Weight Loss Tips

test

noreply@blogger.com (Weight Loss Tips) — Fri, 26 Feb 2016 15:23:00 -0800

5 Things of Interest Lately: Beach Edition

noreply@blogger.com (Weight Loss Tips) — Mon, 15 Jun 2015 08:36:00 -0700

“Happiness quite unshared can scarcely be called happiness; it has no taste.” - Charlotte Brontë

Beaches. Sunshine. Food. Running. Sweat. Books. Sleep.

These are just a few of my favorite things when summer rolls around and since I know you’ll be hearing a bit more kvetching about the humidity, I thought I’d take today to share with you some things that I’m loving right now.

I call this a beach essentials list..plus a little extra fun.Blue Diamond Almonds | Oakley Swimsuit | Coola Sunscreen | Run or Die

SNACKS
You know I’m a nut fiend, but these are a staple for any beach day. Did you know new research shows that you are likely to eat less with a spicy food?? Plus that spice speeds up your metabolism, so it’s a double punch with the Siracha Blue Diamond Almonds. Keeps me from just downing them by the handful because I do love ‘em.

Reason to include almonds in your beach snacks:

6g protein
4g fiber
Vitamin E (35% DV) – important antioxidant that helps protect cells from damage & promote healthy skin and hair
Riboflavin (20% DV) – important for red blood cell production
Magnesium (20% DV) – helps regulate muscle & nerve function, blood sugar levels and blood pressure
Phosphorus (15% DV) – helps build strong bones & teeth
Plus calcium, potassium, niacin and iron

CAMERA
I know a lot of runners have started to master taking photos on the run {yup guilty as well}. But sometimes you just can’t get a great photo with your phone and when I’m running in great places like the beach or brand new trails, I really want to fully capture the moment…uh but no one runs with a BIG DSLR camera… enter the Samsung's 16.3 Megapixel Smart Camera. I have a little case with a handle which you can put the small camera in and then easily pull out to capture the trail, the mountains, the water, the beach – well wherever you are running because of the 21X zoom!! And yes indeed it has a built in WiFi so that you can actually share that photo {or you can use the AutoShare feature to send every photo to your phone, boom!}.

If a photo is taken and not shared was it ever really taken? Social media strategist humor.

ORGANIC SUNSCREEN
Coola was my first introduction to spray sunscreen and now is my go to because let’s be honest I kind of hate the feeling of being greasy and used to use that as an excuse to skip sunscreen. OR it would make my face breakout, so again I’d skip. But the organic seems to work for me!

BOOKS
I could happily leave the TV off and spend my summer reading. Recently I had the chance to dig in to Kilian Jornet’s book Run Or Die. I’ve got a full write up coming for you, so I won’t spoil it..but lets be honest there is rarely a running book I’ve met and not loved.

TOYS
As a kid summer meant pool toys…as a runner, it basically means time for more fun running gear. HHGregg reached out to tell me about this new watch from Samsung and have I mentioned that my birthday is in August…just sayin’!

Samsung Gear™ Fit Watch has my needed HR function, it’s cute and um I could wear it all the time because it is indeed waterproof, so no issues with the quick ocean dip and I could finally prove to David that I totally take more steps than him during the day. {Hopefully I can test it out and give you lots more details}.

UPDATES
In other exciting news, after many many years I’m finally making a couple big updates on the site like switching to Wordpress…yeah long overdue. So have some patience with me in the coming weeks as I get things sorted out and hopefully get a new exciting design in place too.

What’s on your BEACH must have list?

Any summer TOYS on your list?

Other ways to connect with Amanda

Instagram: RunToTheFinish

Facebook: RunToTheFinish

Get new posts via BlogLovin

This was a sponsored post, but all happiness and opinions are my own.

DailyBurn Black Fire Review–AKA I want to die

noreply@blogger.com (Weight Loss Tips) — Sun, 14 Jun 2015 03:39:00 -0700

This post is sponsored by FitFluential on behalf of DailyBurn. All painful burpees are my own.

After committing to #SpringTraining I was thrilled to find myself actually hitting a weekly goal of multiple strength workouts. So when Fitfluential reached with an opportunity to test out the DailyBurn Black Fire workout program with Bob Harper, I thought “All right time to get serious”.

I didn’t realize just how serious.

Apparently it’s called Black Fire because you will walk around with a burning sensation in every muscle of your body for days on end, while your heart turns to stone so you can keep going.

Turns out no amount of dirty looks or crying will get Bob to go easy on you.Remember I don’t like HIIT workouts or tabatas…it’s why LHR training and I go together like rama lama ding dong. The very first workout left me with arms trembling and an immediate fear of doing the same thing again the next day.

With that in mind, you might be surprised by what I have to say…so after all my Instagram comments about Black Fire, let’s break this down!

WHAT IS HIIT or TABATA?
The truth is 90% of what is being called a Tabata is not, it’s a HIIT…and most HIIT’s are…just a fancy way of saying intervals.

TABATA
20 seconds maximum intensity
10 seconds recovery
Total duration no longer than 8 minutes

HIIT
30-90 seconds of near maximal effort
Equal recovery
Total duration can be up to 30 minutes

It doesn’t really matter what you call it at the end of the day, these are both workouts designed to maximize your intensity and calorie burn within a short time frame. They can be done with bodyweight or weights and are an increasing favorite of people who feel short on time.

MY EXPERIENCE

Black Fire is a 60-day total-body workout program that combines strength and power movements with high-intensity metabolic conditioning exercises. During your 20-minute training sessions, you’ll burn hundreds of calories by moving rapidly through a variety of exercise sequences, while working to build muscle tone and definition.

Day 1
”This sucks…why am I still going? Not much time left now, might as well finish. Huh…that was kinda cool, it went really fast and I feel really strong now.”

Day 2
After finishing the second day workout, I realized I would likely be unable to move my arms the following day. I haven’t done burpees two days in a row in years.

Gahh maybe this is good for me.Day 3
Thank goodness it’s just a mobility workout…wait a second why are we moving so much, my arms are on fire, my arms, my arms. Admittedly I think this is an extremely awesome thing for them to add in the training because it really worked on loosening up joints and breaking down scar tissue…still I thought it was going to be more Zen.

