Running In Hot Weather

I don’t mind a hot drink, if it is a Tea in the middle of December. But when it’s my sport drink in my water bottle during a long run in the middle of July, that is not what I look forward to. It has gotten Hot here in middle Tennessee. I was running at Crockett Park here in Brentwood this week and thank goodness for the cold water fountains. Even though I was carrying a drink with me, and even though I started out with Ice in my water bottle bottle, it wasn’t long before I was making sure I was keeping to my rules of running in hot weather.

1) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

2) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

5) Apply a sunscreen of SPF #15-30. Make sure that it is a non-drip formula that won't drip into your eyes. My Dermatologist told me anything over 30 SPF is just marketing.

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7) Wear light-colored micro-fiber clothing.

8) Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) If you need to run slower, run slower, and if it is time to stop, please stop. Use your common sense and listen to your body.

One more thing - If you're serious about taking control of your health and fitness, then make sure you take advantage of your FREE Fitness Consultation (an $65 value).

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

Self Defense & Combat Fitness Classes

Self Defense Combat Training class is designed to offer many benefits to any individual.

· Learn the proper technique of boxing and kickboxing

CLICK HERE to see a video of what you'll learn!

· Weight loss is a benefit of boxing and kickboxing

· Cardiovascular endurance will be improved

· You will gain overall fitness and confidence

· Most importantly you will have fun while getting in shape and learning to defend yourself.

This class is a great opportunity to learn the fundamentals of boxing and kickboxing. It’s a fun way of getting into shape and improving your current level of fitness. This type of training is for people of all fitness levels.

CLICK HERE TO READ MORE OR SIGN UP!

Mixed Martial Arts is, hands down, one of the most challenging sports I have ever trained and competed in. Not only is this sport fun and rewarding, but one of the most important techniques I have gained from this sport is the ability to defend myself. As well, in the two years I have been training, I have improved my fitness level dramatically. I want to be able to pass on these benefits to individuals of all different ages, fitness levels and gender. So come to Personal Best Fitness and get in shape while learning to defend yourself! I promise you’ll have fun in the process!

-JASON LANE -Personal Best Trainer and Instructor

Sign Up before July 29th and get a FREE PAIR of

TITLE CLASSIC BOXING GLOVES. A $40 Value!!

CLICK HERE TO SIGN UP TODAY

Why we have Cravings for Food!

Skipping This Could Mean More Cravings... Nothing can derail your best diet efforts faster than caving into a craving. That's why the more you learn about what causes them and what you can do to ward them off - the better off you'll be. Recent research suggests that skipping one important meal can cause you to cave into cravings throughout the rest of the day. Can you guess what that one meal is? (I'll wait...) Breakfast! Now before I give you the details of the study, it's important you understand what causes cravings in the first place. Psychological factors aside, the primary "driver" behind cravings is the hormone ghrelin. High levels of ghrelin in your stomach tell your brain to be HUNGRY. When ghrelin levels are high, we tend to overeat because we can't seem to get enough. Likewise, when ghrelin levels are low, we feel satisfied. Similar to how you feel AFTER you've indulged in the food you were craving. So in this study, researchers recruited healthy individuals who were NOT obese. Here's how they set up the experiment. Participants were asked to come into the lab on three separate mornings. Each time, they were sat in front of a display that contained pictures of fatty foods (think cake, chocolate, burgers, pizza, etc) or healthy foods (veggies, salads, fish, etc.) Then, as they looked at each picture they had to rate how appealing that food looked to them. Now here's where it gets interesting... One third of the participants were asked to eat breakfast before arriving. Once they were at the lab they were injected with a saltwater (placebo) solution 40 minutes before they looked at the screen with the high calorie and low calorie foods. Another third of the participants were asked to skip breakfast before arriving at the lab. They were still given the saltwater solution 40 minutes before looking at the food pictures. The final third of the participants were asked to eat breakfast before showing up. However THIS time they injected them with the hormone ghrelin 40 minutes before looking at the photos. To keep everything controlled, the researchers did not know whether they were injecting the subjects with saltwater or ghrelin. Also, the subjects weren't told whether the injection was saltwater or ghrelin. So what did the researchers find out? For starters, when subjects had breakfast and were injected with the saltwater they preferred the low calorie foods. When subjects skipped breakfast and were injected with saltwater, they preferred that fatty foods. And for the kicker - When they ATE breakfast and were injected with ghrelin, they found the high-calorie (fatty) foods more appetizing. The lesson to be learned? DON'T skip breakfast. Doing so may be the equivalent of injecting yourself with the "hunger" hormone ghrelin. And that means more cravings throughout the day. And by the way ... if you're serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $65 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body

Training for The Warrior Dash

Become a Warrior
Personal Best Fitness Boot Camps are a 4 Week outdoor exercise experience that will motivate and inspire you to reach your Personal Best. Whether seasoned Couch Potato or Ironman triathlete, your workout will be perfect for you.

