Mistakes That Make You Fat

Are you making any of these 5 Major Mistakes
that thicken your waist?

Long boring cardio sessions that burn away muscle and slow your metabolism down?
I can’t stress the need for HIIT (high intensity interval training) for fat burning. It not only takes you a fraction of the time, but you’ll alleviate boredom as you get your body in shape.

No breakfast: the kiss of death for your metabolism?
Skipping breakfast or only eating two meals a day? You need to feed your body at regular intervals so that it knows that any energy coming in can be used rather than stored for a rainy day as junk in your trunk.

Buying expensive ‘ab machines’ or doing waist thickening crunches that are full of empty promises?
You’ll be surprised with the fact that one of the best movements for your ‘abs’ is a plank. There are several other far more effective movements than the crunch in fact.

Keeping your body in “sleep debt” and forcing it to store fat?
It will increase your body’s level of a protein called NYP, or Neuropeptide Y. This protein will decrease metabolism and increase appetite.
As well, sleep deprivation is related to lowered amount of substances called serotonin and dopamine,. You will crave carbohydrates when these levels are low
Taking ‘fat burning’ or appetite suppressant pills that only lighten your wallet, and not the scale?

There is no ‘magic bullet’ to fitness and fat loss. If there was, there would be a lot more people looking like super models out there.

Are you satisfied with how you look and feel?

Would you like a solution?
• Toned arms, legs, thighs, and butt
• Increased energy, strength and stamina
• Faster Metabolism to burn more fat even at rest
• Tighter, flatter abs which means a smaller waist
• 3-10 pounds of weight loss
• 3-5% decrease in body fat
• Increased muscle tone and flexibility
• Greater confidence and self-esteem
• Decreased stress, tension, and anxiety
• Increased sense of overall well being
• Reduce cravings for fats, sugars, and junk foods
• Sleep better at night and feel better all day long
• Decrease back pain and discomfort
• Lose the uncomfortable “bloated” feeling
• Look and feel better in your favorite clothes

I’m not one to push my program onto anyone. I wouldn’t suggest it unless I thought it would be a solution to your problems. If you want results, you’ll get them. Simply follow the plan.

More: info@artofrunning.co.za/ tshepokhoza@artofrunning.co.za

Running : Core Muscles

Core muscles –

- the abdominal and lower back muscle
- provide the body with energy and support
- form the foundation for an enhanced athletic performance

Developing your core muscles

Will results on -leg muscles will have a stronger anchor point
-consequently it will enable you to run and move at full strength.
-So the stronger you can make your core muscles, the less energy you will waste
- you will be able to generate more power from your legs

How to strengthen your core.

Methods to strengthen your core- Swiss Ball (or Fit Ball)- are a great apparatus upon which you can perform most trunk stabilization, flexibility and strengthening exercises
Pilates-
Yoga-
Bosu Ball and other floor exercises.

Few guidelines to follow to ensure maximum centre of power development.

1. Always fatigue the weaker areas first.
Train your abdominals in the following order:
a) oblique’s
b) lower abs
c) Upper abs

2. Remember to keep your breathing rhythmic and natural. Exhale during the contraction (lifting phase) and inhale during the relaxation (lowering phase).

3. Always focus your mind on your abdominal region when performing any exercise. Keep strong and switched on and always maintain good posture throughout.

4. Technique is everything. Maintain a tight contraction throughout and limit the range of motion of the abdominals to 45 degrees or less.

5. Learn to develop a 'feel' for the muscles involved. Focus on tightening your buttocks, contracting your abdominals and curl your pelvis under!

Troopers working on this exercise will definitely improve your running and fitness level.

more to read our new Fitness magazine:

Fitness Magazine Articles

Enjoy to your fitness success
Tshepo Khoza
tshepokhoza@artofrunning.co.za
+27 76 377 4410

Tips to help you run faster and better

Running faster means working harder, and improvements obviously don't happen overnight. But if you're shooting for a PR, you could shave some seconds or maybe even minutes off your finishing time with smart strategies that have little to do with your fitness level. Whether you're doing a 5 km or a marathon, here are some tips to try during your next race:

Run the tangents. Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of "running the tangents" is to run the shortest distance possible by running straight from one curve to the next.

