8 Steps to Train Yourself to Run …

8 Steps to Train Yourself to Run …

 

Training yourself to run is more than a good project, it’s very rewarding! I started training myself to run about two years ago, and I haven’t looked back since. Next year will be my first attempt at a full-blown marathon! If you want to give the sport a try, you don’t need to pay a personal trainer. You can train yourself to run if you really want to! It takes a lot of hard work and dedication, but the end result is more than worth it. Here’s how to train yourself to be a runner!

1. Just Do It

When training yourself to run, you can’t make excuses. The first step is to just get out the door. No matter how tired or sore you are (and you will be sore the first week!), you have to get on the track and get to moving. Try to run at least a little each day until your strength builds up.

2. Build Slow Progress

When you first start out training yourself to run, you can’t expect immediate progress. You have to be patient to see results! Start out your first week with a realistic goal. A half-mile or a mile is good. Run at least 5 days that week and try to complete your goal. The next week, add a little more distance to your run. Keep doing this until you’ve built up to your goal or until you’ve come a long way in running.

3. Stay Hydrated

This is probably the absolute most important tip I can give you for training yourself to run. If you’re dehydrated, you won’t make it far on the track, and you can end up very sick or in the hospital at worst. Be sure to start drinking 3 or 4 eight ounce glasses of water each day, and always take a water bottle with you on your run. Stay healthy and hydrated!

4. Eat Good Energy Sources

Running burns an extreme amount of calories. In order to stay healthy and strong, and have a good performance on your run, you need to eati good energy sources. Since you burn about 100 calories per mile that you run, try to consume twice that amount after a run. And make sure you incorporate plenty of protein and calcium into your diet. Protein promotes energy, while calcium helps ease muscle pain

5. Don’t over-do It

Many first time runners think they have to prove to themselves and the world that they can press on no matter what. This is a good attitude and spirit to have; however, you have to build up tolerance and muscle strength to be able to safely push your limits. You can’t start out running on sheer willpower alone! Take a few days each week to rest and recover. Your muscles will perform much better if you do. Train yourself to run by listening to your body’s needs and heeding them.

6. Cut Yourself Some Slack

All runners, even the best of the best, will have some days where they just don’t have any desire to run. This is your body telling you to back off. You are doing great with your training, so now you need to reward yourself! Don’t withhold sweets from yourself, or feel bad because you had to stop running sooner than you wanted. Give yourself some slack and have an ice cream. You deserve it! Just don’t make it a daily habit.

7. Cross-Train

A good practice to put into habit while you train yourself to run is cross training! On the days that you choose not to run, or at least once a week, you should do some other type of exercise. Running is repetitive; you use the same muscles in the same form over and over again. Time to use those other muscles! You’ll be surprised at how much cross training will improve your run. Some good examples of cross training are using an elliptical, taking a spin class, swimming, doing yoga, or trying a cardio abs session.

8. Take Care of Your Body

Want to know how to train yourself to run? Take care of your body. It’s the only one you’ve got, and you don’t get a replacement. Don’t beat yourself so mercilessly that you end up permanently hurt or in the hospital. Drink enough water, eat a good balanced diet, and always stretch your muscles before and after a workout. Above all else, accept yourself, and be proud of your progress!

Training yourself to run is attainable, but not without a little support from yourself, family, and friends. Don’t be too hard on yourself; remember that you will only perform as well as you think you can. Encourage yourself to be better, but know that you are doing great right now. Feel proud that you have accomplished this much and have started to train yourself to run! Do you know how to train yourself to run? Please comment below with your tips!

9 Telling Signs You Do Not Drink Enough Water …

9 Telling Signs You Do Not Drink Enough Water …

 

The signs you do not drink enough water are often easily confused with symptoms of something else, so it can be confusing to know if you’re suffering from dehydration or simply a migraine… but I can help! If you’re experiencing more than two of the following, then you might be dehydrated, and it’s time to have some water, sweetie! Here are 9 telling signs that you do not drink enough water.