Day 4
I’ve lost my damn mind, why am I doing this?

Oh…David just mentioned that my arms are looking really great from my recent commitment to strength workouts…damn him, now I have to finish this. Here we go diamond push ups, jumping, something like a burpee with a different name to trick me.

Yeah it takes very little to convince me to flex what I think are my new muscles.
Day 5
I should really consider not doing these workouts right after a run, but thus far every one has been after a run because that’s the only time mentally I will do it.

I don’t have the cool looking crossfit box they do for jumps, so I pull out my good old aerobics step {hello 80’s workout} and guess what it works just fine.Think we will ever laugh at our current workouts like we do the old one’s??
Day 6
Hallelujah yoga. And I love that it’s available through the app, so I can do this on my phone or iPad in the gym after my run.

Day 7
Have I mentioned I have NEVER, no not ever, bothered to actually follow an online workout plan for 7 days straight…maybe there is some kind of subliminal message in this workout program. And in other news I was actually way worse at doing the video by itself without a run first.

Day 8
Well there goes the streak! After we travelled all day to the beach to do my long run, I didn’t have a tabata left in me, but I did switch over to another DailyBurn program for Pilates. I am hand down in love with that program and you’ll be seeing more of it.Day 9
Nope didn’t get my HIIT workout in today either instead I used the DailyBurn full lower body mobility video which was phenomenal after my run and followed it up with the TRX.

Day 10
All righty, back on track, look at that! Having finished up today, I can now say I am actually enjoying these workouts in a very weird painful way, but they aren’t a good fit with a high volume running plan for me personally.

I think we all want to believe we are going to stick to a program exactly as designed and want to push our boundaries, which his why these keep being created. But I also believe we have to find what best works for our personality and life.

BLACKFIRE BREAKDOWN
Would I recommend it for runners?
Yes. I just wouldn’t recommend it during the middle of a training cycle. I think if you are doing some easy runs, you can still do these workouts without overtaxing the body…doing speed workouts and long runs on this schedule is a little harder.

Who should do it?
While I bemoaned how hard it is, the truth is it will be hard for everyone from a beginner to an advanced athlete, which is exactly the beauty of body weight and HIIT workouts. The intensity level is driven by you and for whatever reason a burpee is just always F**king hard.

What does it involve?
Burpees, lunges, squats, push ups, plyometrics <<< these in a wide variety of variations to keep your brain and body in a complete state of meltdown. HA! Bob does a great job of keeping you motivated throughout the entire workout, whether it is a HIIT or tabata style.

Will I be doing it?
Yes, I’m going to throw some of these workouts in as cross training. BUT I’m going to use the Pilates program that DailyBurn has after my runs now instead of Blackfire. I mean I hated it and loved it, which I still have yet to figure out…it’s actually a little reminiscent of how I felt when I first started running!

Find out more about the Black Fire program or other available workouts for just $12.95/month. Plus get all kinds of good info on nutrition and fitness following DailyBurn; Twitter | Facebook | Instagram

Burpees – love or hate??

How well do you stick to online programs?

Other ways to connect with Amanda

Instagram: RunToTheFinish

Facebook: RunToTheFinish

Get new posts via BlogLovin

Ulitmate foam rolling guide for runners

noreply@blogger.com (Weight Loss Tips) — Thu, 11 Jun 2015 02:55:00 -0700

"Find a place inside where there's joy, and the joy will burn out the pain." --Joseph Campbell!

I'm fairly certain foam rollers weren't around in his time...but it applies. You gotta focus on the outcome to get through a little time on the roller.

That is if you should be foam rolling at all!

A lot of us have been using them all wrong and instead of making things better, we are perpetuating injuries and stressing out our bodies. In particular, I want to ensure we stop beating up our IT Bands as that is the biggest injury which I am asked about.

WHAT THE FOAM ROLLER DOES?
Let’s start by talking about what the foam roller does and what we are trying to accomplish.

As explained by the American Council on Exercise (ACE):

“Foam rolling is also called myofascial release and is designed to work out the “knots” in your muscles. You could compare the practice to self-massage. The technical terms for ‘knots’ are trigger points or myofascial adhesions.

What is fascia?
Fascia is a form of connective tissue that wraps and bundles muscles (myo) together. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances and injuries.

The muscle adhesions can cause weakness due to an inability to fully function, which leads to muscle imbalances and the body trying to correct for these.

Should it hurt?
As with running, discomfort is ok, but pain is bad. As with physical therapy, you may feel discomfort at the time which is designed for long term healing. More pain is not better though!

The more consistently you roll {a few times a week} the less knots you will have and the less painful in general it will be over time.

Benefits?
All right so if you commit to doing this slightly painful thing everyday what should you expect to come from it:

Range of Motion: One study showed that foam rolling increased range of motion by 4.3%, which of course leads to better stride and flexibility as runners!
Pre-exercise: It’s a fantastic way to wake up the muscles and increase blood flow before your workout which ensures your muscles react better.
Oxygen flow: Increased oxygen flow is important for performance and muscle recovery.

Can’t I just stretch?
While I am a big fan of a a good yoga class, it doesn’t break up muscle adhesions the way that a deep tissue massage or solid foam rolling session does.

IT BAND
Your IT Band is not evil and does not need to be beaten in to submission. In fact, you really shouldn’t be using the roller right along your IT Band when it’s inflamed at all.

You can’t relax the IT Band, that’s a fallacy. It’s tightness is caused by other muscles from the glutes to misaligned hips.

What to do instead?

Work on activating the glutes
Stretch the hip flexors
Roll the thigh, the inner thigh, the glutes to release fascia
IT Band exercises part 1, part 2, part 3, part 4

OVER ROLLING
While you often hear videos tell you to find the sore spot and then stay on it for 30-45 seconds for the knot to release, that’s not always the best plan. If something hurts stop pounding it in to the ground! You won’t see a bruise and keep pushing on it hoping to speed recovery.

