Thursday, August 27, 2015

Altitude Training Mask Effectiveness

written by runnergirl training

Altitude training masks are a training tool used to increase the body’s adaptations to a hypoxic environment. There is debate over their effectiveness among opinions of practitioners and the general public.

The physiologic adaptations from wearing an altitude training mask at low altitude shows limited results and they are only realized at normal atmosphere not at high altitude (HPRC, 2015). There is minimal carry over of those training adjustments to sports performance or impacting the quality of sleep while at low altitude.

In a widely cited article by Vogt & Hoppeler (2010) indicates research data for V02max (aerobic maximal capacity) and maximal output of power are not significantly improved at low altitude. However, performance has improvements when at high altitude. Dr. Levine of Texas Health Presbyterian Hospital Dallas (CBS, 2015) notes that the time duration spent wearing an altitude training mask is minimal and not long enough allow for physiological changes to occur.

In conclusion, research supports training at high altitude is the most effective tool to acclimate when living at low altitude. Training would occur at high altitude on location or by using a hypobaric chamber.

CBS. (2015). High altitude training masks promise competitive edge. Retrieved from (2015). 

High altitude training masks. Retrieved from 

Vogt, M. Hoppeler, H. (2010). Is hypoxia training good for muscles and exercise performance? Progress in cardiovascular diseases, 6, 525-533.

Thursday, July 23, 2015

6 Abs Exercises You've Got To Try

Try these 6 abs exercises today!

Product Review - New Balance Fresh Foam Running Shoes

written by runnergirl training

I personally purchased these shoes and wrote a product review from my experiences.

The New Balance Fresh Foam Boracay is a lightweight neutral cushioned shoes. It offers a new feel compared to the cushioning system of other New Balance shoes. Here are the official details at the New Balance site.

I found them to feel lightweight but still giving stability, cushion and a very smooth heel to toe transition. The mesh upper allows air to pass through the shoes to keep your feet cool. The colors are fun and add a pop of fun color to your run or workout!

I have purchased two pairs of this shoe and have zero complaints. I have run on sidewalks, street pavement, trails and the treadmill without any problems. I highly recommend you give the New Balance Fresh Foam shoes a try!

Wednesday, February 11, 2015

Many Names Of Sugar

Sugar has many names and is sometimes challenging to detect. Use this guide to know what form of sugar you may be consuming.

Fueling Like A Lady

This article takes an interesting look at sports science and women's sports nutrition.

Wednesday, December 10, 2014

Thursday, December 4, 2014

Product Review - Gaiam Metro Bag

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Gaiam Metro bag. This bag is the perfect size for your gym goings! The exterior has 2 slot pockets which hold a generous amount of stuff (headphone, snack bars, sunglasses, gym card). The interior is roomy enough to hold shoes, clothes & travel size personal care items. On the underneath of the bag there is a bungee strap to hold a yoga mat.

So cute & versatile! I highly recommend this gym bag!

Product Review - Lululemon Run With Me Toque

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Run With Me Toque.

This hat is super cute, lightweight & warm! It is reversible & reflective. I really like the way it covers my ears all the way. I dislike hats that barely cover my ears & jump around when I'm running. This hat is amazing! You won't be disappointed!

How Much Sugar In Your Drink

This informative graphic will be an eye opener for the amount of sugar in your favorite drinks!

Product Review - Lululemon Run With Me Neck Warmer

written  by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Run With Me Neck Warmer Neck Warmer.

This is my first time wearing a neck warmer or athletic type scarf item. I always imagined it would get in the way. But I'm truly impressed with Lululemon's neck warmer! It has a draw cord to help cinch it in place so it doesn't bounce around. I was also pleasantly surprised at how it kept my body heat in but wasn't too hot.

It's lightweight yet really effective! I also like that it's reflective!

Product Review - Lululemon Totally Toasty Ear Warmer

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Totally Toasty Ear Warmer.

 Every year I try a new headband to cover my ears from the cold & wind. Every year I'm frustrated & disappointed that somehow my ears are sticking out in the freezing cold. This year I decided to try Lululemon's knitted headband. It's fantastic! Not only is it wide & completely covers my ears but true to Lulu's nature it's fashionable!