Check your form. Every Kilometre or so, check your running form from head to toe, so you can prevent wasting energy as a result of bad form. Look ahead (not down), keep your shoulders relaxed, arms swinging back and forth (not side to side), and your hands gently clenched. Keep your hips under your shoulders and make sure your stride is short, with your feet close to the ground. Don't lose time at the start or water stops. Make sure you line up properly at the start, so you don't spend time and energy weaving around slower runners or walkers. At the water stops, don't stop at the first table -- it's always the most crowded. Go to a table towards the end and on the left-hand side, if there are tables on both sides of the street. (Most people are right-handed and naturally go to the tables on the right side.) Most runners have hit a rough patch at some point during a race. When you find yourself struggling during a race, try some of these mental tricks to get you to the finish:

Give yourself mini-goals. If you're really struggling, don't focus on how much farther you have to go. Just worry about getting to the next mile marker, the next water stop, or another landmark. Keep giving yourself small goals, so you don't feel overwhelmed by thinking about how far it is to the finish line.

Go fishing. Focus on someone in front of you who you think you can catch. Imagine you're casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, as you keep getting closer and closer to him.

Find a mantra. Picking a short phase, such as "One step at a time," that you play over and over in your head while running can help you stay focused and cantered. It can be your inner motivation when you need it most. You may already have a favourite phrase to use as a mantra,Talk to yourself. Who cares if the person running next to you thinks you're crazy? Sometimes giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can help you through a rough patch.

Distract yourself. Try to take attention away from how you're feeling by focusing on everything outside your body. I always like to look at the spectators' faces and see them smiling and cheering. It helps me take my mind away from any discomfort I'm experiencing.

NB: Its not what’s in front of you, Its how you see what’s in front of you...

And don’t forget to “Grace the race...

To your Running Successes
Tshepo khoza

"Fitness Tips for Travel"

One of the most common questions that practitioners in the fitness field are asked is what people should do when they are away from the gym or are unable to get to a gym while traveling. Summer is approaching quickly, and with it, many of us will be taking advantage of the warmer weather and time off to get away from the area. Whether we travel abroad for weeks at a time, or have weekend homes out East, upstate, or down at the shore, keeping fit can be a challenge. This is particularly true for our clientele here at Art Of Running; it can be difficult to replicate the intensity of the training sessions here. However, by adjusting one’s expectations, you can aim to maintain your fitness level, and at the very least keep in the habit of exercising. Do not limit yourself to a particular exercise or piece of equipment. Instead, broaden your outlook by thinking in terms of movements rather than specific exercises.

To achieve this, think in terms of muscles and joints. Do not reduce yourself to body parts such as chest, back, arms, legs, abdominals, and lower back. Do you know which muscles are located in each region of the body? Do you know which joints are surrounded by these muscles? Such as wrist, elbow, shoulder, hip, knee, and ankle. Gaining this type of knowledge will increase the benefits of exercise dramatically.
You can think of exercise in terms of movement. Remember that all the exercises you do are simply motions that the body does naturally on its own; no equipment, no dumbbells, no bands. What fitness equipment does is simply add resistance and increase the intensity to the body’s normal movements. This increased intensity gets us into better shape.

Here is a quick, helpful lesson in kinesiology. A joint is the meeting of two or more bones. There are a few different types of joints in the body that are categorized by the degree to which they can move. Your ankle is a joint, not a bone. Therefore, you cannot fracture or break it. You can fracture or break any of the bones that connect at the ankle; you can dislocate the ankle. You would much rather break a bone than dislocate a joint, if you had a choice. The job of your muscles is to move the joints. A muscle can only shorten, or contract, towards its own middle- a concentric contraction. A muscle can never be actively lengthened by you. It can be lengthened by an external resistance sufficient to overcome the force it exerts. However, this is what happens as you lower the resistance in a typical weight training session. The muscle is trying to shorten but you are not applying enough resistance to prevent the weight from being lowered. It is this eccentric contraction that results in the severe muscle soreness you feel after free weight training. At Art Of Running we work the concentric phase with the, limiting your soreness. So, be prepared to be a bit sore when training away from here.
Why the lesson? Think about which muscle, or preferably, multiple muscles, you would like to work. What joint does it move? If you can apply this lesson, you lift the restrictions on your ability to train.

