Thursday, July 31, 2014

Private Kickboxing at Fitness Together Brecksville

Introducing Private Kickboxing:
By Sean Sullivan

Believe it or not, we receive a lot of phone calls with some off-the-wall questions. Sometimes I am so baffled that my favorite reply has become "I'm sorry, but we don't sell equipment.".  I think a contributing factor is the fact that our generation feels very confused when it comes to taking care of their health and fitness. There is so much information and misinformation out there plaguing our tvs and social media networks that oftentimes people are left scratching their heads and wondering which way to turn.

One of the most common inquiries we receive when we answer the phone at Fitness Together--next to price questions of course--is "Do you guys offer ________?". Fill in the blank. My answer is usually "Yes!" The reality is, we customize programs for our clients and their individual needs so technically we have the ability to offer anything! People always call and ask about whatever happens to be trendy at the time: "Do you offer TRX classes?" "Do you teach kettlebell?" "Do you offer barre training?" etc. After the reply of "yes" I will generally continue by asking what exactly that prospect is looking to accomplish by doing an entire class or session of __________. We can certainly incorporate TRX, Kettlebell, BOSU, etc into your workout; but you would be doing your body a disservice if you only wanted to focus on one vehicle for improving your health and fitness. Recently, a new client of ours initially reached out by asking if we offered any private kickboxing classes. Well yes, yes we do...

http://www.fitnesstogether.com/brecksville/kickboxing
Kickboxing is slightly different than a lot of resistance training options and examples of equipment that I previously mentioned. There is a higher cardio component to the workouts which will improve your heart and lung health. Participating in a kickboxing type of workout actually allows you to improve your strength and your endurance simultaneously while burning up to a whopping 750 calories per hour! This means you can begin to strip away that extra bodyfat...especially the stubborn belly fat. You have to keep your core engaged the entire time and essentially work every muscle group in your body. It's great for your coordination, balance, agility and perhaps most importantly it's a fantastic stress relief! Let's face it, who doesn't love to come into the studio, strap the gloves on and hit the bag a little bit after a long day in the office? An additional benefit is the fact that we teach you some self-defense moves which will help you to feel more confident, especially if you're ever alone on for a jog on our beautiful towpath.

http://www.fitnesstogetherbrecksville.netAll of that sounds great, but we have come to learn that the majority of our clients prefer to work out in a private setting, instead of in front of a group of people. Kickboxing is primarily offered in a class which isn't the most comfortable option for everybody. Now for the first time at FT Brecksville, we offer Private Kickboxing Sessions! Although any of our trainers are capable of conducting these sessions, I would recommend scheduling your first one with Steven Madden because he has the most martial arts in his background out of our team.

If you love the workout you get in a kickboxing class, but prefer to do it alone in a private setting, call to schedule a Private Kickboxing Class at Fitness Together Brecksville today!

Check out this link for a special offer:
http://www.fitnesstogether.com/brecksville/kickboxing

  
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Wednesday, July 30, 2014

Trainer Tuesdays: How Can I Get Protein on a Vegan Diet?


Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.


How Can I Get Protein on a Vegan Diet?

