Fuel Your Next Race

Training for a 5K, 10K, Half or Full Marathon is much more than just lacing up every week and logging miles, it’s also about starting and keeping a healthy lifestyle. Set the stage this year for your next PR with these top healthy foods that I incorporate into my diet everyday!

Plain Non-Fat Greek Yogurt
On average, non-fat Greek yogurt contains 18 grams of protein in a six-ounce serving. High in calcium, potassium, zinc, and vitamins B6 & B12, all of which help promote strong bones, increased energy, and immune function. For more energy try topping your six-ounce serving with high-fiber cereals or even blend with fresh fruit to make morning smoothies.

Quinoa
Start kicking brown rice out of the house and start incorporating Quinoa into your meals. This gluten-free carb source is not a grain but actually a seed that contains all nine essential amino acids, complete proteins, and full of dietary fiber to help lower your cholesterol and boost all the good stuff!

Eggs
Hands down Eggs are the best whole food with the highest quality of protein. Incredibly versatile and loaded with protein, runners can add this protein packed food to any meal or snack. Recent studies show Eggs are great for post-run workouts do to mineral choline which helps get rid of inflammation which may occur right after a hard, long run.

Bananas
As runners we see this easy-to-carry food after every race. Bananas are a great on-the-go source of energy that are packed with potassium, vitamin B6, vitamin C, and manganese. Eating foods like bananas can help runners stay fit and healthy throughout race session, while helping repairing tissue damage during recovery time.

Peanut Butter
My all time favorite food, Peanut Butter! When it comes to fueling for your next run, peanut butter is one of the top rated best foods for athletes. Packed with healthy fats, fiber, and protein, peanut butter provides runners with sustained energy throughout a long or short run. The healthy fats are digested slower than carbs, providing a feeling of fullness for longer periods, while releasing nutrients at a slower pass to help provide more energy throughout the run.

Wild Salmon
When it comes to fish, Salmon is the best. Not only is it flavor and filling, but is also a very high-quality of protein and healthy fat source. Per ounce, Salmon has 7 grams of protein, less than 1 gram of saturated fat, and a healthy dosage of omega-3 fatty acids. Salmon is great for recovery due to the anti-inflammatory agent found in the food, along with great healthy fats to help prolong your long runs and workouts. As a runner this means you can perform at your best for a longer period of time while recovery faster during your recovery periods.

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Fuel Your Next Race

Recovery

“Today is my tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I eat well, I live well, I shape me!” – Unknown

Recovery (n) – when someone suffering from a disease regains possession or control over the issue. Over 10 months ago I faced the hardest obstacle of my life, disordered eating. Disordered eating is abnormal eating behaviors that, by themselves, do not warrant diagnosis of an eating disorder, however have common features such as chronic restrained eating, compulsive eating, binge eating with associated loss of control, and self-induced vomiting. Disordered eating also includes behaviors that are not characteristic of any eating disorder, such as irregular, chaotic eating patterns, ignoring physical feelings of hunger and satiety (fullness), use of diet pills, emotional eating, and night eating.

Since facing my disordered eating obstacle over 10 months ago I’ve made huge progress, including cutting my weekly workout/runs down while increasing my food intake and implementing personal training. Through my progress I was able to see that life wasn’t about being skinny but more about being healthy. This progress of course didn’t happen overnight and I still very much battle with the issue everyday, fighting with myself to remember that there is much more to life than being 115lbs, being skinny and always worrying about my weight. Even during the rough days I always remind myself of the progress that I’ve made, the inspiration that I’ve given to other individuals and the overall happiness I’ve gained. Yes, I still run, which I’m sure you can tell. Running for me is therapy, it reminds me to keep going, to continue to push through this obstacle that no matter what, I’ll never let this issue relapse or define me. Many have argued that running is only fueling the fire, however I’ve learned that through moderation, healthy eating and a strong mindset running is not causing the issue but rather reminding me of my past and how I need to continue to push forward. As my most recent tattoo says, “Progress not Perfection.” Something that will always remind me that there is no such thing as perfection and that all I can do is to continue to strive for progress, to continue to push forward and better my life not for others but for myself.

So as my opening quote says, “Today is my tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I eat well, I live well, I shape me” is exactly what I am doing!

