Archives for June 2017

Beat the Heat With the Ultimate Electrolyte Replacement

It’s only June and already there is a record heat wave gripping the southwest states. Usually the intense heat doesn’t start until July but it’s getting an early start this year and not just in the south. It has been hot here in Illinois this year too with heat indexes up in the 100’s.

If you are working outdoors in the heat whether it be biking, running or gardening, you need to quench your thirst with something other than water.

Water

You Need More Than Water

Water is a great hydrator. It’s almost always available, has zero calories, and flushes toxins out of your body. There are many more reasons why it’s good to drink plenty of water every day and you need even more when it’s hot.

But, if you’re only drinking water, you are losing precious nutrients through fluid loss from sweating in the heat.  The major electrolytes found in the body include calcium, magnesium, potassium, sodium, phosphate and chloride. When these minerals become too low you may notice unpleasant – and sometimes dangerous – symptoms. Muscle weakness, an irregular heartbeat, a change in blood pressure, confusion, numbness and even seizures can occur when you have an electrolyte deficiency.

Sport Drinks Aren’t The Best Solution

Popular sports drinks advertise that they offer electrolyte replacement and provide potassium and sodium but they come with some other not-so-helpful ingredients like sugar or artificial sweeteners. A serving of Gatorade Cool Blue Thirst Quencher has 150 calories, 250 mg of sodium, 65 mg of potassium, 39 grams of carbohydrates and 35 grams (8.75 teaspoons) of sugar. Other flavors and brands have similar ingredient labels.

Gatorade Blue

A better option for electrolyte loss is the Nunn Active tablets that provide more total replacement. Nunn tablets come in a variety of flavors, have only 4 grams of sugar and contain 38 mg of magnesium, 25 mg of sodium, 360 mg of potassium. Replacing magnesium is key to reducing muscle cramps and twitches, weakness, irritability and even vomiting and diarrhea. Plus magnesium moves the other electrolytes into and out of the cells so it’s a must have in any electrolyte replacement.

The Nunn tablets only have 10 calories per tablet.

Nunn Tablets

 

Nutritional information per tablet is below:

Nunn

You can purchase Nunn Active from Amazon or any sports store. They cost about $6 per tube of 10 tabs which comes out to less than 10 bottles of most of the popular sports drinks.

I began using the Nunn Active tablets when I began spring training for a half marathon. The temperature was above average and on the long runs I sweat so much I could wring my clothes when I was done. Water wasn’t taking care of my thirst or fatigue. The Nunn tablets made a big difference in my ability to fully recover quicker. I notice a marked difference in the way I felt after using the tablets.

The tablets dissolve in water and are slightly fizzy. I’ve read some reviews where people have said they think they are too fizzy but I didn’t find that to be the case at all. The taste is not overbearing either.

If you want to stay physically active in the summer heat and be able to stay on top of your game, an electrolyte replacement link Nunn Active will help.

Have you tried the tablets? If so, share your thoughts in the comment box below.

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Ultimate Music Mixes to Fuel Your Motivation

I am an early morning workout person. Some days – Mondays in particular – when the alarm goes off at 4 a.m. the motivation isn’t there. But, the right music can change my attitude quicker than anything else. An upbeat, energizing mix will fuel my motivation so that I am able to give 100% even on days when I could not imagine that to be possible.

Since music is critical to my success, I thought it only fair that I share the sources that I use for the classes that I teach as well as the workouts that I do on my own.

Below are my top 5 fave sights to get workout music mixes:

Workout Music Source – WOMS has a YouTube channel where they update music every Friday. Their creations are mostly hour long re-mixes of popular songs that are good for running, kickboxing, CrossFit and any other type of workout that you can use music for.

I have been downloading music on a regular basis from WOMS and I’ve found these mixes to be the best of the best. The Girl Boss mix is my favorite. It has 14 fun, upbeat diva songs. All of the mixes are 32 counts and beats per minute is listed on each mix. Subscribe so you’ll get updates when new mixes drop. **Very reasonably priced.

Girl Boss Cardio Mix

32MIX – This site is for instructors only so you will have to agree to only use the music in a fitness class environment before you access the site. The truth is, anyone can purchase the music but because they remix music in its original form, copyright laws restrict them from selling to DJs and other people who might use their music in an environment not covered by ASCAP or other copyright licensing organizations.

There are a ton of mixes to choose from at this site and they are divided into categories. Once you spend a little time at the site, you’ll get an idea of the genre of each and will be able to find music that best suits you. I find this site a little hard to navigate but they do have a listening link for each of the mixes so you can listen before you buy. You can select the tempo for each mix and they even have a custom mix option. You pick 16 songs that you love they will mix them for you.

32 Mix

 

Instructor Music – Much like 32Mix, Instructor Music creates mixes using original artists’ songs and they specify that they are for instructors only. If you want to purchase the music just make sure you only use it for your own workouts or in an environment that is covered under a performance license(such as a YMCA, fitness center, etc.)

