Choco-Caramel Almond Delight Smoothie

Choco-Caramel Almond Delight Smoothie

Choco-Caramel Almond DelightWith summer come those rising temperatures that leave us sweating buckets. Here in Colorado, we’ve already experienced quite a few 90+ degree days and we’re just finishing up June! I know, I know. Those of you in Texas and Florida are now rolling your eyes due to the fact that you’re used to those 90 degree days with a WHOLE lot more humidity involved. Some of you reading this might even be 100+ degree veterans.

I’ve long been a believer in the benefits of drinking smoothies, especially for post-workout recovery. Smoothies taste even better during the summer time when you want something cold and refreshing. They’re also very easily digested and allow your body to make the most of that nutrition in a short amount of time.

You chocolate lovers are going to absolutely love the following smoothie recipe I’ve adapted from one of the recipes in my book Smoothies For Runners 2.0. Whether you’re a runner, swimmer, cyclist or all three, this smoothie is going to light up your taste buds and provide some lovin’ for your body.

Smoothie Description

Sometimes we just need to splurge and enjoy a decadent dessert. With this smoothie, you can enjoy the flavors of chocolate, caramel and almonds while also gaining some quality nutrition. Almonds are high in vitamin E and have also been shown to reduce LDL-cholesterol as much as first generation statin drugs. Almonds are a very satiating snack with 6g of protein per serving (about 22 nuts). Who knew that going nuts could be so healthy?

Ingredients

  • 1 cup chocolate almond milk
  • 1 frozen ripe banana
  • 2 pitted medjool dates (soak ahead of time to soften)
  • 2 scoops BodyHealth PerfectAmino Power Meal dark chocolate flavor (use code HITZ10 for additional 10% off)
  • 1 Tbsp. almond butter
  • 1 Tsp. almond extract
  • Almond slices or dark chocolate chips for garnish
  • BONUS – for a sweet & salty flavor, put some salt around the rim of your glass like you would for a margarita.

Blend all ingredients until smooth

Nutrition Facts

560 calories, 118g carbs, 19g fat, 12g protein

Training Tip

If you’re going to splurge, whether it’s a decadent smoothie or another sweet treat, you might as well earn it by clearing some hard-earned calories with a nice long run. Studies have shown longer, slower runs to be very efficient at fat burning. Many runners will differ on their definition of a long run, but I believe 90 minutes or more will begin to tap into those fat stores as fuel. Most of us will agree that food always tastes better after a long run!

Tabata Training: Short…But Truly Sweet

Have you heard of Tabata training? If you’re short on time and looking for some training that yields the most bang for the buck, look no further than Tabata. Tabata training, named after Dr. Izumi Tabata, goes back to a 1996 study in Japan where subjects alternated between 20 seconds of ultra-intense exercise followed by 10 seconds of rest and repeated continuously for 4 minutes or 8 cycles.

If a Tabata regimen is done correctly, one word will quickly begin to rise to the surface…pain! This method can be applied to any form of exercise but for our purposes, we’ll focus on utilizing Tabata in running.

Tabata intervals should only be attempted by runners who are fit and have some recent interval experience (i.e. 200m, 400m, 800m).

*Note: Due to its high intensity level, Tabata should only be done once per week in the beginning. You may even want to consult a physician beforehand. After a few months, you can increase to twice a week.

Tabata intervals can be done at a local track or on trails. If you don’t have access to a track or trails, find a road with minimal traffic. This workout is not only intense, it requires extreme focus and discipline as you pay attention to your watch.

With Tabata Training Always…

Begin with a 1-2 mile warm-up of light running. Normally, I recommend stretching after a workout but in the case of Tabata, I recommend some light stretching immediately after the 1-2 mile warm-up. The Tabata routine goes like this…

  • Push very hard for 20 seconds (pretty much 100% effort)
  • Rest for 10 seconds
  • Repeat this eight times

You should be feeling pretty taxed by the third or fourth interval but this is where the real “fun” begins as you push through the pain. It’s crucial to stay tuned to your watch, especially as your body tries to encourage you to rest longer than 10 seconds before beginning the next interval. This short rest/hard run cycle is pure magic in multiple ways. Upon completing the last interval, finish with another mile of cool down running before stretching.

