Improve Your 5k Run Performance

Simple things to do to run a better 5K.  1.  Don't overthink it.  2. If you want to run faster, practice running faster!  Here are some other tips so you will enter a race with confidence.

http://www.gettingfittogether.com/improve-your-5k-run-performance/#!155

8.3 Million people in the US finished a 5k run in 2013, according to Running USA. This makes running 5k’s the most popular event in the United States.

So how do you Improve Your 5k Run Performance? For many people the answer to this question is,  “Run”.  Yes, putting in more miles is one way to help Improve Your 5k Performance, but nutrition and strength and conditioning training can create significantly greater improved performance than just running alone.

IMPROVE YOUR 5K RUN PERFORMANCE

As with fuel for a car, there is an optimal blend of energy needed for aerobic exercise, an intense exercise event, and for a 5k. Carbohydrates and fats are the optimal energy source for high intensity aerobic exercise. Typically, an athlete should have enough fat stored to get through a 5k race without having to consume more fat. Carbohydrates should be the focus for 5k and other short distance events. Proteins are not used as an energy source during shorter distance events, however, protein is essential for growth and repair of muscle and body tissues. Protein should be an essential part of the recovery meal following your 5k. An even better way to ensure a proper balance of carbs, proteins, and fat is to use a high quality Recovery Supplement.  

Consuming carbohydrates before your race can enhance performance by maintaining adequate blood glucose (sugar) levels, the main fuel for your muscles. Furthermore, glucose is also the main source of energy for your brain, and a well-nourished brain will improve your race focus. Scientific studies have shown that a proper pre-workout supplement and meal (400-500 calories) can enhance your endurance and energy.

Hydration for a 5k race shouldn’t be neglected, and most sport drinks are full of sugar which actually dehydrates the body. Be sure to be well hydrated prior to your event. Drink water and a high quality hydration drink during the event, and stay hydrated after the event. If you feel thirsty, you are already dehydrated.

IMPROVE YOUR 5K RUN PERFORMANCE

The other factor to Improve Your 5k Performance is strength training and conditioning. Optimally you should train 3-4 times per week and include resistance training two times per week for 30 minutes, and agility and performance training for at least 30 minutes two times per week. This should happen at least for four weeks, eight weeks out from the event. You can also get very dialed in and set up a training schedule that is set up into periods throughout the year to optimize all your events and continue to improve upon your performance.

Research published in the Journal of Strength and Conditioning has shown that an increase in oxygen to the muscles in those who have done this proper training versus those who did not partake in such training.

Remember, enhanced performance for a 5k does not start and end on race day. It is vital to consider properly fueling your body on a consistent basis, and properly exercising and putting in the running miles for the best results.

Giving The Gift of Health and Fitness

It's the gift-giving time of year.  What do you get that hard-to-buy-for person?  Here are some ideas for the Gift of Health and Fitness.  New Years is right around the corner, a time for fitness redemption from the gluttony of the holidays.

http://www.gettingfittogether.com/giving-the-gift-of-health-and-fitness/#!155

Finding the perfect holiday gift for your friends, family, and loved ones is paramount. Giving the Gift of Health and Fitness can be popular since many people have self-imposed deadlines of January 1st as the unofficial day of fitness redemption. Whether the recipient is a diehard fitness enthusiast, a novice exerciser, or a weekend warrior, Giving the Gift of Health and Fitnesscan be exciting to see when gifts are exchanged.

Check out the suggestions below to help you with your search for the perfect fitness gift that will bring Joy to the recipient, but also you for Giving the Gift of Health and Fitness.

GIVING THE GIFT OF HEALTH AND FITNESS

Workout Clothes

You can’t go wrong with fitness clothes, just make sure you get the size right. Fitness clothing has come a long way. There are hundreds of options offering their unique twist on comfort, technology, and convenience. A lot of the clothing also offers options for carrying phones, cash, and keys.

At Home Fitness Programs

Time is the biggest excuse as to why people don’t workout. Using at-home fitness programs can take away the time factor and make it possible. Especially if you are using high quality programs like P90X3, 21 Day Fix, Insanity Max30, 21 Day Fix Extreme and more. These programs provide workouts that can be completed in 30 minutes or less, and provide guaranteed results.

