find.your.motivation

My name is Brittany and this is my weight loss, motivational and inspirational blog. I started this blog not only to help motivate myself to lose weight but others as well. I have tried the unhealthy ways of losing weight and found that it was wrong and that I am strong enough to push through and do it a healthy and safe way. I hope that this blog can educate and motivate others to join me to a healthier lifestyle.

fitness

Healthy Eating

Anonymous asked: So you've only been on a health craze for a week and you've already made a blog and seem as if you know everything about fitness? Okay that sounds really bitchy, I don't mean to be im just confused :s

Actually I was brought up in a really healthy family and my posts are with information that I get from the internet that I get for myself and share with others to help them along as well. Im pretty sure I’ve had this a lot longer than a week  and not once did I say I know everything. How about you read my shit before you go on… thanks. 

akindmind asked: Hey i just stumbled across your blog! You're doing a great job! and great tips too :) I followed aswel xo enjoy!

You as well! Thank youuu (:

sailorvegan asked: Loving your page!!!

Thank you!!! :D

d34d-end asked: I just finished reading your whole blog! I am so inspired, thank you so much for this blog, you are amazing! <3

You my dear must be very educated now ;) I hope you enjoyed it! Good luck (:

health-freeak:

Here are a couple tips to stay happy and healthy. Healthy mind, healthy body. 
Health:
-Drink plenty of water. 
-Eat breakfast like a king, lunch like a prince and dinner like a beggar.
-Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
-Live with the 3 E’s - Energy, Enthusiasm and Empathy
-Play more games.
-Read more books than you did in 2012
-Sit in silence for at least 10 minutes each day.
-Sleep for 8 hours.
-Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:
-

Don’t compare your life to others. You have no idea what their journey is all about.
-Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment
-Don’t over do. Keep your limits.
-Don’t take yourself so seriously. No one else does.
-Don’t waste your precious energy on gossip.
-Dream more while you are awake.
-Envy is a waste of time. You already have all you need.
-Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
-Life is too short to waste time hating anyone. Don’t hate others.
-Make peace with your past so it won’t spoil the present.
-No one is in charge of your happiness except you.
-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.
-Smile and laugh more.
-You don’t have to win every argument. Agree to disagree.
Society:
-

Call your family often.
-Each day give something good to others.
-Forgive everyone for everything.
-Spend time with people over the age of 70 &amp; under the age of 6.
-Try to make at least three people smile each day.
-What other people think of you is none of your business.
-Your job won’t take care of you when you are sick. Your -friends will. Stay in touch.
Life:
-

Do the right thing!
-Get rid of anything that isn’t useful, beautiful or joyful.
-However good or bad a situation is, it will change. 
-No matter how you feel, get up, dress up and show up.
-The best is yet to come.
-Your Inner most is always happy. So, be happy.

Follow http://health-freeak.tumblr.com

health-freeak:

Here are a couple tips to stay happy and healthy. Healthy mind, healthy body.
Health:
-Drink plenty of water.
-Eat breakfast like a king, lunch like a prince and dinner like a beggar.
-Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
-Live with the 3 E’s - Energy, Enthusiasm and Empathy
-Play more games.
-Read more books than you did in 2012
-Sit in silence for at least 10 minutes each day.
-Sleep for 8 hours.
-Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:
-

Don’t compare your life to others. You have no idea what their journey is all about.
-Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment
-Don’t over do. Keep your limits.
-Don’t take yourself so seriously. No one else does.
-Don’t waste your precious energy on gossip.
-Dream more while you are awake.
-Envy is a waste of time. You already have all you need.
-Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
-Life is too short to waste time hating anyone. Don’t hate others.
-Make peace with your past so it won’t spoil the present.
-No one is in charge of your happiness except you.
-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.
-Smile and laugh more.
-You don’t have to win every argument. Agree to disagree.
Society:
-

Call your family often.
-Each day give something good to others.
-Forgive everyone for everything.
-Spend time with people over the age of 70 & under the age of 6.
-Try to make at least three people smile each day.
-What other people think of you is none of your business.
-Your job won’t take care of you when you are sick. Your -friends will. Stay in touch.
Life:
-

Do the right thing!
-Get rid of anything that isn’t useful, beautiful or joyful.
-However good or bad a situation is, it will change.
-No matter how you feel, get up, dress up and show up.
-The best is yet to come.
-Your Inner most is always happy. So, be happy.

