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energy drinks, good or not? 

The term refers to a beverage whose composition uses a mixture of different "stimulant" ingredients. The energy drink is meant to give an energy boost to its consumer. 
The energy drink is a beverage of effort. Some are dietetic and provide a carbohydrate formula adapted to help athletes in situations of intense activity, but others are not recommended. 
These sweetened beverages, promoted for their ability to enhance energy and vivacity levels, contain caffeine as the main active ingredient, in addition to various other substances with so-called stimulant properties. 

 

Common Ingredients for Energy Drinks:
  • Caffeine: a molecule that has a stimulating action on the central nervous system and the cardiovascular system. 
  • Guarana: stimulant, thermoregulation, energy consumption, hormonal booster ... the guarana presents many facets that the synergy with other plants can increase.
  • Taurine: a compound that is produced naturally in the human body. It is found in large quantities in the skeletal muscles and in the cardiac muscles, as well as in white cells of the blood and the central nervous system. The body doesn't need to get it by drinks. But it is proven that its consumption will increase the heart rate and increase energy.
  • Ginseng: medicinal plat from Asia. Chinese physicians consider ginseng as a tonic of Qi, the source of "vital energy".
  • Vitamins 
  • Glucose 

Negative effects:

  • Over-exiting
  • Heart problems, exciters who ingested in high doses create heart rhythm disorders.
  • Kidney problems, the diuretic effect of caffeine or taurine, rather than rehydrate the body, has the opposite effect.
Moderate or occasional consumption of energy drinks doesn't make much risk to health. On the other hand, excessive consumption of energy drinks can cause adverse health effects.

Adapt your outfit to run and train in the cold

Yes yes yes, despite the month of March and the sun that should arrive, the cold persists! 
Having raced at negative temperature, I noticed that my clothes were not adapted enough to the extreme temperatures. So here are some tips to be able to train outside even if the cold sets you shivering!
  • Practical warming exercices inside 
  • Forget the thick and heavy garment! Today, fabrics are technical and thermal for optimal heat management
  • Cover the extremities of the body
  • Use running shoes adapted to weather and terrain conditions
  • Do not neglect hydration
  • Make a balanced meal before and consume carbohydrates: they will quickly be used by muscle and cerebral cells to fight the cold and bring energy
  • A little muscle building at the end of a race: they will avoid hypothermia which can be quickly reached in case of severe cold

An other tip I can give you, I am very sensitive to the cold for my part and I used heating pockets that I putted in my gloves, it helped me to stay focus on the race. If you feel bad during a race you can't stay concentrate and you will only think about the end and the cold without enjoy... 


Hydration and muscle cramps

The purpose of this article is to understand where cramps come from and how to avoid them.
To explain this phenomenon simply, when the muscle is badly hydrated, it "dries out", no longer has access to some of the mineral salts it needs (potassium, magnesium, calcium ...) and contracts abruptly. 
When we do sports, we lose a lot of water, so we must be careful to always bring a good quantity to our body. It is then important to drink regularly before, during and after exercise.
When the muscle contracts, exchanges of mineral salts occur. A disturbance of these exchanges but also the accumulation of lactic acid and toxins in the muscle stiffen it and the cramp occurs.

 

Tips to avoid these cramps: 

  • Regular hydratation 
  • Water rich in magnesium 
  • Stretch before and after exercise
  • If you tend to have regular cramps, homeopathy background treatment may be a good solution
  • Food, an important role: avoid excessive consumption of spices, of fat, in particular those in delicatessen and red meats, coffee and tea
  • Tiredness can be a cause of cramps, so if you feel to tired to train, do not abuse of your sport cession. In addition, training in a state of fatigue can cause injury more easily.

Small advice for long-term and endurance sports: in your bottle of water, you can add 1g of salt for 1,5L (don't worry you won't test it when you drink it). The sweat is composed mainly of sodium, ie salt. It is for this reason that the addition of salt in its drink is advised.