On-Demand Fitness Programming

Again going back to time. With on-demand programs you can work out anywhere and anytime. The best value for On-Demand Fitness is Beachbody On-Demand. For only $12 a month you get over $3,000 worth of fitness programing, nutrition plans, workout and nutrition tracking, a FREE Coach, and so much more. Plus, it gives the recipient the ability to save 10% on all other product that they decide to purchase.

Trigger Point Roller

Trigger Point Rollers are great therapy for people who work out frequently or are just starting out. It will help them to massage their muscles enabling them to move more freely and efficiently, while improving overall performance.

Performance Nutrition Supplements

Having performance nutrition products will aid in getting the best results from each workout, and a lot of times helps keep people going by reducing soreness. Using high quality performance nutrition can help people get through the toughest workouts and crush their goals. The Beachbody Performance Nutrition Line is taking the supplement industry by storm…and turning it on its head. If you want to give the very best performance nutrition this holiday season you will want to give Beachbody Performance Nutrition.

Wireless Bluetooth Headphones

This is a super cool gift for the novice to the experienced exerciser. No more wires running down your side or back as you are trying to be active. Plus, all wireless headphones sync to android and iPhones, as well as other mp3 devices. This is a great gift idea for all fitness levels.

GIVING THE GIFT OF HEALTH AND FITNESS

Shakeology

Not everyone is ready to hit the New Year running with exercise. Some people you have on your list will want to start with just some simple nutrition changes. Shakeology is a total nutrition shake that has been clinically proven to aid in weight loss, lowering cholesterol, lowering blood sugar levels and more. It is not only for people who need to lose weight. This shake is everyone’s daily dose of dense nutrition. Give the gift of total nutrition with Shakeology, which comes in four flavors, and two vegan flavors.

Stocking Stuffer Ideas

Stocking Stuffer ideas can include athletic socks, water bottles, shaker cups, lip balm, headbands, yoga mats, sports bags, gift cards and so much more. Remember, little things mean a lot.

Giving the Gift of Health and Fitness is not only just about giving gifts, it is about giving what’s really the most important thing you could give… Health. Without our health we don’t have anything. Plus, you can always start a family and friends’ accountability group to keep everyone going all year long.

Mistakes That Keep Millions Overweight

My goal was to lose 10 pounds this year.  Only 15 to go!  (joking).  Seriously, what is the difference between hitting your goal and not?  One clue is your motivation.  Another clue is your lifestyle.  Knowing what you're up against is half the battle.  No one will do it for you.  You've got to be intentional and good information helps.  Read and share with a friend.  

http://www.gettingfittogether.com/mistakes-that-keep-millions-overweight/#!155

Two-thirds of all American adults are overweight. More than 110 million Americans are on weight loss diets. The average person makes four or five attempts to lose weight each year! One percent of all attempts actually create long-term weight loss. What are the Mistakes That Keep Millions Overweight?

Weight loss really isn’t about looking good. Weight loss is and should be about health and wellness. If your only motivation for weight loss is to look good and be attractive to other people, you are destined to fail. This is typically the first of the Mistakes that Keep Millions Overweight. You have to tap into the true reasons for wanting to be healthy first and foremost.

There is truly no greater endeavor where so many people collectively are trying so hard, and having so little success than weight loss. Clearly there are many Mistakes That Keep Millions Overweight. Think about it… What if fewer than 1% of people who enrolled in college actually graduated? This would mean that 99% spent billions of dollars only to drop out and re-enroll four or five times a year. This sounds ridiculous, don’t you think? It is time to stop wasting money on mistakes and start spending that money on ways that truly improve your health.

MISTAKES THAT KEEP MILLIONS OVERWEIGHT

The biggest and greatest mistake that keeps millions overweight is simply that they rely on willpower! People achieving lasting weight loss are not just using willpower or desire. They are creating an environment that instills habits. They are associating with people who help move them in the direction they are going. They work on their mental habits by instilling the thought process of “I Need to Choose My Health”.