Tabata Training…

  • Increases Strength – you’re building those fast twitch muscle fibers
  • Increases Cardiovascular endurance – sustained discomfort with short rest
  • Increases Anaerobic capacity – no other form of training compares in this area
  • Increases VO2 Max – the maximum capacity of the body to transport oxygen for use
  • Teaches your body to recover quickly and remove metabolic waste products more efficiently
  • Improves running economy – how efficiently a person uses oxygen while running at a given pace

As you incorporate Tabata training into your workouts, you’re sure to see your body reach a new level of fitness and speed in a short amount of time. If you find that you’re unable to make it to 4 minutes, stop at 2 minutes and slowly build up.

If you don’t look like this after the workout, you simply didn’t push hard enough

Tired runner

 

You say potato…I say Tabata!

Juicing: A Great Way to Boost Nutrition Around the Holidays

Juicing itemsRecently, my wife and I watched the award-winning documentary Fat, Sick and Nearly Dead for the second time since it released over 10 years ago. In the film, Joe Cross, an overweight Australian business man sets out to live on fresh fruit and vegetable juice for 60 days to see if he can reverse his autoimmune disease and get off all medications. Along the way, he inspires others to take on this juicing “reboot” as he refers to it. I won’t spoil it for you other than to say it’s a very well done film with valuable information, inspiration and humor along the way.

Needless to say, we were motivated to buy a Breville juicer afterward and begin our own one week juicing reboot. We started the Saturday after Thanksgiving in order to detox our bodies and reset the system. My wife’s goals were to lose a few stubborn pounds and also try alleviating some soreness she had been experiencing due to inflammation caused by diet. She also wanted to see if her allergies would clear up. As for me, I had added a few pounds I could stand to lose and I also wanted to increase my fruit & veggie intake and get my body craving those things daily. We were eating salads and some fruit on a weekly basis but we had also fallen into some bad habits with sweets and things like pizza (one of our weaknesses).

On any kind of fast, whether it’s a water or juicing fast, the first 3 days are always the worst. It’s during this time that the body is trying to figure out what’s happening. If you’ve been used to consuming loads of caffeine, alcohol or sugar, you better believe your body is going to demand those things. As a result of “starving these appetites”, it’s quite normal for people to experience mood swings, headaches, and even some sluggishness. We certainly experienced those things, although not too extreme. I had some minor headaches on days two and three due to refraining from my two cups of daily coffee. Shelley didn’t experience the headaches since she drinks mostly decaf teas. We both experienced the sluggishness and also some mental fog those first three days.

Turning a Corner

I would say we began to turn a corner on day number four. It’s not uncommon for many people to begin experiencing more mental clarity, energy bursts, and decreased craving for unhealthy foods. This was the case for us. Trust me…once you get past the first three to four days, you’re home free. Unfortunately, many people bail before they turn that corner due to the addicting nature of food. Another thing you can expect is sharper senses…sight, smell, taste, etc.

When a person consumes a glass of fresh juice, the stomach receives it as though it’s simply water. Without the extra fiber, fat and protein, the digestion system doesn’t need to send in all the extra tools it normally would to help digest those things. Yes, you get some natural sugar rush, but you also get a rush of nutrients flooding your system. Since the body isn’t working to digest anything, you get the bonus of feeling that extra energy almost immediately. I will say that bowel movements do change with each passing day. As the body detoxes those first few days, you can expect to visit the bathroom quite “regularly” as the body gets rid of the extra baggage. Once you’ve emptied your bowels (each person could vary in terms of the time it takes), the body will simply process the fresh juice as water and you’ll be mostly peeing.

In just one week, both Shelley & I experienced some nice results. I lost 8 pounds and she lost 7. Her allergies cleared up by day four. We came off of the juicing fast with a fresh desire to eat clean and significantly increase our fruit and veggie intake. Not only are we now beginning our day with a green juice but we also intend to do a 5-7 day juicing fast four times a year to cleanse and reboot our bodies.

What a privilege to have access to fresh fruit and vegetable produce all year round for juicing. If you have farmers markets in your area, take advantage of them as much as possible. It’s especially helpful to buy produce when it’s in season.

I highly recommend watching the free documentary and doing your own juicing reboot for at least 4-7 days. Doing something like this after the holidays would be especially beneficial and will launch you into 2018 with a bang!

Here’s to juicing…the legal way!

Below is a recipe we used quite often and now begin our day with:

“Mean Green” Juice

-1 cucumber

-4 celery stalks

-2 apples (Granny Smith or Gala)

-8 leaves of kale (curly or lacinato) with stalks

-1/2 lemon (remove outer peel)

-1 inch piece of fresh ginger

Makes a 20oz glass of fresh juice…cheers!