If the spot is tender, but not a spot that is causing pain during your run it’s ok to spend 30 seconds or so holding your body weight on it with the roller to try and release a knot. Do NOT spend more time and don’t do this repeatedly all day long. Your goal is not to irritate the area.

“if the pressure is on the right point, 20-30 seconds max should hydrate that tissue and encourage the trigger point to disappear. More time won’t help; more accuracy of placement will.” – Tom Myers

We have to remember that all the muscles are connected and sometimes the location of the pain is just the result of imbalances up the chain. I.e. almost all women with knee pain end up learning they have weak hips or misfiring glutes!

BE MINDFUL
A quick roll over your legs isn’t getting you results. This in fact is one of the biggest things I’ve found from all the studies, practitioners and articles out there. You need to slow down and really spend some time on your rolling, which ensures that you are using good posture {a strong core} and actually working on tight spots rather than just quickly rubbing over the muscles.

Are you making these foam rolling mistakes? How to pick a roller from @runtothefinish

ROLLING FOR RUNNERS
There are a few key areas that can help runners to prevent knee and IT Band pain by spending a little quality time each day with the roller.
Glutes/Pirformis
Sit on the foam roller with knees bent and feet on the floor,slowly rock back and forth to start, you might immediately feel muscles rolling over as your glutes release. You can then put your right ankle on your left knee and start to slowly roll on the glute to begin getting in to the Pirformis. With both moves take a minute to move a little more forward and back, to get all sides of the muscle and discover your trigger points.

IT Band
As noted above don’t roll the actual IT band when it’s inflamed. Other times you can slowly roll this area, but keep it moderate as this muscle is always tight due to other areas. To roll it sit on the roller then lean to the right side with legs straight on the ground and roll from hip to knee, place your hands on the floor for balance.

Calves
This is my most sensitive area and the one I love hate to do. Tight calve muscles can also pull on your knee causing misalignment, so don’t skip them! With the mid-point of your calves on the foam roller hold your self up with both arms and slowly move from knee to ankle. It may be easier to do one leg at a time, remember to turn your leg in and out to get all sides of those calves!

Shins
Resting your shins on the roller, lean forward in a table top position and roll from knee to ankle.

Inner Thigh
Lie on your stomach and put the roller vertically next to you with right leg bent at 90 degrees. You may find the most sensitive spot is near the knee, this is a good place to hold for up to 30 seconds as that tightness will eventually pull the knee in causing poor gait.

Hamstrings and Quads
These two can be rolled in roughly the same way, one by facing the floor and the other by facing the ceiling. With legs straight you will slowly roll from hip to knee first with feet flexed, then feet turned out, then feet turned inwards. Again this will help to hit all sides of the muscle.

WHICH ROLLER?
The foam roller is actually just one of many options for doing at home myofascial release (aka self massage). It’s a great tool, but there are others which can also be beneficial depending on how long you have been at rolling, what areas you are trying to hit and if you need something for travel.

Foam Rollers
The basic foam roller comes in a variety of sizes and densities, so here is what you need to know!

Size: The longer foam rollers make it possible for you to lay your full back vertically on the roller to do massage for the shoulders and even some great core work. A smaller roller may be more agile for trying to work on areas like your inner thigh.

Density: The denser the roller the more intense the massage. As your body weight leans in to what ever area you are rolling, a roller with less give will create more pressure on the area. Many people find they can handle a dense roller on some areas, but need a softer roller on others. I recommend getting the denser roller and the controlling the pressure by reducing the amount of weight you put on the area.

Trigger Point Massage Ball
I mention Trigger Point by brand because it is one of the most commonly carried in running stores. While they do also have a dense foam roller with a grid pattern to work more in to the muscles, my focus here is on the ball which allows you to truly get in to the deep muscles of the glutes or to consistently roll out your feet.

Releasing tension in the feet can actually resolve issues all the way up to your hips!

The Massage Stick
The Massage Stick was actually one of the first tools I was introduced to during my marathon training in 2005…yikes it’s been so long! No one was foam rolling back then, but we were carrying around sticks even when the airports started asking if they were weapons. I LOVE the stick for working on my calves and inner thighs. However, it doesn’t let me get my shoulders, sides and back the way I can with the foam roller…yup just another reason we have so many “tools” in our house to keep me running straight.

Rumble Roller
The Rumble Roller has spikey nodes all over…ok spike is the wrong word, but new rollers beware this is going to go deep! The design of these nodes are to help create a more massage like experience, it is an aggressive roller but most become accustomed to it within a few weeks.

Roll Recovery R8
While David loved the Roll Recovery R8, I couldn’t wait to get it out of our house because it inflamed my IT Band like nothing else. He disagreed saying it was one of the deepest and best massagers. At a price point over $100 though, I admit I would still be hesitant to truly recommend it.

How often do you foam roll?

Do you have a preferred type of roller?

Other ways to connect with Amanda

Instagram: RunToTheFinish

Facebook: RunToTheFinish

Get new posts via BlogLovin

76 Resources for Runners– Train Smarter, Reduce Injury, Have Fun

noreply@blogger.com (Weight Loss Tips) — Mon, 8 Jun 2015 08:38:00 -0700

We’ve busted all kinds of excuses for not running around here lately from lost mojo to “I’m too old”.

But one area still remains…the newbie phase.

The point where you are doing it, but not totally committed and not 100% sure if you are doing it right! Do you need fancy shoes? What does everyone mean when they talk about PR’s and how long is a marathon really?

Before I get going I want to make two incredibly important points:

Don’t get bogged down in reading too much, just get out there and go.
Celebrate every single milestone.

The gels, the shoes, the form that’s the 10% which will make a difference after you get going. 90% is just getting out the door repeatedly to allow your body to become accustomed to this crazy new idea you’ve decided to try.
While I put this together with new runners in mind, the truth is theses resources are great for any of us who need to stay on track with our training!

