Archive for category weight loss

Eating. How to do it. {And other stuff}

Wondering what to eat to lose weight? Or maybe you want to know what to eat just to be as healthy as you can?

It’s no secret, diet is extremely important to weight loss and health and wellness. You can work out every single day, but until your diet is clean, you won’t see the best results possible. Some people will tell you that a calorie is a calorie. If you want to be literal, yes, I suppose it is. If you have a lot of weight to lose, counting and cutting back calories and thinking about little else will definitely help. But there will come a time when you’ll plateau. Not only that, if you’re eating low-calorie junk, you’ll still feel like crap. Not to mention, eating low-calorie junk food will not help your actual HEALTH any. A healthier choice at the SAME calorie count will mean more nutrients, more fiber, more filling, etc.

So, put down the 100 calorie snack packs, the pretzels, and the diet ice cream. It’s worth it. You’re worth it. Your results will be SO noticeable, and you’ll feel SO much better once you clean up your diet.

But I know you’re still asking… “How do I eat clean?” True, 100% clean would be nothing store-bought, really. Maybe bulk grains and of course produce from the store, but anything in a box would be a no-go. I try to work toward this, but I’m not there yet.

Instead, I want to share with you what I believe is some of the most important things to eat (and not eat) that will make a big impact but also be reasonable for those of us who still need a little convenience in our lives…

Here’s my “Rules to eat by”:

  • Get rid of enriched wheat products. Replace with items that specifically say “100% whole grain”. Doesn’t have to be wheat as the grain, you can think about rice, barley, oats, etc
  • Drink water all day long, every day
  • Get rid of sodas, inculding diet sodas.
  • Eat at least 3 servings of veggies every day. (1 serving of leafy veggies like raw spinach is equal to 1 cup. Small veggies like chopped carrots & broccoli is 1/2 cup as a serving.)
  • Eat 1 serving of fruit every day
  • Buy organic as much as possible, especially the types of produce and fruit that were directly exposed to pesticides and all that garbage. Berries, greens, apples, etc are especially important. Things that you peel, like oranges and bananas are less important.
  • Eat 1 serving of beans every day
  • Combine the ‘must eats’ as much as possible. Try having a big salad for your lunches…include beans, seeds, etc & plenty of veggies, then you get it all in at once!
  • Eat every 3 hours or so. Snacks can include small stuff if you’re not super hungry. Think nuts, greek yogurt, fruit, etc
  • Try to keep meat to only 2 meals a day to start. Try to work your way to 1 meat a day, then if you’re feeling amazing like I think you will be, you can go from there.
  • Get rid of as much packaged food as you can.
  • Check product labels, look for stuff with only real ingredients. If you can’t pronounce it, don’t eat it.
  • Remember to keep your meats lean. Stick to chicken, fish, and turkey as much as possible.
  • Treat yourself some, but be reasonable. Have a drink once in a while if it’s important to you. But be real with yourself about how much you’re eating/drinking, measure it out. Stick to dark chocolate (72% cacao or darker), or red wine..or just a couple cookies a week,etc). This shouldn’t be a daily thing, work to kick your sugar habit. YES you can.


A few random *other* tips for well-being & weightless/healthy living success:

  • Sleep 7-8 hrs every night. No excuses
  • Take time every day to relax. No, sleeping doesn’t count.
  • Drink more water (Yes, I know I said that already. Must be important, huh?) 🙂
  • Work on speaking to yourself in a positive voice.
  • Write out your goals. Not just your fitness goals. Write them all out and revisit often.
  • Laugh alot.
  • Make new friends.
  • Find old friends.
  • Help someone in need.
  • Be nice to yourself and to others, even if they may not deserve it.

Soooo….what your FIRST step going to be?? Tell us in the comments below!

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Hmm…a super effective cardio workout that’s SUPER fast? I’ll take it! {Tabata Training}

So I’ve heard rumblings about Tabata training for several months. Have you? Honestly, I didn’t read up on it before now because I figured it was some sort of fad. Well when it popped up on yahoo recently, I decided to just take a few minutes and figure out what it was all about.

Well, needless to say, I was impressed and intrigued.

Basically, if you’re not familiar, it goes like this…a scientist from Japan Mr. Tabata discovered a form of cardio that proved to be super effective and super short. That’s a combo right up my alley.