1. Dry Mouth

If your mouth is dry, chances are, you’re at least mildly dehydrated, and it’s time for a drink. Keep a bottle of water with you everywhere you go, and sip from it often. Keep in mind that some medications can also cause dry mouth, so if you’re experiencing just this one sign that you do not drink enough water, it could just be a side effect from a drug, not from actual dehydration.

2. Headache

A mild to moderate headache, especially when combined with one or more of these other symptoms of dehydration, can be another sign you do not drink enough water. If it seems like you’re always suffering from a slight headache, your body is probably trying to tell you to drink more water!

3. Peek in The Potty

Okay, this may sound a little gross, but people who are suffering from dehydration have darker-colored urine… so check the potty when you pee. If your urine is dark yellow or worse, dark brown, then you’re probably dehydrated. Drink more water!

4. Dizziness

Dizziness or vertigo is another sign you do not drink enough water. Again, this symptom of dehydration can be caused by other things, like medication or sleepiness, but if you feel it in combination with other symptoms on this list, you could also be dehydrated.

5. Hunger

Did you know that sometimes when you feel hungry, you’re actually thirsty? Slight hunger pangs are another sign that you do not drink enough water. Before you grab a snack, try drinking a glass of water. If your hunger pangs recede, chances are, you weren’t really hungry, you were thirsty!

6. Sleepy

Lethargy and overall sleepiness is another sign you do not drink enough water. This is your body’s way of slowing down to conserve water, so listen! To perk up, and give your body what it needs, drink a cool glass of water, slowly, and see if that helps.

7. Dry Skin

Dry skin is another symptom of dehydration. If it seems like you’re always applying lotion or lip balm, and you’re still flaky and dry, you could be dehydrated. Remember, healthy skin is hydrated skin… drink up!

8. Increased Heart Rate

A rapid, fluttery heartbeat is another sign you do not drink enough water, and one of the scariest. Keep well-hydrated. How much water do you need to drink in a day? The average person needs 64 ounces (that’s 8 small glasses) every day.

9. Thirsty!

Finally, of course, the most logical sign you do not drink enough water — you’re thirsty! If you’re well-hydrated but always thirsty, it could be a sign of diabetes, but if you’re always thirsty and you know you don’t drink enough water, well, what are you waiting for? Drink up!

If you suffer from more than two of these signs you do not drink enough water, then you may really be dehydrated, so grab a glass and get hydrated, now! None of these symptoms are pleasant, so why torture yourself? Get to the tap, carry a bottle, or become a drinking fountain fanatic… but stay hydrated! Do you drink enough water? How can you tell when you’re getting dehydrated? Do tell!

10 Reasons to Drink More Water …

10 Reasons to Drink More Water … 

 

Reasons to drink more water are constantly featured in the media. The benefits of drinking water are touted constantly with health care professionals in a state of panic that more than three quarters of the world’s population is dehydrated, with people not being motivated to drink water every day. Here are 10 Reasons to Drink More Water:

1. Maintain a Healthy Body Weight

This one should get the attention of anybody who is trying to lose weight or is on a healthy eating program. When people drink enough water, they will effectively be able to assist the regulation of their appetite, as we often mistake hunger for thirst. When the body is getting enough water, metabolism functions at its most optimal level, maintain a healthy body weight.

2. Increased Energy Levels

That slow time of day, that mid-afternoon slump, when yawning is the only activity that is enabling you to stay awake, is not because you had a late night, or that you are completely exhausted, it is more likely that you are suffering from a mild form of dehydration. And before you reach for that extra cup of coffee, try having one or two glasses of water and see that almost immediately, just by the simple action to drink more water, you feel more alert and awake.

3. Healthy Bones

We all know that our body is made up of a large percentage of water, but did you know that your bones are actually made up of 50% of water? In order to make new bone cells and continue maintaining healthy bone levels, you need to drink enough water to help the bones continue to produce new bone cells. This is definitely one of the best reasons to drink water.

