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When you have a 5- or 10K (you get to eat more with a half or full marathon) on your calendar, it's important to plan out what you're going to eat the morning of the big day—something that will keep you fueled and also go down easy. While everyone is different, "We always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese," says Andrew Kastor, who also advises eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don't worry about nixing your a.m. caffeine fix on race day. "Coffee is great for athletic performances," Kastor adds, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!

5 Ways to Boost Your Metabolism

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1. Stay on a schedule.
Get your body into a consistent routine during the busy work week. Our bodies love to know exactly what time we'll be able to rest, get active, eat, work and play. It’s all about creating a routine that works well for your unique body type, lifestyle and personal preferences.

2. Rise with the sun.
If you rise with the sun after a good night's sleep, your body shouldn’t need a caffeine hit in the morning as the sun is a natural energizer and stimulant. The morning sun causes your body to release the feel good hormone serotonin, setting you up for a positive day.

3. Drink water.
We wake up dehydrated and with very acidic bodies after a solid nights sleep where the body has been busy repairing and rejuvenating. It's important to flush out any excess toxins and re-alkalize the body first thing in the morning for optimum functioning throughout the day.

4. Eat your meals at the same time each day.
Your body will keep its metabolism revved and utilize the fuel you are putting into it if you eat at set times during the day, and make healthy choices based on your energy and nutritional requirements.

5. Make sure you get some down time (and some sleep).
Rest and sleep are extremely important to keep your metabolism fired up and to support sustainable weight loss.

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Combat cocktail hour

Is it ladies' night? If you know you'll be imbibing more than one drink, feel (and sip!) right by always ordering water between cocktails, says Newgent. That way, you won't rack up sneaky liquid calories (and ruin your inhibition to resist those mozzarella sticks!). But your H20 doesn't have to be ho-hum. "Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass," adds Newgent.

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Police your portions

Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, says Newgent, so that it's harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).

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When to weigh

You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

Pick your perfect tunes

Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. "I know several elite athletes that listen to what we'd consider 'relaxing' music, such as symphony music, while they do a hard workout," says Andrew Kastor. So don't feel like you have to download Lady Gaga because her tunes are supposed to pump you up—go with any music that you find uplifting.

Buy comfy sneaks

You shouldn't buy kicks that hurt, bottom line! "Your shoes should feel comfortable from the first step," says Andrew Kastor. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they'll be even more so once you have a good 20 to 40 miles on 'em.

How to Prevent Throwing up when Exercising

Intense exercise has a number of effects on the body. As well as raising metabolism and burning fat, it can also cause dehydration, dizziness and nausea. Whether you do cardiovascular exercise or strength training, it is not uncommon to throw up during or after a workout. There are many things that you can do to prevent this feeling and enjoy your workouts more. Nausea and vomiting are symptoms that can accompany a number of circumstances, so you can pick the most likely remedy or try a combination of preventative measures. Read more to find out how to prevent throwing up when exercising.

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   Drink water regularly to replace the water lost during exercise. Dehydration is common among people who exercise. You should steadily drink water before, during and after a workout to replace the water you have lost.
   • Other symptoms of dehydration include dry mouth, sticky mouth, thirst, decreased urine output, muscle weakness, dizziness and headaches.
   • Stay hydrated by drinking at least 2 cups (473 ml) of water 1 to 2 hours before working out. Drink 2 more cups (473 ml) 20 to 30 minutes before you start exercising. During your workout, drink 1/2 cup (118 ml) of water for every 15 minutes you exercise.

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    Never gulp water during exercise. Gulping down large quantities of water can give you a relieved feeling; however, your body has a defense mechanism of causing vomiting if your stomach is too full. Drink water in steady sips during your workout. 

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   Eat a meal 1 to 2 hours before you workout. One of the largest causes of workout sickness is low blood sugar. If your body has already used up its stores of calories you may start to sweat more than usual, feel dizzy and nauseous and pass out. The best prevention is to ensure that you eat a meal of at least 300 calories, which includes protein and carbohydrates, before your workout.
   • If it is not possible for you to eat a meal a few hours before you workout, then eat a small carbohydrate-based snack and drink a protein shake after your workout. Carbohydrates are the fuel that is used during aerobic activity. Protein helps to rebuild the muscles after your workout.
   
   
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   Do not exercise immediately after you have eaten. It is important to give your digestive system the time and energy to devote to digestion. If you do not, necessary fluids will be pulled away from your muscles and into your digestive tract. 

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   Drink a power drink, like Gatorade, during your workout, if you are prone to low blood sugar. Although fruit and sweet drinks have high levels of sugar, they can help to raise your blood sugar to safe levels and hydrate you. 

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   Avoid carbonated drinks before, during or after workouts. Carbonation or even excessive shaking of a water bottle can increase the amount of gas in your stomach after you drink. Drinking from a glass produces less gas than drinking from a water bottle.

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   Don't close your eyes when you exercise. When you do abdominal crunches, floor exercise, yoga, pilates and weight lifting it is common for people to close their eyes and focus on the movement. Open your eyes and focus on the horizon so your body can better understand the movement, just as if you were motion sick in a car. 

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   Breathe slowly and consistently during weight training. Controlling your breathing can help to lower your blood pressure. A sharp rise in blood pressure can create the feeling of nausea and induce vomiting.
   • High blood pressure is especially a problem among weight lifters. Lifting heavy weights can cause an extreme hike in blood pressure. It is important to breathe as you lift and avoid doing too much at once.
   
   
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   Reduce your bending. If you draw in a big breath and bend over, your stomach can get the feeling of being too full and induce vomiting. Squat instead of bending, if you are breathing heavily. 

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   Reduce your workout intensity, if you are at maximum heart rate. Overexertion often leads to exercise-induced vomiting. Prevent this by increasing your workouts incrementally, so that you stay between 70 and 85 percent of maximum heart rate. 

