Fleet Feet Friday: Tips from Tammy on Summer Heat Questions to Ask Yourself

Did you have salty residue on your face?

You need to increase your sodium and electrolytes by drinking a sports drink prior, during and after the workout. Be sure you are using nutrition that has electrolytes (all gu, gels, beans and sports gummies will). Consider taking electrolyte tablets the morning of and during your long workout when temperatures are more than 65 degrees.

Did you feel really thirsty at the end of the run or walk?

You were dehydrated. Dehydration starts with consumption the day BEFORE a long run. Make a habit of carrying a stainless steel water bottle with you the day before your long workout so you will be drinking plenty of H2O all day. While on the long run/walk, take water at every water stop, even if you do not feel thirsty. Dehydration sets in before you realize it and then it is too late. Atleast ...

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Posted Thursday, June 6, 2013 by Michael Gonzales in Healthy Living, Fitness


I'm Ready to Lose Weight Now What...

I'm Ready to Lose Weight Now What...
by Jennifer Leonard

 One of the most frequent questions I’m often asked is, “how do I get started losing weight?”  It’s overwhelming to even know where to begin the journey sometimes.  Just Google “losing weight” and see the millions upon millions of websites you’ll find.  It boggles the mind the plethora of information that is out there. For me, it blew my mind to think about how much weight I needed to lose.  I vividly remember the day I stepped on the scale for my initial weigh-in at Weight Watchers.  When my leader told me 436 lbs, I almost turned around and walked out the door.  It seemed impossible initially.  It was at that moment that I knew I had to break it down step by step.  It had to be one little change each week otherwise I would become easily frustrated and discouraged.  You can’t ...

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Posted Tuesday, May 7, 2013 by Michael Gonzales in Nutrition


Keep Running: Running Injuries & Prevention Tips

by John Holley, MS


We all get sore from time to time after a run. Exercise mavens and beginners alike may experience muscular soreness after a long run. This is true in particular if you have just begun a running program or are training for a race. We just look at it as evidence of a good workout. However, the stabbing or intense pain associated with running injuries is something no one wants to feel. This article will describe common running injuries and steps you can take to prevent them. Note: Your doctor can most accurately diagnose and treat any and all injuries associated with your participation in an exercise program. This article is not to be used as a substitute for medical supervision.

  1. Shin splints are the bane of many people new to running or walking. The term is often applied to any pain ...

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Posted Tuesday, March 19, 2013 by Michael Gonzales in Healthy Living, Fitness