Fuel Your Workout – A Simple Approach – Part One

When you are looking to fuel your next workout, do you buy that protein bar or performance bar that everyone is trying?  Do you really need something ‘specially formulated?’  What’s so special about the formulation? Can you improve upon God’s food? In my humble opinion - not so much.

Here is what I think:

Let’s not over think things!  Eat real food whenever possible.  Simple.

Comment below with your favorite pre-workout meal!

Beware: Is Running Best for Your Belly?

Today I have a guest post from Bethany of fit2b.us.  Enjoy..

Do you feel like a noodle when you run?

When you try to sit up, does your belly bulge like an alien is trying to emerge?

If you lie on your back and try to raise your legs off the floor, do your abs lift up out of your gut like a loaf of bread rising?

If you answered yes to those three questions, then you may have a very common abdominal injury that could be made worse by running!

Diastasis recti is a separation of the outermost abdominal muscles (six-pack) that is most associated with pregnancy. However, diastasis can also occur in men and children, and it is caused by excessive intra-abdominal pressure and poor posture. Not only is it associated with the infamous “mummy tummy” or “pot belly,” but it also contributes to chronic lower back pain and pelvic floor weakness because this injury leaves your spine and internal organs unsupported.

So how does running make it worse and how can it be fixed?

Let’s start with a joyful reminder that our abs aren’t just there to look pretty in a swimsuit. Your abdominals include your six-pack, obliques and transverse abdominus. They work together to hold your organs like a strong paper bag holds groceries.
What happens to that bag when it gets really full, like during pregnancy or obesity? What if that bag if it gets a little tear in the bottom, like having abdominal surgery? Now, imagine you are carrying that over-filled, torn bag and you start running!
 
Running with a diastasis is like running with a soggy paper bag: everything feels like it’s falling out. And sadly, it’s because you insides are TRULY falling out. Your core is torn apart and injured, so it is unable to do it’s job. Healing your body is key to running that mummy-tummy off!

Gut Check

  • First, it’s important to get a”gut check”. To find out if you have a diastasis, watch this FREE video: “How to Check for Diastasis” over at Fit2B Studio which is an online workout video site that features “tummy safe” workouts.
  • Second, stop doing crunches and situps. They bulge the injured area,  putting more pressure on the diastasis, which make matters worse! Stick to side-lying exercises and work on drawing your navel in toward your spine as you breathe out.
  • Third, if you have a diastasis wider than 2 fingers, strongly consider abdominal rehab. Your gap could close in as few as six weeks by using the Tupler Technique or The MuTu System.

Return to Running

If you love running, you CAN run again. However, if you’re running to lose belly fat, you want to make sure that your muddled middle isn’t a diastasis before pounding the pavement. You CAN exercise while you heal your torn abdominal wall; my site is full of workouts that are safe for those dealing with diastasis. Take it from me, understanding what makes your belly worse is the first step to making your belly better!
Visit Beth at www.fit2b.us for all your in-home and belly safe exercise needs! Click here now: www.fit2b.us and check it out!

Who Needs a Coach Anyway?

Running sucks…you in…and becomes a source of stress relief, possibly meditation, and even pure bliss.

If you are following the Running Sucks series, you will start to see a trend: ANYONE CAN RUN.

And don’t just take my word for it.

Today’s post is an interview with Ryan Hovde – Running Expert and Coach

First off, let me introduce you:

Ryan grew up in Washington playing soccer. He sucked at it. In high school he decided to try cross country and track.  He found his niche. He continued to run for Seattle Pacific University and finished his education at University of Washington. I guess he was pretty good.

His personal bests include:

  • 1600 m – 4:19
  • 5K – 15:12
  • 10K – 33:50
  • Half marathon – 1hr, 18 min
  • Marathon – 2hrs, 59 min

Crazy side note:

He trained for his first marathon in 10 weeks!

His greatest running accomplishment:

“I hope I haven’t done it yet!”
He would like to run an ultra some day.  You know…one of those insane 100+ mile runs!  Specifically the Western States 100 – and finish in under 24 hours. Why? So he can sport a “cool belt buckle with a cougar on it!”