Relieve those achy muscles

After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our language!

Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Curb your sweet tooth

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

FEED The MACHINE! Nutrition Guideline

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Following my new guideline will help your body return to it's natural size, and then staying on my guideline will allow you to achieve that dream body that you deserve.
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Avoid

1. Large amounts of read meat (and pork)

2. Fast food

3. Processed sugars (not natural sugar)

4. Alcohol (empty calories) If you're gonna drink, drink 1 bottle of water to one alcoholic beverage.

5. Dairy

6. Canned food

7. High fructose corn syrup


Must Have

1. Fruits. They satisfy your sweet tooth and are loaded with disease-fighting nutrients, yet are low in calories. Keep a stock of fresh, frozen, canned and dried fruits on hand. Eat them plain or toss into cereal, yogurt, waffles or batters. Some convenient favorites include frozen berries, dried cranberries and canned mandarin oranges. Whole fruits are usually best because of their fiber content, but if you prefer juice, be sure it's 100% juice, and enjoy it in small portions.
 
2. Veggies. Keep a supply of prewashed mixed greens, shredded carrots, steamed beets and shredded broccoli slaw on hand for quick and nutritious salads. Roast sweet potatoes for a side dish that needs no topping other than a little cinnamon, salt and pepper. If fresh vegetables tend to become science experiments in your refrigerator, try plain frozen vegetables. Canned vegetables are another option; just rinse thoroughly to reduce sodium. For your lunchbox or a snack, try the convenient packs of assorted veggie sticks with low-fat dip.

3. Calorie-Controlled Snacks. Little harm may be done to your diet if you choose calorie-controlled snacks. While these foods might not be the ultimate health food, sometimes you need a cookie and these packs help you limit your portion. They eliminate the chance of mindless eating so you can enjoy an indulgence without sabotaging your diet.
Check the ingredient list and nutrition facts panel and try to find snacks that offer some nutritional benefits. The most nutritious calorie-controlled snacks will have less than 3 grams of fat, less than 140 milligrams sodium, 15 grams of sugar or less and made from whole grain with about 2-3 grams of fiber and 7 grams of protein.

4. Healthier Fast Food. Every fast food restaurant usually has healthy options. Fast food restaurants don't have to spell disaster for dieters. Making the choices even easier are the nutrition numbers posted on the menus. Opt for grilled chicken, salads with light dressings, baked potato with chili or sub sandwiches with 6 grams of fat or less.

5. Diet-Friendly Desserts. Lower-calorie and portion-controlled sweets mean that desserts can usually be part of any weight loss diet. Dieters who crave ice cream love novelty ice cream cones, ice cream bars, frozen fruit bars and portion controlled treats ranging from 75-150 calories. Cookie lovers can enjoy portion controlled packs or simply choose plain cookies such as graham crackers, fig bars, vanilla wafers or gingersnaps. On the road, try chewing on a piece of sugarless gum or suck on a piece of hard candy to satisfy your sweet tooth without sabotaging your diet.

6. Flavored Mustards and Vinegars. These add sizzle to foods with very few calories. Try honey, tarragon, ginger, garlic, wasabi or Dijon mustards. In the vinegar department, experiment with balsamic, wine, herb, cider, champagne, fruit-flavored or sherry vinegars. Drizzle vinegars over steamed veggies, use mustards in place of mayonnaise or butter in recipes. When making salad dressings, use an equal amount of vinegar to oil for a calorie-saving and delicious vinaigrette.

7. Beverages. Good old-fashioned water still tops the list of healthy drinks. But when you want something more, try these virtually calorie-free options: flavored waters; powdered packets mixed into bottled water; green, herbal or exotic teas; coffee; sparkling water mixed with a splash of 100% fruit juice; vegetable juice or diet soft drinks. Low-calorie alcohol options include light beer, wine spritzers and cocktails mixed with club soda.

8. Breakfast Cereals. Research shows that people who eat breakfast control their weight better than those who skip the morning meal. Start your day the healthy way with a bowl of whole-grain cereal (top it with fruit and low-fat dairy for extra nutrition). Look for cereals with fiber and protein and not too much sugar, such as oatmeal.

9. Lean protein. Lean protein is important for dieters because it helps you feel satisfied. Excellent sources of low-fat protein include eggs; skinless poultry, edamame or other beans; nuts; shrimp; crab; fish fillets; lean cuts of beef (such as flank steak and sirloin); and pork tenderloin. When choosing meat, go for lean cuts, trim off all visible fat and control your portions. Rotisserie chicken is a dieter's staple. Remove the skin and enjoy the lean poultry meat. You can serve one as is, shred the leftovers for tacos, pasta dishes, soups, stews, quesadillas, casseroles or chop it for an entree salad. Not ready for chicken the next night? Debone it and freeze the leftover meat for a quick meal later in the week.

10. Whole Grains. Most whole grains are a good source of fiber, which helps fill you up. Try the wholegrain pasta blends or brown rice ready-to-serve. Another dieter's favorite is fat-free popcorn – crunchy, filling and a whole grain!

Got Motivation!

As we exercise, we may forget why we are doing what we're doing. That's ok! Now is the PERFECT time to reset our minds and refocus our sights.

Take some time to buy a few magazines. Relax in a cafe over a cappuccino and look at the new spring fashions. In your mind, slip into that new dresses, blouses and slacks. Will those shoes suit you? What do you think of the colors? Let your mind wander, and think about how you plan to give your appearance a new touch in the coming weeks.

Make sure you have a smooth ride, reaching your fitness goals by reading the free tips on my blog. The link is posted below.
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Commited to your success,
Broderick Sorrell
www.brodericksorrell.com

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