10 Rules for Summer Running

So the cold is gone and summer is here. Woohoo! No more logging in the miles on the threadmill. Well, at least for some of us...others whom are living in places like Texas or South Florida may have a little tougher battle running outside. Running and heat simply do not mix well, but educating and preparing yourself can make your summer runs a lot more pleasant!

Here are some tips for a more refreshing summer running experience:

1.) Elevated heart rate and bright yellow colored urine is a sign of dehydration. Keep that in check as you go through your day. Take a water bottle every where you take your cell.

2.) It takes about a month of consistent running in order for the body to get acclimated to the warmer temperatures so be patient and stay consistent.

3.) During your run, drink 6-8 ounces of half water/half sports drink every 20 min.

4.) Learn to drink at least 8 ounces of coconut water per day. Its an excellent source of Potassium (15x more than a banana) Magnesium and Sodium. It replenishes the electrolytes that is lost when running in the heat. Coconut water can help you avoid heat cramps during your runs.

5.) Wear light colored moisture wicking clothing.

6.) Try to get your runs early in the morning before 8AM or after 6PM so you can avoid the heat. Avoid running between 11AM - 3PM

7.) Weight yourself before and after your runs. Drink 16 ounces of fluid for every pound of weight loss....and yes during the summer time a long run of 10+ miles can easily wipe out 3-5 lbs (water weight) from your body. Be sure to replace the lost water and don't neglect it as a method of weight loss. After all, if you are trying to lose weight its all about fat loss, not water weight loss right?

8.) Wear (cool) sunglasses that blocks UVA and UVB rays. It also helps keep wrinkles away so you avoid premature botox treatments.

9.) Apply a sweat-proof sunscreen of at least 15-20SPF

10.) Slightly (key word slightly) increase sodium intake throughout day. Pretzels are a good snack for healthy summer running. You tend to lose a lot more sodium while running in the summer.

Follow these 10 tips and you'll have a much better experience during training and racing.

Train Smart. Race Smarter. And don't forget to enjoy!

Why Are Thin People Not Fat Video Series

As a Fitness Professional, I consider myself not only a teacher in the world of exercise, but also a student....and a mega geek one at that! In my free time, I'm always reading up on the latest research from both medical and fitness journals. I also spend time browsing the internet for the best methods to train all while developing my own style.

While browsing the web the other day, I stumbled upon a particularly interesting set of video series on youtube. Its called "Why are Thin People Not Fat?" The series goes through a study done on skinny individuals who had a hard time gaining and maintaining weight. Check it out for yourself and find out:

• What one food causes fat gain more so than others.
• "Survival of Fattest Gene" theory
• How some foods are converted from fat into heat for "auto" burn (hence the importance of thermogenic foods in the diet)
• And a bunch other interesting, but also perhaps controversial topics...

It is a bit long, each part is about 10 min, but they have really cool accents, so its easy to watch. Try to cover one a day. Go at it and learn:


Part 1-- http://www.youtube.com/watch?v=_6-A0iHSdcA&feature=player_embedded
Part 2-- http://www.youtube.com/watch?v=VTLXRMV2CE8&feature=player_embedded
Part 3-- http://www.youtube.com/watch?feature=player_embedded&v=fdd0rqIjwOE
Part 4-- http://www.youtube.com/watch?feature=player_embedded&v=dawBBUFwI88
Part 5-- http://www.youtube.com/watch?feature=player_embedded&v=CuX2VycPzwM
Part 6-- http://www.youtube.com/watch?feature=player_embedded&v=T5liKz1X-Tw
Part 7-- http://www.youtube.com/watch?feature=player_embedded&v=nMrtTxwznm8



Committed to Your Health,
Kendrick Ribeiro

Rules for Altitude Running...

Its no lie, running at high altitudes will challenge you to the max, it can make you feel like a wheezing slow snail. But it doesn't have to be that way if you follow some simple rules:

1.) PREPARE PROPERLY: You definitely don't want to just "wing it." Make sure you are very prepared to take on an altitude race. Higher altitude = less air...and according to Dr Jack Daniels, at an elevation of 6500 feet you lose 10-12% of your VO2 max. At sea level, you want to make sure you incorporate plenty of tempo runs, fartlek runs and hills runs. All of those will challenge your cardio respiratory system and prepare your body to run efficiently even at high altitudes. Don't train at just one pace. During taper week, take it really easy, nothing hard or fast.

2.) HYDRATE: Do so more than usual. At higher altitudes, the air is dryer and dehydration occurs at a much faster rate....so make sure to keep a bottle with you at all times and chug a little more than usual the week leading up to the race (yes, even while you're at sea level so your cells can adjust properly to the increase in liquids)

3.)START SLOWER: This is the hardest thing for people to accept, but its key to having a "comfortable" race. At altitudes higher than 5000 feet, your pace per mile should be 10-20 seconds slower than at sea level. Don't let your adrenalines take over, they may end up taking you right to that "wall" much earlier than expected. Start slow, pace yourself and focus on your form and your breathing.