ONGOING TIPS
The following sites provide a lot of articles throughout the week that cover training, nutrition, gear, motivation and stories of real runners. Many also ensure that their articles are from coaches, long time runners or those with certifications in the area of the article. Photo from @CristinaIsabelRameriz

A couple of my favorite articles from these sites

Runners Connect – Can pickle juice really cure muscle cramps
Greatist – A huge round up of tips coming your way all the time and most are actually logical and useful, like what actually matters when shoe shopping and 5 tips for the perfect taper.
Competitor.com – How to loosen your feet with a golf ball
DailyBurn – Are you washing your workout gear all wrong?
The Active Times – 10 tips for surviving summertime marathon training
Active.com – Train your brain to help you run faster (and of course find a race to sign up for!)

INJURY PREVENTION
Step 1 don’t Google any potential injury. Step 2 learn from all those before you who neglected strength training and ended up injured.
Photo by BreatheBrook

Sage Rountree – great resource for runners yoga from both the athletic perspective and how to embrace restorative yoga once you get deeper in to training.

Finish Line PT – They have provided a set of videos online that will help to improve mobility and keep at bay pesky issues like IT Band Syndrome.

DailyBurn – Great round up of posts here for ideas on speed, strength and foam rolling. They also have great programs with yoga and mobility training.

Phil Maffetone – Many of you know that I have found Low Heart Rate training to be a valuable part of my injury free running the last few years, but for new runners this is a phenomenal way to get started with building a true aerobic race.

Sweat Science – Break out your inner nerd and learn what happens in your body when you pop an Advil after running or how to what’s really in those vitamin drinks and is it helping you.

Running Physio – Real applicable advice from a physiotherapist and runner.

NUTRITION
Sports nutrition should be personalized to your body, your goals and your lifestyle. While I have been fortunate to talk with a number of certified nutritionists in the last few years, that wasn’t always the case. Here are some resources to help you start testing out different styles of eating and getting down the basics on food and supplements.
Vega Blog – Of course I’m partial to the plant based lifestyle, though I don’t follow it 100%, but really what I love here is the variety of information from recipes to tips on making changes to details about specific nutrients. {Vega photo above}

Outside Online – Great article on nutrition mistakes of new runners {seriously read it}, which will of course lead you down the rabbit hole of other great articles on the site.

TriMarni – Not only is Marni a Registered Dietitian, but she is a 9 time Ironman finisher and extraordinary coach. She often shares recipes, fueling tips and more on her blog…but beware she LOVES her science so you may have to weed through that if it’s not your thing.

Hammer Nutrition – I like the variety of details provided from 5 signs of chronic dehydration to why you might reconsider honey as a fuel option.

Recipes – One of the keys to any of the above nutrition advice is always whole foods. Here are some great sites by runners, R.D.s and healthy eaters that will help keep you fueled.

The Lean Green Bean – A Registered Dietitian, athlete and mom with a real take on making food easy and delicious without labels.
Oh She Glows- Nothing but 100% vegan, whole food recipes here. From homemade taco seasoning to green smoothies. Recipes are a bit more complex and varied for you foodies.
The Healthy Apple – If you’ve started to realize food allergies are making you feel bad, this is a great place to learn more and find recipes that will leave you feeling great.
KalynsKitchen – Focused on eating lower carb, but still need enough to run? Checkout her whole food based recipes.
Pinterest – I have a boards I update almost daily with more recipe ideas

Logging Sites – Many runners also find it helpful to spend a little time tracking their food intake to see if they are in fact rewarding themselves a bit too much for miles run or missing out on eating enough protein, carbs and fat to fuel their workouts. I recommend one with an app so you never miss logging.

Free options: MyFitnessPal | My Plate

RUNNING GROUPS
Don’t be afraid of running groups. You are never too slow, too old or too anything to be welcomed by true runners. We LOVE when anyone wants to take up the sport. If one group doesn’t work, try another every group has a different dynamic.
MeetUp.com – One of the easiest places to start looking for groups in your area is MeetUp.com, you’ll often find the beer run group, the speed work group and the run/walk group.

Local stores - Most local running stores from the large chain likes Fleet Feet to your single store have at least one weekly group run.

Charity Teams – Charity teams like Team in Training or World Vision are a great place to start a they will have a coach and immediate accountability.

CoolRunning.com – Not sure about a group yet? Try an online forum like Cool Running, you’ll find tons of support and plenty of experienced runners answering questions.

MOTIVATION
I’m a reader at heart, so I’ve probably shared some of these with you before…but the focus here is once again on free!Photo by GoKCenarkian

Rich Roll – His podcast will certainly introduce you to people doing extraordinary things and give you time to think about your food choices impacting your life, running and mood as well.

Library – Check with your local library, many magazines like Runners World are available online to be checked out for up to 7 days. Plus you’ll find many of the audiobooks for runners that I love.

Blogs - I am a fan of reading blogs for motivation, so here are just a few that I’ve followed over there years to remind me of the wide variety of runners out there.

Tina Muir – An elite runner sharing her journey
ShutUpandRun – Hilarious stories of the moments we all share from a woman who would pass most of us on our best day
RunEatRepeat – A runner who just has fun with life and running
NoMeatAthlete – He’s created community around plant based eating and tons of detailed tips for training
MIss Zippy – As a coach and runner who has battled her way back from injury, Amanda has a lot of great info to share and kick started my journey with Low Heart Rate Training
Sweat Once a Day – Emily stopped blogging for a bit and I admit to really missing it because she is 100% hard core committed to pushing her limits and loving the journey
The Runner Beans – Trust me you’ll want to be her friend within seconds of seeing how much fun she has, plus lots of great tips that will keep you going.
{photo above from her fun group!}
Lifting Revolution – If you want inside the mind of a trainer, Kindal holds nothing back from the highs to the lows you’ll connect with her and want to push your limits.
BexLife – This one is totally on the other end of the spectrum! I love Bex for her 4 minute meditations and reminders that life is about so much more than how far we can run.

Instagram - Beyond blogs, I am HUGELY motivated when I scroll through my Instagram feed everyday and see people who are crushing their workouts, having a blast with running or sharing seriously rough patches, but still showing up. Here are just a few of my favorites:

KatiesFitScript – She truly is what got me back on track with strength training
JennaMMcHugh – Bright beautiful photos that don’t require a watch shot to let you know she’s fast and loving it.
The Athletarian – She’s just enjoying life, a little goofy and totally dedicated
FueldByFrosting – Again she’s just another woman out enjoying the run on her own, with friends, with a pup doesn’t matter. {see dog photo below!}
SarahSeads – I just recently found her, but every post makes me want to trail run.
INPYN – This nutrition coach is also a phenomenal athlete with inspiring words.