Follow http://health-freeak.tumblr.com

health-freeak:

There are many different types of yoga to practice, so its important to find out which type of yoga is right for you. Heres a quick introduction to some of the most common types of yoga:
Bikram Yoga- Get ready to sweat. You will be practicing in 105 degree heat and in 40% humidity. Though Bikram only has 26 poses and theres a lot of alignment work so it is a good fit for beginners.
Hatha Yoga- This class is also likeley to be focused on slow and gentle movements so its a great type of yoga to wind down at night.
Vinyasa Yoga- You’ll definitly be moving, flowing from one pose to the next. It is the most popular style of yoga in America
Kundalini Yoga- Refers to the energy of the Root Chakra, which surronds the area around you lower spine. Expect lots of work in your core area, these classes are known to be intense
Ashtanga Yoga- Commonly called Power Yoga. Asgtanga is definitley physically demanding. It is probably best suited for an ex-athlete or someone who is looking to push their body
Iyengar Yoga- Expect lots of props with this style of yoga such as blocks, harnesses, straps and even cushions. Theres also a lot of focus on alignment so Iyengar can be great for physical therapy.
Anusara Yoga- Expect many heart opening poses like backbends and more talking by the instructor. It is epitomized by the Celebration of the Heart.
Restorative Yoga- If your looking to wind down after a long day of work, quiet your mind- Restorative yoga might be the answer for the relaxation
Juvamukti Yoga- Is a mix of vinyasa flow sequencing infused with chanting and a vegetarian twist
These are only some of the different types of yoga. There are many others- check out your yoga studio for different classes. At the studio I go to there are foundation flow, Wellness vinyasa, mixed yoga styles, detox and refresh, Yin restorative, Yoga for runners and athletes, Yoga for back care and power flow (:follow: www.health-freeak.tumblr.com

health-freeak:

There are many different types of yoga to practice, so its important to find out which type of yoga is right for you. Heres a quick introduction to some of the most common types of yoga:

Bikram Yoga- Get ready to sweat. You will be practicing in 105 degree heat and in 40% humidity. Though Bikram only has 26 poses and theres a lot of alignment work so it is a good fit for beginners.

Hatha Yoga- This class is also likeley to be focused on slow and gentle movements so its a great type of yoga to wind down at night.

Vinyasa Yoga- You’ll definitly be moving, flowing from one pose to the next. It is the most popular style of yoga in America

Kundalini Yoga- Refers to the energy of the Root Chakra, which surronds the area around you lower spine. Expect lots of work in your core area, these classes are known to be intense

Ashtanga Yoga- Commonly called Power Yoga. Asgtanga is definitley physically demanding. It is probably best suited for an ex-athlete or someone who is looking to push their body

Iyengar Yoga- Expect lots of props with this style of yoga such as blocks, harnesses, straps and even cushions. Theres also a lot of focus on alignment so Iyengar can be great for physical therapy.

Anusara Yoga- Expect many heart opening poses like backbends and more talking by the instructor. It is epitomized by the Celebration of the Heart.

Restorative Yoga- If your looking to wind down after a long day of work, quiet your mind- Restorative yoga might be the answer for the relaxation

Juvamukti Yoga- Is a mix of vinyasa flow sequencing infused with chanting and a vegetarian twist

These are only some of the different types of yoga. There are many others- check out your yoga studio for different classes. At the studio I go to there are foundation flow, Wellness vinyasa, mixed yoga styles, detox and refresh, Yin restorative, Yoga for runners and athletes, Yoga for back care and power flow (:
follow: www.health-freeak.tumblr.com

(via health-freeak)

health-freeak:

Running Tips:
Wear spandex shorts under your regular running shorts so you don’t chafe
Cotton socks will only lead to blisters; invest in socks designed for running.
Join your local running club—check with your local running store fitness center and/or recreation department to find one
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
Remember that- It gets easier.
Accept and appreciate the fact that not every single run can be a good one
Do not compare yourself to others. Run within yourself and for yourself first.
Even a bad run is better then no run at all
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
Don’t be discouraged if you don’t experience weight loss immediately
Start a running blog, to see your progress and set goals
Hydrate. Make it a habit to drink water throughout the day
On long runs eat something every hour—whether you feel like it or not
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
Do not increase your mileage more than 10 percent per week
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
Do not run two hard days back-to-back
Ice aches and pains immediately
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
Neosporin (or another antibiotic cream) is good for chafed areas
Make sure you cut your toenails short enough so they don’t jam into your Shoes
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
Do not ice for more than 20 minutes at a time
For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
Do not use the hot tub after a race. It will increase inflammation and hinder healing
Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
Run facing traffic.
Never assume a car sees you
Doubleknot your shoe laces so they will not come undone when you run\
If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Set realistic short term and long term goals
Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
There’s no shame in walking
Four laps around the local the high school track equals one mile
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
Push through rough spots by focusing on the sounds of your breath and feet touching the ground
Do abdominal breathing to get rid of side cramps
Run on trails if at all possible. It will be easier on your body and you’ll love it
Dress as if it is 10 degrees warmer than the temperature on the thermometer
Run early in the morning or later in evening to avoid mid-day heat
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:follow: http://health-freeak.tumblr.com/

health-freeak:

