Apps For Fitness & Nutrition

apps fitness running hydration nutrition racing marathon training exercise workouts daily mile instagram water alert lose it review mobile phone nike Apple Watch

What apps do you use in your daily fitness and nutrition routine? As a personal trainer and runner fitness apps are a huge part of my daily routine. Everyone has their favorites depending on their daily habits. These are a few of my personal favorites. If you want to please share apps that help you.

Upper Body Stretch for Runners

long run marathon half marathon training running fitness virtual race medals charity noxx beanies beanie noxxaz

written by runnergirl training

You may not think that runners need to have a flexible upper body. The entire body transfers energy when running. An overly tight upper body can easily degrade running mechanics. Check out the following 4 stretches to stay flexible!

The Purpose of the Long Run

long run marathon half marathon training running fitness virtual race medals charity

written by runnergirl training 

The long run serves a key purpose in every runner’s training program. It serves to build the endurance base level of conditioning.

Side Planks Without Using Shoulders

abs abdominal exercises planks side planks shoulder injury core work core exercises running injuries exercise modifications virtual races with medals for charity virtual running club

written be runnergirl training

Planks are a very effective exercise for strengthening the core (glutes, back, abdominals). Often shoulder weakness or injuries prevent proper body alignment. Check out this easy to use modification to perform side planks.

Nutrition for Sports Performance

sports nutrition fitness workout running cycling food virtual race medals

written by runnergirl training

Food is fuel to power your workouts and help you achieve your best race performance. Here is a helpful guide for navigating your sports nutrition. A great way to record what you are eating is a nutrition app that will compile the variety of food that you consume.

How Busy People Don't Skip Workouts

how not to skip workouts running exercise busy schedule routine app fitness nutrition personal training accountability virtual races marathon training running group

written by runnergirl training 

We are all super busy in life. It is easy to cut short or skip workouts when short on time. In order to reach health and fitness goals it is essential to plan for your workouts in the busy schedule. Check out ways to stay on track to meet your goals!

Product Review: Heart Zones Blink 3.0 Heart Rate Monitor

heart zones blink product review wearables tech fitness running wellness heart rate monitor fitness tracker step counter cadence calories tracker
written by runner girl training

The Heart Zones Blink 3.0 is an amazing fitness wearable! It tracks heart rate, calories, steps, & cadence. Check out why it is so unique and fun to use!

Gait Cycle & Ankle Exercises for Runners

running gait cycle heel strike toe off stance swing ankle stability exercises injury prevention foot ankle injury virtual races

written by runnergirl training 

Ever wonder if your running form is correct? A good way to check out your running posture is to take a look at your gait cycle.

Agility Drills for Runners

agility drills runners athletes sports athletic speed faster stronger improve speed running racing virtual races marathon training

written by runnergirl training

Agility is very important in sports that rapidly change pace and direction. Distance running is generally not requiring a lot of rapid changes of direction. But having a good sense of agility helps runners to avoid injuries (stepping off a curb and catching yourself before falling, dodging something on the ground and avoiding rolling your ankle, or rapidly running around another runner who suddenly stopped at a water stop in a race).

Product Review: Bali Body Bronzing Lotion

Product Review Bali Body Bronzing Lotion Tanning No Sun Safe Tan UPF Beauty

written by runnergirl training

Bali Body Bronzing Lotion is an amazing tinted moisturizer. It gives a bronzing glow immediately when applied. There is no need for sunshine exposure to get the glow.

GIVEAWAY - Sockwell Compression Socks & Winner Announced

sock well compression socks running socks sports fatigue swelling blood clots sports giveaway contest enter to win

written by runnergirl training

Time for another giveaway! I've teamed up with Sockwell for a giveaway of a pair of their knee high compression socks! They will select the style & mail it to you. See rules below!

Stop Foot & Leg Cramps

foot leg cramps pain charley horse leg cramps at night runner leg foot cramps

written by runnergirl training 

Foot cramps can stop any runner right in their tracks. Check out how to avoid them and how to end them when they strike.

