8 Tips to Reduce Imposter Syndrome

Posted on by Jean Paul Rivas in Mental Health

Imposter syndrome is a common internal experience that can occur to anyone even in the fitness world. The good news is that individuals who might experience Imposter Syndrome can work on these tendencies and slowly chip away and overcome these thoughts and feelings.

What is Impostor Syndrome?

Imposter Syndrome is when an individual believes that the good fortune or positive opportunities, they have experienced is a result of luck, and not their hard work or skill.

Often, individuals who experience this do so despite past moments of success or accomplishment. Due to this fact, feelings of Imposter Syndrome commonly conflict with what others around the person might think or believe to be true. Imposter Syndrome can impact thoughts and feelings that emerge in work and even personal situations. A common non-fitness-related example is a situation where someone just got promoted to a new role and feels insecure.

This individual might think thoughts like, “Am I the right person for the job?”, “Did I get here only by luck?”, and “What if I am not cut out for this?” As this example shows, these thoughts are fueled by feelings of insecurity and doubt.

A more fitness example, for wellness coaches out there,  might include a situation where a person used to be extremely overweight and sedentary but is now more active and has lost that weight.

Despite that this person regularly exercises and accomplishes their personal fitness goals, he or she might still feel that they are out of place or believe that they do not quite belong in the fitness community. This individual might think or feel this despite others around them seeing clear evidence that they do belong to this community.

8 Steps To OVercome Impostor Syndrome

There are eight recommended steps to get over Imposter Syndrome:

#1 Increase Self-awareness & Reflect 

Become self-aware of your thoughts and feelings, and perhaps which type you identify from the list above. Being aware of tendencies or a type can take some time, so it might be helpful to keep track in a journal or make a list of what you notice and spend some time reflecting.

#2 Identify When it Occurs 

As you utilize the self-awareness and reflection identified in step one, notice which situations and events the Imposter Syndrome comes up in more frequently. Continue to build on that journal or list to help keep track of trends and situations that evoke more of a response.

#3 Utilize Cognitive Reframing

As you become more and more familiar with what thoughts you might be having related to Imposter Syndrome; it will be helpful to challenge your self-talk with cognitive reframing. When you notice, you might say to yourself something that is not true, reframe the thought into a more adaptive and true statement, and repeat this to yourself. Continue to repeat this true statement and affirmation as many times as is helpful to continue to strengthen this new mindset.

#4 Make a list of your “evidence”

It is important to realize that Imposter Syndrome often appears despite evidence of success and accomplishment. Due to this, it can be helpful to make a list of all successes and accomplishments that relate to what you feel insecure about. Pull up and reference this list when you start to feel that the Imposter Syndrome feelings and thoughts are taking over. This will help remind you of what is true in moments you need it most.

#5 Practice, Practice, Practice

Practice makes progress, so the next tip is to continue to utilize steps one through four in an ongoing fashion. These four tools can continue to be revisited and restarted anytime you need them. The more you do any of these items, the better you will get at noticing them, identifying trends, utilizing cognitive reframing, and reminding yourself of your successes.

#6 Trust the Process

It is important to trust the process. Change takes time, especially while modifying core beliefs. Changing the cognitions and feelings that relate to these core beliefs takes ongoing motivation and consistency. It is important to know that there will be days that feel easy, and days that might feel harder. Trust that over time practicing these skills will continue to help this resolve.

#7 Demystify the Myth of Perfectionism

An important myth to demystify when it comes to Imposter Syndrome is the idea of perfectionism. It is essential to remember that perfectionism does not exist. Working towards accepting and believing this can make significant progress on reducing Imposter Syndrome.

#8 Don’t be afraid to utilize additional support 

If you find that Imposter Syndrome is having a significant impact on your life, it is always best to talk to your Primary Care Physician and/ or work with a therapist who can help provide a standard of care that might be needed. Don’t be afraid to utilize additional support you may need in this process.

As these tips show, getting over Imposter Syndrome takes time and diligence. The good news is that these tools when used regularly can help make a positive difference.

Types of Impostor Syndrome

There are various types of Imposter Syndrome: the soloist, the superhero, the natural genius, the perfectionist, and the expert.

Soloist

The soloist type will often be reluctant to ask their social support for assistance out of the belief that they should know the detail or fact already. They might believe that only imposters, or frauds, would ask for help and it can be perceived as a flaw.