Let us take a look at the worst case scenario while you are traveling and develop a plan for exercise- no gym, no equipment. First, a little planning and a slight expenditure on your part can alleviate this. Surely, one can pay a guest fee at a hotel gym. Think simpler and cost effective, as well as less space consuming- both in your luggage, your car, and your home/hotel room when traveling. With just a few light dumbbells, medicine balls, or even better for hotel stays, resistance bands, can do the trick. An even more readily accessible source of resistance is? your body and its weight.

Here is the minimalist approach to Art Of running style resistance training. You will perform eight to ten exercises. Half will be primarily upper body, half will be primarily lower body. You will perform each exercise for between 20 and 40 seconds (sorry, one more expense- a stopwatch or a watch with a second hand). Your rest will be from 20 to 40 seconds. Move as quickly as you can; this will ensure the cardiovascular component of the session, i.e. getting your heart rate up. You may shorten the activity to 10-15 seconds, but only if you add activity to the rest period. Of course, at Art Of Running, rest only means doing something different from resistance exercise. You all know some basic drills- varying jumping jacks, jumping rope (okay, another expense), and running in place, various types of hopping, squat thrusts, and mountain climber. Do each circuit two or three times, with 3-5 minutes rest in between them. Same Art Of Running rest principle applies now, with some form of consistent movement- think obstacle courses, running around things, jumping over objects, throwing objects, wrestle with your significant other(Keep it clean although there could be an argument for increased motivation and core work). Finish up with some core work and stretching.

A sample routine:
DAY ONE
Resistance Training
DAY THREE
Resistance Training
DAY FIVE
Resistance Training
RESISTANCE TRAINING

Warm-up: 3-5 minutes of moderate intensity activity (jogging in place, jumping jacks)
Stretch: Dynamic Stretches (you better know these by now, or else)
Resistance Training: alternate between each column

UPPER BODY
Push-ups
Body Rows
Dips
Upper Body Combo

REST
Jumping Jacks
Mountain Climber
Sprint/Jog in Place
Squat Thrusts

Lower Body
Wall Squats or Body Weight Squats
Hip/Thigh Extension
Jump Squats
Lunges

BETWEEN CIRCUITS:

1. High-knee running (20 seconds), high-heel running (20 seconds), side shuffling (20 seconds). Repeat 3X

2. Lateral leaps (20 seconds), forward/backward leap (20 seconds), knee-tuck jump towards chest (20 seconds). Repeat 3X.

3. Side shuffle (20 seconds), crossover shuffle (20 seconds), carioca shuffle (20 seconds)
CORE (30 seconds each): crunches, bridges, adduction (towel between knees), clamshells, reverse crunches, Supermans, Russian/Torso Twists, alternate arm/leg raises, planks.

Here we go no more excuses for not workingout when are travelling.

For more Tips contact Art Of Running.

Yours in fitness and healthy lifestyle
Tshepo Khoza
Athletics Performance Specialist
Tshepokhoza@artofrunning.co.za
www.artofrunning.co.za

Art Of Running: Live well everyone.

Art Of Running: Live well everyone.
www.Artofrunning.co.za

Live well everyone.

Comfort Food...Your Two-Sided Friend
With one holiday under your loosened belt, you're gearing up for many more celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.

Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful).

Here's the real deal: You abuse food.

That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price...

The other side of comfort food: You've heard dishes being referred to as 'comfort food'—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

•It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
•It's excessively big portions that leave you stuffed.
•It's high calorie snacks.
•It's sugary treats.
•It's fried, cheese smothered appetizers.
•It's whatever you indulge in with mindless munching.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why'd you do it?

Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.

Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers—it's another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

•Into clothes that are a few sizes larger.
•Drained and with less energy than ever before.
•Plagued with health concerns and prescriptions.
•Embarrassed and frustrated with your body.
Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part—and it's not your mouth. (Your mouth is simply a puppet.)

It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that's why I'm committed to being with you every step of the way. Call today to schedule a consultation.

You can end the abuse, once and for all.

Perfectly You
No, you are not perfect. None of us are! But you are perfectly YOU-unique with your own qualities and traits. Learn to embrace and love your own unique style rather than obsessing over the things that aren't perfect.

Let Shape up its the summer season. Hard work first before fun.
Art Of Running we have a formula for you... more info@artofrunning.co.za

Art Of Running 8 Ways to Motivate Yourself to Workout and Eat Healthier

Have you’ve ever lacked motivation to workout or eat healthier?

