I have touched on diet in some of my previous blogs, but again, here is the cold hard truth: No matter how much you run or how hard you hit it at the gym, you will never reach your peak potential physique without a healthy, clean diet.
And unfortunately diet is by far the most difficult component of the healthy lifestyle to master, at least for me. I can literally make myself run the track at the gym for 2 1/2 hours non-stop, but for some reason when it comes to desserts, I have a much harder time controlling myself!
But it comes down to this- why are you working so hard at the gym or on the track, just to blow all your effort away on a cheeseburger and fries? It's counterproductive. So today is the day you are going to take control of your diet.
Maintaining a healthy diet is just like anything else in life worth doing- it takes work. It is not easy. This is why so many people start their diet, lose weight, and then gain it all back- the self-control and discipline required is considerable. So I try to make it as easy as possible for myself- hopefully some of these tips can help you start a good diet and stick to it!
PROTEIN, PROTEIN, PROTEIN
When I first started living by this eat clean principle, I tracked all of my daily calories to see what I was eating. I was amazed to see that although I was eating low fat and low calorie, my entire diet was consumed almost entirely of carbohydrates. I absolutely LOVE cereal, granola, bread, etc. The first major change I made was replacing a significant amount of my daily food intake with protein, and I was amazed at the results! I started losing that extra layer of stomach fat and the love handles started slowly slimming down. I am not going to get into the benefits or chemistry of why protein is so good for you, mostly because I doubt you care- neither do I. I just know that the more protein you have in your diet, the better. Keep it balanced, but keep at least 40% of your calorie intake protein.
So here are some basic staples you should have in your fridge:
- Carbmaster Yogurts (sold at Dillons and King Soopers for all you Colorado natives): yes the brand does matter. I used to eat fat free Yoplait all the time- mostly carbs and not a great source of protein. The consistency is different and it takes a little getting used to, but it's a great sweet alternative to the standard sources of protein.
- Fat free cottage cheese
- Chicken breasts
- Deli meats (turkey, chicken breast): These tend to be pretty high in sodium as they are processed, but they taste good and are a great alternative to chicken.
- Canned tuna: I mix cut up apples and fat free mayo in mine. You can also do sugar free relish and honey mustard which is pretty good!
- Egg whites
- Fat free cheese: Walmart makes 45 calorie cheese sticks that are a mozzarella/cheddar mix that are delish!
- 96% lean ground beef
- Turkey breast
- Fish (I like tilapia, orange roughy, and trout- salmon is good too; it has a higher fat content, but they are good fats)
- Shrimp
MORE IN THE FRIDGE, LESS IN THE PANTRY
Literally in college I had no use for a refrigerator, but my pantry was constantly stocked. Reverse it. Fill your fridge with fresh fruit, veggies, and the proteins listed above.
DRINK LOTS OF WATER
A lot of the time when you think your body is telling you that you're hungry, you are really just dehydrated. I drink so much water during the day it is ridiculous. I am such a snob and only drink bottled water, which is completely unnecessary, but just so you get the amounts: 1 bottle before my am workout, 3 during my workout (unless I am running, in which case it is 0, which is horrible, don't do that!) 1 after my workout. Here is where the trick comes in: I drink an entire bottle of water about 15 minutes before I am going to eat every meal. It is amazing- it fills me so that I have a way harder time overeating. So I drink a bottle before my breakfast, 1 before my am snack, 1 before lunch, 1 before my pm snack, 1 before dinner, 1 before bed. I also drink a bottle of water with every meal. That is 17 bottles of water. Wow that is the first time I have added that up- 1: this is probably overkill, and 2: new goal- start drinking tap. Regardless, drink lots of water, and definitely try the drinking before eating tip. It will really help control your appetite before you eat.
COUNT YOUR CALORIES
This is how you maintain accountability in your diet. It doesn't matter which site you use- Daily Burn, My Fitness Pal- there are a ton of great ones out there. And for those of you with a smart phone, there are free apps you can download for almost every one of these sites. The key to a successful diet is being honest with yourself- track everything you eat. If I eat one M&M, I track it!
