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Training for your first

Half Marathon May 2012 Volume 1, Issue 1


May 2012 Editor in chief Margaret Spears Design consultant Xiaopeng Wang Advertising Manager Margaret Spears Fitness editor Margaret Spears Food editor Margaret Spears Photo editor Margaret Spears

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training for your first half marathon

In this issue 2 6 10 12

Protein packed meals Alcohols toll on your body TRX craze Post gym beauty tips

Staff writer Margaret Spears Staff photographer Margaret Spears Brianna Bauer

Express yourself Get active! That’s what I want to inspire people to do. Fitness and taking care of my body is one of the most important things to me. I enjoy being competitive, and running in races and participating in triathlons. I love going to the gym and trying new and fun workouts. I am a firm believer that workouts must, and definitely can be enjoyable. If your not having fun, then you are doing something wrong! I also enjoy other physical activities like paddle boarding, kayaking, and wakeboarding. Now get out there and DO IT! Margaret Spears

UFitGirl | May 2012

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eat right

Protein packed meals Protein is the most important thing to consume after a workout so your muscles can recover. The more active you are, the more protein your body requires. Get strong with these meal suggestions packed with protein to help your muscles recover after a hard workout. -Margaret Spears

Photos by Margaret Spears

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BREAKFAST Protein Banana Pancakes

Spray pan with cooking spray and heat on medium heat. Combine 1/2 cup old fashioned 1/2 banana, 1/4 cup cottage cheese, 1 egg, 1/2 teaspoon cinnamon, and 1 scoop vanilla protein powder in to a bowl. Using a blender, mix the ingredients until the batter is smooth, like pancake batter. Pour batter on to the warm pan to form four small pancakes. cook until the edges start to harden, then flip, cooking for two more minutes. Top with syrup and banana slices, then enjoy!

Chai Oatmeal with Peaches

Steep one chai tea bag in 1/2 cup boiling water for three minutes. Combime tea with 1/2 cup low-fat milk and 1/2 cup quick-cooking oats or old fashioned oats in a microwave safe bowl. Microwave on high 1 1/2 to 2 minutes. Stir in 1/4 cup milk and vanilla protein. Top with 1/2 cup thawed frozen peaches, 1 tablespoon chopped pecans, and 2 teaspoons maple syrup then enjoy!

Chocolate strawberry Smoothie Combine 1 cup frozen strawberries, 1 large scoop chocolate whey protein powder, 3/4 cup almond milk, 1/2 tablespoon cocoa powder, and 6 ice cubes in to a blender. Blend it all up til it is smooth and creamy, then enjoy!

TIP!

When using protein powder, try mixinng it up a bit! You can use soy or whey, and there are several different flavors offered. UFitGirl | May 2012

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LUNCH

Chicken, spinach, artichoke panini

Top one slive whole-grain bread with 1/2 cup baby spinach, 1/4 cup quarted artichoke hearts, 2 1/2 ounces sliced chicken breast, 1 slice provolone, and a second slice of whole-grain bread. Heat a grill pan over high heat and coat with non-stick cooking spray. Grill the sandwich 3 to 4 minutes on one side, pressing down with the spatula. Then flip the sandwihc, and repeat on the other side, cooking until the bread is a light, golden bread. Then, enjoy!

tomato basil and chicken flatbread pizza

This one is a real simple one for the less experienced cooks out there. Preheat the oven to 375 degrees. Spray a baking sheet with non stick spray. Take one whole grain tortilla shell, and place it on the baking sheet. Cover in tomato basil sauce, low fat mozorella cheese, diced tomatoes, and diced pre-cooked chicken. Top with fresh basil. Place in the oven and cook for about 20 minutes, or until the cheese is a nice golden brown color. Enjoy!

Tuna Salad sandwich

Heres a super simple one, and very quick! Mix one pack of Starkist tuna with two table spoons light mayonaise, 4 sticks diced celery, 1 teaspoon lemon juice, and a sprinkle of pepper. Put the mix on a sandwich thin, top with lettuce, and enjoy!

TIP!

Lean protein like chicken, turkey and tuna take longer to digest than carbs, so it keeps you full for hours, fighting off hunger. UFitGirl | May 2012

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DINNER

Chipotle glazed salmon

Spray pan with cooking spray and heat on medium heat. Combine 1/2 cup old fashioned 1/2 banana, 1/4 cup cottage cheese, 1 egg, 1/2 teaspoon cinnamon, and 1 scoop vanilla protein powder in to a bowl. Using a blender, mix the ingredients until the batter is smooth, like pancake batter. Pour batter on to the warm pan to form four small pancakes. cook until the edges start to harden, then flip, cooking for two more minutes. Top with syrup and banana slices, then enjoy!