BUBBLE TEA: What to think about?

The first time i drunk a Bubble Tea, or Bobba, was in New York many years ago. My first impression was quite astonishing when a ball of tapioca arrived in my mouth. I did not expect that! But the more I sip, the more I enjoyed this "strange" drink from Taiwan. Yes it was invented in Taiwan, and the “bubble” part of its name refers to the froth you get from shaking it.

Actually, you can find many coffe to drink, choose your flavors (milk tea, ice tea, fruity milk, mousse tea or like a smoothie with fresh fruits...) and your topping (The most commun are tapioca pearls). Toppings are at the bottom of the drink and you drink it with a huge straw.

What about nutrition facts and calories ? Zero-calorie bubble tea doesn't relly exist, but the healthiest bubble tea is a matcha bubble tea. You can ask to the bartender to have less sugar, but that's true its still better when it's sweet!

You can make it at home easily and be sure about nutrition facts! You can choose your flavor and its cheaper! I tested for you recipies, you can find it in the snacks section of my site!


TESTIMONY: MY FIRST HALF MARATHON

For me it was more than just a race, because it was my first half marathon. I see some people tell me that I am very sporty ... Yes, but everyone has a different sporting profile! I'm kind of explosive and powerful. On the other hand, ask me to run a marathon, and I do not answer any more! 😀 Yet, I like to challenge myself, and show you that it is always possible to succeed in the impossible when you want it.

My advice for a best half marathon run:

  1. A good pair of runnings ... Adapted to your needs! For me, maintenance, stability and dynamism.
  2. Leave ready. A semi-marathon can not be improvised. It requires rigorous training upstream! I would say you should start training at least 3 months before D-Day, focusing on endurance sessions. 1. A playlist upstream. A long enough playlist, which makes you hover / travel!
  3. Do not give everything on the first 10 km. 21.097 km, it is long, very very long. If you want to keep up, save your energy for the last few kilometers.
  4. Stop at points of supply ... To hydrate continuously, and regain strength (orange, banana, ...) I repeat again, but 21,097 km is long!

4 Running Injuries: How to Help

The four lower-body injuries runners experience most often are plantar fasciitis, Achilles tendinitis, patellofemoral syndrome (“runner’s knee”) and iliotibial (IT) band syndrome (Hespanhol et al. 2011). These common injuries result from musculoskeletal and movement imbalances compounded by overuse.

While it is not within your scope of practice as a fitness professional to confirm or diagnose medical conditions, it is important to have a basic understanding of common running injuries, because it helps you communicate effectively with clients about their diagnoses. Master your role in addressing the musculoskeletal and movement imbalances underlying clients’ problems by educating yourself about the most common injuries and how to use corrective-exercise techniques to address them.

Basic Biomechanics

When we run, the body moves in all three planes of motion (i.e., from side to side, in rotation, and forward and backward). Side-to-side movements enable us to take alternating steps from left to right, which helps propel us forward or backward. As we move our legs forward or backward, we also swing our arms forward and backward, which creates rotation in the torso, thus enabling the spine, hips and legs to move. This movement combination helps us temporarily overcome gravity in order to complete an activity. However, these movements also help us absorb shock, or ground reaction forces, by allowing the body to move in the direction of impact, which is opposite to the direction of the pull of gravity. 

In addition to movement, the body has other strategies for dealing with gravity and ground reaction forces. Soft-tissue structures (especially our muscles) dissipate energy as impact travels back up the body (Ayyappa 1997). When a person is running, for example, certain muscles contract to swing the leg forward. As the foot strikes the ground and the body has to deal with impact, the muscles of the foot, ankle and leg lengthen under tension. The muscle tension helps the body absorb shock and creates energy for subsequent movements.

If muscles are not healthy, flexible and strong, they are less effective at transferring weight and absorbing shock. As a result, other soft tissues in the body—such as fascia, tendons and ligaments—must work harder. Over time, these structures become overworked, stressed and strained, leading to injury, pain and further dysfunction.

