How to Succeed in a Marathon

Autumn is a popular time of year for races and marathons in Toronto. The Scotiabank Waterfront Half Marathon for example, but if you want to compete in a long race you may want to take the following tips and advice into account to make yourself more competitive and to give yourself an extra energy boost.

Four Tips for a Successful Race-Day

#1. Eat well the night before and day of

You will want lots of energy and that means packing in the carbs the night before the race and on the morning of the race. Think pasta, bread, pretzels, anything with lots of energy in it. Just don't overdo it or you will feel bloated.

#2. Use the Washroom before the race

If you think that those porta-potties on the course will be vacant, think again! There's a huge line-up at every one! If you don't want to botch your time waiting in line 10 minutes, make sure everything is taken care of before you enter the corral and cross the start-line. Plus you will be able to run faster without carrying the extra weight in your bowels.

#3. Wear your Foil Blanket (Heatsheets) 

After you finish the race the volunteers will hand you a foil blanket. After the run you're pretty hot and sweaty and at first you think that the last thing you want is a blanket! But what actually happens is you start to cool down quickly after the race and you will feel hypothermic for about an hour after the race.

#4. Remember to stretch and eat after the race

It won't help you win, but its a good idea to eat something and stretch your legs/arms after the race. Otherwise you will be very sore for a week after the race. Have a friend bring grapes or some kind of fruit for you to eat after the race is over and try to do some stretching / yoga after the race.

Happy Racing!

Exercise Makes You Smarter

Now there are a lot of meatheads out there who don't use the muscle mass between their ears, but think again. Exercise also makes you smarter. How? Read below!

Just 30 minutes of exercise per day can increase your brain power and up the ante on your IQ. You won't become an Einstein overnight, but it will increase your brain's ability to think and focus and solve problems.

1. Increases Energy
The more you move, the more energized you will feel. Regular physical activity improves your muscle strength and boosts your endurance, giving you the energy you need to think clearer and come up with new ideas. A good 15 minutes of moving around, even just around your living room, makes your body produce more energy on a cellular level.

2. Sharpens Focus
Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards. If you have a presentation or speaking engagement try to work out beforehand; you’ll be at your peak when you have to perform. In the long term, it can even help starve off brain aging and Alzheimer’s. This works on the cellular level through neuroplasticity, the ability of the brain to improve itself with blood flow and levels of brain-derived protein. He calls it “miracle-gro” for the brain, and it all comes from regular exercise!

3. Enhances Mood
Exercise releases endorphins, also known as nature’s mood elevator, which has been shown to improve memory. Exercise also releases serotonin, which improves mood and alleviates symptoms of depression, according to the Mayo Clinic. Duke University researchers proved that depressed adults who exercised regularly improved as much as those treated with the antidepressants.

4. Helps Impulse Control
Exercise helps trigger endorphins, which improve the prioritizing functions of the brain. After exercise, your ability to sort out priorities improves, allowing you to block out distractions and better concentrate on the task at hand.

5. Improves Memory
Your brain remembers more when your body is active. In an experiment published in the journal of the American College of Sports Medicine, students were asked to memorize a string of letters, and were then allowed to run, lift weights, or sit quietly. The students who ran were quicker and more accurate when they were tested than students who chose the other two options.

6. Increases Productivity
Ever heard of “if you want something done, give it to a busy person?” It’s a proven fact that productivity begets more productivity. When we’re productive and efficient it propels us to succeed more. After exercising in the middle of the work day, workers are more likely to be kinder to their co-workers, increase their work performance and improve their time management. All these amount to a more productive day – all from a few minutes of exercise!

So what are you waiting for? Become a fitter, smarter and sexier you!

Exercise Motivational Quotes

Here is 12 motivational quotes to help get you exercising. :)

"Don't assume that just because you can't afford a personal trainer or a gym membership that you can't succeed at your fitness goals. Your primary weapon in your weight loss arsenal isn't money - its willpower and the knowledge that you will succeed if you keep trying hard."
-Charles Moffat, Toronto Personal Trainer

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."
-William E. Channing

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are."
-Bernice Johnson Reagon

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
-Dale Carnegie

"Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future."
-Rabbi Nochem Kaplan

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison

"If you want to live a happy life, tie it to a goal, not to people or objects."
-Albert Eistein

"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius Cicero 

"If you don't do what's best for your body, you're the one who comes up on the short end." 
-Julius Erving 
"Happiness lies, first of all, in health." 
-George William Curtis 

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." 
-Carol Welch 

"When the body is strong and the mind is weak, the result is insubordination. Train your mind as well as your body." 
-Author Unknown

Walking Burns more Calories than you think

It might surprise you but the simple act of walking daily burns quite a few calories.

 

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Walking 2.0 mph, slow	148	176	204	233
Walking 2.5 mph	177	211	245	279
Walking 3.0 mph, moderate	195	232	270	307
Walking 3.5 mph, brisk pace	224	267	311	354
Walking 3.5 mph, uphill	354	422	490	558
Walking 4.0 mph, very brisk	295	352	409	465
Walking 4.5 mph	372	443	515	586
Walking 5.0 mph	472	563	654	745

However it is very silly when you realize that most people don't think of walking as a good exercise. Mostly I think because its not as quick as jogging or running, but if you read the chart above you will see that if you just walk briskly or almost jogging then you can burn quite a few calories in a single hour.

