitness tidbit that is so interesting and potentially beneficial that I just can't ignore it. So this week, I'm going to share with you a powerful method to enhance nutrient absorption and decrease toxin and fat levels, while decreasing heartburn, bloating, gas, and other negative reactions to food.

Your Last Tri? Race, Clot, Die.

Endurance athletes, take the time to read this.
By Matt Simpson

Surprising as it is, about 85% of air travel blood clot victims are usually endurance-type athletes. Well, pat yourself on the back for doing one of the smartest things for your training, your racing, and your life and read on.

The Skinny on Blood Clots:

Antioxidants for Athletes

Reviewed by Bob Seebohar MS, RD, CSCS Director of Sports Nutrition for the University of Florida

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