Running Tips:

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

(via health-freeak)

thaomaihoua asked: Love your blog! Great motivation! Keep it up!

Thank you (:

Should I Eat Before a Workout?
So, this all poses a basic question: What are your goals for training or working out? If you are looking to feel good, be active and healthy, and keep an eye on your weight, then it’s really a matter of what makes you feel best. If you are a hard-core gym-goer whose objective is to get lean, mean and ripped, however, then working out on an empty stomach might help with some fat loss, but it won’t help with muscle gain (you’re best to eat before your workouts if that’s your goal), though more research is needed. On the other hand, if your aim is athletic performance — being the fastest one on race or game day — then you probably want to approach fasting with caution, and perhaps make it an occasional option for your long runs, much like the marathoners do over the course of months-long training.
And finally, if you know exercising on an empty stomach leaves you feeling so lousy that you’ll lose your motivation to work out entirely, or if you’re a young athlete, pregnant, breastfeeding, diabetic, prone to hypoglycemia (low blood sugar), or you have an unhealthy relationship with food or weight — then it’s best to grab a bite before you train. After all, the benefits of exercising after eating far outweigh the benefits of sitting on the couch with an empty stomach.

follow http://health-freeak.tumblr.com for more (:

Should I Eat Before a Workout?

So, this all poses a basic question: What are your goals for training or working out? If you are looking to feel good, be active and healthy, and keep an eye on your weight, then it’s really a matter of what makes you feel best. If you are a hard-core gym-goer whose objective is to get lean, mean and ripped, however, then working out on an empty stomach might help with some fat loss, but it won’t help with muscle gain (you’re best to eat before your workouts if that’s your goal), though more research is needed. On the other hand, if your aim is athletic performance — being the fastest one on race or game day — then you probably want to approach fasting with caution, and perhaps make it an occasional option for your long runs, much like the marathoners do over the course of months-long training.

And finally, if you know exercising on an empty stomach leaves you feeling so lousy that you’ll lose your motivation to work out entirely, or if you’re a young athlete, pregnant, breastfeeding, diabetic, prone to hypoglycemia (low blood sugar), or you have an unhealthy relationship with food or weight — then it’s best to grab a bite before you train. After all, the benefits of exercising after eating far outweigh the benefits of sitting on the couch with an empty stomach.

follow http://health-freeak.tumblr.com for more (:

The difference between emotional hunger and physical hunger
Before you can break free from the cycle of emotional eating, you first need to learn how to distinguish between emotional and physical hunger. This can be trickier than it sounds, especially if you regularly use food to deal with your feelings.
Emotional hunger can be powerful. As a result, it’s easy to mistake it for physical hunger. But there are clues you can look for that can help you tell physical and emotional hunger apart.
Emotional hunger comes on suddenly. It hits you in an instant and feels overwhelming and urgent.Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).
Emotional hunger craves specific comfort foods. When you’re physically hungry, almost anything sounds good—including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.
Emotional hunger often leads to mindless eating. Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.
Emotional hunger isn’t satisfied once you’re full. You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn&#8217;t need to be stuffed. You feel satisfied when your stomach is full.
Emotional hunger isn’t located in the stomach. Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.
Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it&#8217;s likely because you know deep down that you’re not eating for nutritional reasons.
follow http://health-freeak.tumblr.com for more! (:

The difference between emotional hunger and physical hunger

Before you can break free from the cycle of emotional eating, you first need to learn how to distinguish between emotional and physical hunger. This can be trickier than it sounds, especially if you regularly use food to deal with your feelings.

Emotional hunger can be powerful. As a result, it’s easy to mistake it for physical hunger. But there are clues you can look for that can help you tell physical and emotional hunger apart.