In the fitness environment, it might be a fitness center member who does not ask the personal trainer available onsite even if they have a question. It could also be a newly hired personal trainer who does not feel comfortable asking a veteran personal trainer a question since they “should know this already.”

The Superhero

The superhero type will often be associated with individuals who are high achievers and expect that he or they should work harder than everyone else.

This is often fueled by the desire to not appear weak or incompetent before others, and the fear of failure in the event they do not push themselves hard enough. In the fitness environment, this could be a person that believes they need to work harder than everyone else, and if they don’t, they will appear pathetic.

The Natural Genius Type

The natural genius type will often expect that they should achieve what they set out to achieve the first time they try something. This leads to more frustration if they do not get something as easily on the first try. It can also lead to fear of trying something new due to not wanting to “get it” right away.

In the fitness environment, this could be a fitness center member who just joined the gym and believes that each new exercise they try should come easily. When it does not, they could get easily frustrated. They could then minimize trying new exercises due to not wanting to appear a novice or because the exercise continues to be challenging.

The Perfectionist

The perfectionist type is just like it sounds. Those who identify as this type do not like making mistakes, feel bad if they make mistakes, and believe that they should be correct one hundred percent of the time. They are also hyper-focused on flaws and inconsistencies in their efforts rather than their successes since they fear any imperfection will be viewed negatively by others.

In the fitness environment, this could be a personal training client who gets upset or frustrated at themselves if they do not perform an exercise correctly. If their trainer tells them they did a great job, they might respond with what was not perfect in their attempt, or that they could do better the next time.

The Expert Type

The expert type will often constantly seek out more and more information since they never believe they have enough to be successful, despite conflicting evidence that they do. If they end up not knowing a detail or fact, they might be reluctant to take on a project or task at hand. In the fitness environment, this could be a fitness professional who constantly believes they do not know enough to be great at their job.

Chicken Fajita Burrito Bowl Recipe

Posted on by Jean Paul Rivas in Food

Burrito bowls are all the rage right now, and it’s easy to see why. They’re simple to make, totally customisable, and full of fresh nutritious ingredients that leave you feeling as good as they taste.

The premise is simple. Load your bowl up with a grain, like rice or quinoa, a protein, like chicken, tofu or steak, and then top with beans and veggies. Add any extras that you’re craving such as Pico, creamy avocado, or tangy lime, and voila – a meal that satisfies all the burrito cravings, without the tortilla. Burrito bowls tend to have more veggies, and overall food volume, than a standard burrito, meaning they can be more nutritious and keep you full for longer.

You can make up your burrito bowl recipe as you go along, or you can try our fajita chicken burrito bowl recipe. Bursting with flavour, we’ve layered with charred seasoned chicken, lime rice, creamy avocado, black beans, and veggies.

It’s only 433 kcals per portion and is packed with 45g of protein and only 2g of saturated fat – making it the perfect meal option for anyone who’s counting calories or trying to up their protein. Burrito bowls keep well in the fridge too, so if you fancy making it for meal prep, just double up on ingredients for every portion.

We’ve gone classic with our recipe, but remember you can customise and add any extra ingredients or vegetables you might have in your fridge to reduce food waste.

Serves: 1

Prep time: 15 mins

Cook time: 25 mins

Ingredients:

Chicken:

  • 120g chicken breast
  • 9g fajita seasoning
  • Low calorie oil spray

Rice:

  • 30g long grain white rice
  • 60ml chicken stock
  • 1 tsp crushed garlic
  • ¼ lime, juiced
  • 1 tbsp coriander, finely chopped

Fajita Bowl:

  • 25g lettuce, shredded
  • 30g black beans, washed and drained
  • 30g sweetcorn, drained
  • 15g red onion, sliced
  • ¼ avocado, sliced
  • 1 tbsp fresh salsa
  • Fresh lime and chilli flakes to serve

Method:

  1. In a shallow dish or bowl, coat the chicken breast with a few sprays of low-calorie oil spray and the fajita seasoning.
  2. Spray a frying pan with low-calorie oil spray, sear chicken on both sides and cook for about 8 mins per side on a medium to high heat. The chicken should be charred but juicy.
  3. Once cooked, leave the chicken to rest on a warm plate and cover with foil.
  4. While the chicken is resting, cook your rice: combine rice, stock, and garlic in a pan over high heat. Mix well and bring to a boil. Then reduce the heat and cover with a lid until the rice is cooked through.
  5. Fluff up the rice with a fork and mix with lime juice and coriander. Add this to your bowl.
  6. Next slice the cooked chicken into strips and add the lettuce, beans, corn, and onion on top of your rice.
  7. Top with avocado slices, a squeeze of lime and sprinkling of chilli flakes.

