How do I run?

You're on your first run. You're proud of yourself for getting out there. You stretch the legs a little, walk a couple of minutes and then you're out of the gates- running! You're amazing! Your legs are pumping, your chest is heaving, your arms are cranking and... ...45 seconds later there is an indescribable pain in your side, your lungs are on fire, your shoulders hurt and your neck is scrunching up. Does this sound familiar?

Don't be discouraged!!! Everyone has been a first-time runner at some point. Whether you're a seasoned veteran or a running newbie, there are several things to keep in mind. These tips will truly help you find a little more balance and control along your journey.

1.) Posture
Your head should be up with your gaze out about 10-20 feet in front of you. Square your shoulders and keep them level. Keep your back nice and straight. As you get tired, you may have the tendency to slump forward- which can lead to neck, shoulder and back pain. If this happens, poke your chest out a little, straighten and relax the neck. Check in with your posture every few minutes.

2.) Land mid-foot
I ran heel-first for years and always wondered why I got tired so fast. Running on your heels is a sign that you're strides are too big and you're using the heels to brake. This can actually lead to injury and early exhaustion. Running on your toes is a little dangerous, too. It can cause tightness in the calf and shin splints. So, find the happy medium and try to land on the middle of the foot and roll through the center toes.

3.) Keep your hands at your waist
This may sounds too low if you're used to running with your arms in tight and up high by the chest. But trust me, it'll help to keep your shoulders and neck relaxed. Keep your arms at around a 90 degree angle and let the hands almost lightly brush the hips. Remember: you're swinging the arm from the shoulder not the elbow.

4.) Don't crack the eggs! (Hands relaxed)
Imagine you're holding a delicate egg in each hand. The more relaxed the hands are, the easier it will be to keep tension from creeping up into the neck and shoulders. I find myself thinking about this constantly as I have a habit of balling my hands up into fists.

5.) Arms by your side
Draw an imaginary line down the middle of your body. Don't let the arms cross over to the other side as you swing. Crossing over the chest can lead to slouching and you know what that leads to...

6.) No bouncing
Ever see those runners that look like they're running on springs? Looks exciting but is a waste of energy! Try to keep your stride even, low and focus on a quick foot turnover. I like to think of a zip line running through the middle of my chest and the rest of my body is along for the ride.

7.) Breathe and warm up properly!

I hope this helps! Happy running!

The Importance of Warming Up, Cooling Down and Stretching

Listen! You should ALWAYS start with a warm-up and end with a cool-down. Why are they so important?! A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles' temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart as you start your run.

The cool-down is just as important. It keeps the blood flowing throughout your body. Sudden stopping can make you light-headed and can cause a quick drop in blood pressure. Winding down causes a more gradual drop in heart rate and BP.

It's not a good idea to stretch cold muscles, so try not to start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling. Don't rush your warm-up!

Start your run. Don't start out racing, but instead jog slowly and gradually build up your speed.

After you finish your run, cool-down by walking or slowly jogging for 5 to 10 minutes.

Then stretch! Your body should be warm and stretching should be easy. Stretch your lower ba ck, neck, calves, hamstrings and quadriceps. Hold each stretch for 15 to 30 seconds.

Healthy Breakfast Ideas

There is a lot of confusion about what constitutes a healthy breakfast, one of the most important meals of the day for both weight management and optimal health. I suggest always trying to eat at least one serving of whole grains or fruit along with lean protein.

If you choose a cereal that is low in added sugar and low in fat, cereal can be one of the best sources of whole grains and fiber, both of which are important for controlling cholesterol and reducing your risk of diabetes. Add a serving of fat-free milk for protein and you have a balanced breakfast. If you find that you get hungry an hour or two after eating cereal, you may want to consider eating a breakfast with slightly more protein such as an egg white omelet (adding vegetables would be even healthier) and whole grain toast with no-sugar-added jam or cholesterol-reducing butter spread.

Other options:

One cup of fat-free Greek yogurt (it's higher in protein than regular yogurt) topped with one-half cup of low-fat granola or high-fiber cereal and one-half cup of berries. This provides you the equivalent of 2 ounces of lean protein, a serving of whole grains, and an anti-oxidant-rich fruit boost.