How does Tabata training work? I’m glad you asked! In Tabata, you warm up for a minutes or two (just like you would any other workout), then you do some intervals. Nothing new here, we all know that interval training is super effective, right? Wellllll, in Tabata training, your intervals are much shorter but you go MUCH harder. Usually in HIIT, you would want to go at about 80% of your max during your ‘sprints’. But in Tabata, you go like 100% of your max for 20 seconds and then you rest for 10 seconds & repeat 8 times. You’re doing aLOT less intervals than in HIIT, so that’s why you’re going ALL out. So, a key to Tabata training is to know what your max feels like. It should feel like you can’t really keep going. You definitely can’t talk to someone. You are completely freaking POOPED when you’re done. That’s 100%. But here’s the payoff. The workout is 4 minutes. Whaaaaat…

Oh yes, in Tabata training, your workout is only 4 minutes. And what you get in return is over 24 hours of increased calorie/fat burn (increased metabolism). So, you warm up for a minute or two, do 4 minutes of crazy ridiculous intervals, and then cool down and stretch for a few minutes of course. So total with warm up, workout & cool down & stretch, you’re looking at 8-10 minutes. Can’t beat that!

Since this is your MAX, you shouldn’t do this every day.

So here’s how it works…I put a Tabata workout together for you. I did this one twice last week and oooohhhh yes it’s KILLER.

I hope you enjoy this 4 minute Tabata workout from me to you!  Comment below if you do it…or let me know if you’ve done any Tabata training before 🙂

(if you need to know how to do any of these moves, here’s some tips for you:)

* High knees – you are jogging in place bringing your knees up to about hip level. It’ll be hard! Use your core to help lift your knees. Since you’re going to your max, really jog with this!

* Squat jumps – squat down into a normal squat position. Explode upward into a jump, brining your knees up toward your chest, and then land as softly as you can. Crazy!

* Vertical jumps – stand with your feet hip distance apart. Squat down a few inches, and then jump straight upward, reaching your arms toward the ceiling & fully extending your legs. Land softly again. You’ll really feel this in your booty & your calves & quads. Remember, you’re going to your max here, so as soon as you land, pop back up into another jump, go fast.

* Lunge jumps – from a normal lunge position with your right leg forward, jump landing with your left leg forward in a lunge. Land softly & keep switching as soon as you land so that you’re hitting your max.

If you’re unable to do any of these moves for some reason, you can substitute with something that will still challenge you. Some ideas would be suicide runs, mountain climbers, pushups, etc)


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A quick HIIT workout from me to you

I’m sure you’ve heard of HIIT by now (High Intensity Interval Training)…and if you haven’t, here’s a little info for you. It’s a quicker, more effective way of doing some cardio. You can get a better workout in about half the time by basically getting your intensity VERY high for a short burst and then recovering for a short burst and repeating. It’s been shown to burn more fat than a steady state cardio such as a jog or walk.

HIIT can be pretty tiring for newbies – and you’ll probably have sore muscles after your first few tries, but that means it’s working!

If you’re interested in trying a little HIIT, I made a quick 10 minute beginner workout for you. Try doing it 3 times a week. You can still do your normal cardio if you’d like, too. And don’t forget your strength training. This HIIT workout will help speed up your metabolism, so why not give it a go?

So give it a try, let me know what you think..and let me know if you’d like more workouts like this! (& if you like it, please tweet a link to this post…or pin it, or send to your friends!)


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Workout Results

Ever start a workout and give up because you don’t see the results you expect in a few weeks? I know the feeling.I It’s tempting.

But remember, you didn’t put on the extra weight in a few weeks, so it’ll take longer than that to lose it. Even if you don’t have a lot to lose, maybe you’re just trying to tone up a bit, it’s going to take a little time. They key is consistency.

In a few weeks, you’re likely to see *some* results yourself. It’ll probably take double that time for other people to notice the difference. And to get to your goal, you’ve got to be in it for the long haul. Often there are body parts that take much longer to respond. But I’m here to tell you that it WILL happen.

ImageDo the right things, eat well (that’s responsible for about 80% of  your results!) And get your workouts in. Even on days you’re not really up to it, do something. Shoot for cardio a few days a week and weight/strength training a few days a week and keep going.

