Weekly Links!

Two Hundred sit-ups- Wondering why it is so difficult to do sit-ups? Make sure you follow this free step-by-step guide to build your core muscle!

Fitness Calculator- Find all the calculators you need for a hot body!

Cute Stretches- Humorous stretching tutorial!

Runner's World- Find out anything about marathon cross-country running!

Want a pair of shoes?

If we speak of running and indoor shoes we often think of the big brands: Nike, Adidas, Reebok, etc. A few days ago, I watched an episode of Dragon's Den and learned about Oliberte Shoes.

Handmade entirely in Africa, the brand is best known for its outstanding quality and durability (even the Dragons like them!) For those of you who are wondering, I have tried on the Halaci (see image below), and they are undeniably comfortable. I used them for a yoga workout and they seem to be pretty durable for indoor sport.

Most importantly, I must say they have a really good style for such high quality shoes- not many shoes have great look! The shoes are retailing at about $110, so if you happen to need a pair of shoes, and want something new. Try the Oliverte!

More information: click here

Who Love Chips?

I do, but I always find my self feeling guilty after eating them. That's why I found a new alternative that is not of delicious but also hits your craving for chips. Even finishing the bag doesn't feel bad. I discovered Popchips not too long ago and they have became one of my favourite snacks. Chips are often either fried (which is unhealthy) or baked (never tastes as good); however, Popchips have discovered a new way of cooking them, popping! These all natural chips have all sorts of flavours like original, barbecue, Parmesan garlic, cheddar, sour cream and onion, sea salt and vinegar, and my favourite salt and pepper. With one bag only containing about 120 calories (about 20 chips) I know that I can snack on chips without taking any unwanted ingredients.

Click here to have your taste buds popped!

What does your food craving mean?

Sometimes we just want  to eat, sometimes we are sad, sometimes they are the only thing we have in our kitchens, excuses after excuses, but what really created the food craving in your body? Here's some suggestions:

Why am I craving chocolate?

Your body really needs some Magnesium to fully utilized the Calcium in your body. Chocolate, as a matter of fact, contains a large amount of Magnesium. 

Alternatives: Raw nuts and seeds, legumes, fruits

 Why am I craving sweets?

Here's a signal for your deficiency in Chromium, carbon, phosphorus, and sulfur.

Alternatives: Dairy, broccoli,cheese, dry bean, chicken, cranberries, fish, eggs, grapes

Why am I craving tea or coffee?

You are probably lacking some salt, iron, sulfur, and phosphorus.

Alternatives:  meat, fish, dairy, nuts, egg yolk, garlic onion

Why am I craving fatty food?

All you need is Calcium

Alternatives: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

Why do I always feel like an extra piece of bread or toast?

Your body is sending you a signal for more nitrogen, but you know white bread are made out of bags of sugar and is really not good for you!

Alternatives: lots of protein: fish, pork, beef, chicken, etc.

 

Maybe one of the healthest chips in the world?

Chips, like most snacks, are always treated as a type of junk food. But they are so good and we can't resist eating them. Wouldn't it be great if there is chips that taste great, while remain healthy?

There are so many choices out there: although many of them claim to be healthy, they are really not-  i guess you already know why. Those chips are really nothing like Kettle Chips. Originated from the United States, Kettle Chips has quickly gone into the Canadian market and became the all-time- favorite for many of us.

Now, Kettle Chips have expanded into many different product lines, while preserving their commitment to absolutely nothing artificial, no trans fats, no preservation, non- GMO ingredients, and gluten free. All chips are hand- cooked and therefore you can trust them!

I really recommend the Organic Chips Kettle Brand has to offer.

Available in 3 different flavors, all of them worth a try!

For those of you who are wondering, a serving size of 13 chips equals to about 150 calories. Not bad at all for chips!

For more information of the Kettle Food company, click here! or buy now!