4. Eliminate Toxins

water helps to flush toxins and other harmful waste from the lymphatic system, kidneys and intestines. By keeping your system flushed, you will not suffer from the uncomfortable symptoms of a clogged lymphatic system, which can include fatigue and other health problems. Help your liver and kidneys do their jobs by giving them enough fluid to keep your body functioning at its most optimum level.

5. Water for Your Brain

In order for your brain to function properly, and have effective electrical functioning, your brain needs the right amount of water. It is estimated that the human brain gives off the same amount of electricity that a 60 watt light bulb does, and imagine how difficult it must be to get all that work done without enough fuel? Giving your brain enough water is another motivating factor to drink more water.

6. Healthy Skin

Everybody considers a glowing and healthy skin, free of blemishes and blackheads, to be the most coveted feature to a human face. People spend thousands on skin care products each and every year to help them achieve the beautiful, rosy glow of a glossy and healthy skin. What they forget is that drinking enough water will get them half way there, if not more. One of the most important reasons to drink water is for your skin. water helps to flush out the toxins and keep your skin looking fresh and healthy every day.

7. Good Digestion

Drinking enough water aids the effective functioning of the digestive system. For all of those people who suffer from the uncomfortable symptoms of constipation, fibre on its own may not be enough to help you alleviate the problem. In order for the digestive system to be efficient in waste removal, there needs to be enough water to help the functions. So before your reach for a high fibre supplement, check on your water intake first.

8. Jump Start Your Body

Just when you thought you needed 2 cups of coffee at a time to get you and your body going in the morning, in actual fact, if you swapped your morning coffee fix for a glass of water, you will find that you will get going much quicker. Water kicks starts your system, alleviates that dry mouth feelin, and gets all the cells and the muscles rearing to go. Coffee just kick starts your brain, and sometimes that can take longer than you think.

9. Alleviate Heartburn

Despite popular belief, one of the main reasons we get heartburn is not necessarily because we ate that extra hot burrito the night before, but because we have a serious lack of water in the upper section of our gastrointestinal tract. It is one of the major signs of dehydration in the body. One of the biggest mistakes people make is reaching for an antacid product to alleviate the symptoms instead of drinking a glass of water. Over time this could lead to further complications of the stomach, such as ulcers. Now if that is not a serious motivation to drink more water, then I don’t know what is.

10. Vital Cell Function

When there is not enough water in the body, the body starts to draw any water it can from the bloodstream, and without even having to explain that, you know it’s bad. Your heart has to work that much harder because your blood is thicker and your body starts to conserve water by redirecting the blood to less vital areas. This puts great strain on the body, the organs and the cells, something very important to think about when you reach for that soda.
There are many reasons to drink water, and it is a fact that even though we are all aware of the benefits of drinking water, most of us are not anywhere near getting our quota of water per day. The motivation to drink more water is not always strong, when a cold beer or nice fresh cup of coffee is sitting in front of us. These are just 10 reasons to drink more water, what was the most important one for you?

8 Non-weight Related Reasons to Work Out …

8 Non-weight Related Reasons to Work Out … 

 

We all know that exercising is one of the keys to staying trim but I want to talk about some reasons to work out that have nothing to do with dieting! Yes ma’am, there are a plethora of non-weight related reasons to work out that will have you wanting to get out there and break a sweat! So if you thought that exercising was just for gym rats and weight loss, keep reading for the lowdown on the various benefits of working out!

 

1. Improve Your Mood

Have you ever noticed that you’re in a good after working out? People who exercise regularly are at a lower risk for depression and I can totally see why! Even if you start off your workout in a foul mood, it’s hard not to smile and be proud of yourself after you get through a workout! After just 20 minutes of exercise, your body will produce endorphins which are our body’s natural, feel-good neurotransmitters that boost your mood and make you feel great!

2. Improve Your Memory

Another one of the awesome benefits of working out is that it can actually help boost your brain power! A study by Columbia University Medical Center found that the participants in the study who exercised performed better on memory tests than those who didn’t exercise. Exercise increases oxygen and it can also augment the effects of helpful chemicals in the brain so exercising your body is also like exercising your brain!