Part of the problem is that people do it everyday and it seems so easy... But for those of you looking to get the most out of your walks here are tips to step up your walk to make it a highly beneficial cardiovascular exercise:

1. Walk Faster

It seems like a no brainer but a fast walk really makes a difference. You're walking fast enough when the breath increases and the heart rate is elevated. You should feel like you're exercising!

2. Move your arms / Power Walking

Those speed walkers are not just swinging their arms to look determined. Pumping the arms brings more blood to the heart and therefore, offers more cardiovascular benefits.

3. Do Intervals

Just like a run. Speed walk super fast for a couple of minutes and then do a minute at a less intense pace for recovery. Here is a sample timing:

Fast Walk 4 minutes, Slower Walk 2 minutes. Repeat 10 times for 1 hour.

4. Walk Often

One or two walks a week is better than nothing but for results aim for 4 to 5 one-hour walks per week.

5. Eat like any other activity

Walking requires fuel. Eat a good meal before and take in food for recovery afterward.

6. Get a Walking Stick for Hiking

If hiking in the woods get a walking stick so that you are moving your arms more while you walk. It will also benefit your back and core muscles.

Follow these tips and pump of your walking regimen for a non-impact, healthy and result-promoting exercise.

15 Ways to Save Money and Exercise Frugally

1. Skip the gym.

One of the biggest costs for many people is the cost of a gym membership. It's not always worth the cost, especially since many gyms are a complete rip off and overcharge their customers, but it will motivate you to work out if you get into the routine of going to the gym daily. If you don't lack for motivation then you can work out by yourself at home, or at a community pool, or on a track or trail, you don't need to pay the monthly gym fee. Cancel your membership and use one of the options below. (Just remember to MAKE SURE it is actually cancelled. Many gyms keep charging people for months after the cancellation and its very difficult to get your money back once they've stolen it from your credit card / bank account.)

2. Cheap home equipment.

Do you really need an expensive home workout machine? No! The possibilities are endless, but some favourites include getting a barbell or a couple of dumbbells. With either of these, you can do a very complete, full-body workout. Or try jumping rope, or using a medicine ball, or a stability ball, or stretchable bands, or a chin-up bar that you can install in a doorway.

3. Walk.

Walking is free. You don't even need shoes (although you will probably want comfortable shoes) or fancy workout clothes (again, find some comfortable clothes already in your closet). Find a school track or a nice park, and you're all set to walk, jog or run to your heart's content.

4. Run.

Running can be expensive if you buy a lot of gadgets such as a heart rate monitor and other similar items. But really all you need is a good pair of shoes. Other than that, you can run anywhere anywhere near your home and get a good workout.

5. Swim.

If you have to pay to use a swimming pool, this isn't a frugal option. But you might live near a beach or a lake, where you can swim for free, or there might be a community pool near you for very cheap. And swimming is one of the best workouts there is. (Note: The YMCA is also available, but you'd be surprised how expensive it is.)

6. Even cheaper home equipment.

Don't have the cash for some dumbbells or medicine ball? Use stuff you already have. A stairway can give you a free step workout. Old paint cans can be weights. A sturdy tree limb can be a chin-up bar. Be creative. Or, alternatively, you probably know 10 people who have exercise equipment they're not using (it's extremely common) — ask them if they'd let you borrow them for free.

Failing that, go on Craigslist and shop for barely used bargains.

7. Sports.

Play basketball with some friends, or go outside and play soccer with your kids, or join a local league. The key is to get active. Archery is more expensive to get into, as is boxing (and not recommended with a boxing instructor) and tennis. But street hockey is relatively cheap, as is many other amateur sports which require almost no equipment.

8. Free fitness info.

Instead of buying a bunch of books and picking up a magazine every time you go to the store, visit the library or surf the web for some free exercise info. You are reading some right now.

9. Cheap workout fuel.

Instead of buying expensive workout supplements, you can just use what you normally have in the house. A great post-workout drink, for example, is chocolate milk: it has protein and carbs, which is really what you want after a workout. Other good sources of protein include eggs, low-fat yogurt, soy protein, and nuts. Check out Vegan websites for high protein recipes.

10. Bodyweight exercises and pliometrics.

Another great free workout that doesn't require any equipment is bodyweight exercises: pushups, chair dips, crunches, Hindu squats, Hindu pushups, lunges, squats and many more. Also try pliometrics, which can help you burn tons of calories.

11. Use the stairs.

If you work in a tall building, use the stairs every day instead of the elevator. Over the course of a month, you could burn a few pounds of calories.

12. Converse or contemplate.

Instead of buying an MP3 player to keep your mind company while walking or running, try free alternatives: conversation with a partner or contemplation while you're alone. They're actually very calming and worth giving a try.

13. Get an exercise partner.

Look for exercise buddies on Craigslist so you can go jogging and do other exercise activities together. Its cheaper than a personal trainer and well worth having a new friend with similar interests.

14. Invent your own exercise routine.

Write it down, post it on the wall near your TV / computer and on your fridge as a reminder to exercise while watching TV. Do jumping jacks while the water for your coffee boils.

Example: 5 x 20 PUSH UPS, 5 X 100 JUMPING JACKS, 100 BICEP CURLS (USING AN OBJECT AS A WEIGHT), 2 X 100 SITUPS.

Do this daily and it will make a difference.

15. Have sex more often.

Nothing gets the heart pumping more than a rigorous workout in the bedroom. Try some of the more difficult positions and tire yourself out. Huzzah!