Running Program Building Blocks

running program design plan exercise workout program create tempo run long run speed work interval workouts hill repeats rest day fitness workout running virtual run race

written by runnergirl training

The Internet, bookstore shelves & running clubs are full of information (or misinformation) about running programs. How do you know if the program is balanced?

Life After A Marathon?

life after marathon race running training exercise program post marathon half recovery rest workout plan

written by runnergirl training 

Is there life after a marathon (or half marathon, etc)? The answer is yes and it takes a bit of planning just like you did to arrive at the starting line.

Staying Motivated for Running

motivation focus running fitness gym life workout positive thinking fun racing marathon virtual races 

written by runnergirl training

Three useful motivational techniques for running are creating small goals, changing up the training program & having fun! See more below.

GIVEAWAY - Lumo Run on Instagram

lumo run giveaway instagram runnergirl training contest enter to win running fitness wearable tech

I have been using my Lumo Run for a year & love it! It gives impressive stats of my run that other wearables don't offer. After a few running injuries I was searching for a device to help with biomechanics when running. Lumo Run is fantastic for correcting deficiencies in running posture. It's a small device that clips on the back of your waistband. The phone app provides the data showing you how you compare with the standards. It also has audible cues and half mile updates on your progress. Additionally, the app gives exercises to correct each postural deficiency. It's like having a physical therapist running with you & cueing you!

lumo run giveaway instagram runnergirl training contest enter to win running fitness wearable tech

Ready to win your own Lumo Run? You must do all of the following to enter:
  1. Like this post
  2. Follow me @runnergirltraining & on Instagram 
  3. Tag a minimum of 3 people, 1 per comment. Each comment counts as an additional entry.
Contest ends this Saturday July 8th, 2017 at 12pm noon Central time!📆

lumo run giveaway instagram runnergirl training contest enter to win running fitness wearable tech

Blog Award - Naked Nutrition

blog award fitness running nutrition writing writer wellness health blogger wordpress virtual races

My blog received a Top Fitness Bloggers award from Naked Nutrition! You can see their list here. I would like to thank Naked Nutrition and all of my readers for making Runnergirl Training a top read fitness blog!

Acceleration Drills for Running

 acceleration running drills speed work speed drills plyometrics run faster track drills sprinting drills

Acceleration is defined as increasing speed over a short period of time. As a runner acceleration is very important. You need it when starting, when picking up the pace throughout and at the end of a race.

Nutrition Changes Through Cooking

nutrition changes through cooking food eating

Nutrients in food can change when it is exposed to cooking and altered through the light, heat and oxygen. Each of these decreases the nutritional quality of the food.

Sciatic Nerve Leg and Glute Pain

sciatic nerve pain sciatic nerve leg pain treatment prevention injury causes running runner glutes pain hamstrings pain leg pain shooting pain

Sciatic pain can be a common pain for runners. It is pain that runs down the back of the leg from the glutes to the knees. There are several causes and also ways to get relief.

Avoiding Dehydration

 dehydration hydration drink running exercise fitness workout nutrition heat exhaustion summer running workouts outdoor

written by runnergirl training

Dehydration can be the arch nemesis of runners. It can even sneak up on you before you know it. Sometimes hours later you will suffer the effects only to realize you missed the warning signs. Check out how to prevent and deal with dehydration.

The Virtual Race Calendar Buy One Get One FREE Sale

the virtual race calendar supports charity grind for life cancer charity sale real medals by mail 

written by runnergirl training

Virtual races are an excellent way to stay motivated no matter your training goal, encourage your friends and family to get active and support charity.

Negative Split Training

negative splits split running racing training cycling exercise speed energy

written by runnergirl training

What is a negative split? It is a racing or training technique when the second half is performed faster than the first half. There are a few reasons behind using this practice.

