Health and Nutrition That Is AboveNBeyond

Ok, there is a huge number of those who are NOT active.  Oh yes, they’ll say, not active?  Hey, I work, I do chores around the house, help the wife/girl friend, I do this, I do that and so fourth.  Well, then why are they loosing the battle of the bulge?  Yes, Weight Watchers does count some of this activity towards your efforts to loosing or managing weight.  So, what’s the problem?  The problem can be attributed to a number of things.  Either one is consuming some of the wrong foods & drinks or the activity is not enough to burn off the calories being consumed or both.

I tell you the truth, if I did not run and exercise and only relied on nutrition and weight management, it would be much harder for me to control my weight.  Having an active life (in addition to your “other stuff”) really takes a bite out of your weight!  So, if you are not active and am having issues controlling your weight, you need to realize what you are doing or not doing about it. If you are active enough and are still having issues, then activity isn’t your problem.

If activity isn’t the problem, then it’s likely that portion control is. Unless you are the type that subscribes to the theory “oh, I don’t haven any problems controlling what I eat, I can eat anytime”. Then that’s the problem. Recently, I have posted more articles on portion control. This is a topic that has a great impact on weight management efforts. Portion control doesn’t only apply to your meals, but, also other items such as drinks, candies, cakes etc.

I’m sure that you seen this, people who seem like they never gain weight. It can drive one nuts to wonder why this is. Well, one issue is metabolism, everyone’s is different. Some suggest smoking as a factor, once they quit, they gain weight. I can’t comment on that but, that’s what I’ve heard. Weight management can be a balancing act to keep it where you want it.

We all usually get the right start in school with having access to a physicall education class, i.e: Gym class. After one gets out of school, fitness becomes less of a reality for some. This is unfortunate since by adding a fitness / active life can really be fun too in addition to it’s impact on ones overall health.

See other articles on – portion control

Adding an active life can be as simple or as advanced as you want. Start out small and grow from there. Just 20 minutes a day, 3 days a week is enough to get you started until you build yourself up. Get up 30 minutes earlier on the days you choose to “get active”. After a while, you’ll start to know the difference. Once you find your focus, you’ll open a door that will rock your world. As for me, you know, I’m a runner and cannot live without it! There is an activity out there for everyone, find it, do it and you’ll see the difference. For those who say “Well, Tim, I don’t have the time!” I say, “20 minutes, and a DVD player and you can have a workout. There are plenty of workout videos available on DVD out there now and that’s just for starters. If something is important to you, you’ll make the time for it. Don’t wait until you reach the point where you wish you did do something, do it now! Even if you have to do a series of exercises in the morning just to get started. What ever it takes for you to get started and explore the world of fitness. If you still feel you don’t have time, perhaps there are those things you are doing that you should replace with fitness? How much time do you spend just watching TV?

Check out our section called NEWU, it may be what can help you get started.

A lot of the times when I am running, I am also training for my next race. So, if you feel that your activity is lacking something, perhaps, you should consider kicking it up a notch and add racing to your activity. Racing an be advantageous in many ways. You can make new friends, help with your fitness goals and more. You don’t have to be a runner, to take part in racing. Biking and kayaking are other ways to get involved in racing. Not sure what to do, just google it. By adding racing to your sport or activity, you make it more fun and worthwhile to do. It then becomes more of your life than just doing it for the sense of fitness. There is also Trail Running & Racing to add even more of a spice to racing. This adds more challenges to more than just running on the pavement. Now, you don’t have to jump right into marathons or huge races. Start small, like 5k’s for running or other small courses and then build yourself up. When I started racing, I only did 5k’s for a while until I got brave to advance to 10k’s.

If you’ve never raced before and in this case, for runners, after paying your entry free, you’ll get a FREE T-Shirt or other item as suggested by the event of your choice. Usually, those who placed by age group get an award for 1st, 2nd or 3rd place finishers. Some events even have door prizes. Some races have food and refreshments at the end of the race (usually water, fruit’s & bagels).

Racing adds competitiveness to your sport and makes it a fun and exciting workout to take part in. Who said fitness had to be boring? Oh, and by the way, how old is to old to race? I was in my mid 30’s when I was a newbie to running in races.