Healthy breakfast sandwich made with a whole grain English muffin, one egg (or two egg whites), and either a slice of low-fat cheese, a slice of Canadian bacon or a vegetarian breakfast patty. Serve with half a grapefruit for an extra dose of vitamin C.

Oatmeal plus -- I sometimes find that my clients get hungry if they eat oatmeal alone so I recommend making it with a little extra water and adding a scoop of protein powder to protein fortify the oatmeal. I prefer whey protein but other types of protein work well, too. Slow-cooked oatmeal is best but no-sugar-added instant oatmeal is good, too. If you want to boost the healthy value even more, add a tablespoon or two of chopped nuts for extra nutrients, fiber and heart healthy monounsaturated fat.

Benefits of weight training

BENEFITS OF WEIGHT TRAINING


NEUROLOGICAL
Acute:
The brain sends a message that activates our muscle cells. The strength of the signal between the thought and the muscle contraction is based on how many motor units are required and the speed of their recruitment to complete the given exercise. The more complex the movement or the more weight you’re lifting, the stronger the signal and thus, more motor unit recruitment. From the first set to the second set of an exercise you see small improvements. We often see a fixed stare, holding of the breath, jerky movements, imbalances, etc.
Chronic:
The more you perform the movement the smoother it becomes. You can begin to multi-task without losing form. You can breathe easier and take fewer breaks. Finally, the movement will become automatic.

MUSCULAR
Overload principle: In order to create a change in the body, we must give the system a stimulus that pushes it past what it’s accustomed to. The body responds to damage by an increase in cell pressure. This is also known as, “The pump.”

GENETICS
-body type
-muscle fiber distribution
-metabolism
-location of fat

SIGNS OF FATIGUE AND OVERTRAINING
-loss of strength gain
-sleep and appetite disturbances
-increase in resting heart rate
-mood changes
-impaired immune response
-unintentional decrease in lean body mass

LONG TERM BENEFITS
-increase in muscle strength and mass
-increase in bone density
-increase in metabolism
-decrease body fat
-increase in connective tissue strength
-increase in blood flow
-increase in cardiovascular prowess
-decrease resting heart rate

Sonia's Basic Nutritional Information and Grocery List

Sonia’s Basic Nutritional Information

Below is a "grocery list" of good food! I included a few of my personal favorites. You've got loads of options. What I have listed is a breakdown of healthy carbohydrates, proteins, and fats. Yes, fats. Fat makes up part of every cell in our body and we need it (in moderation...). We need all three (CHO, PROTEIN, FAT).

-As a general rule for shopping: if you've got two options, compare them! If you need something sweet, ask yourself if you can substitute something with less fat. Try to avoid transfat altogether! You'll see saturated and unsaturated fats, monounsaturated and polyunsaturated. Saturated means that it has hydrogen, making it denser and harder to break down. So: less saturated fat is what you want to look for. Mono and poly are the good ones! They're on the list below. If you have more questions, please ask me.

-Think about "Grazing" or "Fueling" your body instead of "Filling" it. These terms make a big difference. We can't change overnight, but we can slowly introduce new ways of thinking.

-Metabolism is the building up and breaking down of proteins in the body. Your machine works hard to process what you put in it. So make it easy on yourself. Eating smaller more frequent meals helps burn your fuel much more effectively. Eat breakfast!!! What you're doing is breaking the fast. This is one of the key components of speeding up your metabolism (encouraging it to burn fat faster!!!).

CARBOHYDRATES: 45-60% (Our primary fuel source)
PROTEIN: 12-20%
FAT: 10-25%


Proteins: (breakdown time depends on the protein)
Beef (cubed steak, chuck roast, hamburger- choose the leanest one you can find!)
Chicken breast (no skin)
Turkey
Scallops
Tuna
Pork loin
Salmon
Halibut
Soy burger
Lentils
Kidney beans
Cottage cheese
Yogurt
Tofu
Roasted soynuts
Peanut butter
Soy milk
Eggs

Carbohydrates:
(Complex- longer lasting energy; takes 2-3 hours to break down)
Corn
Oat bran
Whole grain breads
Oatmeal
Pasta
Rice
Cous cous
Quinoa

Vegetables:
Boiled corn
Peas
Sweet potatoes
Lima beans
Carrots
Onions
Tomatoes
Lettuce
Asparagus
Cabbage
Greens
Spinach!!

