Any experienced marathoner will tell you that pre-race nutrition is one of the most important aspects of running a successful race. For me personally, it wasn't until my third marathon that I felt completely satisfied with the amount of fuel in the tank.
For those of you still tinkering with your plan, you may be interested in what scientist Ben Rapoport calls the formula for perfect marathon nutrition. Rapoport, a long-time runner and engineer, studied runners and their nutritional needs and created the formula that can be used to calculate the number of calories needed to run a given distance at a given pace without bonking.
To find out how many carbohydrates you need before the event, go to endurancecalculator.com and plug in your weight, age, resting heart rate, and target finishing time!
** I would strongly suggest testing this formula during longer training runs prior to giving it a go on race day.
Via: Outside Magazine
Sunday, January 15, 2012
Tuesday, January 3, 2012
4 Foods That Keep You Full!
Ever walk away from a large meal only to be starving an hour later? Of course, we all have. To avoid hunger pains and stay satisfied longer, remember this magic trio: protein, healthy fats and fiber!
Here are some of my favorite stomach filler-uppers!
- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Recent studies suggest that people who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possible because all that protein kept their hunger in check!
- Avocados: Their healthy monounsaturated fats help slow the rate at which your stomach empties. They're also loaded with folate, potassium and vitamin E.
- Nuts: Nuts have just the right amount of protein, fat and fiber. Stick to an ounce or less to avoid calorie overload and you have yourself a wonderful snack! Some of my favorites are almonds, pistachios and walnuts.
- Low-Fat Greek Yogurt: Approximately 17 grams of protein in a 6-ounce container means major hunger control!
Enjoy these foods as a snack or as part of one of your favorite meals. Then, remember to pay attention to your hunger and energy levels after!
Here are some of my favorite stomach filler-uppers!
- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Recent studies suggest that people who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possible because all that protein kept their hunger in check!
- Avocados: Their healthy monounsaturated fats help slow the rate at which your stomach empties. They're also loaded with folate, potassium and vitamin E.
- Nuts: Nuts have just the right amount of protein, fat and fiber. Stick to an ounce or less to avoid calorie overload and you have yourself a wonderful snack! Some of my favorites are almonds, pistachios and walnuts.
- Low-Fat Greek Yogurt: Approximately 17 grams of protein in a 6-ounce container means major hunger control!
Enjoy these foods as a snack or as part of one of your favorite meals. Then, remember to pay attention to your hunger and energy levels after!
Monday, November 28, 2011
Did You Gobble Till You Wobble?
Thanksgiving has come and gone and many of us are starting the week with a little extra wiggle and jiggle from the mashed potatoes, stuffing, and pumpkin pie. If this is you, don't worry about it! With the right workout plan, you can be back in your skinny jeans just in time for holiday shopping this weekend!
The following workout combines cardiovascular exercise with strength and agility training to shed calories and get that metabolism cranking!
Stationary Bike: 10 Minutes: 75% max intensity
Circuit Training: 1 set of each movement
- 20 Pushups
- 15 Squat and Dumbbell Shoulder Press Combos
- 15 Medicine Ball V-Sits
- 20 Plyometric Hops
- 25 Kettlebell Swings
- 15 Assisted Pullups
- 15 Cable Lumberjacks
* Repeat the cycling and the circuit training 2 more times (total workout = 60 minutes)
This workout can be repeated throughout the week to maximize results. Remember that proper nutrition and an exercise program that combines cardiovascular and strength training is the best way to achieve lasting success in health and fitness.
The following workout combines cardiovascular exercise with strength and agility training to shed calories and get that metabolism cranking!
Stationary Bike: 10 Minutes: 75% max intensity
Circuit Training: 1 set of each movement
- 20 Pushups
- 15 Squat and Dumbbell Shoulder Press Combos
- 15 Medicine Ball V-Sits
- 20 Plyometric Hops
- 25 Kettlebell Swings
- 15 Assisted Pullups
- 15 Cable Lumberjacks
* Repeat the cycling and the circuit training 2 more times (total workout = 60 minutes)
This workout can be repeated throughout the week to maximize results. Remember that proper nutrition and an exercise program that combines cardiovascular and strength training is the best way to achieve lasting success in health and fitness.
Tuesday, November 8, 2011
Stay Younger...Longer!
When is your body in it's prime... at age 18, 26, 34, 42?