The second mistake that keeps millions overweight is enrolling in programs like Weight Watchers or other similar programs. These programs don’t change and teach people how to truly establish healthy lifestyles by their choices. These programs teach people to be on the program. Creating a healthy lifestyle with nutrition should utilize a nutrition program that teaches balance, healthy food choices, and portion control where the person is actually having to seek out the food and portion their food for themselves. This creates changes within the brain body connections which instills a greater adherence to healthy habits.  

The third mistake that keeps millions overweight is how they approach exercise. Many people go to the gym and use a machine or machines not giving any real thought to what they are doing or how they should be doing it to create weight loss. Plus, many usually go at it too hard too fast, and then either get injured or fizzle out because they are too sore or don’t know what direction to go. Hiring a personal trainer, going to classes taught by a trainer, or using a top-rated at home program with the right exercise progression and set up properly to create weight loss is the best plan of action.

MISTAKES THAT KEEP MILLIONS OVERWEIGHT

The last of the Mistakes that Keep Millions Overweight is the quality of the food that people are eating. Quality of food makes a huge impact on whether or not people lose weight.  Highly processed foods, foods that contain harmful chemicals, preservatives, artificial ingredients, artificial colors, artificial sweeteners, hormones, or pesticides can cause weight gain, stifle weight loss, and actually stimulate the body to hold onto unwanted fat. When you really pay attention, you will discover that most foods are laced with the aforementioned weight gain factors. If foods are advertised, it is almost certain they are not healthy. When was the last time you saw a commercial advertising fruits and vegetables?

Buying whole, organic foods, and cooking from scratch will reduce your sugar consumption, lower your chances for chemicals, hormones, preservatives, and all the other mentioned precursors for weight gain and issues with weight loss. The root cause of insulin resistance and weight gain is the things mentioned previously. If you eliminate those foods, and add in healthy fresh foods your body will stimulate itself to push toward being the weight it should be.

Stop making Mistakes that Keep Millions Overweight, and start making your process a journey of learning and healthy living. Implement slow changes, and have fun along the way. Eating clean and getting the right exercise doesn’t have to be a struggle.

Put on Muscle with P90X, P90X2, or P90X3

Why has P90X become a social phenomenon?  What is it about the workout that makes everyone from Hollywood celebrities to professional athletes to thousands of people at home benefit from it?  What will it do for you?

Nothing improves your confidence more than looking good, feeling good and knowing that you earned it.  You've got to work to earn it.  Make sure you work smart.  The P90X series is smart work to get you there in a short amount of time.  This article gives you the details how and why.  (It tells you how to stream it just like Netflix and Hulu, too.)

http://www.gettingfittogether.com/put-on-muscle-with-p90x-p90x2-or-p90x3/#!155

We know that guys have a thing for large muscles. When many guys are young they dream of fast cars, playing football, and wanting to look like muscle bound superheroes. Most men think that this can only happen by spending countless hours at the gym, and that is just not true. You can Put on the Muscle with P90X, P90X2, or P90X3. No more countless hours spent driving to and from the gym, or hours in the weight room. Customize one of these programs and you will be on your way to your muscle bound body.

To know how to Put on Muscle with P90X, P90X2, or P90X3 you need to understand exactly what mass is. Mass means size. Mass doesn’t necessarily have to mean “massive”. If a program is designed to target mass this really only means one thing: muscle growth. So you can have a lot of it, or some of it. Your choice!

The P90X series when used with its classic original design is not meant for mass. The series is designed for overall fitness. This means that all areas of fitness are targeted, including speed, strength, flexibility, and muscle growth. Ultimately this is the preferred method for overall superior health and fitness, but we all know that sometimes size matters and you can do it with these programs. With that said, it is still in a person’s best interest to look at creating an overall fitness foundation prior to going with just bulk.

Fitness foundations can easily be created with all three of the P90X programs. Before embarking on a mass-specific program you want to train all of your body’s energy systems to get them efficient, which will increase your body’s ability to do well, and help create greater results for mass.  It’s best to complete a round of P90X, P90X2, or P90X3 with the original design prior to starting your mass-building program.

PUT MUSCLE ON WITH P90X, P90X2, OR P90X3

Time to Build and Put Muscle on with P90X, P90X2 or P90X3. With mass as your goal, you need to have the right resistance equipment, right program periodization, appropriate progressive overload, and proper recovery.