To keep your motivation up, try taking measurements before you begin and each week after. Write it down each time. Even try taking pictures every 30 days. When you see numbers going down on the tape measure or changes in your pictures, it can be VERY motivational! 

Don’t give up!

Tell us below, how long did it take you to see the results you wanted — or if you’re not there yet, tell us how long it took to see ANY changes & let us know what you did to get them!

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How hard should I work out?

I hear that a lot.

And totally get it. There’s SO much confusion about how often we should work out, what types of workouts to do, when to work out, and how hard to push yourself.

So here’s a good way to determine if you’re working hard enough….

A. Ask yourself if you FEEL like you’re challenging yourself. This goes for cardio workouts AND resistance/strength training. Many times just paying attention to yourself raises your awareness and you’ll know immediately that you could work harder.

B. For strength training, your goal should be to reach failure for each muscle group you’re working. If your finish your set – or your entire workout and your muscles feel like you could have done a few more, you didn’t work hard enough. Lift heavier next time, lift more slowly. Concentrate. Fatigue those muscles! You do want to build muscle. It’s what makes you look strong, healthy, and it raises your metabolism, keeping you burning calories and fat allll day long. Can’t beat that!

C. For cardio, you should be pushing yourself past your ‘comfort zone’…BUT you should still be able to hold a conversation (albeit a short conversation with short sentences!). And if you’re doing HIIT training once in a while (you ARE doing HIIT training some, right??!) then you should only be able to spit out one-word replies during the HIIT portion…but remember, those high intensity segments are short-lived and followed by a recovery. That’s the beauty of these short workouts, you really kill it and your reward is a shorter workout and wonderful fat-burning results.

If you want results like this:


Then start working like that!

I know that doesn’t seem like much direction, but that’s exactly how to know if you’re working hard enough. It’s that simple. I hope it helps! Do you feel like you push enough yourself during your workouts? If so, how do you keep yourself pushing?


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Start today!

I love the saying “A month from now, you’ll wish you started today”

That applies to a lot of things. For me, I think of working out or eating better. But, then again you probably know by now that my mind goes there often.

So I just want to elaborate a little. If you’ve been thinking about making a change, why  not start today? Each day is a new beginning and a perfect time to JUST START. Starting is the hardest part. Once you push yourself to make the commitment…and stick with it for a bit, you’ll start seeing results and it will be a habit. If you do it right and pick the right things, you’ll probably also be in LOVE. (So if you’re not in love with what you’re doing…try something else!)

So I made this poster. I hope you’ll take it to heart if there’s something you’ve been telling yourself that you need/want/should start doing. If you are going to start something new — tell us below…what is it, and when will you be starting?
((((AND please remember if you need HELP starting…don’t know where to start, how to do something, please please please let me know. I’m here to help YOU!))))



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Don’t Give Up {we all have slip ups!}

I can’t tell you how many times I’ve heard someone say, “Well, I just ate {Fill in the Blank} so my diet it shot”.

I’m here to tell you, no it’s not! Don’t give up on yourself that easily. Nutrition is not black and white. One slip up doesn’t really mean anything to your body or your results. You did not “ruin your diet” by giving into temptation here and there. And if you’re on a “diet” that makes you think that, then you should consider ridding yourself from that “diet” and work on healthy eating instead. One of my favorite Pinterest finds tells it best:


Remember, eating too little or very restricted gives you the opposite results you want (Unless you ARE looking to either gain weight or look weak?)

I prefer to think of my diet as:

A) More of a life-style, which is of course fluid

B) A weekly endeavor. I try to eat well most days, but I take it as a whole for the week. So a ‘bad’ meal or two is puny over the course of  a week.

C) Negotiable (to an extent). I’m a proponent of not giving up the things that you love. You must just learn moderation. If I eat super well Monday, Tuesday and Wednesday and then someone brings cake to work Thursday..I’m happy to eat a piece. Cake is something I love. I don’t eat it every day. Or even every week. If I denied myself cake once in a while, I’d be miserable and would be VERY likely to fall back into a cycle of eating crappy consistently because I GAVE UP. {Remember the boxes of thin mints that I discussed a couple weeks ago (Plan of attack – Thin Mints, my nemesis.)? Well I devoured two boxes in just a few days, I’m embarrassed to say. BUT, I’m happy to reveal that that did NOT result in ANY weight gain or loss of muscle, etc…it’s all about the balance!}

So. That’s all I have for you for today. I want to keep this short so the message isn’t lost. If you have a slip up or two (or four), DON’T GIVE UP. It does NOT mean that you failed. You just start right back where you left of with your healthy lifestyle. The benefits you’ve gained from those days where you did eat well DO remain and you’re forming those healthy habits regardless. Just don’t give them up so easily!