Chicken Caprese

Spray pan with cooking spray and heat on medium heat. Combine 1/2 cup old fashioned 1/2 banana, 1/4 cup cottage cheese, 1 egg, 1/2 teaspoon cinnamon, and 1 scoop vanilla protein powder in to a bowl. Using a blender, mix the ingredients until the batter is smooth, like pancake batter. Pour batter on to the warm pan to form four small pancakes. cook until the edges start to harden, then flip, cooking for two more minutes. Top with syrup and banana slices, then enjoy!

Tomato basil pasta

Spray pan with cooking spray and heat on medium heat. Combine 1/2 cup old fashioned 1/2 banana, 1/4 cup cottage cheese, 1 egg, 1/2 teaspoon cinnamon, and 1 scoop vanilla protein powder in to a bowl. Using a blender, mix the ingredients until the batter is smooth, like pancake batter. Pour batter on to the warm pan to form four small pancakes. cook until the edges start to harden, then flip, cooking for two more minutes. Top with syrup and banana slices, then enjoy!

UFitGirl | May 2012

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eat right

Drinking and Exercise

Alcohol in your system is detrimental to any kind of fitness activity You only need one reason, but hey, we’ll give you four. 1. Slower Recovery Hard workouts drain the glycogen stores (carbs stored in the liver and muscles) and leave your muscle tissue in need of repair. “Pouring alcohol into your system as soon as you finish stalls the recovery process,” says Tavis Piattoly, R.D. High levels of alcohol displace the carbs, leaving your stores still 50 percent lower than normal even eight hours later, according to one study. Sip or snack on a combo of muscle-repairing protein and carbs (think low-fat chocolate milk or peanut butter on wholewheat crackers) before tipping back. 2. Packed-On Fat When booze is on board, your body, besides having to deal with the surplus of calories, prioritizes metabolizing the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. “For some reason this process is most pronounced in the thighs and glutes,” says Piattoly. “Excessive alcohol consumption really chews up muscle in those areas.” It also increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

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3. Disrupted Sleep Boozing also blows your muscle recovery and performance by sapping your sleep. In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night. “Disrupting the sleep cycle can reduce your human growth hormone output—which builds muscle—by as much as 70 percent,” says Piattoly. 4. Depleted Water and Nutrients Alcohol irritates the stomach lining, which can reduce your capacity to absorb nutrients (the reason you have an upset stomach after a few too many), says Brian R. Christie, Ph.D.—not to mention that alcohol makes you pee. For every gram of ethanol you suck down, you pump out 10 milliliters of urine (that’s about 9.5 ounces for two beers). As little as 2 percent dehydration hurts endurance performance. And by the way, you can’t rehydrate with a dehydrating drink (e.g., beer). So put down that martini, and pick up a water! -Margaret Spears


Perform beautifully. UFitGirl | May 2012

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exercise right

Training for your first

HALF MARATHON Be ready for your first half marathon Margaret Spears Running in a half marathon can be extrememly intimidating. Especially if it is your first. However, with many people making new years resolutions every year around fitness goals, it is not uncommon to see new runners out on the course, accomplishing goals they never dreamed they would, say, five years ago. While many ladies cross the finish line with a smile on their face and their arms waving in the air, its not always an easy road to get there. However, with proper training, is it possible for almost anyone to achieve their goal. One of the very first steps to having a successful half marathon is to find a training buddy. Running with a buddy can be one of the best training and race day tools. It can help keep your mind focused on the race, keep your pace up, and, if anything, keep you from getting bored. After all, it is going to be a long run. The next step is to get good shoes. This needs to be done first. If you get any kind of knee, foot, or leg injuries from training in the wrong shoes, it could ruin your entire training plan, and ultimately, your race day. Injuries aquired from improper foot wear take a long time to heal, and can be reinjured easily. So it is best to start off on the right foot. Many specialized running stores have professionals that will observe your running form and get your fitted in the right shoe. Before you start training, it would be a good idea to pick out some songs that you like and motivate you. Many people find it much better to run with music as it helps keep their mind focoused. Some people like to start their playlist off with slower paced songs, so that they start their pace slow, then

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Photos by Margaret Spears

“Running with a buddy can be one of the best training and race day tools. It can help keep your mind focused on the race, keep your pace up, and, if anything, keep you from getting bored. After all, it is a long run!�


steadily increase the pace of the songs, which can help increase their pace as they run. Once you have the right shoes and music, its time to start training. There are many programs that you can find online, such as the “Couch to half marathon” program that range anywhere from beginner to the seasoned runner. These programs take you step by step and week by week, slowly and safely increasing your mileage. It is important that you follow the plan, because increasing your mileage too much too quickly can cause serious injury. When following your training program, you are going to hit milestones on the amount of distance you can run. Take advantage of these and sign up for smaller races before the big day. Start off with a few 5k runs when you can run that distance, then a few 10k runs, then a few 15k runs. This will help you learn how you run in a race, and teach you how to pace yourself with competetors around. Once you get comfortable with your running, it’s time to start thinking about your fuel. Your body needs the right amount of nutrients to be energized enough to get you through the run. Most importantly, and