4.) ARRIVE EARLY: How early? Well, ideally a couple weeks before the race, but most of us have lives beyond just running, so that is not very practical. To minimize discomfort during race day, try to arrive at least 2-3 days earlier and definitely try to get in a short run the day or 2 days before your race so your muscles and lungs can get a little better acclimated.

5.) SUNBLOCK: Believe it or not, a mile higher will attract stronger rays from the sun onto you, so bring some sweat proof sunscreen.

6.) STICK WITH YOUR GAME PLAN: Don't try anything new (that rules applies to any race you do) Stick with the foods you are used to eating, don't wear new shoes on race day and try to relax.

Follow these rules and you'll be fine. Remember, most altitude races offers incredible views that you don't get anywhere else.

Train Smart, Race Smarter and Enjoy the Scenery!

Committed to your health,

Coach Kendrick

Running at a higher altitude on the other hand will make you feel like a slug, and a wheezing slow one at that.

Top 5 Fat Burning Foods !

So you got your diet in place and you've got a consistent workout routine....but you still seem to plateau in your fat loss quest. If thats the case for you, all thats needed may be one to add of these fat burning foods into your diet:


1.) Green Tea:

Green tea has a chemical called EGCG that causes the brain and nervous system to run faster and helps you burn more calories. EGCG works similar to caffeine except that caffeine causes your heart to beat faster. If you want a mega boost in your metabolism...try combining caffeine and a 90 mg dose of EGCG three times a day and you can burn an additional 80 calories a day.

2.) Grapefruit:

Besides being a low calorie food (80 Calories whole grapefruit) and full of fiber (to keep you full) this fruit actually lowers the insulin levels in the body. This slightly decreased in insulin level prevents the body from storing sugar as fat (This is a great thing!). The importance of keeping insulin levels low also means that you are less hungry. High insulin levels in what signals the brain to eat more.

3.) Fish:

Great source of protein, but also because of the important hormone it triggers in the body, know as leptin. Studies have proven that leptin directly affects metabolism, leading to signals for the body to either store calories or burn them for fuel.

4.) Peppers:

Cayennes, Habaneros, Japalenos all act as amazing thermogenic foods. Thermogenic foods literally "burn" calories by heating up the body. Studies have found that eating a single spicy meal can boost your metabolism by up to 25 %...and the "burning" can last up to 3 hours after your meal...which is perfect because by then you should be on your next meal anyways (if you follow the 3 hr rule, as you should) Try blending them into your next meal, and if you like hot sauce...feel free to use it on your food (just keep it light on the salt as most hot sauces have plenty of sodium already)

5.) Almonds:

Did you know that the higher you insulin levels rise, the harder and lower they fall, leading to incredible hunger episodes which leads to overeating....and usually foods that once again spikes up the insulin levels...and so the cycle continues. By adding almonds to your diet, you'll be able to keep blood insulin levels steady (which is where you want) A recent study from the University of Toronto showed that people who ate almonds with white bread (simple carbs) didn't experience the same blood sugar surges as those who ate just the slice. It acts kind of like an insulin brake man! Good stuff--eat it up.


So incorporate these into your diet and watch that extra fat layer melt away!


Committed to your health,
Kendrick

Donuts, Burger and Fries? YES, Please! 5 Rules to Binging Right and Still Lose Weight

Now, most of you may have heard of the 90% fail rate of diets outthere. There are many reasons and theories for that. First depriving the body of anything is not good, especially carbs (whos idea was that anyways?) Carbs turns into glycogen in the muscle and is therefore the primary source of fuel for muscle contraction…without it, you experience muscle atrophy or loss of muscle tissue. Very bad situation! Second, most diets focus on loss of water weight. I can make up a diet on the fly for you that will guarantee 10lbs weight loss in 2 weeks….but it will be water weight (which companies will never tell you)…is that cool? Ofcourse NOT! But consumers are still suckered in the whole rapid diet idea.

The truth is that although lifestyle change is good (and advisable for all), sometimes a strict diet is essential if you are looking to lose weight, but you must discipline yourself to a specific protein/fiber diet with proper timing of meals (5-6 small meals throughout the day every 3 hours)

Now for the key element in your success if you want to lose weight without hitting a plateau. BINGE!.....WHAT!? Now you probably think I’m a whack trainer whos trying to fatten you up so I can later convince you to come train with me, but no…there actually science behind my madness, and I’ll explain why:

Diets, besides depriving the body of essential nutrients and dehydrating you causes irregulation of essential hormones in the body, primarily the thyroid hormones.