(Simple carbs- these are monosaccharides, fructose. AKA- instant energy! This is a great way to get your carbs. 15-20 minutes to break down)

Juice
Honey
Prunes
Apricots
Figs
Bananas
Grapes
Cherries
Apples
Pears
Pineapples
Oranges
Strawberries


Fats: (it takes about 9 hours to process fat in the body. 9 hours...)
Walnuts
Almonds
Olive oil
Fish oils
Canola oil
Avocados
Eggs

My day to day between meal snacks tend to include:
V8
Honey sticks
Trail mix (almonds, raisins, and walnuts)
Yogurt
Fruit
Cottage cheese pack with fruit (Knudsen's)
AND LOADS OF WATER!

Grocery Store Basics

Grocery Store Basics

Produce: Start Here
Fresh fruits and veggies are the foundation of a healthy diet. Here are some of the best picks to help you reach your goals:
Apples are good to have on hand for a quick snack. They’re usually cheaper by the bag, and they last for a while, so don’t be afraid to stock up.
Bananas are another handy snack. This fruit is also an essential if you’re a fan of smoothies. Wait for them to ripen (with a few brown spots), then peel, slice, and freeze in an airtight container for a quick, frosty addition to your favorite smoothie combo.
Lettuce. Skip the iceberg (it’s low in nutrients) and grab a head of Romaine, Spinach (for salads and sandwiches) and some mixed baby greens (also great for salads).
Carrots are a simple snack (try dipping them in almond or peanut butter for a new twist) and a common ingredient in soup and stir-fry.
Dark green, leafy vegetables. If you buy just one produce item, this should be it. Greens are high in calcium, folate, and vitamin C, and delicious. There are lots of varieties of greens (broccoli, kale, chard, and spinach are popular examples).
Avocados, those mysterious egg-shaped fruits, are rich in good fats, and delicious additions to sandwiches, wraps, or salads. Buy them when they’re green and allow them to ripen on your counter—they’re ready to eat when soft. Homemade guacamole makes a flavorful addition to veggies, burritos and baked chips.
Other seasonal foods. Whatever is in-season in your region is usually most nutritious and flavorful. Check out this list of seasonal produce items to add to your cart throughout the year.

What to Avoid in the Produce Section:
Fortunately, nothing in this section is bad for you, and each item offers some health benefit. You can’t go wrong if you aim for variety, filling your cart with a bounty of colorful fruits and vegetables during each grocery trip.

Bread & Cereal Aisles
Bread, cereals and other grain products can often be the most confusing to buy, and healthy sounding phrases on their packages (Health Nut, 12-Grain, and more) don’t make it any easier. For the best bet, ignore the claims on the front of the box and go straight to the nutrition label.
Whole wheat bread. To make sure you’re buying whole grain bread (which is superior in nutrition and arguably, flavor) make sure “whole” is the first word on the ingredient list. The same goes for buns, bagels, English muffins, pitas, and other bread products.
Sprouted grain bread (Ezekiel is a common brand) is usually sold in the freezer case or natural foods section. It’s made entirely of sprouted whole grains, which are more easily digestible for some people. This bread also boasts protein (and all essential amino acids) and fiber.
Whole grain pasta. Choose whole wheat pasta and couscous, or even brown rice pasta for variety.
Brown rice is a healthy addition to many meals. For quicker cooking, you can soak it on the counter for a few hours before boiling it, or buy precooked brown rice in the freezer section that you can reheat in the microwave in minutes!
Healthy cereals are those made with whole grains and without added sugar. Oatmeal is a hearty breakfast staple that cooks in minutes. Buy instant or quick oats to save time. When cooking it on the stove top, add a handful of frozen blueberries for a scrumptious breakfast truly fit for champions.

What to Avoid in the Bread & Cereal Aisles:
Snack cakes, doughnuts, muffins, Danishes and other pastries don’t make healthy breakfast choices.
Sugary cereals, especially those marketed to kids
Limit “wheat flour” products. Don’t let words like “wheat flour” or “wheat bread” fool you. Unless the ingredients list “whole wheat” as #1, these products are just posing as healthy.
Limit white flour products. Refined grains (white bread, rice and cereals) are missing the most nutritious parts of the grain.