How to Enjoy Exercise: 7 Ways to Fall in Love With Fitness Again

Posted on by Jean Paul Rivas in Beginners

Are your workouts starting to feel like a task to tick off your to-do list rather than something you enjoy doing? Don’t worry, we’ve all been there!

Working out can feel a lot easier when motivation is high which is often when we are trying something new. When it’s low it can feel like a real challenge sticking to workouts, and in turn keep active. While there are times when it’s good to take a break (resting is just as important), regular exercise is really important for our physical and mental health. Enjoying exercise is key in keeping active and reaping the many benefits of exercising.

Here are our tips to help you develop a fitness routine you love and enjoy:

1. Be kind to yourself

Whether you’re new to working out or you’ve taken some time off exercising and trying to get back into it, make sure to set realistic expectations. Setting the bar too high can often put a lot of self-pressure or result in disappointment which can make exercise less enjoyable. Allow yourself time to ease into your fitness routine. Remember, you can always build up from where you are now and taking time to establish a solid foundation will set you up for success in the long term.

2. Have a routine

Creating some structure or having a plan can help when it comes to staying consistent to your fitness routine. One way to do this is by allocating certain days of the week that you know you can commit to. For example, if you know you can realistically make Monday, Wednesday and Friday 6pm your workout times, adding this into your diary and working out at these times will help you to develop getting into the habit of exercising. However you decide to plan your routine, it’s a good idea to tailor it to your needs, preferences and goals. That way, it will be much easier to stick to and enjoy!

3. Set some goals

In addition to having structure, it’s important to set some goals which motivate you to exercise. Have a think about what it is that you’d like to achieve that will leave you feeling proud. Is it doing a press up with really good form? Is it running a 5k? Is it learning how to lift weights with good technique? It is showing up to the gym consistently 3 times a week? Whatever goals you decide to achieve this can also guide how you go about your training. Check out our article on how to set fitness goals if you’re not sure where to start.

4. Do what you love

There are so many ways to exercise and move your body. Whether it’s walking, running, lifting weights, dancing or playing a sport, all ways of moving your body is valid. Finding ways of moving your body which makes you feel good is important when it comes to keeping active and enjoying fitness. If you’re not sure what you like, don’t worry – you can use this time to explore and try different things to find out what it is that you like doing. It could be that there are certain exercises you really enjoy doing, or certain pieces of gym equipment you like using and incorporating these into your workout routine to  make your workouts more fun.

5. Exercise with a friend

Exercising with a partner or friend can be another way to make fitness more enjoyable. We know that starting something new or getting back into fitness can feel daunting. Having someone to support you on your journey can make a big difference and also help keep you accountable. 

6. Make sure to get enough rest

Resting is just as important as exercising when it comes to keeping active and can often be overlooked. Overtraining can result in fatigue and even injuries which can negatively impact your wellbeing so try to make sure you get adequate rest in between your workout sessions. If there are days where you have a workout scheduled and your energy is low, it’s okay to listen to your body and take a step back and adjust your training to meet your needs.

7. Shift your perspective

Exercise can and should be fun! Shifting your mindset to focus on the benefits of exercising and exercising from a place of care where you can appreciate your body for all the amazing things it can do can help make your workouts more enjoyable. 

When starting a new exercise programme or when getting back into fitness, keep in mind that it is going to take time to settle in. If you’re worried about what people might people think of you in the gym (a very common worry amongst new gym goers), just remember that everyone was once a beginner. If you can, avoid comparing yourself to anyone else and focus on where you are now and celebrating all your wins along the  way. Try to enjoy the process of working on your skills, improving your habits and how great exercising can make you feel, rather than wait till you achieve your big goal – you deserve too!

How to enjoy holidays without guilt

Posted on by Jean Paul Rivas in Holidays

Are the holidays mostly cheer, celebration and joy for you? Or do you, like many, feel pressure to perform a certain way—and feel guilty if you don’t?