Similarly, if muscles aren’t working correctly the joints can become inflamed or can lack range of motion. Movements then become restricted and the body becomes less effective at dissipating gravity, absorbing shock and creating energy for movement.


6 Expert-Approved Ways To Lose Fat Fast

#3 should be easy. 

BY  PAT HOLTON  February 1, 2017

When it comes to reaching our weight-loss goals, we've got about as much patience as we do sitting in traffic when we're already late for work.But in order to get to your goal as quickly as possible, you've got to forget about crash dieting. That's because making strategic tweaks to your diet and exercise plan, rather than skimping on calories and exercise bingeing, is the fastest way to torch fat and keep it off, says Torey Armul, R.D. spokesperson for the Academy of Nutrition and Dietetics. "Some diets that promote rapid weight loss are too restrictive and unrealistic over time, which leads to weight regain," says Armul. So even if you lose five pounds a week on a quick-fix diet, that weight will be back faster than you can say, "I don't eat carbs." Unlike a fad diet, these six expert-backed tips will help you lose weight fast because you're making smart adjustments, not hard ones.


'I Quit Diet Soda For A Month—Here's What Happened’

"To me, carbonation is like an orgasm for your esophagus.”

BY  AMY SCHLINGER FOR PREVENTION  January 13, 2017

This article was written by Amy Schlinger and provided by our partners at Prevention.

Some people's worst habit is smoking, biting their fingernails, or swearing. For me, it's downing liters of Diet Coke. I can't remember exactly when our relationship began, but it was probably sometime in college. (When I was growing up, my parents didn't even let us drink soda in the house.) And recently, the relationship became very intense. 

I drank Diet Coke at least three times a day, and it started to feel excessive. If I was tired, I'd reach for a Diet Coke. If I was stressed, Diet Coke. If I was eating dinner, Diet Coke. If I was hungover, definitely Diet Coke. It was an addiction, and it was bad. So a few months ago, I decided to go cold turkey; I knew if I tried to wean off slowly I'd never make it. I marked my calendar for November 28th, the Monday after Thanksgiving. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)


'I Took Photos Of My Food For 2 Weeks To Lose Weight—Here's What Happened’

BY  BIANCA MENDEZ  February 9, 2017

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I'm not into counting calories, but after celebrating my birthday in December and going HAM between Christmas and New Year's Eve I was totally off track with my healthy eating goals. So when Women's Health challenged me to test out a food-tracking app that helped you lose weight by recording your meals with a photo, I was willing to give it a shot in the name of getting back in shape. The Lose It app (available on iTunes, Google Play, and Amazon) has a new feature called "Snap It" that calculates your meal's nutrition info through photos. While there are still a few kinks (it's still in beta), some nutritionists say that this app can help people make better food choices. I downloaded Lose It for free on iTunes, set up my profile, and set my goal to lose three pounds over the next two weeks. The app said I would reach my goal by February 3, 2017. According to the app, losing three pounds in two weeks would be doable but challenging and require lots of intense exercise. Since I'm generally a healthy eater and exercise daily, I thought I was off to a good start.Lose It also suggested I stick to a 1,218 calories-a-day budget and broke down exactly how much I should be eating for breakfast, lunch, dinner, and snacks: 245, 306, 435, and 245, respectively.

Then I was off! 

While Lose It did help me lose weight, I'm not sure I'm the ideal person to be using it. Since I eat out at non-chain restaurants and don't repeat meals frequently, it was hard to find accurate calorie counts for my meals. It also made it difficult for the app to learn about my eating habits, since I changed it up so often. If I ate similar things each day it would make it a lot easier for Snap It to recognize what was on my plate. It also didn't help that I was too lazy to measure out my portions when I was making meals at home.

Ideally, a person who uses this app would be making most of their meals at home, measuring their ingredients, and typically indulging at chain restaurants listed on the app. If those requirements sound like NBD to you, I think you'd definitely have some success.