Bronson Rotaru: If you are vegan I highly recommend a protein supplement like pea protein.... Quinoa and tofu are some great ways to get protein through your food. Quinoa is very versatile, can even be eaten as a breakfast food.
htp://www.fitnesstogetherbrecksville.netKelly Bailey: The term vegan describes a person that abstains from consuming any product that comes from animals, including eggs and dairy. Meat, eggs, and fish are complete sources of protein, meaning that they contain all eight (nine for children) essential amino acids in the correct proportions that the human body requires for proper functioning. That being said, it's just as easy to get the essential protein you need if you are a vegan or vegetarian by eating the right plant-based foods. Keep in mind that you don't even have to "combine" certain foods at each meal (a common myth) to get the protein you need. What you need to do is eat a variety of healthy plant-based foods throughout the day. Great foods for vegans to include in their diet are quinoa (which is actually one of the few plant-based complete proteins), nuts, brown rice, beans, tofu, and green leafy vegetables.
Lisa Clark: Proteins are an important building block of life. They maintain tissues and promote new cell growth. However if you choose a vegan lifestyle a lot of people worry about getting enough protein in their diets. Beans are well known for their protein content as are nuts. They are not only a good form of protein but also a healthy source of fat. Grains are not known for being a source of protein, however quinoa has quickly become a very popular alternative to grains. Despite it actually being a seed, it is a complete protein, containing all 8 essential amino acids that the body needs. Quinoa can be added to a vegetarian chili in the cold winter months, or tossed with some vegetable and a vinaigrette for a summer salad. Add some brown sugar and apples to it and you have a very healthy hot breakfast cereal. Hemp seeds are also high in protein and can be added to fruit smoothies. Other foods that may be good to include in a vegan diet are; green peas, chickpeas, tofu, edamame, leafy green vegetables, and seeds such as sesame, sunflower and poppy seeds. Non dairy milk substitutes also help to make it easier to make a variety of recipes fit into a vegan diet!
Steven Madden: When training, whatever your diet, you need to make sure you consume enough protein for recovery and muscle synthesis.  While vegan diets avoid animal and dairy proteins, that does not mean they can not get plenty of plant proteins as well.  Most members of the bean family, including kidney and black beans are very high in protein.  While I don't eat vegan, I do like black beans and brown rice with diner.  Peanut butter and almonds are also a staple plant based protein.  The one thing to watch out for on a vegan diet actually is calorie to protein ratio.  You may end up consuming more calories than you want to obtain your protein when you are not using dairy or other sources.

Taynee Pearson: There are a few ways to incorporate protein into a vegan diet by eating beans, chickpeas, and lentils which are also high in fiber. Nuts are also a good source of protein as well as tofu. Tofu can be incorporated into stir - Frys, soups and salads. Almond and soy milk are good alternatives for milk.


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Thursday, July 24, 2014

What are Your Bad Habits Costing You?


What are your bad habits costing you?

Fitness Freedom: The Cost of Bad Health Habits 

http://www.fitnesstogetherbrecksville.netFrom candy jars on your co-worker’s desk to happy hour cocktails, missed workouts and lack of sleep due to juggling stressful situations, bad health habits are easy to come by. Each one in its own instance isn’t so bad, but when they pile on top of each other, you quickly can find yourself in a vicious cycle of unhealthy habits. The problem with bad health habits is that they’re easy to include into your lifestyle, but hard to move away from when you realize how much they’re costing your health and wellness.
“People have a hard time distinguishing between their perception of living with healthy habits and the reality of their lifestyle choices,” explains TayneePearson, personal trainer at Fitness Together Brecksville. “When there’s a large gap between perception and reality, that’s when your lifestyle habits can end up costing you.”
To help put the cost of bad habits into perspective, Pearson provided her insight for the following top four bad health habits that she sees many people struggling with.

Diet and Exercise
Most people understand the importance of eating healthy and exercising, but Pearson finds that many believe they’re a lot more active and eating better than they really are. Larger portions, hidden ingredients in processed foods or when eating out at a restaurant, and not properly calculating the actual impact of your activity level to your overall health can be some of the leading causes to a poor diet and exercise plan. Another common cause that Taynee sees on a regular basis is that people aren’t honest with themselves or others when it comes to admitting the amount and types of foods they eat regularly, as well as how often they actually skip workouts.
http://fitnesstogether.com/brecksville/page/nutrition“Many people keep diluting themselves by believing that they’re really eating healthier and exercising more than they really are,” shares Pearson. “It’s important to impress on people that they’re only fooling themselves when they’re caught up in their own false perceptions.”
To get real about what you eat and how active you are, Pearson suggests incorporating food journaling and activity tracking into your routine. Even if you just track yourself for a short amount of time like a week, you can unveil the reality of what you eat and how much you exercise.