5 Fitness Facts

five fitness facts nutrition fuel exercise rest day running replace shoes nutrition log app

written by runnergirl training

There is a ton of health and fitness information out there! From the internet, magazines, books, TV, exercise videos & the latest fad seen at the gym. Below are five of the core fitness concepts to get you to your goals.

Preventing High Blood Pressure

preventing high blood pressure hypertension heart disease healthy lifestyle risk factors

written by runnergirl training 

High blood pressure, also known as hypertension, is a silent killer. There are no symptoms of having high blood pressure. However, it is a very dangerous condition and if it goes uncontrolled it can be fatal.

6 Fitness Myths Busted

fitness gym nutrition myths busted abs protein shake women lifting weights

1. You burn more calories if you do cardio before weights.
Kinda true.
As you fatigue the second workout will be less intense and therefor burn less calories than the first workout. Do the main focus workout first. If you are marathon training then run first. If you are working on improving your 1 RM on squats then lift weights first.

2. The cardio equipment at the gym accurately records calories burned.
Cardio equipment at the gym is notoriously off (incorrect) when recording calories burned. A more accurate way to know your calories burned is to use a fitness band/watch or an online calories burned calculator.

3. Poor eating habits can be erased with tough workouts in the gym.
While in your teens and 20’s you can try to get by it will eventually catch up to you at some point. Excess sugar, calories, alcohol and poor nutrition habits will cause poor health. A good way to avoid these pitfalls is to record your daily food and drink intake in an app that will give you the nutritional breakdown of your habits. This is one of the easiest and quickest ways to lose weight.

4. Women who lift weights will get bulky.
Women do not have enough testosterone to build bulky muscles like men. Women need to incorporate resistance training to maintain muscles for strength for everyday activities, to increase metabolism and be toned (not squishy). In order for a women to maintain a large amount of muscle mass they have to perform a lot of resistance training, consume a lot of protein (and possibly supplements) and eat a lot of calories to support and maintain that mass. They go out of their way to purposely achieve those results.

5. You need to drink a protein shake after every workout.
A protein shake is a meal replacement. That means you drink it instead of a breakfast, lunch or dinner. Depending on the calorie content you could make it a snack. If you really want to down a shake post workout then incorporate it into your nutritional plan for the day. You could hit then gym then have a shake for breakfast. You could do a bodyweight routine at work and drink a shake for lunch. You could do an evening commute run home and then have a shake for dinner.

6. To get a ripped 6-pack you need to do a million crunches.

There is no way to spot reduce. Abs, biceps or calves development are all going to be dependent on several factors including your genetics, nutrition, workout program, etc. Instead of focusing on 1 particular body part try to focus on your overall total body. If you want to see an increase in muscle definition then focus on a workout program that will use cardio and resistance training components and reduce the amount of processed foods you eat. Try to switch them out for organic, whole food, fresh (or canned with low sodium) food options. In 1-3 months of making these adjustments you should notice your body feeling energetic, clothes fitting better, etc.

Foods That Hydrate

hydrating food nutrition water content

written by runnergirl training

Staying hydrated can be tricky especially in hot or humid weather and when exercising. There are a variety of foods that have a high water content and can help you reach your daily hydration goal.

Energy Pathways for Running

energy pathways for running exercise fitness atp creatine phosphate anaerobic aerobic virtual races

written by runnergirl training

There are many forms of energy involved in running. It may seem that once you lace up your running shoes the energy needed magically appears. It’s an interesting process and once you read about it you’ll be energized to dash out the door!

Brick Workouts

brick workout triathlon running biking cycling swimming training program virtual races medals charity

written by runnergirl training 

You may have heard the term “brick workout” and wondered if it was some latest fad of a bootcamp workout. When in fact it simply means to combine two modes of training into one workout.

5 Tips To Race Alone

racing running alone solo racing tips

written by runnergirl training

Sometimes when you run a race you may have the luxury of friends and sometimes you may be flying solo. Both instances have their pros and cons to the racing experience. Check out a few reasons why racing alone can be fun!