  • Emotional hunger comes on suddenly. It hits you in an instant and feels overwhelming and urgent.Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).
  • Emotional hunger craves specific comfort foods. When you’re physically hungry, almost anything sounds good—including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.
  • Emotional hunger often leads to mindless eating. Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.
  • Emotional hunger isn’t satisfied once you’re full. You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn’t need to be stuffed. You feel satisfied when your stomach is full.
  • Emotional hunger isn’t located in the stomach. Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.
  • Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it’s likely because you know deep down that you’re not eating for nutritional reasons.

follow http://health-freeak.tumblr.com for more! (:

health-freeak:

Running Tips:
Wear spandex shorts under your regular running shorts so you don’t chafe
Cotton socks will only lead to blisters; invest in socks designed for running.
Join your local running club—check with your local running store fitness center and/or recreation department to find one
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
Remember that- It gets easier.
Accept and appreciate the fact that not every single run can be a good one
Do not compare yourself to others. Run within yourself and for yourself first.
Even a bad run is better then no run at all
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
Don’t be discouraged if you don’t experience weight loss immediately
Start a running blog, to see your progress and set goals
Hydrate. Make it a habit to drink water throughout the day
On long runs eat something every hour—whether you feel like it or not
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
Do not increase your mileage more than 10 percent per week
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
Do not run two hard days back-to-back
Ice aches and pains immediately
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
Neosporin (or another antibiotic cream) is good for chafed areas
Make sure you cut your toenails short enough so they don’t jam into your Shoes
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
Do not ice for more than 20 minutes at a time
For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
Do not use the hot tub after a race. It will increase inflammation and hinder healing
Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
Run facing traffic.
Never assume a car sees you
Doubleknot your shoe laces so they will not come undone when you run\
If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Set realistic short term and long term goals
Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
There’s no shame in walking
Four laps around the local the high school track equals one mile
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
Push through rough spots by focusing on the sounds of your breath and feet touching the ground
Do abdominal breathing to get rid of side cramps
Run on trails if at all possible. It will be easier on your body and you’ll love it
Dress as if it is 10 degrees warmer than the temperature on the thermometer
Run early in the morning or later in evening to avoid mid-day heat
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:follow: http://health-freeak.tumblr.com/

health-freeak:

Running Tips:

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
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health-freeak:

Here are some great tips for a healthy breakfast:
1. Be consistent with your portions. For most people, a perfect breakfast has three components: one serving of a whole grain carbohydrate, one serving of a dairy or high-calcium food, and one serving of fruit. Together, that would add up to roughly 300 calories
2. Have a bowl of sweetened brown rice. Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber.
4. Use organic eggs. They’re not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation),
5. Sprinkle on a teaspoon of ground flaxseeds. It could be over your cereal, over your yogurt, over your smoothie, or over your eggs. Next to fish and organic eggs, flaxseeds are one of the best sources of omega-3 fatty acids.
6. Use Benecol, Take Control, or Smart Balance instead of butter. These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.
7. Have lunch for breakfast. Instead of butter or cream cheese, top your morning (whole wheat) toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein.
8. Top your cereal with soy milk. Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium; otherwise you’re missing a great opportunity to get some bone-building calcium.
9. Hit the vegetarian section of the grocery. Soy bacon and sausage, gardenburgers, and soy crumbles make great sources of protein for breakfast without the saturated fat of their meat originals
10. Drink three cups of unsweetened orange juice every morning. The vitamin C in OJ not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 percent
11. Choose these toppers for your (whole wheat) bagel or toast:
Two tablespoons nonfat cottage cheese sprinkled with flaxseed
One slice low-fat cheese melted over a slice of mango
Two tablespoons soy butter with a sliced banana
One slice of baked ham and one sliced tomato
12. Shave one ounce of dark chocolate over a cup of nonfat yogurt. Mix. The calcium-rich yogurt can actually help in your efforts to lose weight, while the antioxidant-loaded dark chocolate can help reduce the stickiness of “bad” LDL cholesterol and keep your arteries more pliable. Plus, who can resist starting the day with chocolate?
 Hope you enjoyed this one (: xo

health-freeak:

Here are some great tips for a healthy breakfast:

1. Be consistent with your portions. For most people, a perfect breakfast has three components: one serving of a whole grain carbohydrate, one serving of a dairy or high-calcium food, and one serving of fruit. Together, that would add up to roughly 300 calories

2. Have a bowl of sweetened brown rice. Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber.

4. Use organic eggs. They’re not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation),

5. Sprinkle on a teaspoon of ground flaxseeds. It could be over your cereal, over your yogurt, over your smoothie, or over your eggs. Next to fish and organic eggs, flaxseeds are one of the best sources of omega-3 fatty acids.