TRAINING PLANS
I’ve discussed how to build your own training plan and the benefits of a coach, but if you are just starting out and unsure of how many miles to run to get going a free online plan can be a great way to start learning what’s too much and not enough.

Galloway – Run/walk training plans
Hal Higdon (every possible distance and level for free)
Jenny Hadfield – long time coach with realistic plans for busy people

76 top running resources for training, motivation and nutrition gathered by @runtothefinish #RunChat

RACING
Once you’ve gotten your plan, the best way to stick to it is to put a little money and pride on the line by signing up for a race. Here are a few websites to help you find one in your area or maybe enjoy a racecation {my personal favorite}.>Photo by Tattooedandrunningit

Running in the USA – any distance broken down by state
MarathonGuide.com – includes race reviews
MudRunGuide
RunLocator
HalfMarathons.net

FREE APPS/TOOLS
No need to go out and spend tons to get started, there are some tools you have access to from day 1 for tracking your miles or figuring out how far you ran or how far to run!

MapMyRun – No GPS watch, no issue. You can map out a run to see your distance after you finish. It’s also a fantastic tool for figuring out runs when traveling.

C25K – A free app that will get you from the couch to your first 5k!

Free music – No need to download tons of songs to find out what works for you. Try Spotify or Songza or any of my favorite podcasts for running.

Free tracking - LogYourRun, Daily Mile, there are tons of great free online tools – If you like sharing it with others to get support and feedback then checkout DailyMile, prefer to keep your numbers to yourself then LogYourRun might be better.

McMillian Running Calculator – Not sure if you have what it takes to hit your goal time? This pace calculator will help give you an idea along with training paces

DC Rain Maker – Not an app, but this should be at the top of your list for places to go once you consider making a big fitness purchase because he has probably reviewed it in serious detail. If you are ready to buy a treadmill then I definitely recommend the in depth reviews on TreadmillReviews.net.

SPECIFIC TOPICS
Following are some articles and topics that answer key questions, but may not be an entire site devoted to all things running.

Running with a jogging stroller from The Runner Dad
Running with young children tips for every age
Running while pregnant tips from a medical sports health expert
Don’t let being overweight hold you back from running
Running your first Ultra marathon
Running with your dog

10 RUNTOTHEFINISH TOPICS
Of course I have to recommend the articles that I’ve shared here based on your questions!

Avoiding Runners Trots
7 Carbo-Loading Mistakes
Discomfort vs Pain
4 Easy Tips to Improve Running Form
How to pick the right running shoe
10 marathon training secrets every new runner should know
9 ways to manage race day nerves
Avoid these 6 race day mistakes
Traveling for a race? Follow these guidelines
Race day etiquette – Do’s and don’ts

Where do you go for running information?

What was your biggest fear when you started running?

Other ways to connect with Amanda

Instagram: RunToTheFinish

Facebook: RunToTheFinish

Get new posts via BlogLovin

17 Delicious Apple Pie-Inspired Recipes For Every Occasion

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 08:35:00 -0700

They’re to pie for!

Apple Pie Popsicles

Cool down this summer with these delightful iced versions of everyone's favorite dessert!

The Cookie Rookie

Apple Pie Milkshake

This milkshake may take a lot of work, but if you put in the work to make it, that means you've earned it.

Fifteen Spatulas

Apple Pie Cookies

These "cookies" are basically single-serve apple pies, and they are totally adorable. The best part? This recipe makes up to 30 of them.

Smitten Kitchen

Apple Pie Cake

For those who can't decide between cake or pie, this triple-layered cake with its crunchy, sweet topping gives you both!

Jo Cooks

View Entire List ›

Are Leftovers Better Hot Or Cold?

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 08:35:00 -0700

“Your mom was wrong.”

BuzzFeed Video / Via youtube.com

The One Way You Should Be Eating Bananas

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 08:35:00 -0700

YOU’VE BEEN MESSING UP. Big time.

BuzzFeed Blue / Via youtube.com

This Is How Much Bigger A US Large Is In Than A Japanese Large

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 08:35:00 -0700

How big should a large be?

BuzzFeed Video / Via youtube.com

I Lived Off Nando’s For A Week And It Was The Cheekiest Experience

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 08:35:00 -0700

At some point in the early 21st century, Nando’s took over Britain. No one really knows how it happened. The first restaurant opened here as long ago as 1992, in Ealing Common, but it was another 18 years before a bemused Guardian journalist found herself interviewing Chipmunk and Tulisa about how it had become “the urban youth food of choice.”

Alan White / BuzzFeed

There are more branches of Nando’s in Britain than in any other country. During the 2011 riots, a Facebook group appeared, begging looters to leave the restaurants alone. British people – especially young British people – just love a cheeky Nando’s. It’s now the restaurant of Ed Sheeran, Example, and Tinchy Stryder. Only the other month, of course, Americans were finding this all rather confusing.

But why is it so beloved? If I was going to work out why, it was going to take more than a quick trip to my local branch. I needed to go deep: no breakfast (or a very light one), then lunch and dinner there, every day, for five days.

Lynzy Billing / BuzzFeed

I began in Berners Street, in central London. I walked in, and the waiter asked me if I’d ever been to Nando’s before.

I had, as had my dining partner, Siraj. In his youth, loads of Muslim families went to his local branch as it sold halal chicken – it was quite the thing, he said. And so I spent most of my first meal watching in horror as Siraj showed off habits he’d developed as a child, like mixing Coke and Fanta and wild herb sauce with ketchup.

Alan White / BuzzFeed

It had been my plan to work through the spice table, so I began with lemon and herb rather than my usual hot chicken, in a burger, which came to £8.95 with a couple of sides. The lemon and herb was a mistake, but easily rectified by tipping a load of hot sauce on it. The rest of the meal passed without incident.

Lynzy Billing / BuzzFeed

I washed my hands in the sink, in the restaurant, like a boss, because you can do that in Nando’s, and went back to the office.

