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Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Guest Post – Start Smart: Declutter your Kitchen for Healthier Eating this Spring

If you have been waiting for the perfect moment to tweak your diet, ditch those unhealthy snacks and organize your cooking area – no time like the present! This sunny spring is a perfect opportunity to establish some ground rules in your diet and refresh your kitchen’s look with a few simple tips.
According to a recent study, you’d be surprised just how much your stacks of useless utensils and crowded tables affect your subconscious self and prevent you from finally sticking to your healthy eating resolutions. Let’s walk through some of the quickest spring-friendly tips to declutter and boost your nutrition!

Snack Swap

First of all, clean out your kitchen cabinets of unnecessary, unhealthy snacks, and throw away those sauces, herbs and spices past their expiration date (we all have at least several packs of those!) and of course, rethink your baking materials and switch to a healthy alternative.

Unfortunately, if there’s any junk food in your kitchen, plus your space is poorly organized, you’ll always have easy access to unhealthy snacks which are designed to increase your craving for them, which will only make your healthy dieting difficult. Keep your kitchen stocked up on fresh, healthy snacks, and you’ll be well on your way to a healthier diet!

Declutter your stocks

A clever storage strategy starts with rethinking your kitchen organization. More often than not, we tend to keep too many items on the counter, while stuffing our drawers with more items than we need and stacking long-lasting items on poorly organized shelves.

Hang your most used utensils close to your stove, and add hooks inside your cabinets for extra hanging space. Use angled drawer shelves for better visibility of smaller items such as spices, and use pull-out racks to organize your dishes and your cleaning supplies. Repurpose your glass jars to pack your nuts, seeds, and grains; which will encourage you to include them in your meals.

Back to the basics

Although it’s useful to have numerous cooking utensils at your disposal, you likely still use that unhealthy Teflon pan or cracked plates and cups that just take up space and support an unhealthy lifestyle. Get rid of the pots and pans with unhealthy coating and find multipurpose items that will come in handy in almost every cooking situation.

For instance, a multifunctional KitchenAid blender is a perfect addition to any kitchen, ideal for making those creamy smoothies, versatile sauces, and experiment with your own creative dips. Evaluate which tools you use on a daily basis, and give away or sell those that simply take up space.

Master meal prepping

Pick your favourite healthy food cookbook, such as Everyday Super Food by Jamie Oliver, and organize your week to spend a few hours in your now cleverly arranged kitchen to prep, pack and freeze your meals beforehand for as many days as possible.

In addition to food, glass boxes and a kitchen food scale will be all you need to make your meal prepping work. Follow your dietary guidelines and calorie needs to create a balanced meal plan, and you’ll save plenty of time if you set aside several days’ worth of meals to suit your needs, and of course, prepare your snacks, smoothies and other healthy beverages to complement your diet.

Simplify your grocery shopping

This one is old but gold – never skip following your grocery list! This will ensure quicker trips to the store, less money wasting and you’ll be less tempted to buy junk food items that will disrupt your new plan. Once you start preparing meals beforehand, your fridge will be stocked up with meal boxes and healthy snacks, but you also need to consider raw materials for your next round of cooking.

According to Lauren Slayton, the founder of Foodtrainers, about 30% of your fridge should always stay empty – this way, you will always have room to pack your leftovers and other foods. Organizing your groceries and keeping them in the fridge will also save you a few trips to the store, as your food will not go bad so quickly.

Perhaps taking the first few steps on this list seems the most challenging, but once you get a taste of a healthy lifestyle, you will be much more motivated and encouraged to follow through. Start your spring cleaning in your kitchen, stick to these healthy habits, and you will ensure that you don’t need to repeat the process the very next year!

Guest Post: Reasons Why Yoga is Good for Your Health

Dealing with everyday stress seems to be more difficult today. Just as you’re about to finish a task at work, your boss assigns to you another project; meanwhile, your pet is sick, and your phone battery is dead. It looks like everything is going down in flames. Instead of allowing stress and anxiety to get the best of you, you can start developing your own strategies for handling stress and staying healthy. One of the best ways to do that is by hitting the mat and giving yoga a try.