Tell me, have you ever given up on a healthy-eating endeavor or anything else because you slipped up?



Mixin’ ‘Em Up

Stewie. From Family Guy. Every time I hear or say the words “Mixin ’em up” I think of him. If you know what I’m talking about, I bet you just giggled just then. Otherwise…sorry for the randomness 🙂

For anyone who wants to see what makes me giggle for some unknown reason here’s a short clip from that episode:

Okay, now onto the real reason for the title . I want to talk about mixing up your workouts. While I’m a fan of actual ‘programs’ (as you probably know from my elated-ness with Chalean Extreme), there’s still a part of me that yearns to do other stuff too. And that’s a good thing. So I do it all and I’m a proponent of having a well-rounded routine. I still love yoga. And I love my newest program, Brazil Butt Lift, and I even sorta love P90X (once in a while!). I used Imageto like running. Now, not so much. But you know what? That’s okay. Instead of dragging myself out there when I don’t want to do it, I found stuff I do like to do and just built my schedule around that.

Mixing up your workouts can do several things. First, it keeps you more interested. If you get bored easily, doing one program over and over can get reallllly boring. For instance, going to the gym became a big no-go for me – and it really seemed to hinge around the boredom part. It was the same thing every time. 20-30 minutes on the elliptical and then 20-30 minutes of random weights. blaaaaah.

But it doesn’t have to be like that. You don’t have to be bored or hate your workout time in order to get fit. Map out a schedule of stuff you LIKE to do. If you haven’t found what you like to do yet, keep reading. (keep reading even if you have found it, there’s some info you’ll like to see too!)

ImageAnother reason mixing it up helps is that it makes you more likely to be doing the things that are effective. For instance, walking is a great way to get active and lose some weight. But there comes a time where if you want more results, you’ll have to do more than walking. Weight training, for instance, is what you need to do to get more toned. If you’re doing different workouts, you’re more likely to hit on the things your body needs – cardio, high intensity interval training and strength training. Doing these things and changing every 30 days or so will help ensure you don’t get stuck at a weight loss or results plateau. BOOO for plateaus – they’re such a motivation killer! Don’t let it happen to YOU!

And finally, doing different stuff helps you find your soulmate workouts. For me, that’s key. Finding something you truly love is the key to long term success. Keep trying new workouts until you find one that makes you not only feel amazing, but also makes you look forward to your workouts. Now, this isn’t to say you’ll feel that way right away. Especially if you’re new to fitness, but it’ll happen. Pay attention to  your body, your mood, everything! You’ll start noticing what makes you feel amazing and what you’re really loving. Stick with those. Don’t drag yourself through workouts you hate. They shouldn’t be punishment! Here’s my newest love. Never thought that would happen, but alas, it has. (and as I type this I’m literally counting down the hours until I can go throw these around a bit)


So. Go out and try some new things. I am constantly doing a variety. Partly because I have exercise ADD, I think. But  it’s also because it keeps me engaged and interested and having fun. Try new DVDs, check into some new classes, try running if you haven’t. And if a program is mapped out for you, go for it if you want. Or if you want to mix something else with it, create a hybrid. I do that all the time by printing out blank calendars, taking the recommended schedule for a program and then adjusting it to incorporate what I want. See my post about that here:

Always wanted to try Zumba? Do it, make it your cardio day instead of your run (unless you love your run). Thinking about a bodypump class? Go for it. Make one of your strength days bodypump. Thinking of trying Turbo Fire but don’t want to give up something else? You can do that, do it a few days a week in place of your cardio/HIIT days. See what I’m getting at? YOU have control over your happiness and engagement in your fitness journey.

Do you do more than one workout? Which ones?

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Fitness Tips for the New Year

So, since it’s a new year, I know lots of people are planning to lose some weight. In fact, is doing a poll today; it simply asked if you are planning to lose weight this year. When I checked, 77% of the responders said yes. That’s a big number. And I suspect some folks don’t even know where to start or may feel overwhelmed. So I thought I’d try to break down some basics here.