For the rest of the afternoon, I felt terrific. I was full of energy and zest for life. I was...unBritish. Colleagues even remarked on how I’d stopped being relentlessly negative about absolutely everything.

By the evening I was dying for more, and I went to what’s arguably the chain’s spiritual home – Westfield Shepherd’s Bush – for round two. I walked in, and the waitress asked if I’d ever been to Nando’s before. Why, indeed I had, madam.

Alan White / BuzzFeed

This was a swift one with the lads. I sat down at 6.40pm, and we’d eaten it in time to make the cinema at 7pm. I was well up for it, and frankly, I went fucking crazy. I had a double chicken pitta, peas, and chips – which came to £10.75 – and one of us bought the wing roulette so I had a bunch of them too (by this point I’d ingested so much peri-peri that I didn’t have a clue as to which were hot and which weren’t, but whatever).

Alan White / BuzzFeed

One of the guys I was with, weirdly, hadn’t ever been to Nando’s before. It was fascinating to get feedback from a virgin. He described the chicken as “succulent”, with a “pleasantly surprising heat”, was mildly outraged by the fact that he had to pick up his own cutlery and plates, and on the whole found it a positive experience, though didn’t really get why everyone loves it so much, which made absolutely no sense to me.

That said, the next morning, I experienced what can only be described as a chicken crash. I felt like absolute crap. In turns out that in large quantities, peri-peri does many strange things to the bowels. They were all happening at once. I was simultaneously bloated and hungry. I visited the toilet four times in the morning and each time had a bowel movement that, frankly, felt like passing a shotgun blast of lava.

Lynzy Billing / BuzzFeed

I didn’t feel much better by lunchtime. I walked in and the waitress asked me if I’d ever been to Nando’s before. I grunted. After 10 minutes’ deliberation, I opted for the quinoa salad. Then I realised how rubbish my bants had become already, so I asked for a bit of chicken on top. It cost £9.50. I’ll be honest: The quinoa salad is definitely nice if you like that sort of thing. But I don’t.

Alan White / BuzzFeed

And, it turns out, salad can actually be really filling. Who knew? I spent the next three hours back at my desk alternately belching and farting, but I don’t think anyone noticed. If they did, I was past caring. I am a wonderful colleague.

Lynzy Billing / BuzzFeed

The evening came, and I still didn’t feel good. I walked into the restaurant and the waiter asked me if I’d ever been to Nando’s before. I fixed him with a steely eye. It was time to turn this ship around. I looked at the new additions to the menu, and something stood out. The churrasco thigh burger.

I ordered it extra hot, with mash and coleslaw (costing £10.45), drank gallons of Diet Coke, and within 15 minutes it felt like the last 10 hours had been a bad dream. Here it was. The alpha and omega. My perfect Nando's meal. I felt alive. Invigorated. Refreshed. I slept like a baby, and that was good news, because I had a 4am start.

In the early hours of the morning, I jumped on a bus to Gatwick Airport. Why, you ask? Because it’s got the one branch in the UK that serves a Nando’s breakfast. I arrived and met the charming Nando’s lady and restaurant manager, the angels who were going to get me through security and to the restaurant of my dreams.

But disaster struck. I’d forgotten my passport. The Nando’s angels were unphased; they paid for the goods and smuggled them back to me through the departure gates. I ate them all in a nearby Caffè Nero without any of their staff noticing. Given I risked causing a diplomatic incident – either between the border agencies and Nando's or Nando's and Caffè Nero, I'm going to say this is about as cheeky as an airport breakfast gets.

Anyway, here are the headlines: The Nando's benedict (£8.40) is a) what it sounds like (eggs benedict, but with chicken), and b) actually kind of works, but I think you have to order it with hot chicken, otherwise it could feel a bit gloopy. The chicken and herb omelette (£6.95), which shouldn’t be that inspiring, is actually a thing of beauty.

Lynzy Billing / BuzzFeed

Alan White / BuzzFeed

Finally, the corny browns (basically hash browns but with corn) are utterly incredible and should be placed on the menus of every Nando’s immediately. I left feeling as good as you can when you’ve got up at 4 am to eat chicken with eggs and hollandaise sauce.

At lunchtime, I knew it was time to play it safe and take another break from the chicken. I walked into the restaurant and the waiter asked me if I’d ever been to Nando’s before. I laughed in his face.

I was so used to the refreshing warmth of peri-peri that I was ready to swig it from the bottle. The only way I could inject any excitement into the taste was by making a palette with every single sauce on a spare plate and randomly dipping my chips into it like a gibbering impressionist painter.

The truth was that I was beginning to lose my mind.

When I closed my eyes, all I could hear was the clink of cascading ice. The rasping bark of South American music. The crackle of chicken skin. The yuppies networking. The – hang on.

Alan White / BuzzFeed

I’d been told of a classic veggie “hack” – ordering a beanie wrap (£8.65) and putting halloumi in it. (I’d heard a bunch of these from people all week: things like mixing peri-tamer off the kids’ menu and hot sauce, ordering half chicken and garlic bread and making your own garlic sandwich, making a kind of pizza with pitta, halloumi, and sauce, and so on).

Lynzy Billing / BuzzFeed

This was solid. In fact I’d go so far as to say it was an enjoyable vegetarian meal, and you’ll basically never hear me say that.

In the evening, it was time to go somewhere special. Southwark Nando’s. I walked in, and the waiter asked if I’d ever been to Nando’s before. “Not...not like this,” I replied.

Lynzy Billing / BuzzFeed

Alan White / BuzzFeed

You see, I’ve not commented on the decor and architecture much, because you sort of know what you’re getting with Nando’s, don’t you? South African art on the walls, South American music in the background, lots of wood panels and grey slate surfaces – that sort of thing.

But this was special. It’s in a high-ceilinged spot under the railway arches, and in the middle, you find what I swiftly dubbed the Nando’s nests of love. This was my church. This was where I’d heal my hurt. It’s the kind of place you’d take a date. In fact, it’s the kind of place you’d take your partner on their birthday (erm, as it happens, I did actually do this during the week. I promise you she was cool with it).

