Monday Motivation!

Any goal, fitness or otherwise, should seem impossible at the begining. What would you have to work for if everything came easily?! Keep setting your goals and committing to working towards completion this week :).

Happy Monday!

Wednesday Trail Run

I love learning about new trails in Boulder! Today my trail running group started at the Eben G. Fine Park and headed up Flagstaff. That is a serious elevation gain (at least for my standards!), but I was pleasantly surprised at how quickly we made the ascent. Of course, my running app failed to track my pace today (I just don't have that much luck with technology), however, the group as a whole completed this 8.5 mile route, with 1300 ft. elevation gain, in approximately 1 hour and 45 minutes.

It was stunning, and it was challenging, but it was the most fun to do with great company!

Happy 4th of July weekend!

Monday Motivation!

Keep up your training this week:

Happy Monday!

Photo Courtesy of Tumblr.

Exercising to Maintain a Healthy Gut

    After another gorgeous 6 am Wednesday trail run with my favorite group of ladies, I found an article in my inbox titled "Exercise and the 'Good' Bugs in our Gut", by New York Times author Gretchen Reynolds. What a perfect time to be reading about the benefits of exercise on our gut microbiome! Not to mention, these are two of my FAVORITE subjects.

 (Photo above is not me, although I'd take it as a compliment if you thought it was :). )

   Although the research discussed is preliminary, there does appear to be a positive correlation between exercise and the diversity of the bacteria found in the gut. Diversity in this gut bacteria is a VERY good thing. Much in the same way when we are exposed to germs or bacteria when we come in contact with people who have colds or 'bugs', when we have a diverse microbiome in the gut, we are better able to adapt to potential contaminants in the things we eat. They may also help us process and digest foods better, but that's another topic altogether.

    The study reported on men of ranging BMIs and activity levels from your average Joe to rugby players (read: super athletes). It takes a lot of heart and a lot of strength to exercise at the capacity required for rugby players. However, in looking at the trend of increasing energy expenditure via exercise, it is clear that the more active participants in this study harbored a much more diverse bacteria colony than did the lesser active participants.

    Perhaps this could be influenced by the fact that active people require more calories, resulting in them eating more food than your average person. These people may be exposing themselves to more diverse bacteria simply by eating more food, however, exercise is the root of the increased need for calories. Since I am an advocate for exercise, I will leave it at that.

    The bottom line for me is exercise is, once again, encouraged for improved maintenance of overall health. Whether you like to walk, run, lift weights, or play a sport, I encourage you to get out and enjoy any and all the activity you can!! Keep your body healthy inside and out.

Monday Motivation!

As long as you continue towards your goals, you are golden.

Happy Monday!

Monday Motivation!

Trainers know it's always appreciated when you let clients know how far into their exercises, reps, or workouts they are...

... except when you tell them they're halfway to halfway.

Hopefully you've finished your workout for today so you can say you're 100% complete :)

Happy Monday!

National Running Day

Happy National Running Day to you! I thought today was just like any other Wednesday for our trail running group, but about halfway through my fellow trail runner, Marcia, mentioned it just so happens to be NRD. 

Today we started at Dowdy Draw Trailhead and took a 7.5 mile loop over the course of just under an hour and a half! I am so excited I am actually able to do stuff like this- I truly never would have though I could. Here are some photos of todays trail run.

Have a beautiful rest of the day!

Detoxing

You may know too much about popular cleanses, detoxes, and diets when you are able to spot a Master Cleanser ahead of you in the Whole Foods check-out line based off of her two items purchased: Smooth Move tea and maple syrup. I will say, the chocolate flavored Smooth Move tea had me thrown for a second, but what the heck. Why not try and enjoy something about your next multi-day endeavor of drinking a magical potion that cleans out your digestive tract faster than you can scramble to the nearest toilet. 