Have a perfect posture

By spending a lot of time hunched over our computers we are ruining our posture since it is difficult to keep the spine in a perfectly upright position all the time. This means that our sedentary lifestyle puts a lot of strain on neck and back muscles, and modern technology, as well as hours spent in front of a computer, don’t make things any easier. Not only does a poor posture look bad, but it also causes back, neck, and other muscle and joint problems. Yoga improves your flexibility, it strengthens your neck and back muscles and helps you stand straight. You will soon notice that your posture is improved and that your back pain problems are gone.

Get Stronger

Strong muscles look amazing, but when you spend a lot of time sitting at a desk or in front of a TV, it becomes very difficult to keep that sculptured body. Strong muscles mean that you’ll stay healthy for a long time, you will improve your balance, and you will look amazing. As easy as yoga may seem at first, it’s very difficult, and before you know it, you will notice your body changing, becoming leaner and more muscular.

Improve Flexibility

Not only will you be getting stronger, but you will also become more flexible. Improved flexibility is something that happens over time. During your first classes, you might have trouble bending over, touching your toes, and doing a backbend. Still, if you are persistent and dedicated, you will soon notice your body becoming more flexible with every new class. As your flexibility improves, all your pains and aches will significantly diminish. You will also become more graceful, as you will have better posture and you will be moving with ease.

Fight Insomnia

People who suffer from insomnia have also noticed that the quality of their sleep is significantly improved after only eight weeks of daily yoga. What is more, a study found that even people who survived cancer started feeling less fatigued and could sleep better after doing yoga twice a week. Sleep issues are tightly connected to anxiety, and it is not uncommon that you find it difficult to fall asleep just because you cannot stop thinking about everyday problems and troubles. Breathing and mental exercises help your mind to relax too, and allow it to slow down, so you will soon discover that you’re sleeping better. Start using yoga accessories to help you focus better: find bundles of white sage on Sivana Spirit – the smell is lovely and it will help you relax.

Yoga is not only good for relaxation and finding a peace of mind, but it also represents an incredibly effective mind-body practice. By focusing on your breathing and keeping your body in the right position, you will find it easy to meditate and relax. The best thing is that pretty much anyone can do yoga – there are different kinds of yoga for you to choose from, and once you find the one that’s perfect for you, you will notice that you’re getting healthier with each day.

Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.

Coping with Stress: Strategies to Help

In order to take care of our health and wellbeing overall; we need to look at several different aspects of our life. It can all be very well hitting the gym to do some weights or taking yourself out for a run every day. But there are other aspects to think about with our health too. One aspect is nutrition. It can be easy to think about going out to exercise, but it is no good if then you just go back home and eat an entire chocolate cake. You might look fit on the outside, but it can mean that you’re unhealthy on the inside. But the main point that I’m going to touch on today is mental wellbeing and stress. The two can be very closely related, so it is important to understand, and then look at ways to cope.

Find Your Trigger

If you feel like you are constantly battling with your stress levels, then it is time to think about what your triggers are. Is it that you feel stressed out by your family situation or with all of the work you have to do? Combined with the normal stresses of everyday life, it could become too much for you. If you can identify what your trigger is, then you look at how to eliminate that from your life. If you feel like you never have time to yourself after a busy day at work, and then you come home to a messy home with lots of chores to do; it can overwhelm. An example of how to cope in this case could be to arrange a babysitter on certain days if needed, so that you can have some time alone or to exercise. It could be that you could get a cleaner; so at least the stress of chores on top of a busy schedule is eliminated.

Find Healthy Ways To Cope

As stress and mental health are so closely linked; it is important to look at how to cope with things that won’t make either of those things worse. It can be easy to just get into a downward spiral, perhaps self-medicating with alcohol or even just food. The issue with either is that they can both have such a detrimental effect on your stress and mental health; as well as physical health. If you have found that this kind of self-medicating has become a problem for you, then you might need to look into alcohol rehab with good reputations to get yourself back on track. Looking for healthier ways to cope is the best to avoid this; so that you can improve and help yourself; not make things worse. It could be exercise or it could be meditation. It might just be reading a book. Just find something that will help, rather than hinder.