Don’t have time for juicing raw fruits & vegetables? I’m also a big fan of PerfectGreens by BodyHealth. In my opinion, this is the best-tasting green juice powder available with a sweet apple flavor. Each serving contains the daily recommended amount for fruit & veggies, all with the convenience of being juiced and ready to go! Whether you begin your day with a serving or incorporate it into your post-workout smoothie, you’re going to love it. Give it a try by using code HITZ10 for 10% off your next order.

CJ drinking juice

Caramel Apple Cool Down Smoothie

Caramel Apple Cool DownIf you’re a fan of caramel apples, this is a smoothie recipe you’ll want to try. This recipe also reminds me of the Caramel Apple Pops that Tootsie Roll makes…but with much healthier ingredients (and no weird chemicals added). Apples are a great source of dietary fiber which helps bind up waste throughout the body. Not only do they contain plenty of antioxidants but Granny Smith apples are slightly higher in potassium than other varieties. By the way, eat the skin (only if organic) also since it contains a high amount of vitamin content.

Ingredients

1 cup unsweetened almond milk

1 organic Granny Smith apple (cut into 4 pieces)

4 soaked and pitted Medjool dates

½ Cup raw  organic baby spinach

1 Tbsp. honey

1 scoop BodyHealth Perfect Greens Formula – apple flavor (use code HITZ10  for 10% off your order)

PerfectGreens is the best-tasting green juice powder on the market with a sweet apple flavor. Each serving contains the daily RDA for fruit & veggies, with the juicing done for you! Give it a try today

Perfect Greens Formula

 

 

 

 

 

2-3 ice cubes

Blend all ingredients until smooth

*Training Tip

Similar to a warm-up, a cool down is essential after a hard workout or race in order to loosen muscles and help rid the body of lactic acid. I generally like to do a solid 1-2 miles of very easy running post-race or workout. A cool down will allow your next run to feel even better!

The Importance of Sleep for Runners

The Importance of Sleep for RunnersDo you have trouble sleeping? Find yourself tossing and turning throughout the night? Do you wake up in the middle of the night only to have difficulty falling back to sleep? There’s just no getting around the importance of sleep for runners.

Unfortunately, many people could answer yes to one or more of those questions. Millions of people would be considered chronically sleep deprived which means they’re never fully rested. It also means they’re less alert on the job or other routine tasks they try to perform throughout the day.

As runners, we simply can’t afford to be sleep deprived. Without a doubt, quality sleep for runners is the most important recovery tool we can utilize.. And when I say “quality” sleep for runners, I’m talking about the deep REM (rapid eye movement) sleep that helps facilitate the recovery we need from all the mileage we demand from our bodies. As we enter into deep REM sleep, blood flow to the brain decreases and shifts toward muscles, giving both our minds and bodies time to rest & recover. The more REM sleep I get, the more refreshed I feel and ready for peak performance during the day. I notice a real difference in those first few steps out of bed after a great night of sleep.

Most of us who follow sports have heard the initials HGH which stands for human growth hormone. Unfortunately, many professional athletes over the years have illegally received HGH injections in order to improve athletic performance. But as we get into a deeper sleep, our bodies actually release HGH naturally. This natural hormone is released by the pituitary gland into the bloodstream which then helps rebuild damaged tissue and strengthens muscles.

When we’re in a chronic state of sleep deprivation, HGH production decreases and our bodies simply cannot recover properly after our workouts. In fact, too little sleep will lead to an increase in cortisol production-another hormone associated with responses to stress. Too much cortisol will slow our recovery time. Our bodies have an amazing ability to adapt when given proper rest. For example, after a hard session of repeats or a race, the body will tend to release more HGH in that night’s sleep in order to aid in the recovery effort. I also find myself going into more extended deep sleep after I’ve done a harder long run.

A Few Tips to Improve Sleep for Runners

1.) Reduce caffeine consumption

I know, this one is tough for many of us who love our caffeinated drinks. I would encourage you to make it a rule to keep all caffeine consumption before noon. Enjoy that 1-2 cups of coffee in the morning and switch to caffeine free drinks like tea in the afternoon. It may take a few days or even a week to notice the difference but eventually your body will thank you in the form of sleep as you reduce and strategically time the intake of this stimulant.