To lose a few pounds and get healthier, one must commit to themselves that they really want it. With a little hard work and dedication, you can lose the weight. No matter your perceived obstacle, it can be done.

Here are some changes you can make starting today so that you can lose the weight you’re hoping for.

1) Eat enough. Yes, you read that right. You must feed your metabolism. If you’re eating 2 meals a day, you’re not eating enough. Even if they’re big meals, its not enough. When you go more than a few hours without eating, your blood sugar crashes and your metabolism slows. Try eating every 2-3 hours. And DONT skip breakfast. None of these meals have to be big. You may feel like you just can’t eat because you’re not hungry. That’s a sign that you’ve sloooowed your metabolism! If you don’t feel hungry in the morning, try drinking a glass of water when you wake up, then about 30 minutes later, eat a scrambled egg. For me, that’s not enough, but for getting yourself used to eating again, you may need to start there. Eventually, there’s no reason why you shouldn’t be eating a couple of eggs and a piece of whole wheat toast. Your snacks can be just as small. A handful of pistachios or a few wheat crackers with cheese, things of that sort.

2) Eat at least one fruit per day, use it as one of your snacks. Eat vegetables with every meal. No excuses. Your body needs and craves it. AND it’ll fill you up without excessive calories. And weight loss boils down to that….calories in vs. calories out.

3) Drink water, cut out sodas. Yes, even diet sodas. Regular sodas are horrendous for you, with an insane amount of sugar. Truly. Insane. Diet sodas cut out the sugar and calories of course, but they’ve been shown to make your body crave sugar. So you’re more likely to eat more later or indulge more with sugary sweets than you normally would. If you must have soda with something (For instance, I simply MUST have soda when I’m having a burger) then drink part of a diet soda. And make that all the soda for the day. Drink water all day long, starting when you first wake up.

4) Walk for 30 minutes every day. Yes, every day. It’s only a walk, not a run or weights, you can do this every day, and to get the calorie burn you need to lose some weight, you need to be consistent with this. If you truly do not have 30 minutes to walk each day, then split it up, 15 minutes in the morning before work and 15 minutes either on your lunch break or after work. Do not skip this step. It’s key, and it will give you results. And, if you choose to push further later, it will set you up for success if you decide to start a more intense workout program.

5) Sleep.  Do not underestimate the power of sleep. When you do not sleep enough hours, your metabolism will slow, and your stress hormones will signal your body to store fat.

So those are the basics as I see it. If you already do all of these things and you’re still wanting to lose some weight, you should consider a more intense workout. This does not mean you have to run marathons. There are fabulous, safe, fun workouts that will do the trick. Your body will get used to one activity. So after walking every day for a month, you very well may plateau, that’s when you’ll want to mix up your routine. Right now, I’ve stopped running and I’m doing resistance training, Chalean Extreme. I’m soooo excited I’m doing it, because I’m already seeing the results I was hoping for. Long, lean muscles! Hooray! Don’t be afraid of weights, and don’t be afraid to start an actual program. They’re effective and people love them for a reason!

As always, I’m here to help… comment below or email me if you’d like more specific advice on losing weight, getting fit, nutrition, or whatever!

~To Your Health~


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Tips for new runners

So I’m on a half marathon training team. And there’s TONS of people there every Saturday running our weekly ‘long’ runs. And I see and hear so many things from folks about aches and pains – that could be easily prevented. Luckily, before I started running, my husband had been running for several years. Throughout that time, I learned all the things he did wrong, through his trial and error and from learning from other runners. This means I didn’t have to go through all those things. So I thought I’d share some of them here so that maybe some new runners won’t have to go through those things either. These are some of the most common mistakes that lead to unpleasant aches and pains that could be prevented. If you’re a runner – and have something to add here, please do leave a comment below!

1) Don’t wear anything that has ANY cotton in it. Remember, cotton is rotten! 🙂 Choose your socks, underwear, shorts/pants and tops that have absolutely 0% cotton in them. Any cotton and you’ll have material that holds onto wetness, gets heavy and worse still, makes some very nasty friction. You don’t want chafing…and that can happen easily with any cotton in your clothing. Polyester, Rayon, etc will dry quickly, is lighter and doesn’t hurt!