Recovery

FitBit Review

Recently, I purchased the new FitBit Flex. A FitBit is a light-weight bracelet that helps individuals live a more fit and healthy lifestyle; it monitors your daily steps, workouts, and eating habits. It also provides feedback on your water intake and sleep patterns. As you use your FitBit, you can set your own fitness goals, and when you couple your FitBit with the Aria scale — a WiFi-enabled scale that monitors your weight, BMI, and body fat — you can set certain weight-loss goals.FitBit Flex

FitBit’s mission is to empower and inspire you as you make appropriate lifestyle changes. The company designs their products to fit seamlessly into your life so you can achieve your health and fitness goals in an effective manner. With this mission in mind, FitBit has created four monitors to track your progress; One, Zip, and Flex and the aforementioned scale, Aria. All devices can be tracked and monitored online at the FitBit website or on their FitBit App.

I have only had my FitBit for a couple of weeks, and already I’ve noticed a change. I’m more aware of my daily activities and food intake. With the easy to use app and online dashboard, I’m able to see — in realtime — my food and water intake compared to my average daily output. I love that FitBit Flex is lightweight; it’s not bulky like many of the other similar devices I’ve previously owned. With the lightweight band and long-lasting tracking device, I have been able to keep the band on for multiple days at a time.

The Flex also provides a “sleep mode,” you enable this setting before falling asleep each night and then disable once you are awake. This feature allows you to see how many times you were “restless” during your sleep cycle. Once the setting is disabled, the Flex will generate a graph that will showcase the exact times that you were restless so you can monitor your sleep patterns more closely. Finally, to help incorporate all aspect of your healthy lifestyle you are able to connect your Flex to other great exercise tracking devices and apps such as, MyFitnessPal, MapMyFitness, MapMyRun, and many others.

With all these great features and user-friendly website, I would highly recommend this device to anyone who is interested in living a healthier life. Here at iRun.Fit we are all about “progress, not perfection.” The only way to achieve progress is to monitor your actions and your workouts closely.

FitBit Review

New Beginnings, New Career

As most of my readers are aware, I help motivate and train individuals to live a more healthier lifestyle by promoting healthy eating habits, encourage a steady exercise regime, and incorporating various hands-on activities in their daily lives. My initial reason for starting iRun.Fit was to help individuals achieve their total health objectives. “I” became the person doing the action; “Run” became my personal activity of choice, and becoming “Fit” turned into the ultimate goal. Through “best-practice” methods and personal stories pertaining to healthy and fitness, it was my goal to help motivate and inspire others.

NASM Book PicWhat I didn’t anticipate was how iRun.Fit would impact me. Since I started this blog, my commitment to fitness, nutrition, and personal training has gotten stronger. Therefore, it is with great satisfaction that I announce my decision to pursue a Personal Training Certificate through the National Academy of Sports Medicine (NASM). This 10 week online course will allow me to continue my passion of fitness, all the while learning how to better serve my current and future clients. For more information about NASM, please visit www.nasm.org

I look forward to updating you along this journey. As I learn different and new information, best practices, and my overall experience in the course, iRun.Fit readers will be the first to know! Stay tuned.

NASM Logo

New Beginnings, New Career

Obstacles and Setbacks

Everyone faces them: the dreaded obstacles and setbacks in one’s fitness goals, healthy lifestyles, or weight issues. Human nature demands we face these challenges head-on, but how do we overcome our setbacks? Action — it shapes us all into a stronger, more determined, and inspiring individual.

Throughout my own fitness goals, training programs, and weight issues, I have been faced with my own set of reoccurring obstacles. My body starts to ache for no apparent reason. I have a tendency to obsess about a number. I (sadly) limit certain food groups; and yes, to be honest, there are days when I just want to throw in the towel. I have learned not everything goes as planned when you decide to start living a healthy and fit lifestyle. You become so focused on the numbers, the workouts, and the types of foods you should (or shouldn’t eat) that, after becoming stressed, you lose site of the overall focus goal.

In this moment, the very instant you start to doubt yourself, you have to remember the feeling you experience when your feet hit the pavement or when you start pumping iron at the gym. You have to believe in yourself. You are doing amazing things no matter what people may say or what your fitness progress is showing. Making a conscious effort to live a healthy and fit lifestyle is the best feeling you will ever have in your life; it puts everything in perspective. A healthy and fit lifestyle feels great and has its own rewards. However, it comes with its due share of challenges, troubles, and frustrations.

I’ve learned the most important part of living a healthy and fit lifestyle should not be stressing about a number. It should not be what you can and can’t eat. And, you should never, try to please everyone but only yourself. It’s about you. Living a healthy and fit lifestyle is about accepting yourself, as who you are, and becoming the best version of yourself as possible! You have to become happy with yourself first to see the changes (and the differences) you have made with your lifestyle. Only be accepting yourself and your own fitness plan can you actually start appreciating your newly established routine. Life is too short to worry about numbers on a scale, how “skinny” you look, or if your waistline expands a certain way. As long as you can make healthy choices in regards to food, staying committed to exercising, and remaining motivated then you are doing everything right. You are living a healthy and fit lifestyle!