Alcohol
Although there are various studies and media stories about the benefits of some alcohols like red wine, Pearson tells her clients not to fool themselves into believing that drinking is actually good for you. Alcohol isn’t a health food so you have to be honest with yourself if you choose to drink a glass of wine or a bottle of beer.
If you do enjoy a cocktail every now and again, Taynee advises against drinking at night right before heading to bed. Instead, drinking alcohol after you exercise – like having a beer after you’ve ran a race – will cost you less in the long run because your body’s metabolism is at its highest levels. It will be able to burn off the extra calories quicker in a situation like this, rather than if you’re lounging on the couch having a glass of wine after sitting all day at your desk job. In any situation, though, moderation is always key.  
“When you drink at night, you’re compounding the increased caloric and sugar intake, as well as interrupting your sleep patterns,” explains Pearson. “Alcohol may not impact your ability to go to sleep, but it will have a negative effect on the duration and quality of your sleep. All of this can negatively impact your health and fitness goals.”

Sleep
Everybody thinks they can go without sleep, but really you’re only doing damage to your mental and physical health when you don’t get enough rest. The effects can be quite damaging to your long-term health and fitness, but you don’t always see them right away. One week of bad sleep can impact you drastically at the cellular level and it’s never really possible to make up for lost rest, says Pearson.
“There’s a linear relationship between the amount of sleep a person gets and their overall health and fitness levels,” explains Pearson. “The less you sleep, the higher your BMI, the increase in poor insulin control and the increase in cortisol levels. It can negatively impact your hormones and have bad effects on your health.”

Stress
In our constant, always-on-the-go society, many people suffer from the negative effects of stress without even realizing it. Lack of sleep, a constant feeling of uneasiness and even physical ailments like stomachaches and headaches are common stress indicators. To help manage the daily stressors in your life, Taynee suggests regular physical activity as a healthy outlet, as well as taking time out for yourself away from technology, and removing the elements in your life that may be triggering your stress. Because, when you’re stressed, your health and fitness levels can definitely be compromised.
“If you’re having trouble losing weight or meeting your fitness goals, you have to figure out what habits are factoring into your problem,” says Pearson. “All of these habits tend to never stand alone. They feed upon one another, creating a vicious cycle of bad habits.”
Guilty pleasures and bad habits can be found around every corner in life. To minimize their impact on your health and fitness, focus on eliminating each bad habit you currently indulge in one at a time. You’ll not only start feeling better about making better life choices, but your body’s health will appreciate your new healthy perception and lifestyle.
“If you don’t make the time and effort now to make healthy choices, it’s going to cost you in the long run in the form of poor health, doctor bills and not living as long as you’d like,” warns Pearson. “If you spend the time, effort and money now to eat healthy, exercise and adopt good habits, then you’re setting yourself up to live a richer and longer life. It’s either do it now, or pay the price later.”


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Tuesday, July 22, 2014

Trainer Tuesdays: How Can I Make Fitness Part of My Routine?


Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.


How Can I Make Fitness Part of My Routine?
http://www.fitnesstogetherbrecksville.net

Bronson Rotaru: You can make fitness part of your routine by setting small goals, this can include both daily and weekly goals to get you into the habit of being active. Don't forget to set some limits for yourself on your nutrition too. You are what you eat!

Kelly Bailey: A habit is defined as a behavior that we do almost automatically. New habits are difficult to form, and old habits are hard to break. Habits allow us to operate on auto-pilot so that our brains can focus on other thoughts or tasks. Imagine if you had to really concentrate on every small task, like how to brush your teeth. You'd never get anything done.

Habits are formed by repeating an action over and over with some sort of reward for doing so. In the beginning, exercise may not feel very rewarding. It's hard, you sweat, and then get sore the next day! However, to form the habit, you need to keep doing it. As you begin to see changes and get stronger, your attitude toward exercise will become positive and it will then become a habit.
There are things you can do to help guide your brain in making exercise a habit. Start by figuring out when you are most likely to exercise: morning, afternoon, or evening. Then physically write your workouts into a calendar. Defend that time as YOUR time. Have your workout clothes ready. I keep a bag in my car that contains everything I need for a workout on the fly. Last, but maybe most important, is to keep a positive attitude. If you dwell on how much you hate working out, you'll likely never make it a habit.


Steven Madden: Making fitness part of your routine can be a challenge sometimes.  We all have increasingly busy lives, and if fitness is already not a priority, it can be hard to make it one.  If you can turn fitness into a habit, it can become a permanent part of your routine.

The first part is simply getting started.  People tend to know they want or need to increase their level of fitness, but don't know where to start.  They resolve to call the gym or a personal trainer tomorrow and talk to them.  Maybe they'll sign up, maybe they won't.  That is a start, but I like to tell people that when you decide to call tomorrow, go for a walk today, do some push ups, squats and sit ups.  Just because you are not working in a gym or with a professional does not mean that you cannot start right now.  20 min of exercise can go a long way in making fitness a habit before your "official" start.

After that, it's as simple as almost one day at a time.  People new to fitness can be overwhelmed by the idea of how much they may be pushed to do over the next several months.  That's where I like this mantra, "what do I have to do today?  What do I have to do tomorrow?"  That's it.  In the beginning, it is easier to focus on the one thing I need to accomplish today, and making sure I'm prepared for the one thing I have to do tomorrow.  It may not even be a workout, it may be something as simple as getting that full 8 hour of sleep for your workout recovery.  Treating fitness in this way in the beginning can be less daunting than trying to plot out three months of workouts into your schedule.

When you work out may change day to day, and that's fine, but don't let that become a crutch.  If two days a week you work out before work, but that third day when you work out after diner is easy to skip, make a change.  Bring your clothes, don't go home first.  The gym I use sometimes is between my work and home for this reason.  Overtime, you start to get comfortable with fitness, and soon it folds it's self into your daily routine without thinking about it.


Taynee Pearson: Fitness should be apart of everyone's daily routine to stay healthy. Walking the dog is a good form of exercise and running would even be better, this is a good way to incorporate exercise into your daily routine. Going hiking or riding your bike in the mornings or afternoons will help with your fitness. Picking up a sport to play is a good way to get fit and it's fun! Doing exercises in the pool while relaxing or laying around the pool is a great way to stay cool and exercise during the summer.

Lisa Clark: If most people were asked how easy it is to make exercise a part of their daily routine, they would agree that it is a difficult and challenging thing to do. After our initial enthusiasm begins to wane and we don't see the results right away, that we were hoping to see, it often becomes too easy to give up. However if you can push through the discouraging feelings you will find a reward waiting for you on the other side! In addition to the positive changes in your body that you will begin to see, you will also start seeing so many other added benefits to a regular exercise routine, more energy, feelings of well being, feeling relaxed and alert, and sleeping better at night are only a few of the benefits you will begin to see. A few suggestions I have for helping you to succeed in this quest for an active lifestyle, are to not bite off more than you can chew. Make smaller goals that will be more easily achieved, such as, instead of setting a goal of losing 40 lbs and cutting out all carbs from your diet, try setting a goal of 5-10 lbs and decreasing your intake instead of eliminating an entire food group from your diet. Joining a gym can be helpful, however having a personal trainer who is going to keep you accountable for showing up for workouts and pushing you a little harder, can be a huge key to getting you on your way to a daily routine where exercise is just as important as brushing your teeth.

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Tuesday, July 15, 2014

Trainer Tuesdays: What's the Big Deal About Drinking Water?


Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.


What’s the Big Deal About Drinking Water?

http://www.fitnesstogetherbrecksville.net
Bronson Rotaru: There are many reasons to drink a lot of water. One reason is that it is important to stay well hydrated to help keep your energy levels up. Personally, I drink 1.5 gallons a day.

Lisa Clark: Water, Agua …H2O; two different elements on the periodic table combine to provide the foundation of life. The earth is covered by 70% water and the search for life on other planets always starts with looking for water. If life depends on water, it is no wonder that roughly 75% of the human body is composed of water. Water is essential, water is life.

What's the big deal about water? Without adding water to our body each day, you can become dehydrated which can have several negative effects, such as fatigue, low blood pressure, loss of elasticity to your skin, and reduced blood flow to your tissues to name a few. Water acts as a lubricant to your joints to keep you moving smoothly, and helps to deliver oxygen to your muscles. It is important to drink 15-20 oz of water 1-2 hrs before exercise, 8-10 oz 15 min before exercise, 8 oz during every 15 min of exercise and replace 16-20 oz of water for every pound lost after completion of exercises.

Kelly Bailey: After oxygen, water is the most important substance that sustains human life. A popular quote states that a human can live for three minutes without oxygen, three days without water, and three weeks without food. Our bodies are composed of at least 60% water, and water is necessary for the normal function of every process in the human body. Even mild dehydration can cause symptoms such as extreme exhaustion, irritability, dry mouth, and headache.

On average, men need about 13 cups of water daily (this includes fluid that may be in foods and beverages other than water). Women need about 9 cups daily. These numbers increase if you are physically active. You can keep track of your water intake, or you can use simple markers for hydration. I use two simple methods to make sure I stay hydrated. The first is thirst: you should rarely feel thirsty. Second, your urine should be a pale yellow. If your urine is as dark as apple juice or darker, you need fluid. If you think you are not meeting your daily fluid needs, try keeping a glass or bottle of water with you during the day. If you sit at a desk for most of the day, get up once an hour to walk to the drinking fountain. Not only will this help you meet your fluid needs, but will also help to get your blood moving if you sit a lot.

Taynee Pearson: Water benefits the body in many ways, it regulates body temperature, helps transport nutrients and oxygen into cells, helps metabolism, protects and moisturizes joints and helps our organs to absorb nutrients. These are only a few of the benefits of drinking water. Drinking an adequate amount of water a day helps prevent dehydration and is important for people who workout regularly as it helps prevent cramping. Water also assists in metabolism by boosting it therefore it would help with one's weight loss and overall health.

Steven Madden: Water, water, everywhere, so why do I drink coffee?  The importance of water really cannot be overstated.  You know you need to drink 6-8 glasses of water a day, but do you really know why?  It's good for you, but you probably want to hear more.

Your brain, and your body for that matter, is mostly water.  Staying hydrated helps increase your energy and reduce fatigue.  In addition, it helps lubricate joints and prevents muscle sprains and cramps.  Water helps remove toxins (like fat by-products) through sweat and urine which helps you lose weight and keep you healthy.  Better yet, drinking plenty of water helps you eat less by making you feel full.  So, with all that in mind, why would you drink anything else?

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Tuesday, July 8, 2014

Trainer Tuesdays: Will Occasionally Missing a Workout Session Affect My Endurance or Strength?


Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.


Will Occasionally Missing a Workout Session Affect My Endurance or Strength?

Kelly Bailey: In a perfect world, we would never miss workouts, but the reality is that life sometimes gets in the way and our fitness gets pushed to the back burner. Work and family commitments, sickness, and injuries all have the potential to derail our best intentions. The good news is that missing the occasional workout is not going to hurt your strength or conditioning gains, especially if you've been consistent in your fitness routine. More often, the mental stress of missing a workout is much worse. We've all been there: we miss one workout and have a "fat day". The key is to be realistic and realize that you will occasionally miss a workout, but that you can get right back to it within the next day or two. The other key is understanding that it's okay to miss workouts occasionally, but missing them more frequently can stall your progress toward your fitness goals. So don't fret about missing one workout, but do make sure you get right back on the wagon as soon as you can.

Taynee Pearson: Missing the occasional workout isn't detrimental to a workout program but too many days missed will have an effect on your overall fitness level. It is good to give your muscles a break from training at least once or twice a week to allow proper recovery.

Steven Madden: Occasionally missing your workout will not have much of an effect on your overall strength or endurance, of course this depends on your definition of occasionally.  Missing one day a month or so when working out 3 times a week will not result in a noticeable drop in strength and conditioning.  Missing once a month when working out once a week, will undoubtedly be noticeable.

Now frequency not withstanding, there are times where you should miss a day (or a few).  First, for medical reasons like pregnancy or giving birth, surgery or your doctor has told you to.  Then, if you've just completed a major athletic event or endurance event.  Have you ever wondered why athletes have an off season and the a preseason training period?  You simply cannot put your body through that much stress constantly.  You should also take a day off if you've had chronic problems sleeping.  If you are not sleeping properly, your body will not recover from exercise properly.

Now, as long as you are committed to your fitness goals with regularity, missing a day because you are sick or have been active elsewhere is not tantamount to starting all over again.


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Tuesday, July 1, 2014

Trainer Tuesdays: How Can I Avoid Gaining Weight While Training For an Endurance Event?



Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.


How Can I Avoid Gaining Weight While Training For an Endurance Event?

http://www.fitnesstogetherbrecksville.com

Kelly Bailey: I love this topic and it forced me to re-visit the reasons that, although I just trained for and completed a triathlon, I actually gained a few pounds.

The simple answer: while you are training for an endurance event, it's very important to balance your caloric intake with energy expenditure....not eat too much, but also not eat too little. This is a tricky one because people usually gain weight during endurance training for different reasons. One reason, which seems counter-intuitive, is not eating enough during heavy training. Endurance training, especially training sessions lasting longer than one hour, causes the body stress. In simple terms, if we don't eat enough to fuel endurance exercise, our bodies can get "scared" into storage mode. Our metabolism slows down and through complex hormonal changes, our bodies will attempt to store everything we eat.

Let's move on to the second, and more likely reason people gain weight during endurance training: overeating. Intense and long exercise sessions tend to increase hunger, and many people completing a long workout feel as though they can eat anything they want. Not true. Even when putting in long hours exercising, you still need to pay attention to what and how much you eat. Take this into consideration: on Monday I did one of my longer workouts, which consists of 50 minutes on a bike trainer, immediately followed by a 30 minute run. I burned approximately 700 calories. Sounds great, right? Two cream-filled donuts (my fave) would negate this calorie deficit in about 5 minutes.

The following are a few things to keep in mind while training for an endurance event. Keep track of your food intake (calories in) and exercise expenditures (calories out), so that you make sure you don't under- or over-eat. Back exercise sessions up to your next regular meal. That way you refuel depleted muscles right after a workout, but don't have to eat twice. Add one or two days of resistance training to your schedule. This will help you maintain muscle mass, which revs your metabolism. Lastly, a tighter and leaner physique should be viewed as a bonus of a well-balanced endurance training program, but it shouldn't be the main goal. Endurance athletes do it for the love of the competition, not for the sole goal of weight loss.

Taynee Pearson: While training for an endurance event, it is important to make sure you intake the correct amount of calories everyday to replenish your body and to avoid gaining weight or losing too much weight. Many people think that they can eat what they want while training for an endurance event but this isn't true, your body still needs the correct foods. A diet with adequate protein, complex carbs and vegetables is needed while training for an event. Limiting processed foods and foods high in sugar and fats will help you maintain your correct weight during training. Eating the correct foods will also help keep your energy levels up. Strength training will also aid in training for an endurance event.

Steven Madden: When training for an endurance event, you tend to train more frequently, for longer and at a higher intensity.  The one problem is that this can lead to overtraining syndrome, which can have the opposite effect of what you are trying to achieve.  Overtraining can lead to a condition called hypothyroidism.  Hypothyroidism can lead to depression, digestive problem and weight gain.  Gaining weight while exercising can be so disheartening, that it causes people to abandon training altogether.  To avoid overtraining weight gain, reduce the frequency of training, get plenty of rest between sessions and mix up the way you train.

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