Pour Me A Drink For Some Abs!

Would it not be wonderful if all you had to do to get in shape, to have a 6 or possibly 8 pack, was take a "magic" pill or drink an odd color liquid? 

NO, not wonderful! And yet, advertisements for this magic still exist in health magazines and on the TV. I am honestly amazed that those companies have enough money to produce those marketing ventures... but then again, people continue to buy despite a lack of results (because let's be honest, if an affordable pill could be taken once a day to give you a washboard stomach and some tone arms - then everyone taking it would look amazing, pass it on to a friend and the multiplication process would be outstanding, not to mention everyone in the country would be mistaken for a Nike or Underarmour model)!


Well I abandoned my writers block, finally! - all because of two things: 1. My new month of Runner's World arrived yesterday and 2. People saying I'm skinny, or wasting away to nothing, or (my personal favorite) you're so lucky you have that body, "it's sooo easy for you"!


I honestly do wish that I could make a part-time profession for myself by being a "Life Coach." I have a handful of people who I need to be finishing workout schedules for or nutritional packets... my apologies for my extreme tardiness. But here is the thing, I stay in the shape I am partly because of my genetics but a lot of it comes from what I consume, when I consume and what I choose to do for activities. So, I am sharing my liquid fitness tips - because I'm not wasting away to nothing and "sooo easy" to have this body just means I work at it. 


FOR ALL OF THOSE SEARCHING FOR THOSE LINES ABOVE THE HIPS AND BELOW THE CHEST This following information is for you to drink!


1. Do NOT DRINK your calories. This needs to be your mantra if you are trying to see your abs! However, when I say that I am not excluding protein shakes or soups - those are great! What I am hoping you will avoid is the 8 oz. coffee with creamer & sugar, the caffeine free soda, juice of any kind, mix drinks and beer. Your body wants water, it needs water and while you may not like the taste of it... your tongue will get over it. 


2. I LIKE it HOT. Almost after every meal I have a warm cup of tea. In the morning with breakfast I will drink hot black coffee, then about an hour or two later I will consume a green tea (when I have a sweet tooth I add honey or agave)... finally, later in the day I will turn towards a caffeine free or specifically a white tea. Even a cup of warm water with fresh lemon juice has made it onto my evening drink menu. If there is any specific scientific reason for this consumption, I do not know it well enough to properly explain it, however I do know/believe it plays a part in keeping me fit.


3. CHOCOLATE RECOVERY. If you are very active and do have great workouts at the gym or runs that break you down, recover with a glass of chocolate milk (I drink chocolate slimfast - I cannot drink milk but can somehow consume this). All water does is semi-replace your sweat. Chocolate milk has DOUBLE the carbs and protein compared to most sports drinks or plain milk. The water part of C.M. replaces your fluids lost in sweating, it adds a nutritional jackpot of calcium, a bit of sodium and sugar - which is exactly what you need for recovery and energy after a good workout. Notice that at no point did I say Chocolate Milkshake. All in all, if you are helping your muscles recover from workouts then you are not "too sore" to do something the next day! And so the fitness cycle begins!


*4. MARGARITA BARTENDER PLEASE. Drinking is NOT going to maintain abs. But let's enjoy the social life when you spend the first part of your day dying with P90X! While the drinks may not be as "sweet" as the original recipes, you can make alterations to most popular "chick" drinks and cut the calories by 200+. My example - The Skinny Margarita: 
Add your ice to the glass, ~2 oz. of white tequila, juice from 4 lime wedges and a splash or Grand Marnier
Or
Margarita Glass of Ice, ~2 oz. of white tequila, juice from 4 lime wedges and one lemon wedge, a small packet of splenda or a few drops of agave syrup
A margarita at a girlfriends house or the bar could easily be up to 300 calories and almost 30 carbs per drink (depending on the mix they use!)! The recipes above from me may max out at 100 calories and carbs are drastically cut! Again, DO not drink your Calories!

Whether one of these points can become a habit for you, or all of them, remember that things take time and if you are looking for your fitness - do not give up, stay confident and change the little things first!

My Thoughts Exactly - Runner's World Today

Today I got an email from Runner's World. I get one most every day and half of the time I just automatically delete it from my blackberry and therefore from my inbox. However, I was pretty interested in the article attached to the email from today. These are just little tips if you're a runner - typical things you have already heard. I just decided to add a bit more to the tips...


Secrets Of Speed
Intervals and tempo miles matter. But they're not the only tools a runner can use to get quicker. Heed the advice below and watch your PR get a little lower.
By Michelle Hamilton
From the August 2009 issue of Runner's World 

Lose Weight
A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics. 

ME: While this world is screaming at you with certain body types on the news, in magazines and in store windows, understand that "Lose Weight" is not communicating the runway model look. Most people who start running do not ease themselves into a training program and therefore suffer from serious injuries because they are carrying too much weight. Too much weight can refer to everything from fat to bulk muscle weight. Your joints can only do soooo much so be good to them. "Lose weight" is saying; increase metabolic rate and then increase lean muscle mass! All in all, this "Lose Weight" is just to emphasize why lean muscle mass is incredibly important!

Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.

ME: This one is GREAT! I'm going to break it down. I don't wear a fuel belt anyways, so I'm not going to talk about that. 

Headphones - I'm a user and a believer. I have this relationship with my Nike's. It's called Nike+. I track all of my runs. I like to get a good jam in while running, sometimes I like to find a bit of inspiration when Lance Armstrong talks to me. It's difficult to run in Clemson and have hundreds of cars pass by at different speeds, it can really effect your tempo and breathing. I don't think you need to get rid of headphones but what I will tell you is to get rid of VOLUME! Turn it down. If you can't hear someone running up behind just have a shirt made with "I want to get attacked" on the back (Especially if you're a girl! Don't be ridiculous in what you're running in or how you're running!)

I won't even add to no iPhone, really... is that an issue?!

When dressing for a run you should go for the rule to always dress as if it is 20 degree's warmer than the actual outdoor temperature. NOW on hot days that doesn't mean wear next to nothing, it means be smart about how your constricting your body. If you wear a hat to block the sun on a hot day, unless it's a thin mesh one, it will not allow the heat from your body to exit.

Last... shoes can become expensive, there is no denying it. However, it's a better idea to spend the money on the shoes compared to months if not years of medical costs that can be associated with exercise injuries. For running, go to a running store. They will watch the way you walk, watch the way you step and tell you what the best options are for you! The shoes you run in are not your gym shoes though (unless all you do at the gym is cardio). If you like to run a few days a week and like to do some weights in the gym, you should be wearing completely flat shoes.
For both pair, and just in general, the lighter the shoe, the better!

Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance. 


ME: It is difficult to get into this great habit... enough said.

Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.


ME: YES!! Bring on the coffee! Please do notice the word "plain." If you're adding cups of sugar to your coffee that's NOT good! That sugar is actually telling you you want to be hungry - gain weight... it's saying MORE MORE MORE to your system!
Don't be afraid of the dark stuff! Enjoy the energy.

Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed.


ME: Best advice... STAY away from any carbs that are white! Do not fear carbs, they are useful!