The Dairy Case
Most grocery stores place dairy in the very back so that you’ll have to walk through the whole store (and past its enticing food items) to get to it. But even though it’s in the back, dairy holds an important place in most people’s diets. So what are the top picks?
Skim milk has just as much calcium as other varieties, but far less saturated fat. If you’re intolerant of milk (or prefer not to drink it), try dairy alternatives like soy or rice milk. The fortified varieties have as much calcium and vitamin D as dairy milk, but are free of saturated fat and cholesterol.
Low-fat yogurt is getting more praise everyday for supplying our bodies with probiotics, the healthy bacteria that keep our intestines happy. Choose low-fat and natural varieties, but watch the sugar content. Soy yogurt, which is fortified with calcium and contains probiotics, is another good choice.
Keifer, basically, is drinkable yogurt. It’s mildly tangy, usually sweetened and whipped with fruit. It has many of the same health benefits as yogurt.

Cheese. Admittedly, some low-fat cheeses don’t taste as good as the “real” thing, but this is improving. Cheese is high in calcium, so even if you splurge on the full-fat varieties, it’s still healthy to eat it in moderation and when you keep your portions in check.
Butter is a food to be enjoyed in moderation. It has about the same amount of fat and calories as margarine, but is often a better choice since margarine can be loaded with trans fats.
Eggs and egg whites are great sources of protein. Many experts and consumers agree that the best tasting (and possibly most nutritious) eggs come from organically-fed and pasture-raised birds.

What to Avoid in the Dairy Case:
Whole (full-fat) milk
Yogurts made with whole milk and/or lots of added sugar
“Cheese products” which are highly processed cheese-like foods, but aren’t real cheese
Margarines made with hydrogenated oils

Meat & Other Proteins
Meat is often more expensive than plant-based proteins, but you can buy meat on sale and freeze what you can’t use within a few days. Keep in mind that a healthy diet will include a variety of protein sources, so don’t be afraid of going meatless and opting for beans or the occasional tofu—both of which make healthy additions to any meal.
Boneless, skinless chicken breasts are an ultra-simple and healthy source of protein. Go for hormone-free chicken when possible.
Canned chunk-light tuna in water is healthy and convenient when making sandwiches and topping salads. Avoid tuna packed in oil, and watch for added sodium. Try canned salmon for variety.
Fish is a heart-healthy protein source thanks its omega-3 fatty acids. Choose fresh if it fits your budget and lifestyle, or frozen. Cod, flounder, haddock, halibut, trout, wild salmon and tuna are the best choices.
Beans are good sources of protein, fiber and other nutrients. You can buy them canned, but for superior flavor (and price), buy dried beans. Some staple varieties include black beans, garbanzo beans (chickpeas), and kidney beans. Add them to soups or salads, or over some brown rice, with grated cheese and salsa for a simple and satisfying supper.
Tofu is a healthy source of plant protein that’s also cholesterol-free. Look for extra firm varieties in the refrigerator section to add to stirfry, or “silken” varieties to add a protein boost to smoothies. Get more tofu tips here.
Lean beef isn’t that hard to find. Look for USDA Select or Choice grades of beef that are trimmed of fat or marked as “lean,” such as round, sirloin, flank steak and 95% lean ground beef.

What to Avoid in the Protein Department:
Processed meat products, such as hot dogs and salami
Processed deli meats, such as bologna
High fat pork products (spareribs, ground pork, pork sausage and bacon)
High-fat sausages (bratwurst, Italian sausage, knockwurst, Polish smoked sausage)

Extras:
Salad dressing. Read labels to find ingredients that you recognize. When you find one you really like, you’ll likely eat more salad, which is a good thing!
Olive oil. Buy extra virgin for the best flavor.
Herbs and spices—stock up! These add flavor to any dish without adding fat or calories. Some basics are cinnamon, cumin, black pepper, oregano, and basil. They can be expensive when you buy them all at once, so buy them as you need them for recipes, and check out the prices on the bag-and-weigh spices at your natural-foods grocery store, which are much lower in cost.

What to avoid:
Be on the lookout for foods that contain the ingredients below. When they do, put them back on the shelf.
Hydrogenated oil
Shortening
High-fructose corn syrup
Artificial colors or flavors