2) Always, always, always warm up for a few minutes before a run. Dynamic stretching is considered by many seasoned runners as a great way to get your muscles and joints ready for the run. Google “dynamic stretching for runners” if you’re unfamiliar with what this looks like.

3) Don’t skimp on shoes. I know it hurts some people to pay $100 for a pair of shoes. But let me tell you now; you can skimp on your pumps, your flats, your dress shoes if you want…but if you want to save your joints and prevent injury, you will not want to skimp on running shoes. Please do not go to a store and pick out your own shoes your first few times. Go to a running store. Not a sporting goods store, not a mass retailer, an actual, specialty running store. They’ll check your gait, your feet, and talk about your needs to find the perfect shoe for you. After a few times, you may be able to pick out your own once you know what’s best for you. But leave it to the pros the first few times! And don’t forget, running shoes need to be replaced regularly. Several times a year, or more depending on your mileage. Replace them every few hundred miles or so.

4) Stretch WELL after every single run. Even if the run felt easy. Stretch everything you can. And do it well. Stretch your calves, hamstrings, quads, IT band, hip flexors, glutes….and even your arms/shoulders. Hold each stretch 30 seconds if you can.

5) Rest after a hard run. If you’ve never run 5 miles before…and then tomorrow you do run 5 miles, that’s a big deal to your body. Take the next day off. You can do another workout if you want to, but try to rest your legs. The rest time is when your muscles heal and rebuild. Don’t skip it…that’s how you build strength and prevent injury.

6) Try not to increase your weekly mileage more than 10% each week. And listen to your body. If you’re absolutely exhausted or you have some persistent aches and pains, take a couple days off. Use ice/heat as necessary…and don’t be afraid to take ibuprofen for aches and pains. Just don’t take it BEFORE a run. You very well may get some awful stomach pain if you do!

7) Hydration, even in winter, is key to an effective, pleasant run. Drink enough water EVERY day, but be extra cognizant the day before a run and the morning of a run. Drink about 64 ounces every day, or more or less depending on your body and activity level. Remember, if you’ll be running in very hot weather, you ought to take water on your run with you. They make handy little running belts with water bottles that are super convenient. Even if it’s not hot, you should have water with you (or sports drink) if you’ll be running an hour or more. You may also consider bringing some snacks with you on these long runs too. Think of simple sugars, that’s what your body needs during these runs. Gummy bears, pretzels, or the little packets of Gu or Accel Gel work great.

8) Don’t forget to EAT. About an hour before your run, you should eat something. It’s your fuel, don’t skip it. Try simple carbs and a little protein. Stay away from too much fiber. You may need to play around with what works best for you. For me, 1/2 a wheat bagel with a tablespoon or 2 of peanut butter gets me through about an hour run. Then I use the gummy bears, etc mentioned above.  If I eat a heavier breakfast, I don’t feel too well on my run. This may differ for you, but I’d start out smaller and work your way up if you start getting hungry too quickly.

9) Don’t be afraid of fitted clothes for running. Compression or tighter clothing chafes less (as long as there’s no cotton, as mentioned above!) and also helps to keep you cooler or warmer, depending on the weather. Some folks even swear by compression because they feel that it helps their muscles stay comfortable and supported. Personally, my compression capris are now my FAVORITE thing to run in, because of the way it makes my legs muscles feel.

10) Regarding your stride, try to keep a few things in mind right off the bat. Try not to land heavily on your foot. Also try not to land directly on your heel. Don’t be afraid to go a little slower or faster if it helps the way you land. Keep your elbows at about a 90 degree angle, close to your body and swing your arms slightly and only from the shoulder. Don’t make fists, keep your hands loosely closed, sort of like you’re holding something fragile in each hand. Keep your head lifted, looking out toward the horizon and keep your shoulders back, and your back straight. Lean every-so-slightly forward, but do not bend at the hips.  This will all help prevent injury and back soreness and will definitely help you waste less energy with your arm-swing & gait. If you have trouble picturing what this all looks like, check this video out; it includes even more little pieces to the running form puzzle –

Most importantly, just try to have fun and enjoy the scenery around you. Run outdoors if you can, in my opinion, it creates a better environment and also trains your muscles more effectively since there are hills and changes in the trails. Just stay away from running on concrete – shin splints LOVE concrete 🙂

I’d love to hear from other runners, comment below if you have something add or correct!

~To Your Health~

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