Best Breakfast For Great Mornings

Yogurt Parfait
Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s) and berries (one of the most concentrated sources of antioxidants). Protein from the yogurt, combined with fiber and whole grains from shredded wheat squares and high-fiber cereal, gets digested slowly for steady energy (and better concentration) all morning long.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium

Egg Sandwich
Fried eggs become healthier when you cook them with brain-smart olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.
Make it: Fill 1 whole wheat English muffin with 1 slice reduced-fat Swiss cheese, 1 slice tomato, 3 baby spinach leaves, and 1 egg fried in 1 tsp olive oil. Eat with 1 small apple.
Nutrition info: 375 cal, 19 g pro, 44 g carb, 8 g fiber, 15.5 g fat, 5.5 g sat fat, 342 mg sodium

Berry-Banana Smoothie with Toast
A quickie breakfast for busy women; you can even whip up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fiber from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch.
Make it: Blend 8 oz fat-free milk with 1/2 c frozen berries, 1/4 banana, 1 Tbsp ground flaxseed, and 1/3 c high-fiber cereal. Serve with 1 slice whole wheat toast topped with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular); 1/4 banana, sliced; and dash cinnamon.
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium

Cereal with Peaches and Milk
Shake up a blah bowl of cereal with pumpkin seeds and sliced peaches, good sources of vitamin E, healthy fats, fiber, and antioxidants.
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium

Breakfast Quesadilla
Feta cheese and salsa flavor this healthy egg wrap. Healthy fats from olive oil and antioxidants in the salsa provide a brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium

Waffle Parfait
Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.
Make it: Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium

35 minutes work out playlist

Music is the best motivation for an intense workout. Here are some suggestions for you:

1. I Don't like Your band- Annie (3:25)
2. Cinema- Benny Benassi feat. Skrillex (3:45)
3. Higher- Taio Cruz (3:10)
4. Major Tom- Shiny Toy Guns (4:19)
5. Alors On Danse- Kanye West (3:28)
6. Hold It Against Me- Britney Spear (3:50)
7. Kill Everybody- Skrillex (5:01)
8. Born this way- Lady Gaga (4:18)

10 "healthy" food turn out to be the reason for weight gaining

To build muscle & lose fat, 90% of your diet must consist of whole unprocessed foods. That’s anything that doesn’t come out of a box like meats, veggies, eggs, fruits, etc. Eating 6 meals/day leaves room for 4 junk meals per week.

 Picture taken from NYC central park

You’re already doing that but not getting results? Maybe you’re not eating that healthy. Here are 10 foods you might think are healthy because they’re labeled as such, but which in reality are anything but healthy.

1. Breakfast Cereals. Cereals are labeled healthy & nutritive and recommended for weight loss. Read the labels: cereals are often high in sugar & salt and their vitamin/mineral content is chemical based.
Healthy alternative: one of these breakfast recipes.

2. Granola Bars. Granola bars consist of healthy oats & nuts. But they’re glued together with blood sugar raising ingredients like corn syrup. Some bars even contain chocolate chips, making them as bad as candy bars.
Healthy alternative: homemade protein bars.

3. Yogurt with Fruit at The Bottom. Fat free doesn’t mean healthy. Labels tell you they contain added sugars, corn syrup or artificial sweeteners. Same with fat free frozen yogurts which can contain 20g sugars per 1/2 cup.
Healthy alternative: plain unflavored yogurt mixed with fruit cut into pieces.

4. Bread. Convenient and tastes good, but not as healthy as you think. Whole grain or whole wheat means nothing. Dark bread can still contain corn syrup & trans-fats and eating too much bread will make you fat.
Healthy alternative: Ezekiel Bread, but lower your bread intake.

5. Sandwiches. Often labelled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach.
Healthy alternative: make your own sandwiches.

6. Fruit Juice. Even 100% fruit juice has added sugars, usually fructose. Cans of fruit juice contain up to 38g sugar per 8oz. Excess fructose causes obesity, bad cholesterol, poor appetite control, etc.
Healthy alternative: home-made fruit juice or eat fruit.

7. Sport Drinks. Supposed to help you replenish electrolytes, carbs, etc. But it’s actually sugar water, with up to 30g sugar/serving. If you eat healthy and don’t drink 2 gallons water in 1 setting, you don’t risk water intoxication.
Healthy alternative: water during workout, protein + carbs post workout.

