More Than Miles

Reflective Journal

2014-05-29T14:40:00.000-07:00

When i look back on the semester, a lot of good things happened, and a few bad things happened. One of the ways that i coped with the bad was through fitness, sports, and exercising. Personally, exercising is one of my biggest hobby, probably my main hobby, and the benefits that are incorporated in exercise are great! Throughout this semester we have done many different exercises, such as tabatas, ab workouts, circuits, running routes, fitness tests, P90X, insanity, corebatas, leg workouts and weight room days. But we all know that we have nights where sleep just isn't an option, or minimum sleep is the only option because of everything on our plates. But what is the importance of sleep for teens or teen athletes? Let me tell you some reasons.

Sleep is important because teens are still growing and during sleep is when testosterone and other growth-promoting hormones are produced.
More physically active on average.
Regulates body fat.
Increases energy.
Improves decision making and reflexes.
Better moods.
Improve athletic performance.
Rebuilding of body is done during sleep.
Lessens changes to get sick.
Sleep is recovery.

The "required" amount of sleep for teens is said to be 8 hours, but that is not enough, especially for athletes. Most people should be getting about 9 and a half hours of sleep. Having trouble sleeping? Here are some tips.

-daily exercise

-do NOT nap during the day if sleeping at night is a problem, but if you must nap, nap in the afternoon for less than 30 minutes.

-no alcohol

-no caffeine or smoking

-set a regular bedtime

-wake up at the same time every day

-turn off tv, computer, phone ect. (be in a dark room)

-keep room cool

-make sure your bed is comfortable

-drink a sleepy tea

Sleep is essential to the human body, we spend about 25 years of our lives sleeping (on average). Without sleep we cannot function and it tortures our body and prevents our bodies and mental health from being in tip top shape.

Tabata Gone Right

2014-04-22T14:02:00.000-07:00

Why would anyone want to do high intensity interval training in their spare time? Easy. Tabata has been said to be one of the hardest workouts you could possibly do, and this is very true. Tabata delivers cardiovascular and anabolic exercise with more health benefits to follow. Yes, it does leave your heart racing and you'll find yourself fighting to catch your breathe in just FOUR minutes. Four quick intense minutes.

Tabata can be done inside, outside, at a gym or just at home. It is great for people with busy schedules with fitness goals, like me, because it ONLY takes four hard working minutes. It has been proven that tabata is more effective than 30 minutes of cycling and the results that follow are magnificent!

Benefits of Tabata

Burns fat
Protects muscle tissue
Quick
Aerobic and anaerobic capacities increase (anaerobic-max amount of energy that our body can produce in the absence of oxygen.)

How Tabata works?

20 seconds of intense training
10 seconds of rest
total of 8 sessions/rounds/reps

The key to doing a tabata workout is to put all your effort and energy in and to make the workout count. By the end of the workout you should be feeling exhausted and accomplished at the same time. Before doing this workout, you should be getting a warm-up in like every other workout you would do! Make sure to have some water beside you as well. You never know when you'll get thirsty during this intensity. I know 20 seconds of training with a 10 second break doesn't seem too difficult or tiring, however, do not be deceived by these short intervals!

A personal favourite tabata workout for me is the body weight tabata. This tabata focuses on the whole body. The work out goes as followed;

20 seconds of push-ups, 10 second break. repeat x8

20 seconds of body squats, 10 second break. repeat x8

20 seconds of plank, 10 second break. repeat x8

20 seconds of sit-ups, 10 second break. repeat x8

There are many forms of tabatas that can focus more on specific parts of the body which can help when training for running, or sports or anything really! Some types of tabatas are:

Sprinting and ropes tabata
Arms tabata
Dumbbell tabata
Boxing tabata
Push-up tabata

Now, try it and tell me you do not like it without lying to yourself. All you need is motivation, music, water and a timer and you are all set!

Stress, Be Gone!

2014-04-14T11:29:00.001-07:00

Running is a great way to exercise, whether it is to lose weight or to relieve stress. Whether you like running alone or with a buddy, it gives you an opportunity to clear your mind, which everyone needs from time to time!

Running, and exercise in general, releases positive endorphins which play a big role in your "feel good" hormones. It has been proven that those who run regularly say they live a happier, more stress-free life, as well as being in better shape and feeling good. These endorphins are chemicals that your body uses to help pain, and are said to slow the age process down, relieve stress and anxiety, and improve the immune system. If these benefits don't intrigue you to run more, I don't know what will!

When I'm running, my mind is cleared and I'm just focused on the path I'm on and that is it. All my problems and worries migrate to the back of my head and i find myself much happier and relaxed, during and after my run. Whether I'm running 5k, 2k, or 8k, the results are basically the same. You just go and run, its fantastic.
Personally, what I like to do when I'm running alone is set tasks for myself that I need to accomplish. These tasks include; 30-45 second sprints, incline hill sprints, decline hill jogs and beating my previous running time. As an athlete, for me it is important to set goals and accomplish them and i find that running is the perfect way to do that. The more i run, the better and more satisfying results i get, which motivates me to run more!