For me, the pressure I felt stopped after my second son was born. Making the decision to not travel to spend Christmas with family on the actual holiday was difficult, but necessary. The compromise: If grandparents couldn’t travel to us on the holiday, we still made a date to all get together on another day to celebrate.

Over the years, I ditched a few more customs, too, along with the guilt that tended to come with not following what was expected of me. I did, however, keep a few traditions that I love, and now I’m able to use the holidays as a time to reconnect with my loved ones and recharge myself. I lost the stress of the pressure to perform, and I gained peace of mind and a renewed passion for the holidays.

What Do You Want Your Holidays to Look and Feel Like?

Before you can get what you want, you need to know exactly what that is—or at least have a good idea of it.

Ask yourself: If I could create the holidays just the way I’d like them to be, what would that look like?

Take a few minutes to close your eyes and envision your ideal holiday season. Really lean into it and use all your senses. What does it feel like? What emotions come up? What’s important to you? Once you have a good vision of it, write out a description or draw a picture of it.

Why Is It Important for You to Change the Way Your Holidays are Done?

Getting to your “why” helps give the changes you’re making more meaning and aligns your values with your behavior. If you start feeling pressure to perform, remembering your why helps you realign and stay on track with your vision.

Ask yourself: Why do I want to make these changes to my holidays?

Then go deeper. To your initial “why,” ask yourself: Why is this important to me?

Continue to ask yourself this question until you get to the deeper root of your “why.”

For example, let’s say you no longer want to host the annual ugly sweater party at your house. Here are the questions you might ask to get to the real reason behind your feelings:

Why do you no longer want to host the party? Because it’s expensive and it stresses me out.

Why does that matter? There are so many extra expenses during the holidays. Hosting the party makes it difficult to pay my normal bills, which just adds to the stress.

Why is that important to you? The holidays are already stressful enough. I want to show up for my family in a good mood and spread holiday cheer, not jeers.

Why is that important to you? I grew up in a family where the holidays were nothing but stressful. That’s what I remember—the bickering and being dragged from one party to the next. I want my kids to have happy holiday memories.

Why is that important to you? I know I can’t control what my kids choose as adults, but while they’re still kids, I want to encourage certain values. Having a more peaceful, meaningful holiday season where we reconnect and recharge is an important part of the legacy I’d like to pass down to them.

See how this “why” went deeper? The reasons began about money and ended up really being about leaving a legacy.

What About the Holidays Stresses Me Out the Most?

Another change tool to try is to ask yourself: What exactly stresses me out about the holidays?

This can help you pinpoint the real stressors. You then have choices: change your perspective of this stressor, change your reaction to it or take action to change it.

For example, maybe trying to get your annual holiday cards ready to send out is stressful. Is it imperative that you send them this year? Would sending them digitally be easier? What if you waited and sent them at New Year’s or for Valentine’s Day as something different?

There are always options.

the benefits of hiit when you have a busy schedule

Posted on by Jean Paul Rivas in HIIT

Short on Time? 7 Reasons High-intensity Interval Training May Be the Answer

To achieve substantial health benefits and to produce the results you want, exercise must be done frequently, with enough intensity, and for an appropriate length of time. For long-term results, however, you need to find a form of exercise that you enjoy and that will actually fit into your schedule. High-intensity interval training (HIIT) has become increasingly popular over the past decade or so because the workouts don’t require a lot of time and are extremely effective.

If you’re not yet convinced that you can fit regular exercise into your already overcrowded schedule, here are seven reasons HIIT workouts may be the answer you’ve been looking for:

The human body expends about 5 calories of energy to consume 1 liter of oxygen. When an activity uses multiple muscle groups at a high level of intensity, more oxygen is needed, and more calories are burned. HIIT workouts that involve both the upper and lower body can be particularly effective for those who want to lose or maintain weight.

HIIT primarily uses the anaerobic energy pathways, which run out of adenosine triphosphate (ATP), the chemical muscle cells use for energy, rather quickly. So, not only do you use energy during the work interval, but during the recovery interval, muscle cells continue to produce and replace ATP for the next high intensity bout. Whether you are exercising your hardest or taking a few moments to catch your breath during an active recovery interval, your muscles are always working during a HIIT workout.