Equipment: A set of dumbbells, 5-50 pounds’ minimum, and a bench will be key. To make mass gains on body weight exercises you will need to make your body fail after given number of repetitions. To make this happen more effectively add weights, bands, or devices like ankle and wrist weights, or a weighted vest to add resistance to the movements.

Periodization:  Part one of Periodization is starting with your foundation of doing whichever P90X program you choose as its classic version to have a stable Foundation. The program is written in a way that periodization is built into the calendar. Part two will be stepping into the program using the guidelines provided in the schedule for mass. Part three would be going back to the classic or moving onto another P90X program from the series and starting with the classic and moving back into mass.

Progressive Overload: Mass happens with progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps. Make sure you have enough resistance that you don’t exceed your targeted number of reps. Even better if you can do enough weight to cut the amount of reps into three sets because you are lifting heavier, then you are creating more opportunity for mass. If you have to push the pause button to make it three sets, then do so.

Complete your repetitions slow and controlled with proper form. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form and when it becomes easier to hit the overall rep count.

PUT MUSCLE ON WITH P90X, P90X2, OR P90X3

Recovery: P90X series mass schedules have a lot of active recovery and flexibility work and very little intense cardio. Therefore, you will spend more time recovering during each training block and taking fewer periods focused solely on recovery. This allows for overall muscle growth and proper recovery.

Nutrition is also important for you to Put on Muscle with P90X, P90X2, or P90X3, just as it is with any program. You won’t be burning as many calories as you would during the classic schedules. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. If you want mass, then you need to eat enough for your body to put on weight, but the right weight. Clean eating balanced with carbs, proteins, and fats will be key. You will want to be at the higher level of the nutrition plan, but will also have to listen to your body and see how it is responding.

If you use the mass calendars, with the other suggestions on mass you will Put on Muscle with P90X, P90X2, and P90X3. Results will come if you pay attention to your nutrition, cycle with periodization of the mass, and classic calendars, and use the proper resistance.

Nutrition Tips for Staying on Track When You’re Dating

I love date night with my wife.  We share an appetizer and entree and have desert when we get home.  Plan in advance!  What's your plan?

http://www.gettingfittogether.com/nutrition-tips-for-staying-on-track-when-youre-dating/#!155

Many people gain weight when they start dating because they will go out to eat more often and drink more often, especially when they are first dating someone. The weight gain doesn’t have to happen if you follow a few Nutrition Tips for Staying on Track When You’re Dating. Whether you order at restaurants or prepare meals at home, it is equally as important as how much you are consuming. You don’t want to be the person that is always ordering a house salad and water as an entrée. You also don’t want to just compromise your goals and order beer-battered fish, or deep fried Twinkies and destroy the balanced nutrition plan that keeps you healthy. To help keep you on point while starting your new path to love and a relationship, use these simple Nutrition Tips for Staying on Track When You’re Dating and you will be set.

NUTRITION TIPS FOR STAYING ON TRACK WHEN YOU’RE DATING

1. Ask How a Dish is Prepared: If the food is buttered, braised, creamed, or pan-fried, it most likely will not be the best choice. These meals are often packed with a high amount of sodium, saturated fat, or oxidized fat. Your best bet is to look for foods/meals that are baked, broiled, grilled, roasted, steamed, or poached.
2. Easy on the Condiments: Keeping Condiments in check will help keep your sodium levels down, plus some condiments are very high in fats. Condiments that are filled with sodium are ketchup, pickles, relish, sauerkraut, sauces like soy, steak, teriyaki, and honey mustard. Plus, extra sodium will have you retaining unwanted water weight. Condiments that are higher in fat are mayonnaise and dressings. Herbs, spices, vinegars, or lemon juice are healthier alternatives.
3. Plan ahead: Most restaurants post their menus online. Take a few minutes before you choose a restaurant to see what healthy dishes they offer before committing to a place. If they have healthier fare then you are good to go, or find a restaurant that has food you may be able to alter, to make it healthier. Most restaurants are pretty accommodating.
4. Choose a Chain Restaurant: Though it may not be your favorite it can help. The Food and Drug Administration requires chain restaurants to list the calorie counts on their menus.
5. If You Don’t Do Chains, then Choose a Local Restaurant:  Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. The same suggestions from above on food preparation apply.
6. Order Appetizers as your Meal: Appetizers offer smaller portions and can be healthy when they’re veggie-, seafood-, or chicken-based. For your starter, get a salad with a balsamic dressing on the side and ask for the salad to have no croutons, bacon, or cheese, and then have the appetizer brought to you as your entrée. You can also share a bunch of small plates with your date. Either way helps keep portions manageable, plus sharing can create a bit more intimacy.