Nando's

I got back on the chicken wagon. Because now only chicken made me feel happy. I knew too much chicken made me sad, but not as much as no chicken.

Nando's

In case their lawyers are reading, I’m not saying Nando’s chicken in large quantities is as addictive as cocaine or nicotine. I’m just saying that if you look at the low points during the week, they pretty much only came when I didn’t eat it. I basically experienced what appeared to be withdrawal symptoms.

And here’s the thing. I finished my quest on day five. And I was kind of glad it was over, but I felt OK. On day six, I went away for the weekend with my partner. We were in town, looking for a nice local restaurant for dinner.

We ended up in Nando’s. Again.

Alan White / BuzzFeed

So what did I learn?

By this point I had some clear thoughts on why everyone loves Nando’s. Above all, I had a simple answer:

Nando’s is popular because it’s anything you want it to be.

You hear the jokes about lads, banter, and all the rest of it, but over the course of the week I ate in chains all over London and in two provincial towns, and at no point did I ever feel I had a handle on what a typical customer looks like. There were people on dates. There were groups of teens. There were workers taking their lunch breaks. All human life is here. Also:

– The food is good. The chicken’s not organic, but nor is it battery-farmed. It’s cooked in front of you, pretty much, in double-quick time, and likewise, hot, in a pitta, doused in ketchup, it’s anything you want it to be. I even ate the livers. They were fine. As is all the other stuff. Want a steak sandwich? Why not. Even the coffee’s not bad. If you order two meals a day from Nando's and don't go crazy with fino sides and all the rest of it you'll spend about £100, which isn't too bad, though it's pretty hard to do.

– The staff are friendly! And generally pretty happy! I swear, none of them had any idea I was doing this for a piece. Whatever employment strategies they’re using, this is basically unheard of in British catering. I took time to talk to them where possible. Yes, they like their job. Yes, they like the food. Especially the free food. No, they can’t help you get a black card. Even if you do have to order yourself, you should tip them.

– I lost three pounds. I have no idea how that happened. Though I did spend an evening and morning shitting myself inside out due to an overdose of peri-peri, and I think that might have helped. But the point is, it’s not too bad for you, and that’s part of the appeal.

– Here are the selfies...

Lynzy Billing / BuzzFeed

17 Insanely Delicious Ways To Eat Animal Crackers

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 07:34:00 -0700

An animal that even vegetarians can nom on.

Jenny Chang / BuzzFeed

Coney Island Cheesecake

Take a trip to Coney Island with each cracker-crusted bite. Recipe here.

howsweeteats.com

Lucky Rainbow Bark

You'll definitely be lucky to try these. Recipe here.

thedomesticrebel.com

Circus Animal Truffles

For every day you're trufflin'. Recipe here.

sixsistersstuff.com

View Entire List ›

36 Ingenious Ways To Eat Peanut Butter For Breakfast

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 07:34:00 -0700

Other than, you know, straight from the jar. No judgment.

Lauren Paul / BuzzFeed

Peanut Butter & Jelly Mini Pop Tarts

They're basically pies you can eat for breakfast. You're welcome. Recipe here.

Sarah / Via bromabakery.com

Peanut Butter Pull-Apart Muffins

Basically PB monkey bread to go. Recipe here.

Stephanie Eddy / Via ilovepeanutbutter.com

Single Serving Breakfast Bread Pudding

Ooey gooey and all for you. Recipe here.

Kylie / Via immaeatthat.com

View Entire List ›

Here Is What A Registered Dietitian Eats In A Typical Day

noreply@blogger.com (Weight Loss Tips) — Sun, 7 Jun 2015 06:10:00 -0700

Jessica Jones, M.S., R.D., co-host of Food Heaven Made Easy, shares what she eats and drinks for breakfast, lunch, dinner, and snacks.

Alice Mongkongllite / BuzzFeed

Hi. I'm Jessica Jones. I'm a registered dietitian with a master's degree in nutrition.

I work as an outpatient dietitian for a primary care clinic in California. I spend my days teaching nutrition classes and counseling patients on healthy eating for weight loss, diabetes, hypertension, and high cholesterol.

Jessica Jones

Degrees and experience aside, the thing that makes me feel most official is my DIETITIAN badge.

Jessica Jones

View Entire List ›

All American Maxi

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 22:04:00 -0700

It is getting hot, hot, hot where I live! I promised myself back in the winter with our record-breaking snow that I wouldn’t complain about warm temperatures. So instead, I’m just going to keep my mouth shut and work on finding clothes that can help me beat the heat.

Bridget Maxi Dress in Navy c/o SWAK Designs (also comes in black/ivory)
Leather Bucket Bag c/o SimplyBe
Lane Bryant sandals, old (similar)
Bracelet, purchased from Rocksbox subscription (get a free month of Rocksbox using code authenticallyemmiexoxo)
IGIGI cuff, old (similar)
Kate Spade Necklace (similar), Julie Vos Necklace (similar)

This maxi dress from SWAK is super comfortable. It’s like pajamas, but perhaps even comfier. For reference, I’m wearing the 3X and am 5’10. I wasn’t so sure when I put it on if I’d like it or not as the material is very thin and can be clingy. After I saw the photos though, I love it. I somehow have lost all my Spanx (seriously, how does that happen?) so I’m not wearing any shapewear here but would be more comfortable with a light layer underneath as the fabric can be quite sheer when it’s stretched. If you have a slip, that would work also. The straps were just about the same width of my bra straps, so if you’re worried about that, I’d suggest a navy bra or maybe strapless. Also note, the back is quite exposed but you can still wear a normal bra with it.

Photos by Emily Moseley

Disclosure: This post contains affiliate links.

All American Maxi originally appeared on Authentically Emmie on June 7, 2015. If you are reading this on a different site or a different feed than Authentically Emmie, it has been taken without permission.

The post All American Maxi appeared first on Authentically Emmie.

17 Scandinavian Restaurants Serving Impossibly Beautiful Nordic Food

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 20:41:00 -0700

Feast your eyes on this.