Click Here to Sign Up!

Below you will find a comprehensive list of what is included in our amazing program:

Outstanding Training- led by highly qualified and certified personal trainers. We know how to get you MAX Results in MINIMUM TIME!

Monthly Before and After Measurements- taken during the first and last week of the boot camp month either before or after your training session. (Not mandatory, but great to track progress!)

One-On-One Fitness Diagnostic Consultation- with Meghann, to assess your measurements, goals, and fitness desires, and to create your action plan! Great for keeping you on track month to month.

Tutorials for the Newbie- what to bring to Boot Camp, and basic Boot Camp exercises showing proper form.

Nutrition Crash Course and Challenge- given once per month, at the start of each Boot Camp session.

· Covers everything you need to know nutritionally to get started on your healthy path!

· Grocery Lists of the best foods to buy

· Quick and Easy Snack Ideas

· How to Survive Going Out to Eat (while sticking to your goals!)

Access to our Monthly Grocery Shopping Tour-
($20, by reservation only)

Option to Participate in Fitness Testing- offered by Boot Camp coaches usually during the first week of each month.

Click Here to Get Started

What should I bring with me to Boot Camp?
1. Water!
2. An exercise mat-I recommend going to an outdoor/camping store and purchasing a mat that you would put under your sleeping bag. They are soft, durable and you won’t mind getting them dirty!
3. A towel (this could also work if you don’t have a mat)
4. Wear sunscreen
5. DON’T WEAR YOUR NICE CLOTHES TO BOOT CAMP! (Because that will inevitably be the day we end up in the dirt…)
6. Consider wearing “weight-lifters” gloves (the fingers are cut out). There are times when your hands will be on concrete or a park bench, and the gloves keep your hands comfy!
7. We are recommending that Campers buy their own jump rope. We will have them there for you to use, but many people prefer their own!and you may want to bring set of dumbbells with you. If you are just starting out, go with 3-8 pounds. If you are seasoned, go with 8-15 pounds.

Click Here to Change Your Life

Your Drill Sergeant - Maghann Carey
Meghann is a graduate of The National Exercise and Sports Trainers Association (NESTA), and specially certified in biomechanics and core conditioning. Her knowledge and know how in getting her clients fit and ripped are outstanding, and she has a gift for keeping people accountable to their goals.

Don't be fooled, however, about her easy smile and nature, she kicks some serious butt here in the gym and she's had grown men crying for mercy. Join us for our Boot Camps and you too, can experience the results and the glory.

Click Here to Join Us

Do You Make These Running Mistakes?

Putting speed over form - Don't confuse speed with intensity. Intensity is important, the harder you work, the quicker results will come. Speed, on the other hand, can get you injured. Because speed for speed's sake almost always compromises form. And when you break form, not only are you not working the muscles properly and optimally, you're also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed...and damaged. Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form. This is one of the many places where it is so valuable to get expert guidance, feedback and coaching. Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving. For optimal results, use optimal (correct) form at high intensity. If you'd like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call and come in for a complimentary run clinic. Our gift to you!

Reading a magazine while doing cardio - Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout. And all sorts of bad things can happen when you're not focused on what you're doing while running along at 6mph on the treadmill, or even when you're on a stationary bike. I've seen it all, and some of the spills I've witnessed weren't pretty. DOH! If the person could get back up, he'd get up with an embarrased look on his face, that's for sure. But really, it's not about embarrasment, it's about safety and getting results. I'm not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort. You can't do that while reading about "Brangelina" or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music...and rock it out!

Ignoring weight training - Guys obviously understand the benefits of weight training, but ladies...not so much. And I get it. You don't want "bulky" muscles. But the truth is, that just won't happen. Remember, muscle is more compact than fat. And women don't have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks. It doesn't expand, and certainly won't get "bulky." Instead, you'll enhance your feminine curves by toning them up, and tightening them down! Tight, toned and terrific is what you get from weight training...done right. Again, come in and we'll show you the right way...for free.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you're put them to practice in your workouts. And if you need help, you know how to reach us to help you meet your Personal Best.

Burn Ab Fat In Less Time With THIS Type of Exercise

When it comes to getting a flat stomach, most people think they need to do long, boring cardio.