In general, we move towards pleasure and away from pain. It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people are quick to respond with knee jerk reactions, that is, they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.
Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.

1. What are your reasons WHY? (and the more reasons the better)
You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to fit into that old pair jeans, feel sexier for your spouse or feel more confident? Once you identify your initial reason, peel the onion to keep asking “why?” to go deeper and finally come up with real reason that will motivates you!

2. What are your core values?

Figure out what matters to you most and work from there. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth.

3. Mindset is Everything

Instead of thinking ‘I have to workout’ or ‘I have to make healthy eating choices’ and you phrase it in a way that you can view these things as a positive instead of an obligation, you can change your mindset. Viewing these things as ‘I get to workout!’ or ‘I get to eat healthy foods!’ may make them more desirable.

4. Remember the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime you’re in a rough patch you can easily remember that feeling and stick to your goals more easily.

5. Use past successes to help you meet present goals

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past (ie. reference points) where you were successful, then realize that you can do it again. If you were once able to do 50 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. What’s your mantra?

Find a metaphor or mantra that fuels you. Maybe you’re the “Little Engine that Could.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.
I’d love you to share YOUR mantra in the comment section…

7. Don’t always go it alone…

Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why hiring a trainer can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Action = Celebration

Here’s a secret that once you know it and apply it, it can change your life. Action often comes before motivation. So just start with SOMETHING! Then give yourself a self high five. Next day, do SOMETHING again. Just start putting one foot in front of the other. Don’t wait for a bolt of lightening to get you moving, just start to move in the right direction. And then find a way to celebrate that won’t sabotage your healthy efforts. You’ll be surprised how small steps over time will get you to where you want to be.
Need more motivation for your workouts? Need inspiration and proven strategies to make eating healthier easy?
Art Of Running We've got the answer to you problem.

Info: www.artofrunning.co.za
or email: tshepokhoza@artofrunning.co.za

Yours in fitness
Tshepo Khoza
Athletic Performance Specialist(AOR)

"To Exercise or Not To Exercise"

Every once in awhile I still encounter individuals who feel they don't need to exercise in
order to lose weight. Here's what I say to those who embrace the "no exercise"
philosophy?

Good Luck
Not only is exercise not an optional if you're committed to transforming your body and
losing body fat permanently, but you must also exercise almost every day if you have a
difficult time losing weight or if you have a lot of fat to burn and/or weight to lose.
Period. Don't worry - this doesn't mean you have to go to the gym everyday, but you must
"move with vigour" everyday.

Here's why.
Exercise burns calories, burns fat and speeds metabolism. Additionally, exercise will
improve your quality of life and self-esteem. Exercise prevents heart disease, diabetes,
high cholesterol and other life threatening conditions. Exercise also serves as an efficient
and effective stress reliever. The best part is that you can achieve all of these positive
benefits without having to spend a single dime (Okay, maybe you have to invest in a
good pair of sneakers). Despite these truths, too many of us, when endeavouring to lose
weight and improve our bodies, neglect exercise in favour of a fad diet or even worse,
starvation.
The National Weight Control Registry is a database of 4,000 individuals who have lost at
least 30 pounds and kept if off for at least a year. One of the common characteristics
shared among these individuals is that 89% of registry participants used both diet and
exercise to lose weight, only 10% used diet alone and 1% used exercise alone. Not only
did these individuals regularly exercise, but also they did 60 to 90 minutes of moderate
intensity exercise every day.

Can you lose weight by changing your diet alone?

Yes, you can but strict dieting with no physical activity will cause you to lose fat and
muscle. You may be thinking, "That's okay. I don't mind sacrificing a bit of muscle to
lose some fat." My response to that is "You should." Why?
Muscle is your metabolic engine and by losing it, you significantly slow down your
metabolism.
In addition, earlier I mentioned that one pound of fat equals 3,500 calories. Therefore, to
lose the recommended one to two pounds per week, you'll need to expend an additional

500 to 1,000 calories per day. (500 x 7 = 3,500 or 1 lb, 1,000 x 7 = 7,000 or 2 lbs) You
can do this by eating 500 to 1,000 calories less per day, but that's very difficult to do and
chances are you'll be starving every day. On the other hand, it's more tolerable and
effective to decrease your food intake by 250 to 500 calories per day as well as burning
an additional 250 to 500 calories via exercise each day.

So what kind of exercise should you do?