Thyroid hormones helps convert food to energy and assists with protein synthesis among many other things. By inducing a starvation state through fasting, the body automatically decreases basal metabolism (Yes, your metabolism slows down) by a feedback mechanism at the cellular level on the affected organs (primarily the fat and liver cells) This causes a decrease in the hormones T3 and T4 which slows protein synthesis in the muscles causing atrophy (loss of muscle tissue) Subsequently it leaves you weak and sometimes depressed. In some cases it can lead to hypothyroidism which is when your body cannot make enough thyroid hormones. You’re basically messing with the whole system, and although most people don’t reach that state, because they do bounce back by cheating one to many times, you’re at risk every time you try the “latest” starvation diet.

So, going back to my theory… proper diets ARE ok, but so is proper binging once a week for a couple meals in order to keep hormone levels normal and it’s a fail proof method if done right. Heres how to do it:

1.) First, you MUST have a super strict eating habit throughout the week before your binge day…or else you won’t lose the weight.

2.) On binge day….your breakfast must be healthy and full of fiber (more so than other days) Also, include at least 35 grams of protein! This will speed gastric emptying later in the day.

3.) Drink some coffee or yerba mate tea. Also helps in faster gastric emptying.

4.) Engage in Brief muscular Contraction right before your binge. Squat hold for one min and plank for one min. WHY? Because it brings glucose transporter type 4 (GLUT-4) to the surface of muscle cells. GLUT- 4 is released during insulin release and also during muscle contraction. When its released during muscle contraction certain gates open up within muscle cells and glucose is taken directly into muscle cells as opposed to fat cells…This is a good thing!

5.) Only do this binging if you are looking to lose weight. Make sure you enjoy your favorite cheat foods on binge day, because the next day, you’re back on that strict diet. Once goal weight is achieved, stick to moderation cheat foods throughout the week if needed.

Ofcourse, don't forget you weekly dose of weight training and interval/cardio training for optimal results =)

PS---You’ll probably feel sick during your first couple binge days, and that’s ok...that will naturally decrease your cravings to gorge down too much junk in the future binge days.

Need for Speed? How to Improve Your Running Speed

"How can I run faster?" One of the most common question among runners. You can look on the internet and read magazines that feature the next "best workout" or “quick ways to get faster” but the truth is that there isn't one magic workout. The answer to this question is probably simpler than you thought.

Caroline Mather, R.N.; Ph.D said it best, "To get faster, you have to run faster". You don't need to search for secret workouts, all you need to do is pick up the pace. There really is no other substitute that will help you, or anybody run faster without actually pushing yourself from time to time. You body needs to get used to that elevated heart race, extra lactic acid, and all those other physiological processes going on so that when race day comes, you’re ready to go!

This doesn't mean you have to run fast for long periods of time. Alternate your running workouts from hard running days and light running days to break it up a bit. As you improve, you could even use 5K races as your "speedworkout".

You should be able to find at least one or two 5K races to participate in each month. To help you get faster at running, find a runner whom you know is a bit faster than you and then try to keep up with them during the race. You don't have to beat them to improve your own running speed; you're just using them as kind of a guide to challenge yourself….plus remember it’s a training race, so don’t beat yourself up if you can’t keep up with that faster pace. Over time, you’ll improve.

If you can't find local races you can still do your own "speedworkout" with a treadmill or running at an indoor or outdoor track. While you’re running simply pick up the pace every few minutes. A good example is the "45/15" workout. Many runners train with this workout prior to running marathons. What you do is run at a high rate of speed for 45 seconds followed up with 15 seconds of light jogging. Repeat for as many times as you can and then try to increase the number of repetitions you do each week.

Essentially what you want to do is learn how to turn your legs over faster. The faster your legs are turning over, the faster you're running. Another great training method to help increase the rate at which your legs "turnover" is to practice running up and down a hill. It doesn't have to be a really steep hill either so don't try doing this on a mountain - though I'm sure your legs would turn over quite quickly but you'd easily injure yourself as well. As you're running down the hill try to relax and let your legs turnover quickly and repeat a few times during each training session. The uphill is just as beneficial, because although you are moving slower, the legs have to recruit every inch of muscle to help with contraction, and you’re fighting gravity, hence why hills are so tough!

If you have any kind of knee trouble you should definitely not be running up and down hills as you could injure yourself. It would benefit you more to incorporate workouts such as the 45/15 to help you increase your running speed.

One final way to help you increase your running speed is to keep a running log or journal. Each time you run, write down how far you ran and what your time was. This helps you to see where you're at, where you've been and motivate you to get you where you want to go.

And for all my Diva runners.…Don't forget to Run Like a Diva!

Kendrick Alexandre Ribeiro

CSCS, ACE

Diva Running Coach