2.) Don’t run within 2 hours of heading to bed

When we exercise, we increase our heart rate. A higher than normal heart rate will prevent us from falling asleep very quickly. Getting your run in the morning or early afternoon is ideal. This allows your body the time it needs to return to a normal heart rate, especially after a harder workout when the HR goes higher. I’ve noticed a decreased quality of sleep after I’ve chosen to run shortly before going to bed.

3.) Limit evening alcohol consumption

Many people, runners included, have the nightly habit of winding down with a glass of wine or a good craft beer. And initially it’s true that we become more relaxed. But we pay the price in the early hours of the morning when we should be enjoying some deep sleep. When we consume alcohol shortly before we go to bed (especially more than 1 drink), our livers have to process that alcohol which will increase heart rate. Have you ever woken up in the middle of the night sweating after a heavier night of drinking? This is part of the body’s response to getting rid of the alcohol. It’s one of the reasons we toss and turn as we try to resume sleep. Simply put, consuming alcohol very late into the evening places more stress on the body and will affect sleep for runners. If you must have that pint of beer or glass of Merlot, finish it by 6pm to ensure a better night’s sleep.

4.) Natural sleeping aids

As someone who has typically had more difficulty falling asleep (unlike my wife), I’ve experimented with various natural sleeping aids. chamomile tea has been one of the ways I’ve enjoyed winding down before bedtime. Chamomile is a natural herb that people have been using for centuries to aid things like stomach relief and sleep. You’ll find several brands and varieties of chamomile tea in your local grocery stores.

Another natural sleep aid I’ve seen benefit from is a capsule called Power to Sleep PM by Irwin Naturals. This supplement contains things like magnesium and Valerian root which are well known for their calming effects on the body. I find that when I take the recommended dose of 2 capsules, I usually feel a tad groggy after waking in the morning. Taking 1 capsule seems to be just right, especially in conjunction with a cup of chamomile tea.

Perfect CalmFinally, a third supplement I’ve been taking  in the evening that can improve sleep for runners is a brand new product by BodyHealth called Perfect Calm. The key ingredient in Perfect Calm is magnesium. It’s an incredible relaxation-enhancing supplement that helps restore healthy magnesium levels, provides calcium-magnesium balance, and supports the body’s natural response to stress. I’ve been doing 1 scoop in 6-8 ounces of warm water about 30 minutes before heading to bed and I’ve been pleased with the relaxing effect. As a runner, this is the kind of supplement you can immediately begin seeing results from.

The Issue

While almost half of the U.S. population takes calcium-containing supplements, most of the products do not contain anti-stress magnesium, which is a problem because magnesium, calcium, vitamin K2 and vitamin D all depend on each other to properly function. Although an estimated 80 percent of Americans are deficient in magnesium unless we’re subsisting on a diet mostly made up of dried seaweed and coriander leaf we’re not getting enough!

The Solution

Perfect Calm helps the body achieve calcium-magnesium balance. In addition to supporting the body’s healthy response to stress, magnesium supplementation can also benefit cardiovascular health, proper digestion and—along with calcium, vitamin K2, and vitamin D—bone health.

A 2015 systematic review of supplemental nutrients for tackling stress in women noted that low levels of magnesium negatively impact cognitive (brain) health and the ability to cope with stress effectively.

One serving of all-natural Perfect Calm provides nearly 90 percent of a full Recommended Daily Value for magnesium.

Ingredients

A highly absorbable blend of magnesium carbonate and citric acid—which, combined with water, creates magnesium citrate.

Perfect Calm comes in 8oz and 16oz sizes and in two delicious effervescent flavors – Tangerine and Berry Lemon.

Here’s a short video of Dr. David Minkoff, founder of BodyHealth, introducing Perfect Calm:

Here’s to some sweet dreams ahead and great sleep for runners!

Oatmeal Protein Balls

Oatmeal Protein Balls

I thought I’d share this easy recipe for oatmeal protein balls with you!

As runners, we’re always on the lookout for healthy yet satisfying foods that fuel our runs and aid in our recovery. The following recipe is one that my wife Shelley stumbled across and decided to make a couple days ago. I’ve already enjoyed several of these little “power pellets” (remember PAC-MAN?) which make a great snack alongside a cup of coffee. Give it a try yourself and let us know what you think in the comments below.