probably most obviously, is water. Your body needs hydration to keep going. If you run in the morning, be sure to drink lots of water before bed. If you run at night, be sure to drink throughout the day. However, water is not the only thing that will keep you going. You need to be sure to consume plenty of carbs. Carbs are going to become your friend, especially for long runs. They turn most readily in to glycogen, which feeds your muscles. So, be sure to load up on carbs the night before your big run. After a few weeks of training, you are going to want to start recording your runs. This will help you pace yourself every time you run, and see how you are improving. There are several ways that you can do this. One way is by simply knowing the different distances in your run, and using a simple watch to guage your pace. There are also more high tech, options that do the calculating for you. There are GPS watches, which show you your time, distance, and pace during your run. Similar to that are watches with footpods, and it is calculated by your steps. There are also aps available for smart phone users, such as MapMyRun.

Rock and Run!

As your distances increase, start running with things to help you refuel, such as GuEnergy Gel. On race day, you are going to want to carry these things with you to help refuel during the run. You will want to practice running with these to know how your body responds to it, and to figure out how you will consume it while you are running. The day before your race, get out all the kinks so there are no stresses on race day. Make sure your clothes, shoes, and anything else you will need are ready. Pick up your race bib and make sure it is somewhere so you don’t forget it in the morning. Parking is going to be hecktic, so make sure you know beforehand where you are going, and how you are going to get there. You would hate to be late to the start because you got lost or didn’t know where to park! If possible, have someone drop you off to be safe. Finally, the night before race day, RELAX! Your training is done, and there is not much you can do except get enough rest and eat the right foods. Make sure you hydrate! And be ready to simply DO YOUR BEST!

These songs will keep you going!

5. Promise By: Kutles

8. Fin By: Anberlin

1. Eye of a Tiger 3. Rebirthing By: Survivor By: Skillett

6. Epidemic By: Pillar

9. Rebirthing By: Skillett

2. Forever By: Fireflight

4. Escalates 10. Stolen 7. Fading By: Falling up By: DC By: D Down UFitGirl | May 2012

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exercise right The one tool you need for a toned body Margaret Spears TRX bands are a growing trend in gyms all around the world. The craze began when Randy Hetrick, a former Navy Seal who wanted a piece of equipment to help his troops keep in shape while deployed in the field. He originally made the first versions for his troops from parachutes and their lines. Suspension Training bodyweight exercise builds all body strength, flexibility and your core at the same time. Check out these exercises to get you started with TRX suspension training.

Shoulder press

Bicep curl

Hamstring curl

Single leg squat

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The ab workouts on this page will begin in the straight arm plank, with the tops of your feet in the TRX strap

Crunch

Side oblique twist

Knee to elbow

Think this looks fun? Want to learn more? Maybe you even want to order your own TRX band. Visit www.TRXSuspensionTraining.com for more information and ordering. Already have your own and want to try more workouts? The website has several different workouts, as well as instructional DVDs with more workouts available for purchase. Check it out today, and share it with your friends!

UFitGirl | May 2012

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look good

Kick that sweaty gym look These quick easy post gym tips will have you ready to go in no time Margaret Spears Work it girl! And don’t worry about getting sweaty, either. When you go to the gym, you should be work hard and get the best out of your time without worrying about your hair or makeup getting messed up. That can be fixed! But without working out, your body can’t. So hit that treadmill hard, then follow these quick tips to get fresh looking (and feeling) after if you are running short on time!

Wash it!

After a long, sweaty workout, it is important to make sure you wash your face to prevent breakouts and keep your skin healthy. Facial wipes are a must have for the gym bag. After you get all that sweat and dirt off, you can apply some makeup, or go for the all natural look!

Spray it!

Another must have for the gym bag is dry shampoo. Dry shampoo is the next best thing to washing your hair. It will take out all that grease and leave your hair looking nice and clean, and also smelling good. Try out different ones to see which one you like the best. They can be found at any local drug store.

Braid it!

There are lots of braids to try from a simple single braid to complex french braids. Braids are an easy way to get your hair pulled back to hide any left over sweat, but it is cuter than just a regular pony tail, and gives your hair more style. If your hair isn’t too dirty, you can even take it out later and sport some cute waves in your hair. Braids are also a great solution to keep your hair out of your face while working out.

UFitGirl | May 2012

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W


PURE PROTEIN

presents the new

PROTEIN SHAKE!

Try the new Pure Protein can shakes today! In delicious flavors like peanut butter cup. Healthy never tasted so good!

Where shopping is a pleasure. 13 UFitGirl | May 2012


You go

GIRL!

UFitGirl  

Margaret Spears. Magazine design spring 2012.

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