You should combine aerobic and anaerobic exercise. Aerobic exercise includes activities
like running, stair climbing, dancing, biking and swimming. Essentially any exercise that
makes you sweat. Anaerobic exercise includes activities such as weight training,
sprinting or any short duration, intensive exercise that makes your muscles "burn."
Aerobic exercise burns calories and fat in the short term and anaerobic weight training
burns fat in the long term by significantly turbo charging the metabolism. The most
effective exercise program and the one that will yield permanent results is one that
combines both aerobic exercise and weight training.

Here it is where all start Art Of Running Boot Camp. More info email Tshepokhoza@artofrunning.co.za
The aim is getting super fit, sexy, healthy,tone, and in shape in the shortest amount of time possible.

Yours in fitness and healthy lifestyle
Tshepo Khoza
Athletics Performance Specialist
Tshepokhoza@artofrunning.co.za
www.artofrunning.co.za

Achieving Balance

Life consists not in holding good cards, but in playing those you hold well.
-- Josh Billings
Whether you are a high school player, college player, club player, senior or Master player, when the season arrives anxiety and the accompanying stress build. Other stresses of life such as finding the right college, job, relationship or family life compound the problem. It is important that you learn to prioritize and balance your life so that you can maintain some degree of sanity.
You all have probably heard the cliché that if you want something done give it to someone who is really busy. As strange as that might sound, it is true. This is because really busy people tend to be able to prioritize and are usually extremely well organized. Being balanced isn’t really something you are; it is something you do. Sports is a metaphor for life and maintaining your balance on and off the field, is a never-ending challenge. Need convincing? Take a look at your own daily tightrope. Life’s challenges come in all shapes and sizes. The demands of work, the push and pull of family, and relationships are ongoing. Often, the scales get tipped, leaving you feeling stressed, unfulfilled, and exhausted.
Think in terms of a see-saw, as long as the individuals on the see-saw are virtually the same the see-saw can balance. It also takes very little effort to make it go up and down. If however there is a significant discrepancy in weight it’s hard work to bring yourself back down to where both feet are planted firmly on the ground. As the weighting of different aspects of life changes, the fulcrum must be moved to maintain equilibrium. If the fulcrum needs to be moved too far, one must question the established priorities.
Balance is connection. It would be nice to feel that connection more often to deflect the stress from life’s overloads. It means taking control of your life and building your “to do” list into a healthy, well-rounded action plan. You can have it all; not necessarily at once, but in a balanced flow that tips the scales in your favour and keeps the fulcrum generally cantered.
But first you need to make some self-prioritizing choices.. All you need to do is make a commitment to take care of your physical and emotional self. By finding your fitness balance, you can develop the energy and confidence to better handle life’s challenges. The payoff will be well worth the effort.
Balanced lifestyle?
What does a balanced lifestyle mean to you? Write down on a piece of paper 10 columns. Break them down into the areas outlined below. These are the pillars of a balanced life. (Ben Dean Mentor Coach™ )
These ten pillars represent every aspect of your life. Ask yourself “How fulfilled am I with this domain?”
In the margin outside each pillar, assign yourself a score where “0” is “no fulfilment or satisfaction at all (aka “lousy") and 10 is “completely fulfilled.” But, keep in mind that 10 does not mean it cannot be improved or that it will not require continuing attention to maintain this level of satisfaction. It means that, for the moment, you are feeling complete fulfilment in this arena. You can also split a section in half. For example, you could assign “Home/Office (Environment)” a “7” at the office and a “2” at home. As you assign the number, also draw a line to indicate graphically, how much fulfilment you have with each pillar.).
The titles for the ten pillars are:
1. Professional (0-10)_________________
2. Financial (0-10)_________________
3. Physical (0-10)_________________
4. Spiritual (0-10)_________________
5. Social Support (0-10)_________________
6. Intimacy (0-10)_________________
7. Inner Life (0-10)_________________
8. Learning/Growth (0-10)_________________
9. Home/Office (Environment) (0-10)_________________
10. Play/Fun (0-10)_________________
Now, take a look at your weekly balancing act. Do you see the priorities in your life? Do any categories need adjusting? Remember, balance is a work in progress.
The Fitness Balance – A Body/Mind Connection
Excessive training does not equate with fitness. Rest figures into the picture as well. The real secret to health is balance.
You played the game, but your heart wasn’t in it. You climbed the rock wall, but your fears pulled you down. You got a headache because you were stressed. Or was it the other way around?
The body and mind work in conjunction or sometimes at odds with each other. Whether you’re going for a shot on goal, penalty shot, a chip shot, making the lay-up, or arguing with your coach or boss, there’s more than your arms, legs and mouth that are accountable. The 6 inches between your ears needs the same training, conditioning and healing as the body. The body and mind must work as a unit for you to feel balanced and connected. Neither can be ignored.
By taking care of both, you will have the tools to handle your daily overload. Just as top athletes listen to their bodies, they listen to their souls as well. They know both must be in sync to perform their best. By taking care of the body, emotional and mental health will follow, allowing the best performance to bee achieved.
A Beneficial Balance
Being fit sets off a chain reaction. Your self-esteem is reinforced, affecting your total lifestyle. You eat better, sleep better, love better. Fitness will give you the stamina to handle life with assurance, performing at your best when the pressure’s on.
What can you expect when you embark on a regular activity program? Your lungs will take in more oxygen. Your heart will work more efficiently. Your muscles will grow stronger and become more elastic. You’ll begin to burn fat and increase muscle and bone mass. Your creativity will be enhanced. You’ll make the best of life.
Benefits of Regular Activity
Weight Control – The safest way to maintain ideal body weight and prevent obesity is to remain physically active.
A Stronger Heart – Evidence shows that moderate exercise can cut the risk of heart disease in women by 40%. (Study done by Dr. JoAnn Manson, co-director of women’s health, Brigham and Women’s Hospital and Harvard Medical School, 1995).
Good Cholesterol – Moderate activity can raise High Density Lipoproteins (HDLs), the good” type of cholesterol, while lowering Low Density Lipoproteins (LDLs), the harmful cholesterol.
Builds Strong Bones – Moderate activity can help protect your bones from the slow decay of osteoporosis, which causes bones to become weak and brittle. By working with weights twice a week, postmenopausal women can resist osteoporosis. health maintenance is the most important benefit of regular participation in sports and fitness activities, according to 41% of women surveyed.
Good Aging – Evidence suggests that an active lifestyle and a healthy diet can prevent the most common disorders of aging. Only about 30% of the characteristics of aging are genetically determined. The other 70% are linked to lifestyle.
Increased Muscle Mass – To lose the weight use the weight. Activities that build strength also build lean muscle mass. The more lean muscle mass you develop, the less body fat you carry around.
Fights Cancer – A study at the University of California School of Medicine found that regular exercise during childbearing years significantly reduced breast cancer among study participants. (Reported in the Journal of the National Cancer Institute, Sept. 21, 1994.)
Emotional Health – Physical exertion produces a steady stream of endorphins, natural chemicals in the brain that that make you feel good. Exercise releases pent-up tension, increasing relaxation and decreasing sleepless