Ingredients:
1 cup old-fashioned or steel-cut oats
3/4 cup nut butter (all-natural peanut, sun, cashew, etc.)
1/4 cup milled flax seed
2 T honey

Preparation Instructions:
– Mix ingredients together in bowl.
– Roll into 1 1/4″ balls
– Eat immediately and/or chill the rest.
*While going to the work of making balls, double or triple the recipe to have plenty on hand for easy to grab snacks! Freeze for up to 1 month.

If you’re interested in receiving more training and nutrition advice, you can sign up for a free 30 minute consultation with me here: http://www.trainwellracewell.com/free/

A Colorado Springs Running Coach with a Passion to Help Others

As a Colorado Springs running coach, I’ve had the wonderful privilege of working with a variety of runners who have incredible “before and after” stories. In this post, I’d like to share my own story of transformation which fuels my passion to help others write their own story and achieve their running goals.

For me, I had noticed my weight creeping upward with each passing year. At that time, I could barely break 30 minutes in the 5k. In 2006, I specifically recall my wife talking me into running a local 5k race and every step was miserable. Upon finishing, I crumpled onto the cold asphalt and thought I was going to die. The searing pain in my lungs wasn’t something I wanted to sign up for again anytime soon. I was horribly out of shape and I knew it.

It wasn’t until the spring of 2008 that I decided to take up running again after nearly 20 years away from the sport. I eventually caught the “running bug” and haven’t looked back since.

With each passing year, I’ve continued to learn and grow as a runner and even became a Colorado Springs running coach.

I can still hardly believe the guy on the left (picture below) transformed into the guy on the right.

Colorado Springs running coach

LEFT: The guy on the left was 32 years old and weighed 207 pounds with a high percentage of body fat.

RIGHT: The guy on the right is a 43 year old National Class masters runner and Colorado Springs running coach, weighs 155 pounds and just recently ran a near personal best of 16:33 at a Turkey Trot 5k.

Over the last few years, I’ve also had the privilege of helping others reach more of their potential as runners. I enjoyed coaching so much that I decided to become USATF Certified and put more time into studying this incredible yet simple sport. Being a Colorado Springs running coach has given me the opportunity to meet and interact with runners of all levels.

So whether you’re near the front of the pack or toward the back of the pack, I believe I can help you squeeze out more of your ability! How do I know this? I’ve been there myself and know what it takes to improve. It’s not an overnight process but with hard work and consistency, you’ll also see your running improve and reach goals you never thought possible.

I’d love to chat with you over coffee about your goals and share some ideas that could help you improve your running, no strings attached.

To schedule your FREE 30 minute coffee consultation in the Colorado Springs or surrounding area, please fill out this form

Here’s to achieving new breakthroughs!!

CocoMint Christmas Cheer Smoothie

Christmas smoothieBaby, it’s cold outside! But smoothies can be enjoyed all year round. Here’s a seasonal smoothie recipe from my book Smoothies For Runners 2.0.

This is a great recipe to bring out during the Christmas season with mint being a constant theme. The fresh peppermint leaves will ensure that this is technically a green smoothie. Peppermint has long been shown to be a remedy for indigestion or an upset stomach. This herb also aids in breathing (a benefit for runners) and can help relieve symptoms of colds related to allergy. Take a deep breath and enjoy!

Ingredients

1 cup vanilla or chocolate coconut milk, depending on your
preference
8 fresh mint leaves
1 frozen ripe banana
1 scoop Garden of Life® Smooth Vanilla Organic Plant Protein
1-2 drops Peppermint oil extract (optional for stronger mint
lovers)

Blend all ingredients until smooth

*Training Tip

For whatever reason (weather perhaps?), many people seem to have the idea that a good time to take it easy with training is around the holidays. In my opinion, this isn’t always smart. Not that you have to train like a maniac during this stretch but it’s a good idea to still stay consistent. Slacking off too much will lead to a loss of heart (cardio fitness) and an increase in weight. We all know it takes a lot longer to gain that precious fitness than it does to lose it. It also takes more effort to lose those stubborn pounds than it does to gain them.

It’s really easy to get out of our routines around the holidays but staying consistent in our exercise habits can help us stay strong mentally and physically. My wife knows how important my daily run is to my overall state of mind and gladly sends me out the door.

Merry Christmas to all and to all a good run!

Cinnamon Roll Recovery Smoothie

For you smoothie lovers, here’s a quick video we did while making the Cinnamon Roll Recovery smoothie. It’s basically a cinnamon roll in a glass!

