Running!

Running techniques....... 

Most trainers, doctors, and fitness enthusiasts have always recommended running with a heel strike as opposed to a toe (forefoot) strike when landing.  This is what my studies as a Personal Trainer taught me while learning proper frontside and backside running mechanics: you want as much flexion (flexing at the ankle, bending in the knees and creasing at the hips) when the leg travels forward, and as much extension (ankle pointed, hip and knee extension) when the leg goes behind you.

But.... New research shows that for some injury prevention, a "forefoot" strike is beneficial.  When people run without wearing shoes, they usually land with the forefoot and this leads researches to believe that's best..... so they tested it out a little further.

• Knees, ankles, and the Achilles' tendon are the sites of most running injuries and when force was analyzed with female athletes during running, they found greater force (especially with the knees -- 16% more force produced!) with heel landings 
• However.... striking with the ball of the foot could lead to tendonitis, plantar fasciitis, or a stress fracture 

So..... if you're not in pain, best not to switch your techniques.  If you can, have a coach or trainer watch you run and observe your technique.  Then, if you are having pain, see how best to alter to shift the pressure and force on the joints.  

The lesser of two evils...

To order in, or to eat out???  What's worse?  What's better?  

When you can't cook for yourself, don't have time to, or don't want to... what should you do?  

Take out wins! 

When eating out you are.... 

• 10 times more likely to nibble on bread (who doesn't??!!)
• Twice as likely to order an appetizer 
• More like to order side dishes (nearly 40%, versus 25%)
• More like to order dessert (25%, versus 4%)

I totally agree!  When I dine out, it's usually about creating an experience.  You share bottles of wine, several appetizers, stab a bite off of each plate at the table to try each meal, sample desserts.... go. to. TOWN!  That's what going out to dinner is to me -- an experience with family, friends, significant others... to share in a meal outside of the home.  

If I "order in", it's simply because there's nothing at home to cook, i'm exhausted, or it somehow seems simpler.  It's never about the experience for me, and it's usually just the entree - that's it. 

How about you?! What do you think?

Sleep vs. exercise?

Ahhh.... the age old question (at least in my house!) is should I sleep in an extra hour, or get up early to workout?  It's a question I face just about every morning and it's something many people (my sister included!) ask me constantly.  Dr. Zee from Northwestern University in Chicago gives us a little insight:

• there is no real scientific evidence that one is more important than the other.... but we do know that sleep + exercise + nutrition = triangle of health  
• exercise improves your sleep contributing to a more deep, restful slumber... which in turn keeps you healthier (a win-win situation, I think) 

Suggestions: 

• (as I've recommended before) try INTERVAL TRAINING which includes shorter bursts of higher intensity exercise, allowing you to get more, in less time spent at the gym 
• bike to work! 
• workout during lunchtime, or even simply go for a walk during your break 

My favorite suggestion.... 

• going to bed 20-30 minutes earlier on work nights + waking up 15 minutes later = 600 to 800 more minutes of sleep per month!!!!! (Now this, I can do!)

Thanks, Sarah!

Today I turn to Sarah Klein, blogger for the Huffington Post, for a little inspiration.

She writes about her fitness "bucket list" and how she's working hard to accomplish all there is on it, and then to start it again and work even harder to improve upon her recorded times, amount of sets, and reps....

She recommends some great words of wisdom...

• TELL PEOPLE ABOUT IT!  Share your hard work and efforts with everyone around you, get them on board, and find support.  DON'T DO IT ALONE -- find friends to join you and share in your joint goals. Write it down, and post it as a constant reminder that you can do it! 

• Dress for the occasion ;) This one I like and totally agree with.  My gym wear used to be my "ready to throw away" regular clothes (i.e.: stained, sweaty, ripped... you get the idea) and now, I actually invest money into my gym gear and I feel great about how I look and it motivates me to work harder.  Great tip, Sarah! 

• And my personal favorite.... start it all over again.  Once you reach a goal, make a new one :)  

Dealing with muscle cramps

Cramping often comes from muscle fatigue as well as a nutrition deficiency, says an article in Dance Teacher Magazine. Dancers might be dehydrated, and the fluid in our bodies helps with all body function -- include muscular functioning.

Dancers need to drink lots of fluids (like at least 64 ounces of water per day.... and a suggested 16 ounces two hours before class and and a half cup every 15-20 minutes throughout.)  Excess sweating also makes the body lose electrolytes (like potassium, sodium, magnesium, and calcium) which help maintain muscle function.  What to do??? 

Eat these electrolyte-rich foods: 

• potassium: bananas, citrus fruits, cantaloupe, kiwi and yogurt
• magnesium: whole grains, apricots, avocados and bananas
• sodium: salted pretzels or nuts, V8 juice and saltines 
• calcium: broccoli, yogurt and cheese 

Keep muscle cramps away and happy dancing!!! 

Healthy skin

Who wants healthy looking skin?  

Everyone does... me included! 

What to eat?

• Fish -- excellent source of protein which the body uses to build collagen and elastin, and omega-3 fatty acids which reduces inflammation 
• "Good carbs" -- choose foods with a lower glycemic index 
• Colorful fruits and veggies -- contains Vitamin A which helps skin cells to reproduce 
• Nuts and seeds -- contains healthy omega-3 fats which has similar benefits to that of fish 
• FLUIDS -- helps flush out waste.  Recommended: water and green tea which contains antioxidants 

Fast food vs. healthy food?

It's that time of year again... back to school, back to schedules. Enough said. The fall brings chaotic sports schedules, dance schedules, work schedules... along with homework, the holidays..... it all arrives so quickly, and sometimes our at home chef has not yet arrived ;)

Things that get scarified most:

• our diets -- what and when we eat 
• our sleep schedule 

How to eat healthy on-the-go?  Check out ten healthy options and see how you can make better fast food choices.  

My personal favorites: 

• Starbucks protein box -- I have eaten this MANY times and it's fillings and all pure ingredients that you don't need to question: eggs, grapes, apple slices.... yum! 
• Sour cream and chive potato -- delish! 

Look forward to trying: 

• McDonald's southwest salad -- Who doesn't love tex-mex!? 
• Power chicken hummus bowl -- a secret menu at Panera... who knew?! 

Here's to a great school year!!!