You know the kind I'm talking about -- where you spend over an hour on the treadmill or elliptical machine. And if you do this kind of cardio long enough and often enough -- you just might burn enough calories to lose a little bit of ab fat.

But who wants to spend hours in the gym?

That's why if you want to lose ab fat in the most time-efficient way possible, you've got to do high-intensity cardio. With high-intensity cardio you can be in and out of the gym in 20 - 30 minutes.

Not only will you save time (especially if you're like the rest of us -- busy, busy, busy!) but you'll actually burn more fat.

A study from the
University of Virginia confirms this.

Subjects were divided into three groups. One group did no exercise. The second group did your run-of-the-mill low intensity (long) cardio.

The third group did high-intensity cardio.

The result?

In the researchers' own words, "The present data indicate that body composition changes are affected by the intensity of exercise training with HIC (High-Intensity Cardio) more effectively for reducing total abdominal fat and subcutaneous abdominal fat."

In plain English -- high intensity cardio will burn off more stubborn stomach fat than low-intensity exercise or no exercise at all.

So how do you do HIC?

Simple. Pick an traditional cardio exercise.

Good options are the treadmill, upright stationary bike and the elliptical machine. .

Then, you simply alternate between short burts of all out effort followed by rest.

For example, say you're on the treadmill. For the first minute you might do an all out sprint. Then for the second minute, bring it down to a light job or brisk walk while you let your body recover.

Repeat this process for the next 20 minutes (30 if you're "gun ho!" about losing your ab fat), alternating between a minute of all-out intensity followed by a minute of rest.

Do this style of cardio three times a week in addition to your regularly scheduled weight training sessions and you'll have the body of your dreams in no time!

One more thing --

If you've been struggling to maintain an optimal level of health and fitness and are serious about getting this area of your life handled once and for all -- then make sure to take advantage of your FREE Fitness Consultation (an $65 value).

During this consult, you'll receive detailed information on how to get fit that's tailored to YOUR body.

There's no obligation and it's totally and completely free.

Snack Attack

Snacks are part of a healthy diet.  In fact, to let you in on a little secret, snacks have secret powers.  These super powers include helping you manage your weight, increasing your focus ability, maintaining your stamina, and maximizing your nutrition.

Your metabolism can be compared to a wood fire.  You have to keep stoking the fire and adding logs to prevent it from going out.  Snacks would be equivalent to keeping the fire, which is our metabolism, stoked. Ideally, you should not go more than a few hours without eating something. Often this looks like: breakfast, snack, lunch, snack, dinner.  This habit will help you control portions at meals by preventing drastic blood sugar drops prior to meal time.  A well maintained blood sugar also helps us make wiser food choices.  The lower your blood sugar falls, the more your body naturally craves simply sugars which also means fat.   Choosing a snack that has a moderate amount of carbohydrate (around 30 grams) combined with a protein source is best for tiding your hunger and keeping your blood sugar level. 

Blood Sugar drops also cause a decreased ability to concentrate. Low blood sugar signs include irritability, sluggishness, headaches, and nausea.  Each of these symptoms makes it obvious why you might have difficulty focusing on the task at hand when your blood sugar is low. More accidents occur mid afternoon which is believed to possibly be linked to lower blood sugar at that time and the accompanying side effects

Most of us don’t get all the nutrients we need at meal times. Snack time is a great way to catch up on what you are lacking.  In general, fruits and vegetables are the greatest need.  The newest “Daily Intake Recommendations” now suggest that individuals need 9 to 11 servings of fruit and vegetables combined daily.   For some it may be that they simply need the extra calories in snacks to meet their nutrition  requirements. This is most often true of athletes , toddlers, and adolescents.  Everyone’s nutrition needs are unique and what they may need to get in their snacks, may vary from water to Omega-3, to many other needs.  Snacks are a perfect way to capture those missing nutrients you may need.

There are some general guidelines for snacking.  You shouldn’t need a snack less than 2 hours after having a balanced meal.  Most snacks should be between 150-200 calories each.  It is helpful to prepackage snacks so they are the proper portion. If you are tempted to eat more, remember that it may take your brain at least 15 minutes to determine you are really satisfied. Try to include a glass of water or other no calorie beverage with your snack. Keep healthy choices at hand that you know have the nutrients your body needs.  Poor planning often leads to poor choices. 

 

And by the way . . . if you're serious about taking your health and fitness to the next level, why not take advantage of our FREE Fitness Consultation at Personal Best? (a $65 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. There's no obligation and it's totally and completely free.

We are here to help you reach your Personal Best.

From Personal Best Fitness’ Nutritionist

Mari-Etta Parrish RD, LDN, CSSD