Do you have a balance in your lifestyle?
Yours in fitness and healthy lifestyle
Tshepo Khoza
Athletics Performance Specialist
Tshepokhoza@artofrunning.co.za
www.artofrunning.co.za

Good News, Light And Moderate Physical Activity Reduces The Risk Of Early Death

A new study by researchers from the London School of Hygiene and Tropical Medicine (LSHTM), Cambridge University and the Karolinska Institute in Sweden has found that even light or moderate intensity physical activity, such as walking or cycling, can substantially reduced the risk of early death.

The study, which was published this week by the International Journal of Epidemiology, combined the results from the largest studies around the world on the health impact of light and moderate intensity physical activity. It showed that the largest health benefits from light or moderate activity (such as walking and cycling) were in people who do hardly any physical activity at all. Although more activity is better the benefits of even a small amount of physical activity are very large in the least physically active.

The good news from this study is that you don't have to be an exercise freak to benefit from physical activity. Just achieving the recommended levels of physical activity (equivalent to 30 minutes daily of moderate intensity activity on 5 days a week) reduces the risk of death by 19% [95%confidence interval 15% to 24%], while 7 hours per week of moderate activity (compared with no activity) reduces the risk of death by 24% (95% CI 19% to 29%).

Lead researcher, James Woodcock said, "This research confirms that is not just exercising hard that is good for you but even moderate everyday activities, like walking and cycling, can have major health benefits. Just walking to the shops or walking the children to school can lengthen your life as well as bringing other benefits for well-being and the environment."