Have you ever heard someone say that running has never help
ed them in any way? Probably not.

Why should you drink more water?

2014-04-10T06:19:00.000-07:00

Why should you drink more water? Water is a necessity for the human body. About 70% of our body is made of water, therefor, you need water to function properly. Water plays a role in cell life, chemical and metabolic reactions, transportation of nutrients, body temperature regulation and elimination of waste. In cell life, water distributes essential nutrients to cells, such as minerals and vitamins. Chemical and metabolic reactions, water removes waste through urine and faeces. Water helps the biochemical aspect of our body in breaking down the food we indulge. It also allows our body to release heat when our temperature is higher than body temperature by sweating. Lastly, water is an absorber for the eyes, brain, and spinal cord. In spite of all of this, I'm sure you have all heard that you cannot survive without water for 3-5 days, water is a major benefit for the body.

9 reasons why you should drink water:

increases energy and relieves fatigue- makes you more alert, concentrate better and have more energy because the brain is mostly water
helps weight loss- increases metabolism, zero calories, reduces hunger and food intake
removes toxins from body through urination and sweating
improves skin complexion
boosts immune system- helps fight against flu, sickness, cancer ect.
helps get rid of headaches- headaches are usually caused by dehydration
prevents cramps and sprains- water keeps joints lubricated and muscles more elastic, preventing pain
improves mood
save money

So why do athletes drink so much water? Without water you become dehydrated which can affect your athletic performance. Water makes you feel good and get the most out of your workout. When you workout you are losing water through breathing and sweating, making it important to replenish your body during and after. Dehydration can make you feel dizzy, get cramps sooner, feel not as sharp and alert, and your muscles will not work as well as they would when being hydrated. Water lubricates your entire body , without it you're like a tin man without his oil! Being hydrated also helps your heart pump blood throughout your body easier!

Now the real question is, how much water do you need? Approximately:

be hydrated prior to workout
1-2 hours before workout, drink 15-20 ounces of water
15 min. before workout drink 8-10 ounces of water
during workout drink another 8 ounces every 15 min.

Summer Bodies Are Made In The Winter

2014-02-28T19:38:00.001-08:00

So, as summer is approaching, I know that the desire to have that rockin beach bod you've been dreaming of is flooding your mind! We all want to have that nice, toned body to show off at the beaches and pools, but this takes hard work and dedication.

Hard work and dedication comes a long way. I know, i know, the struggle is real when it comes to eating clean and staying motivated. Those cookies and McDonalds cheeseburgers are so tempting, but they give you a temporary satisfaction, where as a kick-ass body would give you long term satisfaction and confidence.

If you're having trouble getting started with your healthy life style, you came to the right blog post! Some ways you can start shedding those unnecessary pounds is by:
-gradually taking out unhealthy foods you may consume daily such as; cookies, sugar and soda.
-drink 8+ cups of water
-drink a cup of water before a meal
-eat a healthy breakfast and smaller meals through out the day
-eat more fruits and vegetables
-eat whole grain foods
-eat slower
-stop eating fast food/resturant food regularly, you may treat yourself to this occasionally
-smaller portions
-exercise daily, including cardio

Now, we all know that a killer body is a combination of two things. Healthy eating and working out. You may not know this, but...abs are made in the kitchen, not in the gym. Despite this quote, working out helps tone your body and build muscle.
Creating a fitness plan is a good start to reaching your summer goals! Planning your weekly workout and meal plans will help you stay organized and prepare for the upcoming day. Some ways to accomplish cardio workouts could be; running, skipping, biking, swimming, playing a sport, walking or hitting the gym! When working out, its best to set goals for yourself so you have something to achieve. For example, running 5 kilometres in 23 minutes. Then once you achieve this, you could set another goal to run 5 kilometres in 21 minutes. Setting goals is a good way to push yourself, stay motivated and get the best results possible.

For strength and muscular endurance there are hundreds of possible exercises you could do according to what appeals to you. Muscular and strength training is your ability to exert maximum force. It included reps, sets, speed, weight and rest intervals. Some work outs could be; circuit training, tabata, free weight, body weight, machine weight. A closer look at exercises include; curl ups, bench pressing, rowing, dumbbell lunges, push-ups, sit-ups or pull-ups.

Now that you have learnt some ways to claim your beach body, remember to stay positive! It is okay to have a bad day, but tomorrow is a new day. Failure is a part of success. CHASE YOUR DREAMS, GET SWEATY AND EAT RIGHT.