3. Improve Your Energy

Do you find yourself feeling fatigued often? Do you feel like you need an energy boost but caffeine just doesn’t do it for ya? Well, you’re in luck because working out regularly can give you a natural energy boost and help fight fatigue! A study published by the Psychological Bulletin reported that sedentary people who took part in a regular workout regimen reported an increase in energy and improved fatigue. The next time you feel tired you might want to take a nap but a brisk walk might be just what you need!

4. Reduce Anxiety

Working out doesn’t just keep the blues away, if you experience anxiety you can help fight off the symptoms of anxiety in as little as ten minutes with exercise! Doctors “prescribed” a 10-week exercise program for individuals with anxiety and the benefits were said to be almost the same as with the drug clomipramine. This is great news! Exercise is something that we can all work into our lives to help improve our well-being!

5. Keep Bones Strong

We normally don’t think about strengthening our bones when we exercise but it’s definitely another reason to exercise! As we age, our bones tend to decrease in density but we can help keep our bones strong and healthy by regularly exercising! Engaging in at least 30 minutes of exercise can help strengthen your bones and reduce age-related bone loss!

6. Boost Your Immune System

Exercising helps us feel good and there’s also evidence that it can help give your immune system a boost also! Regular exercise can help you fight off bacterial and viral infections and helps fight off stress which can increase your chance of getting sick. Engage in a consistent exercise routine to see some big benefits in your health!

7. Increase Your Self Esteem

We’ve learned that working out has tremendous mental health benefits and it also has a positive impact on self-esteem! A 2004 study published in the Journal of Psychiatric and Mental Health Nursing found that those with low self-esteem got the most benefit from exercise. But I think we can all agree that exercising makes us like a champion and why shouldn’t we all take advantage of this pleasant side effect?!
I know life gets busy and it can be tough to have a regular workout routine but there are just so many reasons to exercise! I hope this list inspires you to stick to your workout the next time you feel tempted to skip it. There are just too many benefits for us to pass up and we’ll reap the benefits for years to come! What inspires you to work out?

8 Non-weight Related Reasons to Work Out …

8 Non-weight Related Reasons to Work Out … 

 

We all know that exercising is one of the keys to staying trim but I want to talk about some reasons to work out that have nothing to do with dieting! Yes ma’am, there are a plethora of non-weight related reasons to work out that will have you wanting to get out there and break a sweat! So if you thought that exercising was just for gym rats and weight loss, keep reading for the lowdown on the various benefits of working out!

1. Improve Your Mood

Have you ever noticed that you’re in a good after working out? People who exercise regularly are at a lower risk for depression and I can totally see why! Even if you start off your workout in a foul mood, it’s hard not to smile and be proud of yourself after you get through a workout! After just 20 minutes of exercise, your body will produce endorphins which are our body’s natural, feel-good neurotransmitters that boost your mood and make you feel great!

 

2. Improve Your Memory

Another one of the awesome benefits of working out is that it can actually help boost your brain power! A study by Columbia University Medical Center found that the participants in the study who exercised performed better on memory tests than those who didn’t exercise. Exercise increases oxygen and it can also augment the effects of helpful chemicals in the brain so exercising your body is also like exercising your brain!

3. Improve Your Energy

Do you find yourself feeling fatigued often? Do you feel like you need an energy boost but caffeine just doesn’t do it for ya? Well, you’re in luck because working out regularly can give you a natural energy boost and help fight fatigue! A study published by the Psychological Bulletin reported that sedentary people who took part in a regular workout regimen reported an increase in energy and improved fatigue. The next time you feel tired you might want to take a nap but a brisk walk might be just what you need!

 

4. Reduce Anxiety

Working out doesn’t just keep the blues away, if you experience anxiety you can help fight off the symptoms of anxiety in as little as ten minutes with exercise! Doctors “prescribed” a 10-week exercise program for individuals with anxiety and the benefits were said to be almost the same as with the drug clomipramine. This is great news! Exercise is something that we can all work into our lives to help improve our well-being!

