We all fall off the fitness wagon. Don’t despair, just get back on.
Perhaps you just finished the blessed month of Ramadan, congratulations! Hopefully you had a great month of fasting and were able to reap all the spiritual and physical benefits of fasting for 30 days. Fasting can certainly be difficult on the body, and whether or not you kept active during the day, here is how you can get yourself back on track.
1. Start your day with apple cider vinegar – use organic, raw and unpasteurized! (Bragg’s)
Boosts your metabolism
Neutralizes the pH of your body
Improved stamina & energy
Decreased restless leg syndrome symptoms with increased potassium
How to drink it: mix 1 tbsp with 6-8 oz of water or apple juice.
2. Ease back into exercise and strength training.
If you are getting back into running and are easily able to run, then great! Otherwise, consider a run walk strategy given that your endurance may have been compromised.
Move first thing in the morning. Whether its a quick yoga sequence, 10-15 minutes of jumping jacks, crunches and pushups, or a jog, get moving for 20-30 minutes every day.
3. Drink half your body weight in ounces of water per day. Add fruit slices or mint leaves to jazz it up if needed.
5. Eat lean, clean and green! The days of eating late and ‘whatever you want’ are over, so get back into eating a well-balanced meal! I ate bits of superfood greens throughout Ramadan. Each single calorie tab is loaded with 64% protein!
If you are interested in purchasing a sample of Energy Bits, head over here.
Raceweek! The homestretch! Whatever you call it, it’s here. I’m thrilled with my training, and can’t wait until I get into the pool on Sunday. When I consider the swim alone, I’ve come SO FAR in just a few months. I have successfully overcome my traumatic near-drowning experience in Kauai a little over 4 years ago, which kept me out of the water all this time. Time is both a great healer and mentor. I have done the hard work: the laps in the pool, the miles on the road, the indoor and outdoor rides. This week I need to focus on nutrition, sleeping and stretching. I’ll get in the water once or twice, ride and run twice. Friday is REST DAY! The two days before the race I will load up on complete protein and complex carbohydrates to top off glycogen levels. Can’t forget to hydrate! For race-day endurance I plan on taking my EnergyBits before I hit the pool, and again in T1 before I get on the bike. I will load my water bottle with Nuun and have a backup ready to go. Fig bars will be the energy of choice – they are a great source of potassium, sodium and are extremely portable.
Do you have a big race coming up? What does your raceweek look like?
In the last couple of years, I’ve picked up many miles of running and have looked to resources such as RunnersWorld.com, WomensHealth.com and WomensRunning.com to keep me motivated and informed along the way. I’ve decided to collate all the information I’ve learned over the years and share that information.
The best diet is of course the one you can maintain without drastic life changes, binging and cheating. Personally I am strive to ensure that 50-75% of my diet is plant-based. At most 25% of what I eat is raw, with the remaining neither here nor there!
Create your own “fab 5 list”. Here’s mine:
The Fab 5:
Pre-run. Some people run on an empty stomach, some need fuel. Definitely don’t eat and run, give yourself at least 30 minutes to digest your food. If you choose to eat, ensure you fuel yourself with some sort of carbohydrate. Your body will burn of the glycogen it stores and it keeps about 60-90 minutes worth. If you plan to run more than 60 minutes, take a gel with you and consume after 45 minutes. Best practice: a banana, coffee (yes, coffee – my go to is an almond milk latte), an apple, an energy bar (favorite is Lara), or some complex carbohydrate, like celery with almond butter. Continue reading A Runner’s Diet