The answer is 26! According to new research conducted by the Journal of the American Aging Association, the body is in it's prime at age 26. "Muscle protein production steadily declines as people age, thus muscles naturally become weaker. In addition, your heart can't beat as fast or pump as much oxygen because you lose a small fraction of pacemaker cells every year after your mid-twenties".
The good news? Stay active and your body ages "at least 80% slower compared with those who are sedentary". Exercise for a minimum of 30 minutes at an intensity of 60 to 80 percent maximum effort most days of the week. Resistance/strength training should be performed 2 to 3 times per week in addition to cardiovascular training.
Via: Fitness Magazine
The answer is 26! According to new research conducted by the Journal of the American Aging Association, the body is in it's prime at age 26. "Muscle protein production steadily declines as people age, thus muscles naturally become weaker. In addition, your heart can't beat as fast or pump as much oxygen because you lose a small fraction of pacemaker cells every year after your mid-twenties".
The good news? Stay active and your body ages "at least 80% slower compared with those who are sedentary". Exercise for a minimum of 30 minutes at an intensity of 60 to 80 percent maximum effort most days of the week. Resistance/strength training should be performed 2 to 3 times per week in addition to cardiovascular training.
Via: Fitness Magazine
Wednesday, September 7, 2011
Lose Weight and Increase Energy by Switching to Slow Burning Carbohydrates!
Supply your body with slow-burning carbohydrates and you'll experience sustained and steady energy, you'll feel fuller longer, and you'll obtain essential nutrients. Slow burning carbohydrates include whole grains, beans, and most fruits and vegetables.
Fast-burning carbohydrates, on the contrary, include white potatoes, white bread, white rice, most breakfast cereals, sweets, and sugary drinks. These carbs can wreak havoc on your blood sugar resulting in energy crashes and ravenous hunger which can ultimately lead to weight gain and failed attempts at improving your nutrition.
Whole Grains
Whole grains and foods that contain whole grains are digested slowly. As a result, a person's blood sugar level remains lower and their energy supplies lasts longer. To increase your consumption of whole grains, replace breakfast cereals with slow-cooked or steel-cut oatmeal, replace white rice with brown rice, and choose whole-grain bread and pasta that list a whole grain as the first ingredient.
Fruits and Vegetables
Most fruits and vegetables are also a good source of slow-burning carbohydrates. The key with fruits and vegetables is to eat them whole. Juices that are made from either fruits and/or vegetables lack fiber and are absorbed into the bloodstream quickly. Fiber not only slows the absorption of carbs but it also reduces cholesterol and promotes bowel regularity. So remember, eat your fruits and vegetables whole!
Beans
Most types of beans are an excellent source of carbohydrates. Include black beans, garbanzo beans, kidney beans, lentils, black eye peas and navy beans in your diet to increase your consumption of slow-burning carbohydrates.
In addition to providing the health benefits listed above, a diet rich in slow-burning carbohydrates can reduce your risks of heart disease and Type 2 diabetes. Make the decision to switch today!
Fast-burning carbohydrates, on the contrary, include white potatoes, white bread, white rice, most breakfast cereals, sweets, and sugary drinks. These carbs can wreak havoc on your blood sugar resulting in energy crashes and ravenous hunger which can ultimately lead to weight gain and failed attempts at improving your nutrition.
Whole Grains
Whole grains and foods that contain whole grains are digested slowly. As a result, a person's blood sugar level remains lower and their energy supplies lasts longer. To increase your consumption of whole grains, replace breakfast cereals with slow-cooked or steel-cut oatmeal, replace white rice with brown rice, and choose whole-grain bread and pasta that list a whole grain as the first ingredient.
Fruits and Vegetables
Most fruits and vegetables are also a good source of slow-burning carbohydrates. The key with fruits and vegetables is to eat them whole. Juices that are made from either fruits and/or vegetables lack fiber and are absorbed into the bloodstream quickly. Fiber not only slows the absorption of carbs but it also reduces cholesterol and promotes bowel regularity. So remember, eat your fruits and vegetables whole!
Beans
Most types of beans are an excellent source of carbohydrates. Include black beans, garbanzo beans, kidney beans, lentils, black eye peas and navy beans in your diet to increase your consumption of slow-burning carbohydrates.