You can find this recipe along with 23 more delicious smoothie recipes in my latest book Smoothies For Runners 2.0.

Lose Weight…Not Energy

Low Fuel

Many endurance sports reward lower weight. But sometimes losing weight can cause you to feel weaker than you did when you were heavier, simply because you’re running on fumes.

If we cut back on calories but maintain our workout schedule, our fuel tanks are going to be running low. Simply put, glycogen depletion can lead to a loss of pure power & energy.

It’s important to time your fueling properly—and consume the proper fuel—to prevent that from happening. Here are six tips to help you run strong while working toward your ideal training & racing weight, regardless of your body type.

Tip #1: Eat to Run

Quality runs and high-intensity workouts will help you lose weight, so you don’t want to sacrifice your performance during these key sessions. Fuel your workouts and cut back during the rest of the day.

That means topping off your tank with a 150 to 200 calorie snack that will provide sustained energy, such as a Larabar, banana with peanut butter, or a light smoothie. If you’re planning to be out for more than 90 minutes, take extra hydration which might include Nuun tablets or Hammer Heed mixed in your water bottle.

Afterwards, have some recovery food available. My personal go-to recovery is a scoop of Garden of Life protein mixed with water in a shaker bottle. It’s 15-20 grams of quality protein that provides my body with immediate rebuilding material.

When possible, time your run so you finish around mealtime. That way, you can just eat as you normally would when finished. Sometimes my wife will have a good breakfast ready and waiting for me upon returning from my long run.

Tip #2: Pace Your Weight Loss

Gradual weight loss will be less disruptive to your training and ultimately less draining than trying to lose a lot quickly. If you’re aiming for significant weight loss, you have to be fine with the occasional failed workout.

I’ve had many high-intensity workouts where my body simply fell short on fuel yet I was still able to finish most of what I had planned. When this happens in training, it’s not a big deal. If it happens during a key race, you may fall short of your goal. This is why it’s important to make sure you have a full tank before that big race.

Tip #3: Eliminate Empty Calories

If you’re running a lot, including racing, and trying to cut weight, you need maximum nutrition with little fluff. That means cleaning up your diet to avoid empty calories.

I enjoy a tasty craft beer from time to time but when I go into lean mode, this is one of the things I cut out. I sometimes refer to beer as “liquid fat” due to its high empty calorie content – a whopping 7 fat calories per gram!

These are things most of us know (heck, even kids know it), but it’s also important to cut out chips, cookies, donuts and soft drinks which are all filled with empty calories. “Empty” means they’re void of any dense nutrition. It’s like filling your car with watered down fuel.

Aim for high quality, real food such as fruits, vegetables, quality carbohydrates (i.e. brown rice, sprouted grain bread), high quality protein sources (i.e. wild caught salmon), and healthy fats (i.e. avocados) as they come in whole foods. I try to get a large green salad with lots of variety everyday if possible.

Tip #4: Increase Protein

Weight loss puts you in a catabolic state so it’s important to take in extra protein to prevent unnecessary muscle loss. Losing muscle will only hurt your running performance.

Research shows that people who eat diets that are rich in protein maintain their lean muscle mass which you need to turn those legs over. This is possible even as you’re trying to lose extra fat.

This is another reason I like having a good quality lean protein powder on hand like Garden of Life. By throwing a scoop in my shaker bottle twice a day between meals, I’m adding an extra 30-35 grams of protein at a cost of only 200 calories. That’s what you call nutrient dense!

Tip #5: Go to Bed a Little Hungry

If you’re looking to maintain fitness while losing weight, go to bed a little bit hungry. It won’t kill you and it’s an easy way to lose a pound a week. In times where I go into lean mode, I typically have a rule of not eating after 7:30pm. If you must eat something after that time, stick with a piece of fruit like an apple or an orange which is low calorie and high fiber.

Tip #6: Make Sleep a Priority

Shortchanging sleep puts your body in a constant state of stress, which increases stress hormones like cortisol which promote fat storage and make it that much harder to drop those pesky pounds. This effect can be even more pronounced if you don’t get enough sleep while also trying to lose weight.

Cutting calories has already put extra stress on your body, not to mention the extra training. Don’t add more stress if you can help it, or you risk overtraining symptoms and a lowered immune system.

Here’s to staying lean and mean on the roads and trails!

Click Here to Discover 6 Proven Practices to Help You Run Faster