CHEW GUM
Okay if you know me, you know that I chew gum. Compulsively. Its absurd- I go through at least a pack a day. I did the math once; it is thousands of dollars over a lifetime that I am investing in my gum chewing addiction. But for me, it is necessary. I definitely have an oral fixation, so chewing sugar free gum is a way for me to control that and limit my food intake. I think chewing gum suppresses your desire for food as well. So while I do not recommend a pack a day, invest in some gum- it’s also a good way to signal to your brain that the meal is over, so pop one in every time you are done eating.
BRUSH YOUR TEETH
This is a more economical alternative to chewing gum. Brush your teeth after you eat to limit your food consumption. If I am at home and eat a meal, then go paint my nails or do my hair, I tend to continue snacking, even though I am not hungry. But again, this is a good way to signal to your brain that it is time to stop eating.
EAT, AND EAT OFTEN!
The biggest mistake dieters make is that they try to not eat at all. Less calories= more weight lost, correct? Well yes, in a sense this is true- to lose weight, you have to burn more calories than you consume. But who can stick with this? I know if I get hungry, I do not function well, emotionally or physically. Also, if you try to deprive your body to the point of starvation, you are MUCH more likely to binge when you do finally allow yourself to eat. STOP DOING THIS. Eat frequent, smaller meals. I eat 8 times a day- pre-workout, post-workout, breakfast, am snack, lunch, pm snack, dinner, snack before bed.
EAT FAT- JUST MAKE SURE IT'S GOOD FAT
Alright people, be honest with yourselves- you eat low fat or fat free everything, and don't see the results you want. And you are probably hungry all the time. Good news! You CAN eat fats, and in fact you should! They just need to be good sources. Most days, I consume my fats (that are not small amounts in the other foods I eat) solely from Naturally More Peanut Butter (sold at Walmart and Sam's). Careful, it's addicting, but at least it is a good source of fat. Other good sources come from edamame, olive oil, avocados, almonds, and fish, to name a few.
CHEAT ONCE A WEEK
On your diet, not on your significant other. I absolutely support and obey this rule- I would go crazy if I didn't. So once a week, eat something you really want or know is bad for you- for me, this is typically some sort of dessert, whether it is cheesecake or a brownie. Don't try to do low calorie or a healthy cheat- go all out! Eat a burger and fries. Not only will this rev up your metabolism, it will keep you sane. The key here is that you have to stay on track- one cheat meal, then back to your clean diet.
IF YOU SHOULDN'T EAT IT, DON'T BUY IT
Mostly I am good about what I eat because I am too lazy to be bad! I only stock my kitchen with foods that are good for me, and I have no desire to go out and get something unhealthy. Quick tip- do not go shopping when you are hungry. You may come home with Cheez Its, Lucky Charms, Reeses PB Cups, cookies and an entire birthday cake that some kid's mom forgot to pick up from the store so they put it in the clearance section. Not that I have ever done this, just beware.
Seriously, I don't even have to make a shopping list anymore. Here are some foods to stock up on:
-Egg whites
-Carbmaster yogurts
-Fat free cottage cheese
-Chicken breasts
-Veggies
-Hummus
-Fresh fruit
-Ezekiel bread
-Mama Lupes low carb tortillas
- Lean beef
- Deli turkey
- Fat free cheese
- Naturally More peanut butter
- Gum
-Frozen edamame
-Special K Protein Plus cereal
-Salsa
-Bottled water (I promise I am going to work on this one)
I get a lot of questions asking specifically what I eat and when I eat it. I will post about that in my next blog, and I will also include some of my fave recipes!
Hopefully these tips will help get you started and motivated to eat right. Like I said, it is not easy, but make the summer of 2011 the swimsuit season of your life! Stick to a clean diet and rock that bikini or trunks with confidence. A clean diet is not only good for you physically; it is good for you mentally and emotionally. It is amazing when you can gain control and discipline over your diet- you will gain it over your life.