So remember, “Today is my tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I eat well, I live well, I shape me!” – Unknown

Obstacles and Setbacks

Obstacles and Setbacks

Everyone faces them: the dreaded obstacles and setbacks in one’s fitness goals, healthy lifestyles, or weight issues. Human nature demands we face these challenges head-on, but how do we overcome our setbacks? Action — it shapes us all into a stronger, more determined, and inspiring individual.

Throughout my own fitness goals, training programs, and weight issues, I have been faced with my own set of reoccurring obstacles. My body starts to ache for no apparent reason. I have a tendency to obsess about a number. I (sadly) limit certain food groups; and yes, to be honest, there are days when I just want to throw in the towel. I have learned not everything goes as planned when you decide to start living a healthy and fit lifestyle. You become so focused on the numbers, the workouts, and the types of foods you should (or shouldn’t eat) that, after becoming stressed, you lose site of the overall focus goal.

In this moment, the very instant you start to doubt yourself, you have to remember the feeling you experience when your feet hit the pavement or when you start pumping iron at the gym. You have to believe in yourself. You are doing amazing things no matter what people may say or what your fitness progress is showing. Making a conscious effort to live a healthy and fit lifestyle is the best feeling you will ever have in your life; it puts everything in perspective. A healthy and fit lifestyle feels great and has its own rewards. However, it comes with its due share of challenges, troubles, and frustrations.

I’ve learned the most important part of living a healthy and fit lifestyle should not be stressing about a number. It should not be what you can and can’t eat. And, you should never, try to please everyone but only yourself. It’s about you. Living a healthy and fit lifestyle is about accepting yourself, as who you are, and becoming the best version of yourself as possible! You have to become happy with yourself first to see the changes (and the differences) you have made with your lifestyle. Only be accepting yourself and your own fitness plan can you actually start appreciating your newly established routine. Life is too short to worry about numbers on a scale, how “skinny” you look, or if your waistline expands a certain way. As long as you can make healthy choices in regards to food, staying committed to exercising, and remaining motivated then you are doing everything right. You are living a healthy and fit lifestyle!

So remember, “Today is my tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I eat well, I live well, I shape me!” – Unknown

Obstacles and Setbacks

Obstacles and Setbacks

Everyone faces them: the dreaded obstacles and setbacks in one’s fitness goals, healthy lifestyles, or weight issues. Human nature demands we face these challenges head-on, but how do we overcome our setbacks? Action — it shapes us all into a stronger, more determined, and inspiring individual.

Throughout my own fitness goals, training programs, and weight issues, I have been faced with my own set of reoccurring obstacles. My body starts to ache for no apparent reason. I have a tendency to obsess about a number. I (sadly) limit certain food groups; and yes, to be honest, there are days when I just want to throw in the towel. I have learned not everything goes as planned when you decide to start living a healthy and fit lifestyle. You become so focused on the numbers, the workouts, and the types of foods you should (or shouldn’t eat) that, after becoming stressed, you lose site of the overall focus goal.

In this moment, the very instant you start to doubt yourself, you have to remember the feeling you experience when your feet hit the pavement or when you start pumping iron at the gym. You have to believe in yourself. You are doing amazing things no matter what people may say or what your fitness progress is showing. Making a conscious effort to live a healthy and fit lifestyle is the best feeling you will ever have in your life; it puts everything in perspective. A healthy and fit lifestyle feels great and has its own rewards. However, it comes with its due share of challenges, troubles, and frustrations.

I’ve learned the most important part of living a healthy and fit lifestyle should not be stressing about a number. It should not be what you can and can’t eat. And, you should never, try to please everyone but only yourself. It’s about you. Living a healthy and fit lifestyle is about accepting yourself, as who you are, and becoming the best version of yourself as possible! You have to become happy with yourself first to see the changes (and the differences) you have made with your lifestyle. Only be accepting yourself and your own fitness plan can you actually start appreciating your newly established routine. Life is too short to worry about numbers on a scale, how “skinny” you look, or if your waistline expands a certain way. As long as you can make healthy choices in regards to food, staying committed to exercising, and remaining motivated then you are doing everything right. You are living a healthy and fit lifestyle!

So remember, “Today is my tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I eat well, I live well, I shape me!” – Unknown

Obstacles and Setbacks