With HIIT, you will not only burn calories during the workout, but will continue to burn calories after the workout is over, making it an extremely effective use of your time. Excess post-exercise oxygen consumption (EPOC) is the term that describes how your metabolism continues to consume oxygen (and burn calories) for hours after a HIIT workout. Once you are finished with your workout, your muscles will continue to use oxygen, along with fat, to replace the ATP and repair the tissues damaged during the exercise.

When performed at the highest intensity possible, HIIT can support muscle growth with short workouts. HIIT produces a significant amount of metabolic byproducts, including inorganic phosphates, hydrogen ions and lactic acid, all of which help promote the increase of hormones such as insulin-like growth factor (IGF-1) or growth hormone (GH) used to repair muscle proteins. This could, in turn, result in an increase in muscle size or definition without having to spend hours lifting weights.

A short HIIT workout not only makes it possible to burn calories and build muscles, but it could also have important benefits for your brain and cognitive performance. When compared to moderate-intensity, steady-state exercise, HIIT may be more effective at producing brain-derived neurotrophic factor (BDNF) and vascular endothelial growth factor (VEGF), which are proteins that support the growth of new cells and blood vessels, respectively, in the brain.

Many health clubs, exercise studios and online fitness formats apply the science of HIIT to their group workout programs to create instructor-led formats that deliver an effective workout in 30 minutes or less. Logging on to an online HIIT workout or taking a HIIT class at your favorite fitness facility allows you to achieve these benefits with the guidance of a qualified instructor.

When it comes to HIIT, intensity is more important than time; performing a workout at the highest intensity possible allows you to get results in a relatively short amount of time. From start to finish, including both the warm-up and cool-down, most HIIT workouts can be done in less than 30 minutes, making them the go-to solution for when your schedule is out of your control.

While it’s always nice to have a long, stress-reducing workout session, there will be days when time really is a factor. For this reason, it’s nice to know that time-efficient workouts really do work and produce results.

5 Expert Fitness Tips FOR BEGINNERS

Posted on by Jean Paul Rivas in Beginners
  1. Strive for at least 150 minutes of exercise per week

Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however, you’d like! Choose what works best for your lifestyle.

  1. Cut your coffee calories

Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.

  1. Prioritize consistency over intensity.

“You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body, but one workout can put you in a better mood. You leave it all in the gym: the annoying boss, the argument with your best friend, being stuck in traffic… It’s like you get to press reset.” —Valerie Waters, celebrity trainer and creator of Valslides, @valeriewaters

4. Be kind to yourself

Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

5. Make it a habit

When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.

4 BEST FITNESS FOODS

Posted on by Jean Paul Rivas in Food

1. DRIED FRUIT

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them agreat energy booster. You’ll also get a dose of fibre, potassium, phytonutrients, vitamins and minerals with every mouthful.

Fitness benefits:

If you can’t stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

2. SWEET POTATOES

Mash, bake or make into pâté – sweet potatoes are ultra versatile and are a healthier choice than regular potatoes, with disease-fighting beta-carotene, iron, fibre and vitamin C.

Fitness benefits:

Sweet potatoes are a good addition to a carb-loading diet before a long race, such as a half marathon. They are also high in the electrolyte potassium, which can help ward off muscle cramping during exercise.

3. BANANAS

Bananas are the perfect fitness food: compact, unfussy, soft to chew, and packed with nutrients. Don’t be too quick to bin the peel however – Taiwanese nutritionists found the peel is not only packed with even more potassium, but mood-boosting serotonin and eye-protecting lutein, too. Try the whole banana – peel and all – in a smoothie.

Fitness benefits:

Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate, which makes them brilliant for refuelling before, during or after a workout. They’re also packed with potassium, which may help with muscle cramps during exercise.

Combinations for extra energy…

4. BLUEBERRIES

Blueberries earned their ‘superfood’ status a few years ago, thanks to their high level of free-radical-beating antioxidants. Free radicals are thought to travel around your body damaging cells, causing disease, and triggering signs of premature aging. Berries are often lower in calories than other fruits, too.

Fitness benefits:

Like dried fruit, fresh fruit is also good to eat during and after exercise since it contains high GI carbohydrate-packed sugars, which provide energy to muscles in the quickest way possible. Frozen blueberries (often far cheaper than fresh in the supermarket) are brilliant when whizzed up into a post-exercise smoothie to replenish your muscles’ glycogen (energy) stores.