Although I cannot speak from personal experience on the touted Master Cleanse, I have heard plenty of horror stories from clients and read through numerous articles of people describing a day-in-the-life of a Master Cleanser to know I'd rather keep my distance. Oddly reminiscent of a battle with an intestinal parasite, what is the true point of a cleanse like this? Does the digestive tract do the job of detoxifying the body? No. Do we need to flush out all of the necessary 'good' bacteria of the intestinal tract? Probably not. Is there any scientific evidence behind cleanses or detoxes like the MC? NOPE! Then why are people targeting a system whose sole purpose is to extract nutrients, vitamins, and minerals the body needs in order to stay alive?? .:shaking my head:. Cleanses of the GI tract for the purpose of detoxing the body are just plain silly. Perhaps you will shed a few pounds, but once you go back to the normal life of a human, I say expect to gain back your loss.

Now, if you're really looking to detoxify your body (maybe you had a few too many alcoholic beverages, sugar cookies, or cheetos), check in with your LIVER. You know, that organ that holds the title of detoxifier of the body? Support your liver with the enzymes it needs to function properly, moderate, if not completely eliminate, common toxic substances we throw into our bodies, and supply your body with the kind of nutrition it craves in order to get things working as they should. Healthy diet, hydration, exercise, and sleep will all work together to keep your body flushing out toxins, I can promise you that.

True detoxification starts and ends with giving your body the things it needs most: lots of fresh fruits and vegetables, plenty of water, and steady supply of vitamins and minerals found in real, whole foods. Perhaps there are times when experimenting with a short-term detoxes might be advised, but forget about detoxing once a year to shed a few pounds, and try living healthfully all year round! Your body will thank and reward you for it.

Photo Cred: Courtesy of Conjeo Valley Fitness

The Gut Microbiome

In discussing probiotics last week, I was struck with a novel concept: when it comes to fiber, there's more to the story than just providing bulk for our system to be able to process things more efficiently and get rid of waste quicker. Whereas the research behind probiotics just does not exist yet, the research behind fiber and its benefit is sufficient to draw positive conclusions relating to overall health.

Short chain fatty acids, a by-product of gut microbial metabolism upon digesting fiber, appear to play a tremendous role in terms of maintaining health through a healthy gut micrbial population in the large intestine. Research has shown the bacteria taking up residence in our large intestine, the final portion of our digestive tracts,  actually have quite complex relationships with the human cells and receptors of the gastrointestinal tract (the gut). It has been demonstrated that healthy gut bacteria utilize soluble fiber, found in fruits and vegetables, inulin, fructo-oligosaccharides, resistant starches, such as those found in green (under-ripe) bananas, to fuel their own metabolism and produce by-products like acetic acid, propionic acid, and butyric acid (all short-chain fatty acids) which in turn signal multiple receptors of the cells lining the intestinal tract. The receptors targeted include those indicating satiety, or fullness communicated directly to the brain, indicating it is time for the gut to get things moving through, AKA peristalsis, indicating to the immune cells it is time to down-regulate cytokines, thereby reducing inflammation, and indicating to the colonic cells it is a good time to proliferate and differentiate, allowing for a healthy gut to continue producing healthy gut cells.

This was the first time I was presented with the idea that fiber did something more than adding bulk to the food you eat, and I hope I can share this exciting information with others. Well, it's exciting to me. Hopefully someone else out there will find this topic exciting as well :). It is now obvious that these incredible gut bacteria are providing us with benefits of healthier digestive systems all because of their need to feed on fiber.

So, now that you, too, know just how much of an impact fiber has on your body, eat your vegetables and fruits at every meal! Lots of leafy greens and cruciferous veggies should always be on the menu :).

Reference:
Thank you Dr. Bizeau for bringing this topic to our class!

For further reading, check out these research articles:
http://www.bpgastro.com/article/S1521-6918(13)00060-7/abstract
http://www.bpgastro.com/article/S1521-6918(13)00076-0/abstract
http://www.annualreviews.org/doi/abs/10.1146/annurev-med-010312-133513

Trail Running

For nearly the past two years, I've had a client who has been working on convincing me to try trail running with her. I've always politely declined, citing my physiological disinclination for running in general. Thankfully Marcia never gave up on me. 