5. Keep Bones Strong

We normally don’t think about strengthening our bones when we exercise but it’s definitely another reason to exercise! As we age, our bones tend to decrease in density but we can help keep our bones strong and healthy by regularly exercising! Engaging in at least 30 minutes of exercise can help strengthen your bones and reduce age-related bone loss!

 

6. Boost Your Immune System

Exercising helps us feel good and there’s also evidence that it can help give your immune system a boost also! Regular exercise can help you fight off bacterial and viral infections and helps fight off stress which can increase your chance of getting sick. Engage in a consistent exercise routine to see some big benefits in your health!

 

7. Increase Your Self Esteem

We’ve learned that working out has tremendous mental health benefits and it also has a positive impact on self-esteem! A 2004 study published in the Journal of Psychiatric and Mental Health Nursing found that those with low self-esteem got the most benefit from exercise. But I think we can all agree that exercising makes us like a champion and why shouldn’t we all take advantage of this pleasant side effect?!
I know life gets busy and it can be tough to have a regular workout routine but there are just so many reasons to exercise! I hope this list inspires you to stick to your workout the next time you feel tempted to skip it. There are just too many benefits for us to pass up and we’ll reap the benefits for years to come! What inspires you to work out?

 

 

Quotes to Remember...........Good Day

Most Desirable Women Of 2012

Most Desirable Women Of 2012

20th place Our rating opens beauty Claire Danes (Claire Danes), who is considered as one of the most talented actresses in Hollywood 19th place Next on the list is the new Bond girl is - Naomi Harris (Naomie Harris) 18th place The next place in the ranking is Olivia Munn (Olivia Munn), who played the role of an economist on TV and was fascinated by the male half of the audience. 17th place Line higher up the Zooey Deschanel (Zooey Deschanel), which for the year managed to lose five straight lines in this ranking. 16th place At this point we have Cheryl Cole (Cheryl Cole), who arranged her grand return to the list of the most sought after due to reunification "Girls Around" and the first job in the movie. 15th place Star of "Game of Thrones' Emilia Clarke (Emilia Clarke) is occupied by the 15th place in the ranking. 14th place 14th place in our star of the show "Mad Men" Christina Hendricks (Christina Hendricks), a figure which almost became a standard of beauty. 13th place Line number 13 managed to take Blake Lively (Blake Lively). 12th place The former winner of last year's rating of Sofia Vergara (Sofia Vergara) "down" as much as 12 in the ranking of the most coveted. However, this does not prevent it from being the highest paid actress on television. 11th place Model "Victoria's Secret", which is also called "angels" Swanepoel Candice (Candice Swanepoel) was this year's 11 line. 10th place Opens ten positive athlete from Australia Dzhenneke Michelle (Michelle Jenekke) 9th place Another star of the show "Mad Men," Jessica Pare (Jessica Pare) was honored to be listed here. 8th place 8 line model from Australia took Jessica Gomez (Jessica Gomes) 7th place The main heroine of the vampire saga Kristen Stewart (Kristen Stewart) was able to regain his status as one of the main beauties of the world. 6th place Another Australian Miranda Kerr (Miranda Kerr) managed to drop a few lines down. 5th place New Girl "New Spider-Man," Emma Stone (Emma Stone) was able to enter the top five most desirable. 4th place Line higher ranked Barbadian singer Rihanna (Rihanna). 3rd place So, the top three in our open model Kate Upton (Kate Upton), which for a year could, being unknown to anybody girl moved up to 3rd place on the list. 2nd place The American, who grew up in Ukraine, which is already recognized as the "Sexiest Woman of the Year" in another journal, this can be satisfied only for second place. But we still congratulate Mila Kunis (Mila Kunis) 1 place The most desirable woman of 2012 - Jennifer Lawrence (Jennifer Lawrence). It was so decided by those who voted for this undoubtedly talented and budding actress!