Source: London School of Hygiene & Tropical Medicine (LSHTM)

This is something you ought to think hard about if you are not following any training program.

well let me help you out here. I would like you to get hold of Art Of Running to help you sort out your fitness problems. for more info visite www.artofrunning.co.za

Lets live a healthy lifestyle

Food for the mind.

Do you crave certain foods? Focusing on what you eat is very important to health and fitness. Our body is a super computer and it never makes mistakes. However, we can have constant cravings. Cravings are signals to the body to maintain balance in what we eat. Why does our body crave foods?
1. Lack of primary food Eating can be a substitute for what ails us. Being bored, stressed, dissatisfaction in a relationship, etc.
2. Water Lack of water can say to your body that you are thirsty and create dehydration. Dehydration can manifest as mild hunger. Drink water to stave off cravings.
3. Imbalance Eating foods with too much sugar can cause a craving for meat. Too much raw food can cause a craving for cooked foods.
4. Inside coming out Cravings come from foods just eaten, or foods from our childhood. Try to eat healthier versions of these foods.
5. Seasonal Cravings can help one to create balance during a particular season. Cooling foods in summer or heat producing foods in winter.
6. Lack of nutrients Inadequate nutrients creates odd cravings. Inadequate nutrients can produce a craving for non nutritional forms of energy, like caffeine.
7. Hormonal- Fluctuating hormones can create cravings for both men and women.
8. Disharmony- When things are going well we can create imbalance. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

So if I may say craving is not a bad thing. It another way you body is telling you what it lacks

Somthing to try simple quick and easy.

Egg salad sandwich

> 2 hard-boiled eggs
> 4 hard-boiled egg whites
> 2 tbsp fat-free sour cream
> 1 tbsp mustard
> 2 tbsp finely chopped onion
> ¼ tsp dried dill
> Dash of ground black pepper
> 4 slices wholegrain bread, toasted
> 1 handful seedless raisins

How to make it

1. In a bowl, mash the eggs and egg whites into small pieces with a potato masher. Stir in the sour cream, mustard and onion until well mixed.

2. Add the dill and pepper.

3. Spread the mixture on two slices of toast and top each slice with another piece of toast.

4. Serve the raisins on the side.

Makes 2 servings.
Hope you will enjoy.

Let take on good habbits. Make running part of your life with great rewards
Need to know how-: allow Art Of Running to show you how.

Call us , email or sms "RUNNING" to 37995 will Show you how to Grace the race...

Regards
Mr Tshepo Khoza

www.artofrunning.co.za

A Quick and Easy Flexibility Program For Runners

By Tshepo Khoza

Top athletes in the world that wins races and keep improving their time these days have proven athletic ability, great flexibility great core and strength. It is essential for an effective running fitness program to contain both strength and flexibility development. This program is quick and time efficient for runners to fit into their hectic schedules. I have provided three programs to be performed after practice, strength training, agility work or a match to speed your recovery.
This running flexibility plan has 3 stretch sequences for you. The one you perform depends on the kind of exercise you been doing. And also the daily routine. Usually it will be a lower body stretch or total body stretch.
Total Body Stretch takes 5 to 10 minutes
Although it takes a little longer than the other two, it is important to perform it. It will leave you feeling refreshed. Keep you breathing slow and controlled throughout.
1. Chest Stretch Hold 1 sec
2. Upper Back Stretch 15 sec hold
3. Triceps Stretch 15 sec hold
4. Calf Stretch 20 sec hold
5. Inner Thigh Stretch 30 sec hold
6. Spine Rotation 15 sec hold
7. Outer Thigh Stretch 15 sec hold
8. Glute Stretch 15 sec per side
9. Hamstring Stretch Hold for 20 sec
10. Quadriceps Stretch Hold for 20 sec


Lower Body Stretch takes 5 minutes
When you have time after an intense lower body toning session or cardio, this sequence will give you the ultimate lower body stretch.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec
5. Upper Back Stretch Hold for 15 sec
Short Standing Stretch
Ideal for cooling down after a cardio or when you are pressed for time, the short standing stretch features a few quick exercises for all the major muscle groups.
1. Calf Stretch Hold for 20 sec
2. Hamstring Stretch Hold for 20 sec
3. Quadriceps Stretch Hold for 20 sec
4. Chest Stretch Hold for 15 sec