Last week, Marcia took me on a 6.5 mile trail run with an 1,100 ft elevation gain- I really didn't think there was any way I could actually do something like this. I know it's possible, for lots of other people out there, but I always imagine it taking an incredible genetic predisposition to be able to withstand physical stress of something described as climbing 1,100 ft over 6.5 miles while running. That just sounds like pure self torture. I trudged on following every one of Marcia's constant footsteps as she jogged up this mountain. There were moments when I could tune out the physicality of running and take a peak at the beautiful scenery around me, but those moments were short glimpses few and far between.

Here's a look at some of the incredible views:

Have you taken your exercise outside yet this spring??

Monday Motivation!

With anything you care about in life, particularly with commitment to exercise, give it your all!! 

Happy Monday!

Take it out Tuesday!

Now that the nicer weather is here, find somewhere outside where you can get your workout on!

If you're asking yourself this question today...

That answer is YES!

Happy Tuesday!

Final Product: Newton Photos!

    The Spring collection of Newton running shoes and apparel is up on their Facebook page! Check it out here: Newton Spring Collection

It's so awesome to be featured with Newton, especially when I really do love their shoes and clothes so much!

Have an awesome day!

Photo-shoot with Newton Running Company!

   Last week I got the opportunity to get my second photo-shoot under my belt, this time with Newton Running Company. I have always loved their shoes and have about a half dozen right now that I rotate through throughout the week! I love working in a field where I get to wear comfortable, fun shoes day in and day out!

Check out some sneak peak photos here and find more in the upcoming Newton newsletter and on their website:

Have a wonderful Wednesday!!

Safer Pregnancy

Check out this free e-book, Easy Steps to a Safer Pregnancy. This is thorough information that I think everybody could benefit from!

Monday Motivation!

Happy Monday!

Living Life to Make YOU Happy

I saw this lovely quote today:

Live for YOU! 

Monday Motivation!

Keep up with your exercise and healthy diet and

have an excellent Monday!

Importance of Vitamin D

    Vitamin D is a well known vitamin to us all, but so many of us are still not getting adequate amounts necessary to keep our bodies healthy. A few reasons to ensure you're obtaining this essential vitamin include:

-vitamin D is essential for the absorption and metabolism of calcium and phosphorus (healthy bone development)
-vitamin D has a role in immune system regulation
-vitamin D has been used in demonstrating its essentiality in maintaining cognitive function (brain function) later in life
-vitamin D plays a role in maintaining proper body weight, according to Medical College of Georgia, USA
-vitamin D can reduce the severity and frequency of asthma symptoms
-vitamin D has been shown to reduce the risk of developing RA (rheumatoid arthritis) in women
-vitamin D is thought to protect against low level radiation damage
-vitamin D has demonstrated through multiple studies that individuals with sufficient levels are at a significantly lower risk of developing cancer when compared to those with low levels of vitamin D
-vitamin D insufficiency may increase the risk of heart attack and early death, according to a study from 2012

    Do you know your current vitamin D status? Have you and your doctor discussed supplementation if you are part of the population not getting adequate sunlight or eating foods rich in vitamin D? Not everyone will need to begin a regimen of supplementation, but for those of us who are fighting to maintain health, this is an important vitamin to be mindful of.

    A point of personal interest regarding vitamin D was the correlation between low maternal levels of the vitamin and adverse health affects on mothers and newborns. An article recently published by the University of Pittsburgh Schools of the Health Sciences linked severe preeclampsia to low levels of vitamin D during pregnancy. The study indicated that deficiency in vitamin D during the first 26 weeks of pregnancy may be at greater risk of developing severe preeclampsia (note the difference here in severe preeclampsia vs mild preeclampsia- they appear to have different root causes). For any woman trying to conceive or any woman already expecting, particularly those in the first half of pregnancy, I urge you to talk to your doctor about your levels of vitamin D.



Resources and Further Readings:


What is vitamin D? What are the benefits of vitamin D?

PubMed: Adherence to vitamin D recommendations among US infants.