8. Fast Food Salads. Contain sugar-laden salad dressings, croutons made from refined white flour or white floor pasta. In many cases you’re better off ordering a double cheeseburger than a chicken salad.
Healthy alternative: make your own salads.

9. Frozen Meals. Nothing is wrong with frozen veggies/fruits. But a lot is wrong with frozen meals often labeled “light” or “healthy”. They’re processed, high in sugar, and come with sauces & sodium. Avoid.
Healthy alternative: cook all your meals for the day in the morning or evening.


10. Diet Soda. Contain artificial sweeteners like the controversed aspartame. Do your research and decide if you want to take the risk.
Healthy alternative: water, water with squeezed lemon, green tea.

Information from Stronglifts.com

A Small Snack That Will get you Upside Down

Who doesn't like a snack that is not only a good source of fibre and protein but also taste delicious. They come in four different flavours, S.S. Sea Salt, Chez Cocoa, Salty Pepper, and Santa Fe Salsa. Not only that, but their website also has small tips for a healthy lifestyle.

Are you ready to have your taste-buds upside down? Click here.

5 Abs Workout from healthkicker.com

I have been browsing through some fitness websites and I found a neat one: Healthkicker. com It has a comprehensive database on work out instructions. Worth a look! 

Here are some exercises I found that would strengthen your abs!

V-Up 

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 
3. Return to start position.
   

Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
3. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Plank 

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Burpees

1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions.

Supine Double Leg Raise

1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 
4. Raise your legs back up to the starting position and repeat. 
5. Only lower your legs as far as your abs have enough strength for. 

Picture source,Picture source,Picture source,Picture source,Picture source

Information from Healthkicker.com

Feeling A Bit Under the Weather?

From the people who brought America the Cooler Cleanse comes the Healing Cooler. Packed in a biodegradable cooler, there are six bottles of juices from three sections immunity, strength and recovery. They even add in a little "get well" card. They have fantastic flavors like my favourite apple lemon ginger, green leaf, pear mint, and much more.

Want to grab your own? Click here.

Weekly Links- some great inspirations for a heathier lifestyle!

• 100 Healthy Snacks Under 200 Calories - a great website to check out if you need ideas for some light- weight snacks!
• Two Peas and their pod- featuring pancakes and various types of breakfast recipe. Not a bad idea to check it out sometimes!
• iVillage- need some ideas on some light-weight beverage? Check this out as they kindly provide us with a special kitchen- view directions!
• My fridge food- look what you can do with food in your fridge!
• Sound Composition- wanting to buy a machine with the sounds of nature? Here's a free online solution to ease your pressure!

Want Some Yogurts?

I love yogurts. Not only is it the best source for Calcium, Vitamin D, and protein,  it has low calories and therefore an alternative to your fatty snacks. I have come along in the food aisle in the Thrifties a few days ago and discovered an awesome brand: Yoplait. It is economically friendly ($5.50 for a pack of 18) and personally I think it is the best yogurt out in the market.

From plain strawberry to an enriched taste of strawberry cheesecake, so much quality is remained in the Yoplait. Special mention to the new fat-free Yoplait light; although the calories surely got a cut, the delicious flavor remained, giving us no more excuses to buy the fat/ heavy in sugar food for "its taste".

Losing weight with yogurt is easy, especially with the yummy ones. Just replace your breakfast and lunch with yogurt and keep your work out routine going!

More information on yogurt diet-- give it a try! Click here

Best yogurt smoothies I have ever had in my life: click here

7 Day Healthy Eating Plan!!

Eat this for 7 days and I promise you will see results! Also it is healthy! No scary diet!

Breakfast:

Omelet with 4 egg whites, 1 whole egg,

1/4 c minced broccoli or asparagus, 1 tsp

shredded low-fat cheese

1 c plain coffee or green tea

12 oz water

Snack

1/4 c plain nonfat yogurt and 6 cherries

20 oz water

Lunch

6 oz grilled chicken breast

3 c lettuce with 2 Tbsp light or low-fat

dressing

1/2 c steamed broccoli, asparagus, green

beans, peas, or carrots

20 oz water

Snack

Apple or banana with 1 Tbsp natural

peanut butter

20 oz water

Dinner

8 oz grilled chicken, beef, or turkey

1/2 c steamed broccoli or asparagus

3 c plain lettuce with 2 Tbsp fat-free

dressing, lemon juice, or balsamic

vinegar

20 oz water

Snack

1/4 c cottage cheese with 1/2 c mixed

berries or 6 cherries

Wouldn't a tinge of flavour in your water be great?

