What to Eat Before A Run??

After a huge thanksgiving feast, it's hard to think about fueling up before a run! But it's interesting to note the different foods for different goals.

Goal: Build Muscle

Food Type: Carb + Protein to build lean muscle mass

Best Foods:

**Hummus with cucumber and tomatoe slices on whole wheat

**Oatmeal with fruit and low-fat chicken sausage

**Baked sweet potato topped with low fat cottage cheese

Goal: Burn Fat

Food Type: Low Calorie High Carb (to give extra energy to blast fat)

Best Foods:

**Unsweetened cereal with skim milk and fruit

**Toast with light spread of almond butter and preserves

**Low fat yogurt fruit parfait

Goal: Easy on Tummy (sensitive stomach)

Food Type: Low Fiber, Low Fat

Best Foods:

**Banana

**Low Fat Yogurt

**Whole Wheat English muffin

Remember to give yourself an hour after you eat, prior to running ;)

source: http://www.active.com/nutrition/Articles/To-Eat-or-Not-to-Eat-Pre-Workout.htm

3 Core Exercises From the Worlds Fittest Man

Joe Decker was named Worlds Fittest Man by the Guiness Book of World Records. He is an ultra endurance power athlete, completing in events like Badwater (135 mile run in Death Valley) and the Grand Slam of Ultra Running.

He suggests lowering body fat between 5-10% if you want nice "looking" abs. As far as strong, functional abs go, these three exercises are his favorite:

Source: http://www.active.com/fitness/Articles/Top-3-Core-Exercises-From-the-Worlds-Fittest-Man.htm

Weighted Sit-up

Your abdominals are just like any other muscle. They really need to be challenged to strengthen and grow. Find something to anchor your feet. I like to use a set of heavy dumbbells or something similar. Next, find a heavy object to place across your chest and do sit-ups while holding it as close to your chin as possible.I try to do a couple sets--performed slowly--of about 25 reps.

Hanging Knee Raise

Find a jungle gym or a pull-up bar. Grab hold with both hands and hang from the bars with your arms straight. Pull your knees up to your chest, pause and slowly let them back down. For best results, go slow and avoid momentum.

Russian Twist

This is the last core exercise to round out my three favorites. I find it to be one of the most old fashioned, but also the most effective. Simply sit on the ground and, again, find something to hook your feet onto to keep you anchored. Lean back until you are in a half-way sit-up position. With your abs tight, rotate from side to side, slowly pausing when you reach the end of each rotation.

A Fragrance to Enhance Workout Performance

Yes the headline says it all. Could a fragrance help keep you motivated to endure those long, grueling workouts? Surprisingly, many reviewers of this fragrance say YES.

The fragrance is called Active, by Adidas.

They say the motivation may come from the uplifting scents of citrus and floral. We say thumbs up!

5K Turkey Trot!

Although the weather is getting colder, there are tons of races popping up all over the place! Why not make it a family tradition to do a 5K every Thanksgiving, a run with Santa on Christmas, or something active that would bring the family together during the holiday season.

This year, my hubby and I are doing a 5K Turkey Trot in our area. Its a trail run, so I'll keep you updated on how it goes.

But if you want to find a race near you, click on this very helpful link: http://www.runningintheusa.com

Gobble Gobble!