Noma — Copenhagen, Denmark

instagram.com

Meyers Spisehus — Lyngby, Denmark

instagram.com

Apotek — Reykjavik, Iceland

instagram.com

Geranium — Copenhagen, Denmark

instagram.com

View Entire List ›

7 Things Sexually Active Women Should Know How To Say Out Loud

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 11:48:00 -0700

Because no one else is going to speak on your behalf.

BuzzFeed Yellow / Via youtube.com

30 Adorable Dogs Dressed Like Tacos

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 10:40:00 -0700

Two of our favorite things combined.

"What do you mean you have a craving for tacos?"

instagram.com

"Do you think I overdid it on the lettuce?"

instagram.com

"We're about to make some guacamole."

instagram.com

"Put me down, human. I'm not for consumption."

instagram.com

View Entire List ›

You Need This Garlic Cheese Bread In Your Life

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 08:40:00 -0700

You need this cheesy goodness in your life.

youtube.com

Which Type Of Salsa Are You?

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 08:40:00 -0700

Because people like to say “salsa.”

Jupiterimages / ThinkStock

Take BuzzFeed's Get Fit Summer Challenge, Have The Best Summer Of Your Life

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 08:40:00 -0700

This is a four-week exercise plan that requires only dumbbells and 30 minutes four times per week. Cardio included.

Lauren Zaser / Justine Zwiebel / BuzzFeed

Justine Zwiebel / BuzzFeed

1. On Mondays, Wednesdays, and Fridays you'll do strength workouts that work your entire body.

Mondays also target your arms.
Wednesdays also target your legs.
Fridays also target your core.

2. You'll do the same Monday, Wednesday, Friday workouts each week for the entire month, each week using incrementally heavier dumbbells. For example, if you did 10-pound goblet squats on the first Monday of the challenge, aim to use 12-pound dumbbells in week two. If you don't have access to dumbbells in the weights you need, you can add extra sets to your workout instead.

3. When selecting a weight to start with, there's a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should use heavier weights.

4. Saturdays are for cardio. You will choose the exercise you most enjoy — running, swimming, biking, elliptical, rowing, etc. — and we will give you guidelines for time and intervals.

View Entire List ›

25 Healthy Recipes For BuzzFeed's Get-Fit Summer Challenge

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 07:43:00 -0700

We created 25 mix-and-match breakfasts, lunches, dinners, and snacks to go along with the Get Fit Summer Challenge, a four-week exercise plan.

Justine Zwiebel / BuzzFeed

Some workouts are strength training, some are cardio. And you need to eat food that will leave you feeling energized and happy, not bloated or sluggish. BuzzFeed Food editors worked with Erica Giovinazzo, MS, RD, to create a meal plan that's full of protein and fresh produce, with enough starchy carbohydrates (like sweet potatoes, white potatoes, and rice) to fuel your workouts.

There are five breakfasts, five lunches, five dinners, five light snacks, and five big snacks that you can mix and match to eat right for the whole month.

Absolutely. Also, if you're looking to lose weight, you're going to have to eat a little less than if you're only looking to kick ass and get in better shape. To figure out your personal daily caloric needs for the Get Fit Summer Challenge, use the two-step guideline created by Giovinazzo that are at the bottom of this post.

Via youtube.com

View Entire List ›

23 Spicy Dishes For People Who Love The Burn

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 07:40:00 -0700

Feel the heat.

Jenny Chang / BuzzFeed

Roasted Vegetable Pizza With Ghost Pepper Sauce

Spiciest ingredients: A ghost pepper, jarred hot pepper rings.
Here's the recipe.

thecookiewriter.com

Budae Jjigae

The dish has interesting roots in the Korean War, and evolved from kimchi soup.

Spiciest ingredients: Red chili powder, red chili paste.
Here's the recipe.

cherryonmysundae.com

Ayam Rica-rica: Spicy Chicken

Spiciest ingredients: Bird chilis, a chunk of ginger.
Here's the recipe.

hayucooking.com

View Entire List ›

30 Bacon Recipes That Prove It's The Best Food On Earth

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 07:40:00 -0700

Bacon is bae. Duh.

Bacon Mashed Potato Cheese Bombs

Hot and dangerous. Recipe here. You're welcome.

Amy Erikson / Via uchi.spoonuniversity.com

Bacon Guacamole Grilled Cheese

This is not a drill. Recipe here.

Gabby Phi / Via texas.spoonuniversity.com

Bacon Cinnamon Rolls

Brunch will never be the same. Recipe here.

Alvin Zhou / Via spoonuniversity.com

Peanut Butter Bacon Sandwich

Sorry, jelly. Here's how.

Christin Urso / Via texas.spoonuniversity.com

View Entire List ›

Take BuzzFeed's Get Fit Summer Challenge, Have The Best Summer Of Your Life

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 06:55:00 -0700

This is a four-week exercise plan that requires only dumbbells and 30 minutes four times per week Cardio included.

Lauren Zaser / Justine Zwiebel / BuzzFeed

Justine Zwiebel / BuzzFeed

1. On Mondays, Wednesdays, and Fridays you'll do strength workouts that work your entire body.

Mondays also target your arms.
Wednesdays also target your leg.
Fridays also target your core.

4. Saturdays are for cardio. You will choose the exercise you most enjoy — running, swimming, biking, elliptical, rowing, etc. — and we will give you guidelines for time and intervals.

View Entire List ›

Here's The Friday Workout For The Get Fit Summer Challenge

noreply@blogger.com (Weight Loss Tips) — Sat, 6 Jun 2015 06:55:00 -0700

All you need is dumbbells and 30 minutes for a workout that challenges your whole body with an emphasis on your abs.

Justine Zwiebel / BuzzFeed

Here's how it works:

1. Do 5 complete rounds of Circuit A, resting 60 seconds between each round.
2. Before you start Circuit B, rest for 60 seconds.
3. Do 3 rounds of Circuit B, resting 60 seconds between each round.
4. You've completed the Full-Body + Core workout!

Do 8 reverse lunges (per side):

• Keep your chest up and back straight.
• Don't let your back leg touch the floor.
• Push through the heel of your front foot to return to standing.

Lauren Zaser / BuzzFeed

View Entire List ›