Make an Action Plan

You have to sit down and make a plan of action when it comes to your stress levels and mental health. Think about situations that you need to avoid, or what to do if you find yourself getting really stressed out. When you plan ahead, it makes a massive difference.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Make More Money With These Smart Blogger Moves

If you’ve been blogging for a little while, you might be wondering how you can push forward to make more money from it. Not all bloggers are in a position to give up their day jobs. Many people who write on their own websites do so as a hobby. But if you think that now is the time to earn enough income from your writing passion for quitting your job, what is your plan of action?

Yes, it is possible to make money from writing. And yes, it is possible to make enough from it that you could quit the day job. It might all have started as a hobby, but now your blog has found its voice and its audience. Your website is receiving more traffic than ever, and you’re pushing out plenty of articles per week. Monetizing your work will be the biggest reward for your effort.

There are a few ways you can earn money from your own website or blog. Selling items here is easier than you think. You simply need to write relevant articles that naturally offer information or links to the things you want to sell. You could also invite donations to your pages, particularly if you write articles that provide help and advice. This can be done quickly and easily with a PayPal plugin on your WordPress site.

Why not collate all your articles into a helpful ebook? You can sell this on Amazon, or sell it directly from your blog site if you have a shopping cart facility. Mail order is also possible, but this can put people off buying from you. Limited access websites or content can also help you generate income. You might charge a nominal sum to give readers a password to allow them access to your most valuable content.

Now you’ve been writing for a while, you’ve probably picked up speed. You’ve overcome all those startup challenges, and you’re writing good quality articles more often. Why not write for other successful websites? Here is how you get paid to blog for other sites:

  • Focus on your niche – You know what you know, and you know it well. Stick to it as this is where your strengths lie.
  • Be prepared to write a proposal for any articles you’re thinking of submitting.
  • Always read what’s on the site you want to write for so you can be sure your work will appeal to their readership.

Promoting your own site can be done for free, but you might choose to invest a little money into some paid advertising. Whichever way you choose to do it, make sure the internet is your go-to provider. Your blog exists online and is open to the whole world. Limiting your resources to offline media and advertising is unlikely to reap many rewards. Once you have increased your traffic, you’ll be able to command a higher price for other advertisers. You may be able to achieve sponsorship or be asked to write product reviews. This too could lead to more income.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: 5 Tips On Becoming A Better Athlete With An Elbow Compression Sleeve

As an athlete, you need to maintain the healthy body so as to optimize your performance. It’s only a healthy body that can provide enough energy to propel faster movement.

Our arms play a key role in the general body balance and vital role for tennis players. To have a healthy arm to benefit you greatly as a sportsman, consider the use of an Elbow Compression Sleeve. Outlined below are tips on how embracing the use of the compression sleeves on your arm can improve your health and hence your overall performance

#1. Protection Of Your Arms From Scratches And Abrasions

A sportsman’s life consists of moving in different environments. Take the case of athletes taking part in the cross country or Boston marathon. Your body can be prone to minor injuries during the training exercises.

That’s why you have to give your arms enough protection. Putting on these compression sleeves will ensure your elbow is protected from minor accidents during the vigorous training or races.

Remember these minor injuries can pose discomfort or infection to your skin. Moreover, the sleeves are designed in such a way that they will stabilize muscles around the elbow region and hence protect them from excessive sliding.
Hence giving you safety even to minor tears in the muscles which could have otherwise occurred

#2. Managing The Muscle Soreness

As an athlete you have to keep up with your training, however, during such training, you might incur some pain on the area around the elbow or sustain a sore muscle. This could be a case of concern since it has the capacity of distracting you from your optimal performance.

However, with when you wear an Elbow Compression Sleeve, the pain as a result of the soreness can be reduced greatly giving you more time to concentrate on your exercises or races. Actually, it is the compression force applied and hence less strain on the muscles that helps alleviates the pain.

Regular exercising, like running, or any other activity that causes vibration to the body result into the contraction or misalignment of the muscles; it is this contraction or vibration that leads to the soreness or swelling in the joints.

#3. Aids Faster Muscle Recovery And Healing

By wearing the elbow compression sleeves, you are aiding your muscles in recovering faster from the previous rigorous activity. Without this help, the recuperation can take much time.