You can totally wear it out & about and not look post workout disheveled! Yay! A win for fashion & function!

Saturday, September 27, 2014

Fed Up - The Movie

written by runnergirl training

I recently watched the movie Fed Up and was both enlightened and surprised to learn about the supersaturation of sugar in the American diet. Yes, we know as a nation Americans consume excessive sugar. But this film shows how it is insidious in our lives and our bodies' reaction to it.

Being so struck by this movie I immediately reduced the sugar in my food choices & ate more meals cooked at home and within a week lost both body weight & percent body fat. I did not change my level of fitness but only made a conscious effort to consume less sugar and eat real food (not processed or from a box) cooked at home.

I encourage you to watch this movie and see if there are changes in your life that you can make to keep your body healthy for many years.

Thursday, September 4, 2014

Wednesday, April 23, 2014

Tommie Copper Men's Active Fit Shirt Review

written by runnergirl training

This is my friend’s review of the Tommie Copper men’s Active Fit short sleeve crew shirt. It was provided to my friend who wore it running, to the gym, hiking and cycling. He reported it to be a comfortable fit without any chafing or restriction of movement. He said the fabric kept him cool while under direct sunlight and quickly wicked away sweat.

This was his first Tommie Copper experience and he is very impressed with the high quality and performance of the product. He recommends it to anyone seeking a performance shirt that really delivers!

Tommie Copper Compression Tank Review

written by runnergirl training

This is my review of the Tommie Copper women’s recovery compression tank top. They provided it to me to review. I wore it to play sports, running, gym activity classes, cycling and hiking. It is an impressive performance shirt! The compression is great not too tight and allows for freedom of movement. It is moisture wicking and keeps your skin dry. The fabric is soft & comfortable!

I have purchased several Tommie Copper products and I highly recommend this item!

New Balance Shoe Series Replacement Chart

This is a helpful New Balance chart to show which current shoe series have replaced previous ones.

Talent vs Training Video

Patellar Tendonitis

Here's great info for patellar tendonitis.

Thursday, July 25, 2013

BSX Athletics Clinic Review

This weekend I had the opportunity to attend the RunningETC Endurance Foundations course. It was an informative clinic that introduced a great foundation for understanding the conceptual and scientific basis of endurance training.

If you’re a local area runner, I encourage you to check it out next time it’s offered in the Dallas area this fall. The speakers included were from the the Texas Running Center, University of Houston – Clear Lake, and BSX Athletics.

Coach Joe Boyle from The Texas Running Center focused on the biomechanics of running and the correction of it through microfiber release techniques. He performed a demonstration to illustrate the immediate performance improvements from the techniques.

Dr. Terry Dupler professor at the University of Houston – Clear Lake spoke about the energy systems used during endurance sports such as running and cycling. Also the importance of lactate threshold training was presented through various research data.

Nicole Gould gave some nutritional basics and practical applications for endurance performance.

It was an informative clinic and I highly recommend BSX Athletics training!

Wednesday, July 17, 2013

Endurance Training Clinic

Join me THIS Saturday, July 20th at the Bob Duncan Recreation Center in Arlington, TX for an endurance training clinic!

USA Track and Field, the Texas Running Center and BSX Athletics have joined forces to create RunningETC, an endurance training curriculum. The introductory Endurance Foundations Course takes place this weekend and I'm going!

It will cover:

  • Applied physiology (methods for understanding, measuring, and driving the adaptations of training)
  • Biomechanics (efficient running form and motor skill development)
  • Sports nutrition

Attendees will participate in interactive  presentations on each topic followed by skills sessions to reinforce what we've learned. By moving beyond the academic and emphasizing real-life application, coaches and athletes will learn the skills critical for taking their performance to the next level.

So... What’s in it for you?
  • A great opportunity to re-visit the foundational techniques and principles that guide endurance training.
  • Interactive presentations along with 'break out' sessions for useful, practical application.
  • A foundation for 3 levels of advanced certification that will provide participants the most advanced skills/knowledge in endurance training.
  • A great opportunity to meet with and connect with local area coaches, runners and medical professionals

For more information and to register to join me at the clinic, please visit

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