In addition to providing the health benefits listed above, a diet rich in slow-burning carbohydrates can reduce your risks of heart disease and Type 2 diabetes. Make the decision to switch today!
Wednesday, July 27, 2011
What is a Healthy Body Fat Percentage for Runners?
In Chicago, marathon training season is in full swing! Many of the training programs have gradually increased mileage over the past two months and long runs are now reaching the mid-teens. So how are you holding up? Are you feeling strong and eagerly anticipating your next challenge? If so, congratulations! Or, are you short on energy and/or nursing injuries? I hope not!
A key indicator of how your marathon training season may go is body fat percentage. To run your best, it's important to maintain a healthy body fat level. Too little or too much body fat can hinder performance and lead to injury and illness. To run your best while staying healthy and safe, try to reach and maintain a healthy body fat percentage. Maximizing performance requires reaching the best strength-to-weight ratio possible.
Women's General Body Fat Categories
The American Council on Exercise (ACE) divides body fat percentage into five different categories. They are essential, athletes, fitness, acceptable and obese. Essential body fat ranges from 10 to 14 percent. The athlete category is 14 to 20 percent, while the fitness group is 21 to 24 percent. Any women runner with a body fat percentage between 14 and 24 percent would be considered healthy based on these categories. However, those in the fitness and higher end of the athlete category could possibly improve performance if they slowly lowered their body fat percentage over time.
Men's General Body Fat Categories
The ACE categories for men are the same as for women, but the body fat percentages differ. Men need 2 to 5 percent body fat. The recommended athlete range is 6 to 13 percent, and the fitness category covers 14 to 17 percent. As with women, a male runner with a body fat percentage in either the athlete or fitness category would be considered healthy. But he might be able to improve performance while maintaining health by working towards the lower range.
An Important Note for Female Athletes
The female athlete triad is the term given to the combination of amenorrhea, osteoporosis and disordered eating. Any female athlete with body fat levels below a healthy level is at risk for this condition. Body fat levels that are too low lead to amenorrhea, the cessation of the menstrual cycle. This has negative effects on estrogen levels, which are critical for maintaining healthy bones. If female athletes have low estrogen for prolonged time periods, they risk osteoporosis and other skeletal injuries such as stress fractures, especially because training volume tends to stay at a high level. Female athletes need to maintain a healthy body fat level, which does not prevent a normal menstrual cycle.
Via: Livestrong.com
A key indicator of how your marathon training season may go is body fat percentage. To run your best, it's important to maintain a healthy body fat level. Too little or too much body fat can hinder performance and lead to injury and illness. To run your best while staying healthy and safe, try to reach and maintain a healthy body fat percentage. Maximizing performance requires reaching the best strength-to-weight ratio possible.
Women's General Body Fat Categories
The American Council on Exercise (ACE) divides body fat percentage into five different categories. They are essential, athletes, fitness, acceptable and obese. Essential body fat ranges from 10 to 14 percent. The athlete category is 14 to 20 percent, while the fitness group is 21 to 24 percent. Any women runner with a body fat percentage between 14 and 24 percent would be considered healthy based on these categories. However, those in the fitness and higher end of the athlete category could possibly improve performance if they slowly lowered their body fat percentage over time.
Men's General Body Fat Categories
The ACE categories for men are the same as for women, but the body fat percentages differ. Men need 2 to 5 percent body fat. The recommended athlete range is 6 to 13 percent, and the fitness category covers 14 to 17 percent. As with women, a male runner with a body fat percentage in either the athlete or fitness category would be considered healthy. But he might be able to improve performance while maintaining health by working towards the lower range.
An Important Note for Female Athletes
The female athlete triad is the term given to the combination of amenorrhea, osteoporosis and disordered eating. Any female athlete with body fat levels below a healthy level is at risk for this condition. Body fat levels that are too low lead to amenorrhea, the cessation of the menstrual cycle. This has negative effects on estrogen levels, which are critical for maintaining healthy bones. If female athletes have low estrogen for prolonged time periods, they risk osteoporosis and other skeletal injuries such as stress fractures, especially because training volume tends to stay at a high level. Female athletes need to maintain a healthy body fat level, which does not prevent a normal menstrual cycle.
Via: Livestrong.com
Friday, July 8, 2011
"It Hurts To Sit Still"...Why You Should Consider a Personal Trainer!
I recently received the following email from a client:
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
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