Tuesday, March 29, 2011
Wednesday, March 16, 2011
How to Get a Bigger Chest!
As a female, the part of my body that I neglected most before learning about weight lifting was undoubtedly chest. When I went to the gym to take my place on the treadmill as cardio queen, I would see a few women in the weight room, mostly working their arms, legs, and sometimes back. But I NEVER saw a woman doing a bench press or flys. That was all men, all the time (and thank God for that, who doesn't like a man with a big chest?!).
However, as I started to incorporate weight training into my workout regimen, I felt that it was necessary to try to hit every muscle on my body, and that included chest. I was definitely hesitant to get into it, as I did not want a big manly chest, and more importantly did not want my already small chest to completely disappear into muscle.
I have to say, one of the biggest positive differences I notice in my body since adding weights is my chest! First of all, the area from my neck down to my chest became much more defined and toned. Also, ladies do you ever notice that little area of fat right in between your chest and arm? Completely gone! The best part is that my little chest did not disappear at all- in fact, the definition has caused separation and lift, giving the appearance of actual boobs! Which will have to do for now, until I can invest in some bigger ones :-)
I was also very excited to learn that a bench press is not the only way to work out your chest (although one of the most effective). Here are some examples of chest exercises that will produce results for men and for women.
BARBELL BENCH PRESS
Cool, I found an animated one! I have to start with the bench press, because I do feel like it is the most productive in building muscle. The bench press can be done in many different variations, so switch it up to target different areas of your chest. The traditional bench press with hit your middle chest. If you incline the bench, you will hit your upper chest muscles, and decline the bench to hit your lower chest. You can also change your grip, varying from wide to narrow, to hit the outer and inner muscles. My chest muscles are still relatively weak, plus I get nervous that I am going to drop the bar on my throat, so I go with a pretty conservative weight. I start with a 10 pound plate on each side and do 20 reps, then put the bar down, drop to the ground, and do 20 pushups. I move up to 15 on each side, 15 reps, and 15 pushups. Finally I do 20 on each side, 10 reps, and pushups until I burn out. Incorporating pushups in between reps really helps to completely exhaust the muscle.
PUSH UPS
I'm assuming you don't need an image here, but I want to talk about push ups because, as is the case with most weight lifting exercises, form is key! If you can drop down right now and knock out 100 pushups without stopping, you a) are doing it wrong or b) need to come be my personal trainer. It is important to keep your back completely straight all the way down to your feet. If your body makes a straight line you are in good shape, but if you are making an upside-down v, pull your glutes in to maintain alignment. You can use the mirrors to watch your form- believe it or not, they are there for more than just boys checking themselves out! Pushups can also be done in varying widths- shoulder length, close width, and wide width, all targeting different areas of your chest. I usually incorporate pushups in between sets, and do not count them as their own exercise.
CABLE CROSSOVER
This can be done in two main grips- palms down and palms facing in. I like the palms facing in grip here, because I can really feel my chest muscles pulling together as I execute the crossover. I recommend standing with one foot in front of the other to provide more stability. I start with 15 pounds on each side and pull in until my grips cross slightly, 20 reps. Do this exercise slowly and look down to make sure your muscles are contracting. I move up to 20 pounds on each side, 15 reps, and 25 pounds on each side, 10 reps. I do not do a drop weight set on really any of my chest exercises except for dumbbell bench press, which I will explain below. My reasoning is that my muscles are still pretty weak, so by the time I am done with the heaviest set, I am already burnt out! The cable crossover machine is also very versatile, and you can change the height of the cables to work different parts of your chest.