6. Use Benecol, Take Control, or Smart Balance instead of butter. These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.

7. Have lunch for breakfast. Instead of butter or cream cheese, top your morning (whole wheat) toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein.

8. Top your cereal with soy milk. Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium; otherwise you’re missing a great opportunity to get some bone-building calcium.

9. Hit the vegetarian section of the grocery. Soy bacon and sausage, gardenburgers, and soy crumbles make great sources of protein for breakfast without the saturated fat of their meat originals

10. Drink three cups of unsweetened orange juice every morning. The vitamin C in OJ not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 percent

11. Choose these toppers for your (whole wheat) bagel or toast:

  • Two tablespoons nonfat cottage cheese sprinkled with flaxseed
  • One slice low-fat cheese melted over a slice of mango
  • Two tablespoons soy butter with a sliced banana
  • One slice of baked ham and one sliced tomato

12. Shave one ounce of dark chocolate over a cup of nonfat yogurt. Mix. The calcium-rich yogurt can actually help in your efforts to lose weight, while the antioxidant-loaded dark chocolate can help reduce the stickiness of “bad” LDL cholesterol and keep your arteries more pliable. Plus, who can resist starting the day with chocolate?

 Hope you enjoyed this one (: xo

health-freeak:

Choosing the Right Yogurt:Yogurt is often a staple for people who are trying to lose weight. Unlike fad diet foods, yogurt is front and center in the battle against obesity because of its nutritional value and versatility. It may be eaten as part of breakfast, lunch or dinner, and also as a filling midday or evening snack. Greek yogurt is one of the healthiest weight loss diet foods available.
Types:Yogurt is generally available in grocery stores, sold in large containers or in smaller individual 4- to 8-ounce cup portions. Greek yogurt is one of many types of yogurt available in the dairy section of the grocery store. It is much thicker than traditional yogurt, which has a smooth consistency similar to pudding. Though plain Greek yogurt is best for you, it also comes in strawberry, blueberry, peach, French vanilla and a host of other flavorsContent and Benefits:Fat-free yogurt is rich in both calcium and protein, an important combination to include in any weight loss program. Calcium promotes the breakdown of body fat, stokes the metabolism, and helps build and support strong bones. Protein helps build muscle and staves off hunger, helping prevent feelings of hunger between meals. Protein is also important in stabilizing blood glucose, preventing high blood sugar, or hyperglycemia, and low blood sugar, or hypoglycemia, while dieting. Yogurt supports immune system function
Comparison:The differences between American yogurt, also called conventional yogurt, and Greek yogurt, or fage, mainly involve fat content, calcium, calorie count and grams of sugar. A 4-ounce serving of Greek yogurt typically contains 90 calories, with 7 grams sugar; Dannon yogurt has 80 calories with 12 grams of sugar. When dieting, choose yogurt that is less than 130 calories per serving, with no more than 1 gram of fat. Greek yogurt has twice as much protein as traditional, conventional yogurt, while it offers less calcium. It is recommended to alternate Greek yogurt with traditional yogurt to receive the maximal calcium and protein benefits from this extraordinary nutritional source.
follow: www.health-freeak.tumblr.com

health-freeak:

Choosing the Right Yogurt:
Yogurt is often a staple for people who are trying to lose weight. Unlike fad diet foods, yogurt is front and center in the battle against obesity because of its nutritional value and versatility. It may be eaten as part of breakfast, lunch or dinner, and also as a filling midday or evening snack. Greek yogurt is one of the healthiest weight loss diet foods available.

Types:
Yogurt is generally available in grocery stores, sold in large containers or in smaller individual 4- to 8-ounce cup portions. Greek yogurt is one of many types of yogurt available in the dairy section of the grocery store. It is much thicker than traditional yogurt, which has a smooth consistency similar to pudding. Though plain Greek yogurt is best for you, it also comes in strawberry, blueberry, peach, French vanilla and a host of other flavors

Content and Benefits:
Fat-free yogurt is rich in both calcium and protein, an important combination to include in any weight loss program. Calcium promotes the breakdown of body fat, stokes the metabolism, and helps build and support strong bones. Protein helps build muscle and staves off hunger, helping prevent feelings of hunger between meals. Protein is also important in stabilizing blood glucose, preventing high blood sugar, or hyperglycemia, and low blood sugar, or hypoglycemia, while dieting. Yogurt supports immune system function

Comparison:
The differences between American yogurt, also called conventional yogurt, and Greek yogurt, or fage, mainly involve fat content, calcium, calorie count and grams of sugar. A 4-ounce serving of Greek yogurt typically contains 90 calories, with 7 grams sugar; Dannon yogurt has 80 calories with 12 grams of sugar. When dieting, choose yogurt that is less than 130 calories per serving, with no more than 1 gram of fat. Greek yogurt has twice as much protein as traditional, conventional yogurt, while it offers less calcium. It is recommended to alternate Greek yogurt with traditional yogurt to receive the maximal calcium and protein benefits from this extraordinary nutritional source.