 

Water is the most important part of our lives; biologists have shown that 70% of our bodies are made of water. However, many of us dislike the taste of water (myself included) because it has no taste! As a result, we, as consumers, ended up buying artificial sweetened beverages that no doubt are the main contributors to our body weight. Considering how a can of coke has at least 200 calories and water has ZERO.

If you have been going to Starbucks lately, you would have already noticed a new drink called HINT Water. It is an absolute wonderful product for healthy freaks like me and you. It is water with a tinge of fruit flavour, and most important, 0 calories all the way! HINT Water currently has 10 different flavour water and make sure you try one first thing tomorrow!

Or Buy here: http://shopping.drinkhint.com/store.php

Your Fresh Spring Shopping List

• Asparagas
• Artichokes
• Apricots
• Fennel 
• Greens such as collards, mustard, spinach, swiss chard
• Peas
• Chives
• Strawberries
• Mangoes
• Honeydew Melon

Half Marathon Training!!

Hello again,

So me, who has ran at most a 10km race has decided to do a half marathon next october!! I have quite a while to train and get ready, and I am not starting yet ( my motivation sucks at the moment due to the snow where I live).

My First question though was how do you train for a half marathon: AKA 21 Km!!!

Crazy I know! So how could I do it? Especially since I am a beginner?


http://runvictoriamarathon.com/pdf/HalfMarathonGotheDistanceProgram.pdf

It is a 20 week plan designed specifically for beginners, and I plan to start it, once I hit the 20 week mark. Currently I go on runs 4 times a week, as I said in a previous blog, to maintain my current fitness level.

You can do it too! A half marathon is an easy way to motivate yourself, as once you sign up you have to do it! And you don't want to walk the entire thing.

Taken from http://runvictoriamarathon.com.

The Green Smoothie

 Taken from Vital Juice

Makes 4 cups

1 ½ c. water
1 head romaine
4 stalks celery
1/3 bunch cilantro
1/3 bunch parsley
juice of 1/2 lemon
2 apples
2 pears
1 banana

Blend until smooth, starting with the greens and then adding the fruits. Stir and serve cold. Try to drink at least 16-24 ounces a day, if not more.

Jessie Underhills Quick and Easy Smoothie

Taken from Vital Juice

1 container (11 oz.) ZICO coconut water
3/4 c. frozen blueberries
1/2 frozen banana
2 Tbsp. Navitas Naturals raw chia seeds
1 Tbsp. Santa Cruz Organic peanut butter
3 c. raw spinach

Put all ingredients into a blender and blend until smooth.

Eating Slower Can Help in Weight Control!

Eating fast is what we tend to do, mostly because of the lifestyle that we are forced to embrace. However, experts have conducted researches that show eating slower would actually be better off. When you eat slower, you feel full sooner and end up eating less.  Some studies say that it takes about 20 minutes for our brains to register that we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.

Therefore, as an alternative to calories-counting, you should try to enjoy every bite of your meals.


Several ways to get yourself to eat slower: (Advices from from MunFitnessBlog.com)

• Put knife and fork down between each bite and not picking them up again to cut your next bit of food until you have completely finished eating your previous mouthful.
• If you like to “wash down” your food with water during meal, then consider not drinking during your meal.  By doing this, you will pace each bite, chew, and swallow each bite.
• Some advise people to try eating with non-dominate hand.  In other words, if you are right handed, then, you can try eating with only your left hand.
• Go have your meal with people who tend to eat slower.  If you always eat together with people who always eat faster than you, you may end up eating faster and faster.

If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems. Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try!