DUMBBELL BENCH PRESS
This image is of the incline dumbbell bench press, but it is the same idea no matter how the bench is positioned. This is my favorite chest exercise because I can do a drop set! That's probably because I do this one every time I work chest. This can also be done with two grips, palms facing up or palms facing in. I switch it up and alternate the grip every other time I workout chest. Also, it's up to you where you want to place your feet, I don't know which is more effective, I think it's just personal preference. I like to have my feet up on the bench, or you can have them on the floor. I start with 15 pound dumbbells and do 20 reps, put the weights down, drop down and do 20 pushups. I move up to 20 pound weights and 15 reps, then drop to the ground and do 20 pushups. I end with 8 reps of 25 pounds, then 20, then 15, and drop and do as many pushups as I can. This is a great one to end with, I am usually exhausted!
DIPS
This exercise can be done in many different forms and variations- you could probably do them right now using your chair! This exercise is great because it also hits your triceps. My gym has the machine pictured above with assistance weight, which is necessary for me. I see some guys that are pretty bad ass that chain weight to themselves to do dips. If you can handle those, get it! Make sure your upper body is leaning slightly forward with your chest pushed out. Try to focus on hitting your chest muscles and not using your bis to raise yourself back up. I start of with 30 pounds of assistance and do 20 reps, then 20 pounds and 15 reps, then 10 pounds of 8 reps, 20 pounds of 8 reps, and 30 pounds of 8 reps.
MACHINE PRESS
There are different types of machine bench presses, and vary in height to target different chest muscles, but the execution is basically the same. Try to push yourself on the machines- I do believe that free weights are more effective in building more muscle, but these are a good switch up to keep your body guessing. I usually start with 50 pounds, 20 reps, then 60 pounds, 15 reps, then 70 pounds 8 reps, down to 55 pounds of 8 reps, and 45 pounds of 8 reps.
CHEST FLY MACHINE
You wanna show off your pecs, hop on this baby! This is my favorite chest machine by far- it really hits that little flab area I was talking about earlier ladies! I start with 30 pounds and 20 reps, 40 pounds and 15 reps, then a drop set of 8 with 50 pounds, 40 pounds, and 30 pounds.
So if you haven't been focusing on your chest at the gym, go try some of these exercises in your next workout. Male or female, we ALL want a bigger chest! :-)
However, as I started to incorporate weight training into my workout regimen, I felt that it was necessary to try to hit every muscle on my body, and that included chest. I was definitely hesitant to get into it, as I did not want a big manly chest, and more importantly did not want my already small chest to completely disappear into muscle.
I have to say, one of the biggest positive differences I notice in my body since adding weights is my chest! First of all, the area from my neck down to my chest became much more defined and toned. Also, ladies do you ever notice that little area of fat right in between your chest and arm? Completely gone! The best part is that my little chest did not disappear at all- in fact, the definition has caused separation and lift, giving the appearance of actual boobs! Which will have to do for now, until I can invest in some bigger ones :-)
I was also very excited to learn that a bench press is not the only way to work out your chest (although one of the most effective). Here are some examples of chest exercises that will produce results for men and for women.
BARBELL BENCH PRESS
Cool, I found an animated one! I have to start with the bench press, because I do feel like it is the most productive in building muscle. The bench press can be done in many different variations, so switch it up to target different areas of your chest. The traditional bench press with hit your middle chest. If you incline the bench, you will hit your upper chest muscles, and decline the bench to hit your lower chest. You can also change your grip, varying from wide to narrow, to hit the outer and inner muscles. My chest muscles are still relatively weak, plus I get nervous that I am going to drop the bar on my throat, so I go with a pretty conservative weight. I start with a 10 pound plate on each side and do 20 reps, then put the bar down, drop to the ground, and do 20 pushups. I move up to 15 on each side, 15 reps, and 15 pushups. Finally I do 20 on each side, 10 reps, and pushups until I burn out. Incorporating pushups in between reps really helps to completely exhaust the muscle.