A research conducted and published in the International Journal of Sports further back up this fact; the elbow sleeves increases the oxygen concentration in the tissues around the arms and hence faster healing or performance When you wear this device, the level of the lactic acid formed as the anaerobic activity heightens is greatly reduced. The reduced lactic acid implies the body, therefore, will take less time to repair itself. I the end your muscles recover faster.

#4. Good Temperature Regulation

As an athlete, you, having the ability to regulate your body temperature as a sportsman is an added advantage to your performance. By wearing the Elbow Compression Sleeve, you are able to maintain the right temperature you need both the cold and hot weather.

Since they are made of perforated materials, air can flow through and thus providing the much-needed cooling. In addition, it will also reduce the amount of sweat which could otherwise accumulate greatly. The steady temperature will provide you with much comfort and ease of performance.

#5. Shields You From The Dirt

Strenuous activities like running results into the body producing much sweat in an effort to keep cool. When these sweats mix with other dust which an athlete is likely to pick on the way, it results in much discomfort.

On the other hand, wearing the Elbow Compression Sleeve ensures that your elbow is not directly exposed to these dusts. After the race, you can then easily remove the dust which will have accumulated on the sleeve and not your body. In summary, an Elbow Compression Sleeve is not just worn for beatification, but for health reasons.

It will enhance your performance and quickly aid your body to return to its usual state even after a tiring activity. It will also help you reduce you swellings and soreness on the elbow, which is common in an athlete’s life.

Workout Woes: Three Common Mistakes Women Make At The Gym

Staying in shape is pretty high on many women’s lists of priorities. There are plenty of different reasons why you might want to work out regularly. It could be a desire to look a certain way, or you might just be trying to live a slightly healthier lifestyle. Whatever your reasons are, you likely want to use your time at the gym as productively as possible. There’s nothing more discouraging than putting a lot of effort into your workouts, only to find that they’re not really having any impact. Luckily, if that’s something that you’re dealing with, there are often some pretty simple reasons behind it. This means that you often have to fix one of a selection of pretty simple mistakes in order to start getting the most out of your workout!

Ignoring Weight Training

This is one of the most common mistakes that women make when they’re at the gym, and sadly it comes from some pretty unpleasant gender stereotypes. For one thing, it comes from the idea that women simply don’t have the capacity for strength that men do. The other reason is that there are a lot of stereotypes about what results women “should” get out of their workouts. Many women are taught to avoid getting too muscular because that’s not feminine enough.

These things are both ridiculous, but they do tend to get into many women’s heads a lot of the time. Of course, that doesn’t mean that you should run straight for the heaviest possible weights and potentially hurt yourself. Check out these adjustable dumbbell reviews if you’re looking to get started doing some strength training so that you can find something that fits your personal comfort level. The muscle building that comes with strength training is going to help you get a lot more out of your workout than if you were just focussing on cardio.

Not Refueling After a Workout

Sadly, this comes from more unpleasant stereotypes that surround women trying to get in better shape. You’ll almost always see men at the gym having a protein shake after a workout, and most men’s workout routines involve a pretty hefty amount of calories. Sadly there’s an assumption that a woman at the gym should also be watching their caloric intake really carefully. Of course, it doesn’t take a genius to realize that it’s impossible to have the right amount of energy during any workout if you’re not taking in enough energy in the first place. Make sure that you’re balancing the number of calories you’re eating so that you’re not left exhausted within moments of arriving at the gym.

Not Having Clear Goals

If you don’t have a clear goal to work towards, then you’re going to find it very difficult to find the motivation that you need to stick at anything. A goal to aim for is the thing that gives you the energy you need when you’re faced with the desire to quit. And make no mistake, that desire will appear at some point. When you’re tired and feeling like you just want to give up, having a clear goal in mind is one of the very best ways to give yourself that extra boost you need to motivate yourself. By the same token try to keep your goals realistic, putting in a lot of work but not reaching your goals because they were simply too ambitious, is a seriously effective way to end up frustrated and discouraged.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Swap Your Hobby Into A Job

For most people, blogging is a hobby. It’s an outlet. Somewhere that thoughts, ideas, and feelings can be shared without a filter. The best thing about a hobby is that it’s something you enjoy doing and makes you feel whole while you do it. But if you could turn that hobby into a money maker, would you do it? Whether you love to journal your world travels or talk about your new baby and how they are growing, a blog is a space for you to air all your opinions.