The benefits of dynamic warm-up for running

Posted on by Jean Paul Rivas in Beginners

Given its simplicity and accessibility, running is an extremely popular method of exercise—all you need are a pair of running shoes, some appropriate clothing, a route to follow or access to a treadmill and you can start exercising. Want to maintain a healthy bodyweight? Running can do that. Want to improve your health or reduce stress? Running can do that. Want to test your fitness level or need some additional motivation to exercise? Register for a running race or event and you’re set.

Of course, while running is easy, accessible and beneficial, you have to know how to do it properly so you can enjoy it for years. One of the ways you can help prepare your body to perform its best once you start running is to first perform a dynamic warm-up, which offers the following six benefits:

For many runners, a warm-up may consist of only a few stretches or some slow jogging before starting to move at a steady running pace. While this is better than nothing, it does not adequately prepare muscles for the forces experienced during a run. If you run regularly or are returning to running after taking some time off, avoid the risk of an injury and make your workouts as effective as possible with a dynamic warm-up.

Cold temperatures require a car’s engine to idle for a few minutes to allow it to warm up before driving. Warming up a car is a fitting analogy for the benefits of a dynamic warm-up; allowing a car’s engine to run for a few minutes ensures that oil is circulated through the engine to lubricate the pistons responsible for generating the power that makes the car go. Muscle, fascia and elastic connective tissues are more elastic at higher temperatures, which allows easier, unrestricted motion of the joints used in exercise. Taking the time to perform a complete dynamic warm-up, starting with slow movements before progressing to rapid, explosive exercises, allows blood to circulate to the working muscles. This also activates the central nervous system (CNS) so it functions more efficiently to control the muscles involved in running.

There are two general types of muscle fibers in your body: slow twitch and fast twitch. Slow-twitch fibers use oxygen to metabolize free fatty acids into adenosine triphosphate (ATP), the chemical used for energy, via a process called lipolysis. Slow-twitch fibers are mostly involved with endurance activities such as running for distance. Conversely, fast-twitch fibers use carbohydrates (called glycogen once it is stored in muscle cells), either with or without oxygen, to produce ATP. Because they can generate more force than slow-twitch fibers, fast-twitch fibers are used when muscles need to produce greater amounts of force. Glycolysis, which is the process of metabolizing glycogen to ATP, takes less time than fatty acid oxidation; for this reason, it is the primary source of energy when running at a moderate-to-fast pace. The different movements of a dynamic warm-up helps facilitate glycolysis so that you can produce energy efficiently for your run.

Several hormones, including cortisol, epinephrine and norepinephrine (commonly called adrenaline because they are produced in the adrenal glands), are used to help metabolize fats and carbohydrates to ATP. The gradually increasing intensity of a dynamic warm-up allows the adrenal complex to produce these hormones so that you have the energy to fuel your run.

Reciprocal inhibition refers to the physiological action that occurs when the shortening or contracting of one muscle sends a signal to the muscle on the other side of a joint to lengthen. The controlled contractions of a dynamic warm-up apply reciprocal inhibition to allow muscles to lengthen and joints to lubricate to properly prepare for activity. In addition, joint capsules and ligament endings contain numerous sensory receptors that measure and identify pressure, movement and the rate of movement of their respective joints. Slow, controlled movements through a complete range of motion allows the nervous system to learn how to regulate the degrees of freedom, or amount of movement, allowed in each individual joint.

A byproduct of glycolysis is carbon dioxide, which causes your rate of breathing to increase because the lungs are trying to expire carbon dioxide while drawing in more oxygen to use for energy production. In addition, glycogen stored in muscle cells attaches to water. As glycogen is metabolized to ATP, it releases that water in the cells. Low-intensity body-weight exercises use free fatty acids for fuel; as the exercises of a dynamic warm-up become more intense, the working muscles gradually start using glycolysis to produce ATP. This causes your breathing to speed up and sweat to start appearing, which is a signal that your muscles are ready to go, the warm-up is over and it’s time to start running!