NUTRITION TIPS FOR STAYING ON TRACK WHEN YOU’RE DATING

7. Side Substitutions: Dump the Onion rings, French fries, mashed potatoes, and pasta. Swapping them for steamed veggies will bring your sodium, fat and calories down. If the restaurant offers no substitutions, then ask your server to leave the unhealthy foods off of your plate, and order the vegetables separately.
8. Skip the Beer: A typical beer has about 150 calories or more depending on the size you order. Gin or vodka, straight up or on the rocks, or red wine would be better options if you need to have an alcoholic beverage. Drink with moderation, too much alcohol can hinder muscle growth, lower testosterone, and pack on a lot of unwanted calories.
9. Skip the Desert: Desert is a lot of unnecessary sugar, fat, and calories. If a desert is a must, then stick to a bite or two and share. Best advice is to skip it, or make it a choice between an alcoholic beverage or dessert for the night.
10. Cook at home: Offering to cook not only puts you in control of what goes on the plate and how it’s prepared, but it tells your date that you’re willing to put forth an effort to please them. Plus, it’s the perfect way to get the person into your home.

Dating can have its ups and downs, so you don’t need to add the ups and downs of your healthy habits to get in the way. Use these few Nutrition Tips for Staying on Track When You’re Dating and you will have fun with your dates because you won’t be worrying about your nutrition.

Tips to Make Creamy Shakes

The Goldilocks Shake: Not too thin, not too thick - just right!

Have you gotten into a rut with your smoothies by dumping in some ice, fruit and your own secret ingredients?  I'll bet you've never done it this way...and  you'll never go back!  This will be the best, most nutritious shake you've ever made.

http://www.gettingfittogether.com/tips-to-make-creamy-shakes/#!155

Most of us have tried making nutrition shakes that taste amazing and are creamy and smooth. Most often, however, we end up with shakes that are too watery, too icy, too thick, or too just not right. Let’s put an end to disappointing shakes. It is time to learn the Tips to Make Creamy Shakes.

TIPS TO MAKE CREAMY SHAKES

The first of the Tips to Make Creamy Shakes is to use a shake product that has no artificial ingredients. Artificial ingredients they tend to be grainier in texture than natural ingredients. Shakeology is one shake that provides a daily dose of nutrition but has no artificial ingredients so it makes a nice smooth shake, even when mixed with liquid by itself or with other ingredients.

The ingredients listed below are the key Tips to Make Creamy Shakes, plus they add more nutrition to your natural shake base.

• Use frozen fruit or vegetables. Frozen fruits or vegetables allow you to cut down on the ice. Ice waters down flavor and can create an undesirable texture. The best source of frozen fruits and vegetables is to buy fresh fruits and vegetables and freeze them yourself.

• Use fruits that are higher in soluble fiber. Soluble fiber dissolves in water and adds to shake thickness. Soluble fiber also keeps you fuller longer, helps lower the risk of heart disease, helps control blood glucose levels, helps reduce high cholesterol, and helps boost the body’s immune system. Some examples of high soluble fiber foods are apples, avocados, carrots, and pumpkins.

• Seeds and nuts. Chia is a real powerhouse seed. Chia has more antioxidant activity than blueberries and are a great source of plant-based omega-3 essential fatty acid, which plays a role in heart and artery wall health. Chia Seeds are also a complete protein with nine amino acids which can help digestion, blood sugar levels, energy levels, and more.  

TIPS TO MAKE CREAMY SHAKES

Nuts and seeds are a great way to make shakes creamy. To get the most benefit from your nuts and seeds you should soak them for a minimum of 10 minutes. Soaking increases your body’s ability to take in the nutrients and you don’t want to miss out on those healthy fats and additional nutrients that aid the cardiovascular system, metabolism, and help with weight management.