Feed Your Face with this Warm Pumpkin and Honey Mask

Taken from the book GREEN BEAUTY RECIPES: Easy Homemade Recipes to Make Your Own Organic and Natural Skincare, Hair Care and Body Care Products


5 Tbsp. pumpkin, finely chopped
1/2 c. water
1 tsp. honey

Put pumpkin and water into a saucepan and cook over low heat. Stir occasionally so the pumpkin doesn't burn. Cook until the pumpkin is soft and then add honey. Stir and mash until the mixture is smooth. Put aside and cool till room temperature.

Apply to a clean face (and neck) and let it set for 10 minutes. Rinse off with warm water.

Edamame Hummus

Serves 8-10

2 c. frozen shelled edamame, defrosted
2 scallions, roughly chopped
1 garlic clove
½ c. fresh cilantro
¼ tsp. crushed red pepper flakes
¼ tsp. ground coriander
1 Tbsp. tahini
1 tsp. honey
2 Tbsp. lime juice
2 Tbsp. grapeseed oil
2 Tbsp. water
salt & fresh ground pepper to taste
black sesame seeds for garnish (optional)

Put edamame, scallions, garlic, cilantro, red pepper, coriander, tahini, honey, and lime juice into a food processor and pulse until nice and creamy. Pour in oil and water, pulse. Adjust taste by adding salt and pepper. Garnish with sesame seeds.

Great Yoga Workout Exercise

For over 5,000 years, yoga has helped individuals all around the world live incredibly healthy, carefree and pain-free lives.

For thousands of years, yoga was hidden away in India and only relatively recently have we in the West discovered all its amazing benefits.

• Increased flexibility
• Stress relief
• Purging toxins
• Improved sense of health and wellbeing
• Superior balance
• Enhanced posture
• Toned muscles and midsection
• Incredible core strength
• Terrific injury prevention and quick recovery technique
• Great for fixing neck, back and shoulder problems

There are so many fabulous ways that yoga can help anyone live a healthier, happier and more satisfying life.

Yoga is also one of the activities we can do anywhere at anytime. However, proper instruction is always needed to get a great workout. I personally tested this e book from Brilliant Yoga and it sure is the best (and affordable) all-in-one guide offered in the market!

Sarah Sanders is an expert on different types of yoga and she is thrilled to offer her knowledge to many other Yoga fans in the world.

Over 230 pages of yoga positions along with a series of amazing yoga techniques for only $37. (With free bonus fitness/ health books and tutorial DVDs)

More reviews: Click here 

Get Started Now!

Yoga!

Yoga is hot!!! Not only does it define and tone your body, it builds essential strength which benefits you in every day activities! People have agreed that you will improve dramatically in  ALL sports. Wierd eh?

So what are the benefits of yoga?

	Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.
	Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body. Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.
	Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder. One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection. This in turn enables the person to take pre-emptive corrective action
	Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
	Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

8 Km Run

Hello,

This previous Sunday I ran an 8km run. Surprisingly I finished! And even more surprising - I wasn't that tired.  I am a normal runner, leaning more into the "below average" category. So how did I do it? My time wasn't mind blowing, I don't even remember it. It was below an hour, but not a shocking 30 minutes like my teammate.

I am in the cross country club in my school. We train on Tuesday, Thursday, Friday and Saturday. Only four days a week. I am sure that everyone can fit in four days of running. Make sure that one day focuses on hills. This is a very important skill to have during a race, because hills in where most people make it or break it. One day should also be a long, but relaxed run. Just go out for an hour and see how far you can get! Another day should be dedicated to speed work and plyometrics, and the last day should be a combination. Go on a thirty minute run, then do some quick drills which would include hills and speedwork, and end up with core.

I can not stress the importance of core!!! With a great core, running will come with more ease.

So now it is race day, what do you do? Well I suggest running with a buddy that is at and equal level. If you do not have a partner than pick an older runner, one that has white hair and wrinkles, to run with. 

No I am not crazy for telling you to run with a 55 year old. They have experience, and they are fit. They know what pace to run at, and usually its a good solid pace. They know when to pick it up and when to slow down and conserve energy. So seriously think about it!