Whether you’re a longtime runner looking for a more effective way to train or you’re a beginning runner, the following dynamic warm-up will help make sure that every step you take counts. Note: These exercises are also very effective for an active recovery workout the day after a really hard training session, when your muscles are still sore and you want to move but you don’t want to overwork your body. In addition, they can also be used for a stand-alone mobility workout on those days when you might be dragging a little bit and want to work out but don’t want to push yourself too hard.

best running shoes for autumn/winter 2021

Posted on by Jean Paul Rivas in Material

Source: https://www.runnersworld.com/uk/gear/shoes/a776671/best-running-shoes/

HoASICS Gel Cumulus23

Weight: 280g (M), 240g (W)

Heel/toe drop: 10mm

Type: Road/Neutral

When a shoe hits version 23, you know it ain’t broke – and Cumulus fans can rest assured Asics hasn’t fixed it. The 23 is another versatile, comfortable, everyday go-to. There is some evolution, notably in the midsole’s ‘3DSpace construction’ – pillars that compress to different extents, working with your (gender-specific) foot strike. You don’t notice the nuances of this on the run, but you do notice a smooth and unobtrusive ride.

Heel strikers will enjoy extra shock absorption from the heel’s gel unit, while the Flytefoam midsole material hits a sweet spot on the cushioning continuum: soft enough to excel on slower miles, but enough spring to accelerate through tempo sessions.

The plush ankle collar, heel and tongue add comfort, but at the price of the 23 weighing slightly more than the 22. The upper update uses a mesh of differing thicknesses, providing support where it’s most needed and breathability elsewhere, while the grip is excellent, even in those ferocious summer downpours.

In a world of carbon bells and rocker whistles, this is a dependable staple you can rely on.

Saucony Endorphin Speed 2

Weight: 224g (M), 198g (W)

Heel/toe drop: 8mm

Type: Road/Neutral

Our Best In Test award is reserved for shoes that stand out from the crowd – and this is one of them. Judged only by its name and weight, and you’d be forgiven for thinking it is best suited to speedwork or racing, but that would seriously underplay this impressively versatile option, which proved as adept on long runs as it did on shorter, faster workouts. Sandwiched inside Saucony’s PWRRUN PB cushioning in the midsole is a full-length nylon plate, which offers a propulsive feeling, but is flexible and subtle, with less of the obvious rocker motion typical of carbon-plated shoes.

Compared with many carbon shoes, the Endorphin Speed 2 offers a more stable, unobtrusive and sure-footed ride – you feel like you can plant your foot down with confidence. The shoe is finely tuned between cushioning and responsiveness: it’s bouncy but you can still feel the road and get plenty of pop from it as you run. In thewords of RW editor-in-chief Andy Dixon, ‘Overall, it’s a superb all- rounder, a great option for those who only want one pair of running shoes to cover all their bases.’

Nike Zoom X Invincible Run

Weight: 268g (M), 221g (W)

Heel/toe drop: 8mm

Type: Road/Performance

Designed to give you a ‘competitive edge on race day’, the V2 of theFuelCell RC Elite delivers a fast ride.You’ll look the part, too: our testers loved the styling and we’d go as far as to say it’s one of the best-looking shoes in the whole guide.

Aesthetics aside, you get the pace and pop you need for race days and speedwork sessions, with a healthy amount of FuelCell midsole and a full-length carbon fibre plate, which has the same rigidity as it did in the first version of this shoe, but with a steeper slope. This, paired with the higher toe spring, gives the Elite V2 more of a rocker effect, although not quite as pronounced as other ‘super shoes’ on the market. From speedwork to half marathons, this performed well while also feeling comfortable and stable underfoot at all times.

‘For me, it feels very similar to theFuelCell TC, but offers you more cushioning and more stability on the corners,’ says McGuire. ‘I’m a huge fan of the Elite V2 and love how, unlike some shoes, it’s not just built for logging speedy miles. It feels comfortable and stable during both warm-ups and cool-downs.

5 BEST FOODS TIPS FOR FITNESS

Posted on by Jean Paul Rivas in Food

1. MILK

With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium in every glass, milk is great for those upping their activity levels. A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melatonin.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:

  • Large meals. Eat these at least three to four hours before exercising.
  • Small meals or snacks. Eat these about one to three hours before exercising.

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout.

3. Avoid processed foods

Watch out, because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of the food you buy doesn’t need a label.

4. Protein up

Add protein powder to smoothies for an added boost. Choose unflavored powders for versatility.

5. Cut your coffee calories

Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.