• Organic Nut Butters. Nut butters will make your shakes creamy and smooth. Buy organic nut butters that do not have added ingredients. The ingredient list should include only nuts. You could also make your own nut butter. Soak the nuts and grind them up in a food processor. If you want, you can add a ¼ teaspoon of coconut oil to make them even smoother.

• Coconut Flesh (Frozen or Fresh). Coconut flesh adds flavor, slightly sweetens, and significantly boosts the nutritional content of shakes. Coconut flesh is rich in iron, phosphorus and zinc plus it has a naturally high concentration of electrolytes and more potassium than a banana.

Not only will you have amazing smooth and creamy shakes, but you will have complete nutrition when you combine these Tips to Make Creamy Shakes with Shakeology. Enjoy!

Foods to Improve Athletic Performance

What doesn't belong: coffee, beets, turmeric, pomegranates, apples and s'mores?  Seriously, what do the "others" have in common?  Want to know why?  This article gives you the details.

http://www.gettingfittogether.com/foods-to-improve-athletic-performance/#!155

Clean and smart supplementation can really boost performance and recovery. You can also find Foods to Improve Athletic Performance. Clean and smart food intake can also boost performance and recovery and aid in the supplements positive effects. Stock your pantry with these Foods to Improve Athletic Performance and you have additional secret weapons.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

Coffee: Drinking 16-24 ounces of coffee daily has shown to improve an athlete’s performance. Coffee is also a rich source of antioxidants.

Caffeine (whether you get it from coffee or tea) is an accepted component of the training and competition throughout the world.

When it comes to caffeine, research has shown that you don’t need a lot. Low doses of caffeine (up to 2 per pound of lean body mass, or up to 200 mg) shows the most improvement on athletic performance. More than this can have the opposite effect on performance. This science is why Beachbody developed Energize as a part of their Performance Nutrition Line.

Low doses of caffeine are not associated with the side effects of higher doses, such as jitters, nervousness, the inability to sleep, or gastrointestinal distress. Low doses of caffeine do not dehydrate users during exercise under normal conditions, and should be consumed 30 minutes prior to exercise for optimal performance enhancements.

Beets: Beets are a natural rich source of inorganic nitrate. Dietary nitrate is converted to nitrite, stored and circulated in the blood which is believed to enhance endurance performance by improving exercise efficiency. Recent studies have indicated that nitrates show promising effects on the cardiovascular and metabolic systems and functions.

Turmeric: The greatest healthful component of turmeric is curcumin. Curcumin is a phytonutrient that is responsible for the yellow color. The effects of curcumin have been well investigated over recent years, but its efficacy as an anti-inflammatory has been known in Asia for centuries.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

The Phytonutrients of curcumin possess anti-inflammatory properties. These anti-inflammatory properties include changes in cell signaling, particularly inhibition of certain pro-inflammatory pathways, which often impair performance. It has also been seen to reduce evidence of muscle damage, and be beneficial toward preventing delayed onset muscle soreness (DOMS).

Pomegranates: Besides the fact that pomegranates are delicious, they are packed with phytonutrients, such as ellagitannins. Ellagitannins have been aided in reducing inflammation, recovery of muscle damage, reduced muscle weakness and soreness, and improvements in strength performance recovery following heavy resistance training. The benefits of pomegranates are documented in a study published in the Journal of Medicine and Science in Sports and Exercise.

Apples: Apples are rich in phytochemicals and are a good source of quercetin, a flavanol that may benefit endurance performance and counter exercise-induced inflammation. Quercetin is an ergogenic aid that has shown to increase VO2 max, increase mitochondrial production in muscle tissue, and has powerful anti-inflammatory properties. So eat those apples but also look at Energize and Hydrate from the Beachbody Performance Line to capitalize on the benefits of quercetin.

We spend so much time focusing on foods for weight loss and general health, it sometimes slips our mind that food serves a third important purpose: fuel! There is no guarantee that your performance will be improved, but why not add Food to Improve Athletic Performance to your nutrition regimen, regardless of performance improvement they are simply beneficial from a nutritional standpoint.