Health and Fitness Coach
Subscribe via RSS Feed (What is RSS?)
Subscribe to the Monthly Newsletter:
- 5.5 Ways to Change the Shape of Your Body - Fast!
- Expert Answers: Spin Classes and RPM Classes. How Many Calories Will I Burn? And Other Questions.
- How to Improve Core Stability Part 2 - The Spinal Neutral Test
- How to Improve Core Stability Part 4: Functional Exercises - The Plank and Its Wacky Variations
- Last Minute Preparation for a Marathon, Half Marathon or Fun Run
- Over 50s Exercise - Seniors Training With Logan Franklin
- Take the Body Type Test- What Body Type are You?
- Workout Music: Music for Your Ipod to Listen to While Exercising
- Crazy Fitness Crazes, Fads, and Gadgets
- Running: Working Out Your Race Pace With McMillan's Calculator
- My Top Tips for Getting Your Pre Baby Body Back
- Cosmo’s Fun Fearless Female Awards – I’ve Made it to the Finals!
- A Home Gym For Less than $50
- Matt Preston’s Regime: Interview with Kerri-Anne
- Can Foodies Be Fit? Matt Preston Battles the Bulge with Me
- How to Burn More Fat Everyday. Tips for Tapping into Those Fat Stores!
- Interview: Joanna McMillan Price On the Best Snacks
- Choosing Exercises to Fit Your Lifestyle
- Last Minute Preparation for a Marathon, Half Marathon or Fun Run
- Should You Weigh Yourself For Weight Loss?
- Brianna: Hi Amelia, I am having issues losing weight after my 3rd baby. I exercise 5 day
- David Hughes: Am I a foodie? Hell, yes! In fact I decided to get fit the day after I enjoyed
- Fabiola: Thank you for your valuable answer...I do need to lose weight, I'm 5`4 and 155 l
- Tim: @Roya, Cycling is generally less "hard on the knees" than running, but there can
- Tim: Hi Amelia "Train before breakfast on an empty stomach" Why?
- Ken Rasner: I know that all kind of people has chance or can loose weight. As long as they w
- celebrity fuck you: Sign: zdbrw Hello!!! ahwtb and 6059pwbkafeuhw and 3885 : I love your blog. :) I
- Fabiola: Iam 59 yrs. old, I have been in spinning classes at the local gym for almost 3 m
- Martin: Meat is a very overrated form of nutrition. Of course the massive, multi-billio
- Nathan: Hi I take 'Hydroxy Ripped Workout Protein' and am required to take it when i fir
Running: Working Out Your Race Pace With McMillan’s Calculator
29 July 2008 12:15 pm
Whether you are a serious runner or a weekend warrior it’s useful to know what pace you should be running at. Use the McMillan calculator to work out your race speed based on pretty much any other time you have run. The screen looks like the image above you simply choose a distance that you have a time for and key it in.
Once you have done this, the calculator gives you a list of projected distances (below), your projected time for each distance. Now you know pretty much what time you would run for most distances.
Click here to continue reading…..
Tagged As: distance running, exercise, fitness, jogging, running
Tips for Recovering From a Half Marathon
18 May 2008 11:39 pm
How does your body feel after running 21 gruelling kms? Picture this, at the end of the race, an army of sore bodies hobbling around recovering from their big race. You can’t help but get pumped for the next one. However it is your recovery action plan that will determine how quickly your body is ready to train like a champion again. Follow these 5 tips within 3 days of your race to ensure you bounce back better than before:
1. Drink 1.5 litres of sports drink in the 24hr after the race:
Yes we all know rehydration after a race is essential (around 600ml for every 30min that you run), but replenishing your sodium levels is crucial. We tend to lose about one teaspoon of sodium every 2 hours so it is really important to replenish these sodium stores during and after the race. Electrolyte/isotonic drinks such as Gatorade are good as they get absorbed very quickly. NB: Too much sodium in the body can lead to high blood pressure, so apart from race time, avoid excess salt in your diet.
2. Stretch:
Stretch straight after the race, but also stretch every day for the next 4 days. A minimum of 10mins will do. This helps your damaged muscle fibres to repair correctly, preventing scar tissue and permanent flexibility loss. Hamstrings, hips flexors, lower back and calves are the absolute essentials. Don’t look after these puppies and you’re a gonner! Don’t force the stretches, you should be able to feel it but not be in pain. Hold each stretch for 30-60secs, and slow your breathing right down.
Click here to continue reading…..
Tagged As: exercise, fitness, half marathon, jogging, recovery, running
Great Training Website: MapMyRun.com
9 May 2008 4:02 am
OMG a website that works REALLY REALLY well! Here is a site that allows you to plot your exercise routes on a map. And it’s easy! Whether you are walking, running, cycling, horse riding, kayaking, or rollerblading, you can use this website to track your distance, gradient and loads more.
Follow these 3 simple tips to get the most out of this fab website:
Calculate the distance and elevation of any route
Go to http://www.mapmyrun.com/create to create a new run. Find your start point on the map and off you go, clicking key points on your route.
· Tip: Register yourself before you do this. That way you can set the data in metric and add your own touches like elevation, notes etc. It also means you will be able to save it. Doesn’t take long. You can also create a profile for yourself.
· Tip: When you are finished, change the map type to “hybrid view” for a spin out! You will be able to see a satellite image of your route.
· Tip: If you use a GPS enabled fitness watch, such as the Garmin 305
Find other Routes in your area
Go to http://www.mapmyrun.com/search and key in the area you wish to run in. A number of publicly posted routes will appear for you to choose.
· Tip: This is particularly useful if you are travelling somewhere new. Pre-plan a route to follow and print the map out.
Record your workouts in their diary
Go to http://www.mapmyrun.com/training and you can record all your workouts as well as track progress, like body weight, hours of sleep, heart rate etc. You can then tabulate reports on your training.
· Tip: Click on “quick Add” to add your workout into your calendar. It will prompt you for more info such as distance, time, etc. This way you’ll have a great record of all your workouts!
**P.S thanks to readers Shelley and Lisa for telling me about the site!
Here is my fave running route at the moment. Check it out!