Nordqvist, Christian. "What Is Vitamin D? What Are the Benefits of Vitamin D?"Medical News Today. MediLexicon International, 23 Oct. 2013. Web. 05 Feb. 2014.

http://www.medicalnewstoday.com/articles/161618.php

University of Pittsburgh Schools of the Health Sciences. "Low vitamin D levels during pregnancy may increase risk of severe preeclampsia." ScienceDaily. ScienceDaily, 27 January 2014. www.sciencedaily.com/releases/2014/01/140127141900.htm

Monday Motivation!

Always work on building a stronger and healthier you!

Happy Monday!

Dr. Dwight Lundell: Confession of a Heart Surgeon

This guy seems to be making headlines recently... and he speaks to everything I believe in and am studying:

Cholesterol lowering medications combined with low fat diets have done nothing in the fight again cardiovascular disease! We certainly need fats in our diet, and specifically the right kinds of fats. Paying attention to the ratio of omega 3 fatty acids to omega 6 fatty acids is a biggie most people aren't aware of. Staying away from processed foods is our tried and true method in preventing cardiovascular disease and minimizing the potential for inflammation within the body.

Eat real, whole foods to live happily and healthfully.

Read the full article here!

Photo Credit: Daily Mail Reporter

To Be Successful...

    Business Insider posted an article written by Dan Waldschmidt, of Edgy Conversations, that I think everyone could benefit from reading through. In it, Dan has created a list of the challenging things you need to do in order to be successful. It's a great list of strategies that will help you in keeping focused on reaching your goals- whatever they may be. 

You have to do the hard things.   

1.   You have to make the call you’re afraid to make. 

2.   You have to get up earlier than you want to get up. 

3.   You have to give more than get in return right away. 

4.   You have to care more about others than they care about you. 

5.   You have to fight when you are already injured, bloody, and sore. 

6.   You have to feel unsure and insecure when playing if safe seems smarter. 

7.   You have to lead when no one else is following you yet. 

8.   You have to invest in yourself even though no one else is. 

9.   You have to look like a fool while you’re looking for answers you don’t have. 

10.        You have to grind out the details when it’s easier to shrug them off. 

11.        You have to deliver results when making excuses is an option. 

12.        You have to search for your own explanations even when you’re told to accept the “facts.” 

13.        You have to make mistakes and look like an idiot. 

14.        You have to try and fail and try again. 

15.        You have to run faster even though you’re out of breath. 

16.        You have to be kind to people who have been cruel to you. 

17.        You have to meet deadlines that are unreasonable and deliver results that are unparalleled. 

18.        You have to be accountable for your actions even when things go wrong. 

19.        You have to keep moving towards where you want to be no matter what’s in front of you.

This excerpt is from the original post found on Dan's blog site. Copywright 2014.

Stay focused on moving forward!

A Little Girls Potato Experiment Will Change The Way You Think About Food!

    This video is another example of how our crops are being treated prior to being stocked on store shelves, as told by an adorable little girl. I was inspired to do a little more research on chlorpropham after seeing her video and was stunned by the results. No, this chemical is not classified as a carcinogenic substance in the US, but I'm not sure we have all the research available needed for it to be classified as carcinogenic. The tests on lab animals with chlorpropham are unsettling, but human research is lacking. I did find that since 1971 the US population's daily dietary intake of chlorpropham has increased from .01 micrograms to 0.1886 micrograms in females 23-30 years of age, and 0.2319 micrograms in males 25-30 years of age. Such a dramatic increase in a substance in our food supply must be having a tremendous effect on our bodies- it simply hasn't been thoroughly researched yet. I encourage you to do some more research and seek out other alternatives to foods being processed with chlorpropham.


Read more on the research done on chlorpropham here from the TOXNET, the Toxicology Data Network.

Snowshoeing Eldora

    This weekend was my first time taking advantage of the local snow this season! It was beautiful, but very windy and chilly. Snow flurries came through all day at Eldora and made for finding other people's tracks a little difficult, but I managed to snowshoe my way through about 3 miles of tracks gaining nearly 550 feet in elevation. My calves are tight as could be today! Time to get on the foam rollers and get some myofascial release.

Here are a couple shots from my trail:

Have you gotten a chance to get outside and play?

A bit of motivation to start your week:

Happy Monday!