Most blogs are personal platforms for people to vent and share their lives, but nearly 40% of bloggers have turned their craft into their job. It’s not hard to swap your hobby for a full-time blogging job when you know how, and in this article, we’ll teach you how to go from blogging for fun part time to using an office address like this one https://www.hoxtonmix.com for all your professional needs while you market yourself. Social media and marketing companies are making a point now of using blogging as part of their marketing strategies. This then generates more opportunities for freelancers and contractors in their work and with these tips, you can make it happen for you.

Understand Your Niche

Look at the blog you run, and make an inventory of what you’re writing about. Work out how you’ve kept people clicking on your blog and take note about how you plan your own content. You can’t pitch yourself to a company without evidence of your own successes and if you have areas you need to improve on, tell the company about this, too.

Shine

Getting noticed and standing out is something that employers will be looking for in your blog. Your hobby may be writing but your blog is about so much more than that and getting people to read your writing is usually the biggest hurdle. With the number of blogs out there online, standing out is a struggle and you want to be a big fish in a big pond. If you haven’t already, start networking with other bloggers and swap posts to feature for each other. Getting noticed will get you attention from employers.

Contribute

If you contribute to other posts, their followers will notice you and follow you, therefore increasing traffic to your site. You want to show employers that you know how to write for your competition in a way that gets you noticed rather than them. Blogging is a huge community and your followers will grow as you contribute.

Once you have gained all the skills you can for your blogging, start applying for work. Your writing is your talent so make your cover letter passionate, exciting and shows off your skills. If you can’t find any full-time blogging positions, go for part time to get you started. You’re graduating a hobby into a profitable skill, and this will take some time. Make the time for your craft and it’ll pay off for you in the long term.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Three Types Of Fitness

When we talk about fitness, we have a tendency to use the word as a catch-all. Just fitness. While that’s useful – and we can all generally agree on the difference between being fit and not being so – it’s also a little too vague for anyone who is serious about getting their body into shape. If you want to get a beach body and then sustain it, you need to dig a little deeper into fitness.

While fitness can be broken down into many different sections if you wish to be pedantic about it, the main focus should be on three distinct areas. If you want to achieve the most from your routine and get yourself feeling as good as possible, then you need to be able to tick the boxes for all three of them.

Fitness Category #1: Endurance

Endurance is the cardio fitness that most of us focus on. It’s what makes us able to stay on the treadmill for longer, pedal up another hill, or do anything for a sustained length of time.

Endurance is important, but it’s also probably the most problematic. It takes a long time, more so than any of the other categories. It’s about doing a little bit at a time, on a daily basis, which you can then increase. Over time, it all builds up.

You should always aim to push yourself further to work on your endurance. If you usually just run for 20 minutes or do 100 laps, that’s not pushing your endurance. Week by week, you need to increase: 22 minutes, 102 laps – onwards and upwards is the ongoing trend.

Fitness Category #2: Strength

Most of us associate the idea of strength training and muscle building with the idea of becoming “ripped” – and that’s not everyone’s goal when it comes to exercise. However, getting good muscle tone is not just about the aesthetic indulgence – it’s also a form of fitness in and of itself.

You don’t need to be looking to build muscles to the point of bulging, but a good core strength will help your endurance and keep you as healthy as possible. Get into the habit of doing weights work a couple of times per week, supplementing your efforts with the likes of FitnessDeadline.com to make the most of it. Over time, you’ll feel the effects of this improvement – and you might look better too!

Fitness Category #3: Suppleness

The idea of suppleness being a factor in fitness is a relatively new one, but as we understand more and more about how the body works, it becomes more important. Endurance and strength are necessary for general life and movement, to help keep you comfortable throughout your life – but suppleness is something you have to add in there.

The simple fact is that we lose our natural, in-built suppleness throughout our life. It’s one of the major causes of disability in old age. However, if you nip it in the bud early and keep yourself as supple as possible, then you’re more likely to actually be able to enjoy your retirement.