One of the greatest benefits I get from running is the feeling of being refreshed after a good run. My favorite distance is 4 miles for the reason that after about a mile or so, I am warmed up and really starting to get into the run. Then not quite half way, I’m revved and really getting into it. With a good run, I’m burning calories, building endurance, combating stress, staying in shape, getting refreshed all at the same time. I love running, not only for the above reasons, but also, I can run anywhere at anytime even indoors and best of all it costs nothing to run. So, all my fitness efforts tend to gravitate toward running. I also have a Shwinn Letour Ten Speed bicycle that I have had since I was 19 and it is still pretty much in top notch shape. Unfortunately for it, my feet gets more of the pavement then it does. I may at some point get it back in action again. You see, if running isn’t up your alley, then something else could be right there waiting for you to focus on it. I have always had an interest in running even since high school. Though, back then, I really never pursued it an wished I did.

Having an active life is about 1/3rd part of the pie that helps with weight management to burn calories as well as to help with other areas such as stress and fitness. If you take the active slice out of the pie, and only concentrate nutrition and weight management, loosing weight an be more of a challenge. I know, who has time to be active right? Well, you make time for what is important to you. Believe me, if you want it, you’ll do it.

Let’s say that you are making a real hard effort in eating right including planning your meals accordingly, ensuring proper nutrition and striving to manage your weight for what ever your goals are. Wouldn’t you like to take advantage of anything at your disposal to achieve your goals? This is why if you add “getting active” to your agenda, it will help you in your efforts and you may just enjoy it like I do. If you are not sure what you want to do, then why not check out a new resource available right here on AboveNbeyond4u.com called NEWU. It’s a section to get you motivated into embracing the new you.

Well, for me, my preference is undoubtedly H30 Fitness Drink for more than just one reason. While I used to sell Herbalife, this is how I found this drink and when ever possible, I still use this drink. Now, I do have a second favorite fitness drink which is Poweraide Zero. When I don’t have H30, I use this. Now for those who have a head problem with “second best”, hey, they are both great drinks! Now for the facts on these two great drinks:

Poweraide Zero

Electrolytes:  55mg Sodium / 35mg Potassium

Advantage:  Zero Calories & available locally

H30 Fitness Drink

Electrolytes:  100mg Sodium / 100mg Potassium

Advantage:  Portable (Packettes or cannister)

Now, I admit that I am partial to both of these great fitness drinks, so of course, they are my top two favorites. If electrolytes are your main concern, then H30 is the way to go.  Whenever possible, I go with H30.  It’s rather neat, all I need is a bottle of water and a packet of H30.  This is cool especially if I am away somewhere.

Regardless which Fitness Drink is your favorite and it does not have to be these two, you need to make sure that you are getting enough electrolytes with your drink of choice.  If you are not, then your choice is not worth it.  Electrolytes are critical in your choice of fitness drinks to help guard against dehydration.

Before I “got active”, I always just grabbed a soda or any drink readily available.  As I got more active and learned more, I later changed my choices to fitness drinks or energy drinks, which ever applied to the given situation.

See also:  Dehydration, Realities, Do’s Don’ts and What you should know about soda

When it comes to being active, Winter is kind of like a weekend for some. Lots of people slow down this time of year. While the weather can really interfere with outdoor events and activities, if you can’t be out, stay in! There are ways to continue to staying active. Treadmills, and other machines plus weights and other accessories. I don’t get out and run as much, but, I still get out when I can and when I can’t I stay in for my workouts. This can be a good time of year to begin building up for the rest of the year. What a better way to beat the winter blues. You don’t have to be a runner to get active this time of year, indoors or out. For indoors, you can weight lift, exercise, use an Ab-Lounger, Treadmill, jump rope etc. There are many options. You can find other ideas on such sites like Runners World and Men’s Health / Women’s Fitness.

This time of year at least for me is the slowest.  I have went from no activity this time of year (Winter) to whatever I can fit in even if I have to use the Treadmill.  I prefer the road to the machine.  The neat thing about Winter is that this time of year can be the build up for the rest of the year.  As a runner, I am one who refuses to race during the cold months.  I just can’t see myself as a block of Ice with sneakers crossing the finish line.  This is probably my downfall, but, even I see more people get active as the warmer months get nearer.  Regardless if you are an avid runner or one just starting down that track, keep in mind the following:

1. Get plenty of rest
2. Stay properly hydrated
3. Don’t over do it with your mileage / build up
4. Wear appropriate apparel depending on the season.

Some run all year round regardless of the season, and that is ok, but, some basics should be considered as mentioned above. Another thing to consider is that unexpected and sometimes unseen patch of black ice on the road that you are running on. I at one time talked to someone who stopped running outside during the winter months due to falling and braking his nose. Remember, it’s not the fall that hurts, but that sudden stop!

If you are embarking on a running plan or program, now is the right time to get started because, by the time you finish the plan, it will start getting warmer. You can find such plans on just about any running related websites including Runner’s World.