The Flexibility Moves
By stretching the muscles in your arms, chest, back, and legs, you are eliminating tension, building your flexibility, and reducing your soreness. These moves are in order you perform at the end of each workout, you can also perform each stretch on its own at other times. This is useful if you find one area of your body is feeling stiff and sore.
1. Chest Stretch
Stand with your feet shoulder width apart and your leg slightly bent. Pull your tummy muscles in and keep your head, neck, and shoulders relaxed. Clasp your hands behind your back. Keeping your back straight, lift your arms behind you until you can feel a stretch across your chest. Hold for 15 seconds, then return to start.

2. Upper Back Stretch
Stand with your feet hip width apart and your legs slightly bent. Straighten your arms out in front of you and clasp your fingers together. Keeping your lower back firm and your body upright, gently push your hands away from you. Feel the stretch across your upper back and the back of your shoulders. Hold for about 15 seconds and then slowly lower your arms to the start position.

3. Triceps Stretch
Stand with your feet hip width apart and your legs slightly bend. Raise one arm and place the hand over your back (as if trying to scratch your upper back). Now increase the stretch by gently pushing the elbow back with your other hand. Hold the position, feeling the stretch down the back of your arm for 10 seconds. Slowly return to the start position and repeat with the other arm.

4. Spine Rotation
Lie on your back, with arms stretched out at shoulder level. Bend both legs to 90 degrees, then drop your knees to one side so one is touching the floor, but don’t force the stretch. Hold for 15 seconds, then return to the start before repeating on the other side.

5. Glute Stretch
Lie on your back on the floor. Bend the knee of one leg, but keep your foot on the floor. Cross your other leg so your ankle is resting just above the knee. Clasp the thigh of your first leg firmly by both hands, then gently pull it toward you. Feel the stretch in your bottom and your outer thigh. Hold the position for about 15 seconds or a little longer if you can, then slowly return your legs to the start position. Repeat the stretch using your other leg.

6. Lying Down Hamstring Stretch
Lie on your back on the floor with one leg bent at the knee and your foot flat on the floor. Hold your other leg with one hand behind the thigh and one hand behind your calf. Keeping this leg as straight as you can, gently pull it toward you until you feel the stretch down the back of your thigh. Hold the position for 30 seconds, allowing the muscles to relax into the stretch as you do so. Slowly return to the start position. Repeat with your other leg.

7. Standing Hamstring Stretch
Place one heel in front of you and put your hands on your thigh. Bend your other knee and slowly bend forward from the hips. Feel the stretch in the back of your thigh, calf, and the back of your knee. Hold for 10 seconds, then slowly lean in a little farther to intensify the stretch. Hold for 10 seconds, then repeat on the other side.

8. Quadriceps Stretch
Stand up straight, keeping your supporting leg slightly bent. Bend your other leg and holding the front of your foot, pull it up toward your bottom. Keep your knees together, hips pointing forward, and back straight. Feel the stretch in the front of your thigh and your hip. Hold for 20 seconds, and then repeat with the other leg.

9. Lying Down Quadriceps stretch
Lie face down with your head on one hand. Keeping your hips on the floor, bring one leg behind you and hold the front of the foot. Keep your head down and neck relaxed. Hold for 20 seconds, and then repeat with the other leg.

10. Outer Thigh Stretch
Sit with one leg in front of you and the other crossed over it. With one arm for support, use the other to ease your knee across your body. Feel the stretch in your outer thigh. Hold for 30 seconds. Repeat with your other leg.

11. Inner Thigh Stretch
Sit with your back straight. Place the soles of your feet together, then, holding your ankles, pull your feet in toward you. Hold the stretch for 30 seconds, feeling it in your inner thighs as you relax your legs down towards the floor. You can intensify this stretch by placing your elbows on your knees and, keeping your back straight, gently easing your body forward from the hips.

12. Calf Stretch
Stand with your feet together, then step back with one foot, pushing into the heel and bending your other leg slightly. Keep your back straight, feet facing forward, and heels on the floor. Imagine a straight line running from your back heel to your head. Hold for 20 seconds, feeling the stretch in your calf. You can increase the stretch by moving your rear foot slightly back, pushing into the heel, and holding for a few seconds.
Follow this program and notice how much better you look, feel, and perform in you next race.