Ryan as a Coach:

Ryan has been coaching for 14 years ranging from middle school to elite level athletes.  For the last 4 years, he has been at Clark Community College in Vancouver, WA as the cross country and track coach.

He has captured 22 championship titles in his coaching career, has been named coach of the year 7 times by peers as a high school and collegiate coach.

Now he is branching out and running his own coaching sessions with folks like me!

His Coaching Philosophy:

“I meet my athletes where they are in their running journey and inspire them to be great.”  He loves to see the ‘aha’ moment when people exceed the limits they place on themselves.

Today’s Topic of Discussion: Why Would I Need A Coach Anyway?

Selena: With all the FREE programs out there, why would I need to pay a coach to run?  Can’t I just follow the program in the running magazine or “Couch to 5K” schedule I found online?

Hovde: When you read any of the programs that are written in blogs, books, or magazines, you need to realize that it is written for a general population. Tag lines like ‘beginner’, ‘intermediate,’ and ‘advanced’ don’t mean a thing. The author doesn’t take into account the fact that you have two small kids at home, are stressed out, are prone to shin splints, have limited time to get in a quality workout, and are in need of some emotional support.

Having a coach gives you a new set of eyes to see what you don’t – in technique, body mechanics, and energy level.  There is a connection that is made and a support system that is in place. Your coach can alter the workout to accommodate how you feel on that particular day. This ensures that you will work safely at YOUR optimal level for that day.  A written program from an unknown source, will not be able to do that.

Selena: Taking into account daily stress and adjusting workouts? Hmmm…Sounds like a coach can help prevent injury as well.

Hovde:  As a coach, my job is to tell you when to stick with your assigned pace, when to slow down, and when to push. I take into account all the information I have to make sure you progress safely.

Selena: Motivation seems to be a key problem for most people wanting to get started in any type of exercise program. How does coaching solve that problem?

Hovde: Having a coach is instant motivation. Not many people would be disciplined enough to do some of my track workouts on their own. Sometimes you need someone to kick you in the ass and tell you to run when you don’t want to. Plus, you don’t have to think about the workout. You just trust in your coach and do what is asked.

Selena: And magic happens….

Hovde: Proper motivation goes a long way…and most find that their expectations of themselves can be limitless!

Selena: That sounds amazing! What kind of groups of runners do you coach?

Hovde: I’ve coached all age groups from middle school to elite runners. I can honestly say that I am really enjoying coaching my adult groups. They seem to be the most willing to listen and learn.

Selena: The beginning runner is the area that I see the most fear.  People don’t know where to start. How much time do you think it would take to transform a newbie to a runner ready to race a 5k?

Hovde: It really depends on the person.  Again, a reason why a coach will trump a generic program. I could train anyone to finish a 5k in 8 weeks, the method would be very specific to that person and their needs.

Selena: Most newbies are telling me that they are scared because they don’t have a ‘runner’s body type.’  What are your thoughts on that?

Hovde: Never judge a runner by their body type. The physical look and weight of a runner doesn’t matter. It’s all about their mental ability to push themselves. I’ve seen heavier athletes kick the ass of a ‘runner-body-type’ athlete many times.

Selena: Love it. That is so true! This last question is for me…but  I know lots of others want to know the answer to this question.  How do you prevent blisters?

Hovde: Simple. Throw out all your cotton socks. Buy running socks – polyester. Cotton kills!

Selena: NOTED! Thanks

For more information on Hovde Coaching, you can check out his training package here: Hovde Coaching.  We will check in with Ryan Hovde again to chat about training techniques, barefoot running, and answers to YOUR questions!  If you have a questions you’ve been dying to ask, just comment below and I’ll make sure we get you an answer!

Read Ryan’s book review on Born to Run.
If you missed it…Check this out: Running Sucks!…you in..

Don’t forget to share this valuable post. If you need a running partner, you will want them to read this!

*Disclaimer: this post contains affiliate links. Or, I like to call it, smart business decisions *wink*