You don’t have to be a runner to get active. There are plenty of other activities to do in order to burn those calories. I’m a runner, and everything I do tends to gravitate to the sport of running. But, you don’t have to be like me, just be yourself! When trying to find something to do to get yourself active, you need to consider what you want and if others you know (or don’t know) are doing it. I chose running and none of my friends are into it. so, I end up running by myself all the time. If being by yourself is ok, then that is fine, but you need to think about that when making your choice. There are plenty of different types of activities or options to choose from ranging from joining a gym/health club, basketball, biking, racquetball , volleyball, swimming etc. The list is actually endless with the possibilities out there. If you are not sure what you want to do, just google it and find something that interests you.

Think you don’t have time? How long does it take to ride a bike, take a walk or go for a run? The answer is that it’s up to you! Just start out slow and easy and you may just surprise yourself. Don’t let the thief of time rob you of your passions. Excuses are just words and don’t have any weight unless you accept them.

Running gives a change of scenery

Aside from the physical benefits of running, there are others such as the scenery that you pass by while running. The same place takes on a different look each season. Runner’s see this all the time, but, do we take it for granted? Now, those that tend to gravitate to the couch, miss out on a lot. Is the couch a trap that holds one back? A safety zone to keep people from venturing out? I was there once, but no more.

For me, the neat thing about running was that it inspired somewhat of a competitive spirit in me. I started running in 5k and 10k races in 1997. The whole sport for me took on it’s own life. I run in races about 5 to 8 times a year and hopefully more someday. I just heard that a friend of mine is preparing to run in her first 5k race ever! Way to go Alexa!

What can the couch do for you that a pair of running shoes can’t? It can keep you comfortable, let you rest or sleep, and give you a false sense of security thus keeping you from those running shoes. There are awesome resources for new or beginning runners on the Internet. One that I recommend is called Newrunner.com and/or Runnersworld.com So, if you haven’t started running, or just beginning, these are good sources to check out. If you want more of a selection of websites, you can google it. Who knows, it may even help one off the couch.

Now, if racing isn’t in your immediate future, no problem, it doesn’t cost anything to get those feet on the road except for a pair of running shoes. I did hear of people running barefoot, but, just starting out, I wouldn’t recommend that just yet especially if it is in the middle of Winter. Stat out slow at first, and build yourself up. You don’t want to run 4 miles right away, otherwise, you may find yourself, demotivated on running. You can find training tips on running in Newrunner.com and Runnersworld.com to help you with your progress and other issues such as dehydration, types of apparel to wear and when.

There are times, we don’t even think of dehydration especially during the cooler months. Truth is, you can dehydrate anytime. Dehydration in simple terms, is that the body is lacking the proper amount of fluid it needs.

I read an article a few years ago that during a race, a Marathon I think, a runner collapsed during the race and did indeed drink a lot of water, but ended up dieing anyway. The reason for this is that the runner did not replenish the electrolytes that the body needed. Water alone is not enough especially if you expend a lot of activity. You need a good recovery drink to use both before, during and after your workout/event. This applies to any type of endurance or activity. I recommend either H30 or Poweraide. Last summer (2009), I had some coffee, then later went running during a nice warm sunny day and found myself super hyper. I was talking with a friend a few days later and he said that I was dehydrated.

Here are some Symptoms, Do’s and Don’ts:

Symptoms:
1. Dry mouth
2. Not producing tears
3. Low or no urine
4. Sunken eyes

Continuing any form of exercise while dehydrated can cause heat exhaustion, variations in blood pressure, fainting, nausea and in some cases stroke.

Do’s:
1. Stay properly hydrated using a recover drink such as Poweraide or H30
(something with electrolytes)
2. Drink water (8 oz every 15 minutes if exercising, recovery drinks recommended)

Don’ts:
1. Don’t use caffeine or be careful how much you use when exercising
2. Don’t continue workout if you notice any symptoms

The importance of Electrolytes:

Sodium is the one essential electrolyte that is recommended to be consumed and replaced during extended exercise sessions for both safety and performance reasons. Multi-hour workouts, especially in the heat, can generate sodium losses (through sweating) of several grams.
Other electrolytes such as chloride, potassium,
calcium and magnesium can be safely replenished through a normal, well-balanced diet. There is
little evidence that the addition of these electrolytes to sports drinks improves athletic performance,
prevents dehydration or over hydration, or reduces the chances of muscle cramping

This information on The Importance of Electrolytes is from Powerbar.com