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health-freeak:

Here are some reasons why you should Run Barefoot:
Barefoot running or running in minimal shoes encourages a more natural foot strike pattern that does not involve landing on the heel. Barefoot or minimalist shoe running can be healthier for you than wearing running shoes. Overall health benefits include strengthening of the foot and softer landings with less impacts. If you are not comfortable with running barefoot or you live in a big city, minimalist shoes may be the perfect compromise-not only will you be more agile when running in minimalist shoes, you’ll burn more calories. Without the support of traditional running shoes, tiny muscles in your feet will be called into action.
Whether you’re going barefoot or almost barefoot, here’s what you need to know before you give the trend a try:
1. Know it’s safe for you. If you have any sensory loss in your feet, you should not attempt barefoot running — it’s too dangerous. In fact, if you have any foot-related injuries, it’s best to consult a medical professional before you try the trend.
2. Take it slow. You must progress slowly to allow your musculoskeletal system to adapt to the new running pattern.
3. Want to go barefoot? Start with walking before you run. It is best to learn the right way to run without the interference of shoes,adding that walking barefoot is “the best way to try it out”. Once you’re up to walking briskly for 30 minutes, slowly begin to replace the walking with running. Then…
4. Consider minimalist shoes, either some or all of the time, depending on your comfort level. No matter what You should protect your feet when necessary, such as in the cold, heat, dark or on surfaces that may have hidden sharp objects.
5. Seek out smooth, hard surfaces. It might seem counterintuitive, a smooth, hard surface is best for learning to run with bare feet or while wearing minimalist shoes.
follow: www.health-freeak.tumblr.com

health-freeak:

Here are some reasons why you should Run Barefoot:

Barefoot running or running in minimal shoes encourages a more natural foot strike pattern that does not involve landing on the heel. Barefoot or minimalist shoe running can be healthier for you than wearing running shoes. Overall health benefits include strengthening of the foot and softer landings with less impacts. If you are not comfortable with running barefoot or you live in a big city, minimalist shoes may be the perfect compromise-not only will you be more agile when running in minimalist shoes, you’ll burn more calories. Without the support of traditional running shoes, tiny muscles in your feet will be called into action.

Whether you’re going barefoot or almost barefoot, here’s what you need to know before you give the trend a try:

1. Know it’s safe for you. If you have any sensory loss in your feet, you should not attempt barefoot running — it’s too dangerous. In fact, if you have any foot-related injuries, it’s best to consult a medical professional before you try the trend.

2. Take it slow. You must progress slowly to allow your musculoskeletal system to adapt to the new running pattern.

3. Want to go barefoot? Start with walking before you run. It is best to learn the right way to run without the interference of shoes,adding that walking barefoot is “the best way to try it out”. Once you’re up to walking briskly for 30 minutes, slowly begin to replace the walking with running. Then…

4. Consider minimalist shoes, either some or all of the time, depending on your comfort level. No matter what You should protect your feet when necessary, such as in the cold, heat, dark or on surfaces that may have hidden sharp objects.

5. Seek out smooth, hard surfaces. It might seem counterintuitive, a smooth, hard surface is best for learning to run with bare feet or while wearing minimalist shoes.

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health-freeak:

Here are 10 reasons why you should drink lemon water in the morning:
1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.
2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.
3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #2) lose weight faster.4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.
5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.
6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.
7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I’m slightly worried about it.
8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.
9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.
10. Helps kick the coffee habit: After I have a glass of hot lemon water, I actually don’t crave coffee in the morning. This is weird, I can’t explain it, but I’ll take it.More posts coming soon (: 

health-freeak:

Here are 10 reasons why you should drink lemon water in the morning:

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #2) lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I’m slightly worried about it.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit: After I have a glass of hot lemon water, I actually don’t crave coffee in the morning. This is weird, I can’t explain it, but I’ll take it.

More posts coming soon (: