Are you feeling tired before you workout?

Are you feeling tired before you workout?

How about a Banana:
Try eating a Banana right before/during exercise.


Bananas have potassium and calcium, which increase muscle contraction and allow you to work harder/lift more.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.


Bananas also relieve cramps and will help you to be less sore.  If you eat a small amount of parsley (yes parsley, the little green leaf) before your workout, it will aid in your potassium absorption ability, giving you am even better workout!

When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

"If you like to go for long runs"
Before you start eat some Blackberries!

This wonderful fruit not only has very powerful health benefits through its antioxidant content, it also promotes oxygen in the body.

When running, you need oxygen, and wouldn't it be great if your body didn't get tired/inflamed halfway? I think so.

Blackberries are great for you, and great for improving your workouts!

2010 Health & Wellness Handbook!

2010 Health & Wellness Handbook!

2010 Handbook: Health, Personality, Society, and Life

Live Life As It Should Be!

Health:

1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.

3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Make time to pray.

6. Play more games

7. Read more books than you did in 2009 .

8. Sit in silence for at least 10 minutes each day

9. Sleep for 7 hours.

10. Take a 10-30 minutes’ walk daily. And while you walk, smile.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't overdo. Keep your limits.

14. Don't take yourself so seriously. No one else does.

15. Don't waste your precious energy on gossip.

16. Dream more while you are awake

17. Envy is a waste of time. You already have all you need..

18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others.

20. Make peace with your past so it won't spoil the present.

21.. No one is in charge of your happiness except you.

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree...

Society:

25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything..

28. Spend time w/ people over the age of 70 and under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will.. Stay in touch.

Life:

32. Do the right thing!

33. Get rid of anything that isn't useful, beautiful or joyful.

34. GOD heals everything.

35. However good or bad a situation is, it will change..

36. No matter how you feel, get up, dress up and show up.

37. The best is yet to come..

38. When you awake alive in the morning, thank GOD for it.

39. Your Inner most is always happy. So, be happy.

Overtraining, 14 Warning Signs!

Overtraining, 14 Warning Signs!

Just how do you know if you are overtraining?

 It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

There have been several clinical studies done regarding over training.
14 warning signs that you may be overtraining.




•Washed-out feeling, tired, drained, lack of energy
•Mild leg soreness, general aches and pains
•Pain in muscles and joints
•Sudden drop in performance
•Insomnia
•Headaches
•Decreased immunity (increased number of colds, and sore throats)
•Decrease in training capacity / intensity
•Moodiness and irritability
•Depression
•Loss of enthusiasm for the sport
•Decreased appetite
•Increased incidence of injuries.
•A compulsive need to exercise

People who over train increased their body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree.

Normally these hormones are in balance.

They become imbalanced during chronic over training. After proper rest and recovery, the body will reduce its output of cortisol and DHEA to resting levels. This is what happens with short episodes of stress. However, if proper recovery is not obtained such as in chronic over training conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced.

Elevated Levels of Cortisol Can:

• Cause you to crave carbohydrates excessively especially in the evening
• Make you feel fatigued and exhausted
• Increase cholesterol and triglyceride production
• Decrease serotonin levels in your brain which can trigger depression.
• Deplete vital vitamins and minerals the body needs for proper function such as the B (aka, stress vitamins), Calcium and magnesium
  
  The consequences of elevated cortisol and reduced DHEA can be devastating. Although the effects from high cortisol and low DHEA levels will vary with each individual and will also be dependent upon genetics, lifestyle and environmental factors.
  
  The Negative Effects May Include:
• Reduced growth hormone (GH) release, which related to reduced muscle mass and strength, increased fat tissue, a weakened immune system and other health declines.
• Reduce protein synthesis.
• Increased protein breakdown, which can lead to muscle loss, bone loss, arthritis, and overall muscle weakness.
• Immune system compromise with increased risk to infections, certain and disease.
• Thyroid function impairment resulting in decreased metabolism, and increased fat storage.
• Glucose utilization and insulin function impairment resulting in higher blood sugar levels.
• Salt and water are retention, which can raise blood pressure (this can be deadly if anabolic aids which can also raise blood pressure through fluid retention are also used).
  

Increased blood cholesterol and triglyceride levels increasing the risk for heart disease.
Disrupted sleep patterns.
Reduced R.E.M. (rapid eye movement)
Over training has also shown to cause an increase in the amount of free radicals within the body. This can serve to exacerbate the catabolic effects of over training, making symptoms worse.


A sports massage can help you recharge overused muscles.
If you are overtraining, the first thing you need to do is reduce or stop your exercise and allow a few days of rest.

Drink plenty of fluids, and alter your diet if necessary.

Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued.