Find out which muscle is causing you pain

Google has a website that let's you search through the human body and find the root cause of your injury.

Check it out, and start getting better today:

Google Body Browser

Strength Training Supplemental Material

Workout Guide

Principles to Live by and Understand!

Good Carbs vs. Bad Carbs

• eating carbs (good or bad) increases your blood sugar levels
• Complex carbs produce small gradual changes in blood sugar levels
• complex carbs are rich in fiber
• fiber slows digestion, which means energy is released more gradually. This means sustained energy and steady blood sugar levels
• refined or processed carbs cause rapid increases in blood sugar levels
• refining or processing foods takes much of the fiber out
• easily digested foods cause blood sugar levels to spike
• Your body produces insulin to drive down blood sugar levels by stimulating cells to absorb the glucose (sugar) in the blood stream and store it as FAT
• Glycemic Index measures how fast a carb is broken down to glucose that then enters the blood stream. The more quickly it is digested the higher the glycemic index
• this is why you can eat high glycemic foods (like pancakes with syrup) and feel hungry an hour later--because your body already has broken it down
• when glycemic index is lower you will feel fuller for longer periods of time (this will give you sustained energy and a better overall feeling)
• you want to generally consume foods with a GI of less than 40
• click here to see a chart of GI’s for different types of food

Paleolithic Diet

• We should eat what our ancient ancestors ate--the cave dwellers, and hunters/gatherers:
• meat -- grass fed (no hormones, please)
• B vitamins found in meat are important to our nervous system
• does not have to be the core component of our diet
• fish (wild)
• fresh vegetables (organic)
• fruits (organic)
• berries
• avocados--have 10-15 grams of fiber
• apples
• bananas
• nuts (organic) --buy them raw
• Eat breakfast like a king, lunch like a prince, and dinner like a pauper

Rules of Eating

1. Eat to live, don’t live to eat
2. eat a tapered diet (smaller meals as the day goes on)
3. practice portion control
4. eat ONLY clean, non-processed foods
5. eat a paleolithic diet
6. drink at least 2 liters of water a day
7. follow these rules 80% of the time and you will be in great shape

Making time for training

It's something many people have troubles with, but is obviously an important task to complete. Following through on a workout regiment is hard work, but there are some tips to help make it easier in terms of squeezing it in.

First off, do morning workouts before you get ready for work. Not only is this going to help you be awake and ready to go for work, but you are going to have your workout behind you--no more thinking about it that day. All you have to do is prepare mentally for the next day.

With endurance sports the fact is that you need time. Endurance doesn't mean short spurts it means long hauls, and that means more time required. In order to become competitive in endurance sports, training requires multiple hours per day. If you aren't looking to be competitive, but simply want to lose weight, be healthy, or just feel good--an hour a day is a good premise to go by. Make sure this hour is well spent though. You need to get in post stretching, the actual workout, and maybe a few strength exercises.

Ultimately it's going to come down to whether or not you want it. Want the results, the feelings, the looks, the times... every benefit that comes with it. Making time is simply up to you, and there are many different ways to do it. I recommend making all workouts morning ones because it gets them out of the way, and then you have the endorphins going while you're at work... it's great and works for me.

Make the time, do the workouts, and reap the benefits.

It's that easy.

Garmin Connect. A Runner's Best Friend.

As a runner, I like to have all my information in one place. The distances i've run, the speeds, times, etc. Even better i like to be able to access it from any computer at any time.

With these features in mind, Garmin Connect is the one site you need. The thing is though that you need one of Garmin's products. Not saying they are bad or anything, actually i would say they're quite to the contrary. Garmin makes exceptional training devices, and it tops it all off with it's 'in the cloud' platform: Garmin Connect.

The 'in the cloud' platform makes your workouts viewable by all members to the Garmin connect community. So there is a sense of "let me show you what i did", or the comparative aspect.

Here are some pictures for you:

Once you're done checking out the site and their products, get one and start seeing how much it will help your training.

I have the Garmin 310xt and the Garmin Edge 500. One is a wrist watch for triathletes, and the other is a bike specific computer. I love both devices and wouldn't train as well with out them.

Motivation

Sometimes it takes a lot to get out and do your thing on a certain day. Today for example--it's cloudy, cold, and i feel tired. That's a concoction for disaster right there, but one thing you must understand is that once you are out, you are out. In that i mean that the hardest part is just getting out of whatever you are doing and getting into the workout mindset.

Some people have so much trouble with this that they never end up working out. My advice is this: do the first thing to get yourself transitioning. If you've been working in front of your computer all day and are thinking about going home instead of going out for a run, just slip some running shorts and shoes on and your whole mind frame will gear more towards accepting the fact that a workout is coming.

Another thing people tend to think is that since they are tired they won't have a good workout. False. The only reason you are tired is because your brain is bored of the repetition--of doing what it's been doing all day. By getting out i guarantee you'll lose that false sense of being tired almost immediately.

Well, i've said enough. You know you need to get out and go workout, and so do i. We all need to come to grips with the fact that it's up to us. Your going to feel better once your out there i guarantee it, now it's up to you to get there.

So go!!