2010 Best Workout Music

A Playlist- from IntheGym.net

1. Kate Nash. Paris.
2. Afrojack. Polkadots 2010.
3. Major Lazer ft. VYBZ Kartel. Pon de Floor.
4. Groove Armada. Pull Up (Crank It Up) [Mad Decent B-Live Remix].
5. Bastien Laval ft. Layla. Restlessness.
6. Kid Sister. Right Hand Hi.
7. Black Eyed Peas. Rock That Body (Skrillex Remix).
8. Robbie Rivera. Rock the Disco (David Guetta Laptop Remix).
9. Rihanna. Rude Boy (Wideboys Stadium Radio Mix).
10. Infected Mushroom. Saeed.
11. LMFAO & Lil Jon. Shots.
12. Steve Angello, Laidback Luke & Robin S. Show Me Love.
13. Edward Maya & Vika. Stereo Love (Molella Remix Radio Edit).
14. Mr. Oizo ft. Uffie. Steroids.
15. Scooter. Stuck On Replay.
16. R Master. Techno Syndrome (Mortal Kombat Theme).
17. Gina Star ft. DJ Roland Clark. This Is Hollywood.
18. Chelley. Took the Night (Alvaro Remix).
19. David Guetta ft. Wynter Gordon. Toyfriend.
20. Yolanda Be Cool & Dcup. We No Speak Americano.
21. Major Lazer ft. Ms. Thing. When You Hear the Bassline.
22. Chad Jack and Tim Letteer v. Fawn. Wish U Love.
23. Bassnectar ft. Mighty High Coup. The 808 Track. 

Click here for Grooveshark 

A Great Fitness Coaching Video- An Awesome Workout!

Well known in North America, Europe, and Asia, Adam Steer and Ryan Murdock are personal fitness coaches for many others who are trying to gain their ideal body shapes.

The greatest problem with most exercise programs is an inability to balance work and rest. That is the single biggest reason we fail to achieve our goals. Most coaches either have us training too hard or too often, burning us out in the process, or they have us training too light to get a proper training effect. This program we found pushes you on working days, but allows enough rest to recover. This balance proves to be very supportive.

Another positive aspect is it does not require a lot of space or any equipment. You can do it anytime, anywhere you want. It is a muscle defining program that heightens flexibility.

This workout guide balances the muscles in your body, giving you a healthier lifestyle, and benefiting your life in many ways.

If you are not a sport person, this is a good time to start with this thorough step-by-step guide:

Click Here!

Read Adam's blog here: http://www.bettersbetter.com/

Recipe; Creamy Tomato Soup

 (recipe taken from FitSugar)

Serves 6

2 TB Olive Oil

1 yellow onion diced

2 celery stalks, plus the green leafy bits at the top diced

2 carrots sliced

5 cloves of garlic minced

1 bay leaf

1 1⁄2 tsp dried basil

1 tsp dried oregano

1⁄2 tsp dried thyme

salt & pepper to taste

3 14-ounce cans diced tomatoes

2 tsp tomato paste

dash of sweetener of choice (I used sugar)

3 to 4 cups vegetable broth (with 1 TB nutritional yeast)

1⁄2 cup skim milk

2 TB cream

 In a pot, heat olive oil and add onions and celery. Saute until onions are  translucent (about five minutes). Turn to medium heat and add carrots, spices, and garlic until garlic is tender (two minutes). Add diced tomatoes and paste. Bring to a boil for about 10 minutes and add three cups of broth. Cover and let it simmer (about twenty minutes), taste for a bit of sweetness and add a pinch of salt. Put in a blender, and blend till smooth, check for consistency and add more broth if needed. Add milk and cream.

About 466 calories per serving

Welcome to Clickstart Fitness

Your one stop destination to starting a new life. From tips to recipes, new products, it's all here.

On here it is all about being healthy and fit, and we are trying to make it easy and fun.

Recipes and Nutrition Guides will help you find simple-to-make foods that taste good but don't cost you in the calorie department. Fitness tips will kick start your healthy lifestyle, with awesome play lists to make it less painful, and hopefully enjoyable. We will also showcase products that have been proven to work, and are easy to fit into a hectic day. No equipment or a vast amount of space is key especially why in a small apartment or living in dorms.

We want to help you achieve your goals. Here, at Clickstart Fitness, we hope you can do so :)