Yoga and pilates are the standard when it comes to increasing your ability to flex and be supple. Start gently with videos from YouTube.com even if you are otherwise physically fit – if you’ve never done it before, you might be surprised at just how demanding it can be!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

It’s A Long Summer Run Ahead

Getting out and about and exercising during the summer months is so rewarding. We get nicer weather to make the most of, longer days to utilize and everybody tends to feel a lot happier about themselves. It’s a one-way ticket to success if you start your workout regime at this time of the year, but few people tend to see that. They stick with the idea that starting off at the gym and getting fit and healthy in January is the way to go. Who wants to push their body to the limits in the cold when you’ve got the option of embracing nature and the outdoors when the temperature starts to rise?

Make The Most Of The Weather

We get summer for a few months each year. There are places all around the world that are lucky enough to have it almost all year round, but for the majority of us, we are stuck with the seasons. And who can begrudge that? It offers variety to our training regime and ensures that we are not bored on a day to day basis.

We see different things when we are out running and it gives s the chance to get creative with our routes. Stick to the same thing every single day, and you’ll soon begrudge the reason that you’re running and grow complacent and bored with what you’re doing. While the weather is fair and you can get the most out of your days, try and extend your running path a little further each time. Most marathons and training events happen over the summer, so entering yourself for one at the start of summer to complete at the end is a perfect goal to aim for.

Remember To Fuel Your Body

It’s easy to forget just how much more water your body needs when it’s warmer than it does compared to the colder months. It’s also easy to forget that you need to switch up your foods to cater for the fact that your body will naturally burn more calories in warmer weather.

If you are looking to run for weight loss rather than fitness; then supplement with something like Royal 21 Queen and ensure that you are eating a balanced diet. However, if it’s solely for fitness, then you need to make sure that you are taking care of your body in the way it needs to be taken care of. Eating the right food for your body is like fuelling a car; if you are running on gas, it’s silly to put diesel into it. It won’t work.

It’s the same with what you eat before a big run. If you are eating a lot of the wrong foods, your body won’t work in the way that you want it to. You need complex carbohydrates to give you a slow release of energy throughout. Make sure that you have drunk plenty before you set off if you are averse to carrying water around with you. Think about the treats that you can have after your run – the healthy eating binge doesn’t have to last forever!

Take Note Of Your Statistics

If you have a smartwatch such as a FitBit, it’s easy to keep track of how many calories you are burning, what your pulse rate is like throughout your run and how far you have traveled. It’s a good idea to take a note of these statistics and have them on file. There are a few reasons for this.

The first is that it’s a real motivation for you to see how far you’ve come from the start of the summer to the end. It’s a great feeling to look down and see that you’ve burned X amount of calories as well as running X amount of distance.

The second is to be able to gauge how many calories you are burning over a period of time to be able to fuel yourself efficiently.

The third is to notice any anomalies in what you are doing and bring them to attention. If you have noticed that your heart rate is deviating from the norm after you have reached a plateau, or are seeing that you’re not running somewhere as fast as you were and reached your destination in a time that reflects the amount of work that you’ve put into your training, it may be time to seek the help of a professional.

Even if it’s just a false alarm, it’s still a good idea to get checked over to ensure that you are doing everything right and there’s not something happening within your body. This can be harder to pick up on in colder months as your body has to continually adapt to the temperature outside and takes longer to warm up. Use the summer months as your motivation to finding out the cause of a problem, if there are any.

Get Social, Pick A Buddy!

The tremendous thing about running in the summer is that you will have people who are willing to do it with you. Whether they’re novices or advanced in their field, running with a partner in tow can do wonders for your motivation – and theirs. Remember to take it at a pace that suits the both of you, or pair up with other people who are on their level if they are uncertain that they’ll be able to keep up at all.

We all had to start somewhere, and it bodes well to humble yourself and remember that when trying to introduce other people to a sport that you may well be a whizz at. It takes a certain amount of dedication, a pinch of time and a whole lot of luck and talent to be exquisite at something, so nurture the person who decides to take this step and support them on their journey. If they don’t like it, don’t worry – it’s summer, and you are totally free to do what you want!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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