The Blonde Runner

My father has a love for cars and has taught me many things about them. For instance: Run on the top half of your gasoline tank – it is more efficient and you don’t get the crud from the bottom of the tank in your engine. Do you ever feel like your running on the bottom of the tank and have got crud in your engine?

Just like a car, our bodies do not “run” well on empty. To run efficiently, they must be monitored like our gas gauge alerts us when we are low. What alerts do you have in place? Do you attend health fairs, have yearly check up with your doctor getting your blood pressure and cholesterol checked or A1C taken? Do you weigh in regularly and change behavior accordingly? Do you engage in regular exercise and get enough rest? Do you monitor what you are eating and keep a food record? Have you scheduled in enough “me” time and allowed yourself to “refuel” emotionally?

Great monitoring tools to gauge yourself include; join a class or program, schedule a regular exercise time with a friend, join a running club or a local master’s swim team, hire a certified personal trainer or coach, sign up for a local race, or make an appointment with your doctor. Setting up a regular monitoring system will help keep you on the road to good health – I know it does for me.

Live Healthy,

Lora

As many of you know - I love to teach! Summer class registration is now open (as of today). There are limited spots in each class!

To register for the Triathlon Training call Lora at 801-299-1601. This training involves group training as well as individual consultation and will cover nutrition and all aspects of the triathlon.

http://blonderunner.com/blog/womens-triathlon-training-program/

Registration for the popular Diet & Fitness Planning class can be done by calling Lora at 801-299-1601. This class will be taught at the South Davis Recreation Center staring July 9 at 6 p.m. Cost: $20.

Group Outdoor Personal Training will begin July 1st. It will continue on Tuesday and Thursday mornings from 6 - 7 a.m. throughout the summer ending on August 21. Get in the best shape of your life this summer. Call Lora at 801-299-1601 to register. Registration deadline: June 24. Limited spots.

Weight Loss Camp will begin July 14 - July 18. An August camp will be offered - stay posted for details. Registration deadline: June 24. Limited spots.

One-on-one consultation is available to start anytime. Personal training, weight loss, coaching, nutrition and fitness programs. For more information call Lora at 801-299-1601

To see my complete and current list of classes - click on “classes”

http://blonderunner.com/blog/community-health-classes/

A recent study indicates that dieters who replace sugary drinks (soda pop and juice) with water lose more weight than those that don’t. Many of my clients have seen great weight loss results by eliminating soda (and diet soda) completely and drinking more water.

Why does this work?

Muscle tissue is made up of protein and water – without water the human body does not “keep” muscle - slowing metabolism. Drinking water spares the muscle and boosts the metabolism, thus experts tell us to drink water when trying to build muscle and lose weight. If you think you are getting water from food or soda, think again. The body requires more water to digest these types of drinks and most foods then what it gets out of it (even sugary watermelon).

How much water?

The standard answer is 8-12 cups (64 - 96 oz. per day). The amount of water a person needs varies depending on the climate, their weight, body composition and activity level. The best indicator of individual hydration level is done by checking the urine color. Dark yellow indicates dehydration (B-complex vitamins can also cause the urine to become dark, if this is the case, wait and test again in two hours); no urine color or clear indicates over hydration and may result in electrolyte imbalance and cell rupture (which can lead to death in severe cases – too much of a good thing can be dangerous). Light yellow urine color is an indication of the proper level of hydration.

Drinking more water is simple to do.

1. Start by logging your daily intake of water. You may need to break out the measuring cups and see how many ounces your usual glass holds. If you find that you’re drinking less than the recommended quantity, try some of the following tips;
2. Carry a bottle of water with you everywhere you go, sipping it throughout the day.
3. Keep a cup of water next to you at your desk at work or by the home computer or couch.
4. Try setting a watch alarm that sounds hourly to remind you to drink some water.
5. Make a habit of drinking 12 ounces of water when you get up in the morning and again before each meal or snack.
6. Periodically add a lemon or lime to your water; it makes it taste better and encourages consumption. Be aware that this can also be harmful to the enamel on your teeth so use it periodically to add variety. Crystal Light, Gatorade and other electrolyte drinks contain acetic acid or ascorbic acid which can lead to tooth decay. There is no real reason to drink electrolyte drinks unless you are heavily exercising (ie. running distances over 10 miles at a time).
7. Many people say water tastes better when it is cold, so keep a pitcher of water in the refrigerator.  You can also add ice cubes or freeze water in a sports bottle. 

Last spring I was contacted by a local paper and interviewed about safety and running. You see, four months earlier a woman was struck by a car and killed while out exercising, then again another runner was killed just a few months later. Both victims did not have identification on them and their family members went days before knowing of their respective tragedy. How many times do you go out for a walk, hike, run, or bikeride without carrying identification?

Nobody plans on getting hit by a car or suffering a stroke/heart attack, or diabetic seizure while out exercising? (This is how many people that don’t know they have diabetes find out that they do). It just happens, so I urge you take identification with you. I know it is not practical to carry a driver’s license in your hand while you are running, and shorts pockets aren’t often big enough. The best solution I have found is an ID type Velcro shoe clip or a band worn around the ankle or wrist. They are not bulky and they can stay right on you and never be forgotten. They are produced by a company called Road ID. Just click on the logo link below and you can see what they have to offer. I think $20 is well worth the information that can potentially save a life or keep family members informed in the event of an accident. Be safe, be identified.

Click the logo link below and order one today! Get an additional $1 off by using the promo code: RID372118 (offer good for the first 30 people before June 15, 2008)