I’ve used Instructor Music mixes for years for the fitness classes that I teach. They create new mixes on a weekly basis and use up-to-date top 40 hits. They also have numerous retro mixes if you want a disco or old school rock and roll mix. The best thing about this site if the ‘Close-Outs’ where you can get mixes at a great price. All mixes are 32 count and download right to your computer or cell phone.

 

Instructor Music

Fitness & Music – This artist no longer updates their YouTube channel but there are still some mixes that you can access that are excellent. They have fun mixes with music from the 80’s and 90’s and megamixes that are compilations of current songs as well as some you probably haven’t heard for awhile. Because I like F & M’s music so much, I always wonder what I could do to encourage them to continue creating mixes. The 80’s Aerobic Mix Super Hits is timeless.

Fitness & Music
Israel RR Fitness – These mixes can be found at the Israel RR Fitness channel on YouTube. They are fun and edgy and can be used for a variety of workouts. What’s fun about IRRF’s music is it’s out of the box and crosses several decades of music in one mix which you don’t find very often. The Step Aerobic Mix #6 goes from September – originally by Earth, Wind and Fire – to Sexy and I Know It – to the Steve Miller Band’s Abracadabra. There are no copyright infringement rules you have to worry about here. Check out Israel RR. You won’t be disappointed.

Israel RR Fitness

I would love to know if you visited any of the sites I mentioned and if so, what you thought!

What is your go-to music web site?

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The Reality of No-Pain No-Gain and The Comfort Zone Thing

I like to be comfortable and I hate pain. I’ll bet you do too. No one avoids going to the dentist or paying off the balance on my credit card better than me.

For a year or more I’ve been working within my comfort zone. Every workout has been pre-empted with a mental reassurance of  ‘You’re good, girl. Just do what you can do’.

Guess what?

That doesn’t work.

The reality is that if you want to exceed, or better yet, excel at anything you are going to experience some pain. You are going to be uncomfortable. The rewards that come from both of these not-so-awesome ‘feelings’ are worth it. Life beings at the end of your comfort zone.

 

Comfort Zone

Dealing With Uncomfortable Pain: Outsmart Your Brain

I had to begin to reevaluate my own reality a few months ago when, for the second year in a row, it was looking like I wouldn’t be ready to run the Illinois Marathon (IM) half marathon. The IM is a huge annual event in my hometown (practically). I work in C-U and the this event brings that community to life on a level you might not be able to understand until you experience it.

I love the Illinois Marathon. Last year I didn’t participate for reasons too boring to go into here. This year, for similar reasons I thought I wouldn’t participate again. And then, something happened. I was sitting at my desk at work and my inner voice that always says “You’re good, girl” spoke to me in a different way.

She said, “What is wrong with you? Two years in a row you’re not going to run the half in the Illinois Marathon? ” I realized that if I didn’t do it this year I would never do it again.

At that moment I registered for the event and spent the next six weeks training so that I would be ready to, once again, run 13 miles.

Out of My Comfort Zone

My long runs took place on Saturday or Sunday morning. It was spring in Illinois and that means it’s either too chilly or too warm. There’s no in between. On some days it rained.

The first week I ran seven miles, the next week eight. Finally I got up to a painful, uncomfortable nine miles. There were days I didn’t want to go. There were days when my brain kept talking me out of going one more mile.

Why?? I want to do this. Why is my own brain working against me?

I’m not sure but I think it has to do with the way we have convinced ourselves that the status quo is good enough. We start to believe that we shouldn’t ever have to experience pain or be uncomfortable. I don’t know who to blame for that and it doesn’t matter now. If you can overcome that voice in your brain that tells you ‘you’re good’ when you’re not or that ‘you’ve got this’ when you don’t, you can reach your goals.

Was It Worth It?

Oh yes! It was awesome. Here I am at the Memorial Stadium Finish Line with my daughter.

half marathon

And here’s me with my daughter and other like-minded people I know that are willing to push to reach their goals.

IM Collage

After the half marathon I was ready for more painful and uncomfortablness.

I ran the Lake Mingo 7 mile trail run last week. The trail run is a series of rugged hills that suck the life out of you followed by valleys where you feel like you are going to fall head over heels. I was not comfortable at all after mile 2. But, look at me. I got a medal! I got fourth in my age group.

Lake Mingo Train Run

Here’s What I Know

I could not have done this without these 3 things:

— Changing my mental attitude to put an end to the complacent acceptance that whatever I can do is good enough. It’s not, and that thinking leads to nothingness.

— Seeking out people who are willing to be uncomfortable with me. If you can find people that can handle a little pain and you are able to support each other in the process you’ve struck gold. The picture below is a group of us that conquered the Lake Mingo trail.

Lake Mingo

 

— Accepting that there is going to be some pain in the process. It might be rain hitting your face on a training run or having to get out of a warm bed a lot earlier than you want to. If you are going to get what you want out of life getting uncomfortable and experiencing some pain is  inevitable.

It’s not easy being exceptional but, I know that you can be.

I’m begging you to settle for nothing less.

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