Product Review: Rolflex Sports Roller

RolFlex massager sports fitness running athletic muscle knots pain tension product review recovery

written by runnergirl training

Rolflex is an impressive sports massager with some very unique features! Rolling out muscles before and after workouts prevents injuries and has many other benefits. Check out how Rolflex can help you with muscle soreness and joint stiffness from exercise or injuries.

How To Not Overeat

overeating how to not overeat prevent stop eating too much portion control sizes weight loss weight gain excess calories virtual race run medals charity virtual running club

written by runnergirl training

Ever wonder if you are over eating? Here are 5 easy ways to control potion sizes when eating.

Shin Splints

shin splints injury running soccer football sports shin pain leg pain virtual race virtual running club

written by runnergirl training

Shin splints is a term used for pain along the front of the shins on the lower legs. It usually is felt along the tibia but can also be experienced at the top, outer part of the lower leg on the tibialis anterior muscle. The pain is caused from a variety of problems. See below for easy remedies for shin splint pain.

Are You Eating Too Much Sugar

reduce sugar intake in your diet nutrition lowered sugar no sugar weight loss virtual race calendar medals charity

written by runnergirl training

Have you ever noticed the scale creeping up but you can't pinpoint a change in your habits to have caused weight gain? Sugar might be to blame for the sneaky increase on the scale.

Portion Control Tips

tips portion control nutrition food eating weight loss healthy habits wellness virtual running club virtual race medals charity

written by runnergirl training

Ever wonder if you are over eating? Here are 5 easy ways to control potion sizes when eating.

Rest Day

rest day recovery running exercise fitness gym workout time off down time relax exercise program design

written by runnergirl training

What can you do with your rest day to prevent yourself from climbing the walls? Here are a few easy tips to keep focus even when resting your legs!

Plantar Fasciitis

plantar fasciitis running injury heel pain foot pain feet pain in morning stress injury ultrasound

written by runnergirl training

Plantar fasciitis is a specific heel pain when the plantar fascia becomes inflamed. This is felt as a stabbing pain from the heel to mid foot. Plantar fasciitis is especially painful in the morning.

Product Review: Arctic Cool Instant Cooling Shirt

arctic cool hydrofreeze workout running exercise performance shirt product review

written by runnergirl training

The Arctic Cool Instant Cooling women's shirt is great for your next workout or run! It boasts a lot of the top tech features!

Benefits of Walking

health benefits of walking exercise start a walking program walking for fitness

written by runnergirl training 

There are many health benefits to a walking program. Walking is great exercise and can be easily incorporated into your existing workout schedule.

Product Review: Arctic Zero Lactose Free Ice Cream New Flavors

arctic zero new flavors lactose free ice cream non GMO Kosher low glycemic dairy free dessert vegetarian paleo low FODMAP stomach problems IBS

written by runnergirl training

Arctic Zero just release new flavors for 2017; have you tried them? They are amazing!!! As always, these new Arctic Zero flavors are non-GMO, have whey protein, lactose free, low calorie & low sugar!

The Luckiest Run

virtual race virtual run st patricks day medal charity shamrock clover LED race medal virtual running club

written by runnergirl training

The Virtual Race Calendar just released our St. Patrick's Day race medal! It's a glamorous 4 inch sparkle, blinking LED & rainbow sun catcher all in one!

Importance Of Sleep

importance of sleep athletes runners running sports performance recovery healing injury

written by runnergirl training 

The importance of sleep is often overlooked. However, it is a highly essential part of a balanced training program. Society often pressures us to do more & taking time for adequate nightly sleep or naps is seen as a luxury.

Carrageenan & How To Avoid Eating It

carrageenan food additive allergy sensitivity GI IBS stomach problems pain inflammation IBD special diets vegan low FODMAP

written by runnergirl training

You may or may not have heard about carrageenan but chances are you've eaten it. It's pervasive in many foods & has been linked to health problems. 
Related Posts Plugin for WordPress, Blogger...