PUSH UPS
I'm assuming you don't need an image here, but I want to talk about push ups because, as is the case with most weight lifting exercises, form is key! If you can drop down right now and knock out 100 pushups without stopping, you a) are doing it wrong or b) need to come be my personal trainer. It is important to keep your back completely straight all the way down to your feet. If your body makes a straight line you are in good shape, but if you are making an upside-down v, pull your glutes in to maintain alignment. You can use the mirrors to watch your form- believe it or not, they are there for more than just boys checking themselves out! Pushups can also be done in varying widths- shoulder length, close width, and wide width, all targeting different areas of your chest. I usually incorporate pushups in between sets, and do not count them as their own exercise.
CABLE CROSSOVER
This can be done in two main grips- palms down and palms facing in. I like the palms facing in grip here, because I can really feel my chest muscles pulling together as I execute the crossover. I recommend standing with one foot in front of the other to provide more stability. I start with 15 pounds on each side and pull in until my grips cross slightly, 20 reps. Do this exercise slowly and look down to make sure your muscles are contracting. I move up to 20 pounds on each side, 15 reps, and 25 pounds on each side, 10 reps. I do not do a drop weight set on really any of my chest exercises except for dumbbell bench press, which I will explain below. My reasoning is that my muscles are still pretty weak, so by the time I am done with the heaviest set, I am already burnt out! The cable crossover machine is also very versatile, and you can change the height of the cables to work different parts of your chest.
DUMBBELL BENCH PRESS
This image is of the incline dumbbell bench press, but it is the same idea no matter how the bench is positioned. This is my favorite chest exercise because I can do a drop set! That's probably because I do this one every time I work chest. This can also be done with two grips, palms facing up or palms facing in. I switch it up and alternate the grip every other time I workout chest. Also, it's up to you where you want to place your feet, I don't know which is more effective, I think it's just personal preference. I like to have my feet up on the bench, or you can have them on the floor. I start with 15 pound dumbbells and do 20 reps, put the weights down, drop down and do 20 pushups. I move up to 20 pound weights and 15 reps, then drop to the ground and do 20 pushups. I end with 8 reps of 25 pounds, then 20, then 15, and drop and do as many pushups as I can. This is a great one to end with, I am usually exhausted!
DIPS
This exercise can be done in many different forms and variations- you could probably do them right now using your chair! This exercise is great because it also hits your triceps. My gym has the machine pictured above with assistance weight, which is necessary for me. I see some guys that are pretty bad ass that chain weight to themselves to do dips. If you can handle those, get it! Make sure your upper body is leaning slightly forward with your chest pushed out. Try to focus on hitting your chest muscles and not using your bis to raise yourself back up. I start of with 30 pounds of assistance and do 20 reps, then 20 pounds and 15 reps, then 10 pounds of 8 reps, 20 pounds of 8 reps, and 30 pounds of 8 reps.
MACHINE PRESS
There are different types of machine bench presses, and vary in height to target different chest muscles, but the execution is basically the same. Try to push yourself on the machines- I do believe that free weights are more effective in building more muscle, but these are a good switch up to keep your body guessing. I usually start with 50 pounds, 20 reps, then 60 pounds, 15 reps, then 70 pounds 8 reps, down to 55 pounds of 8 reps, and 45 pounds of 8 reps.
CHEST FLY MACHINE
You wanna show off your pecs, hop on this baby! This is my favorite chest machine by far- it really hits that little flab area I was talking about earlier ladies! I start with 30 pounds and 20 reps, 40 pounds and 15 reps, then a drop set of 8 with 50 pounds, 40 pounds, and 30 pounds.
So if you haven't been focusing on your chest at the gym, go try some of these exercises in your next workout. Male or female, we ALL want a bigger chest! :-)
Friday, March 11, 2011
Spring into action!
Now that the weather is getting warmer, my outdoor cardio motivation is renewed! I have recently moved to downtown Wichita and can run on the river in the morning, it is fabulous. This morning I ran 10 miles at the fastest pace since I have done before weather, and it was amazing. The harder it is for me to breathe and the more my legs hurt and tire, the more I love it. It is such an adrenaline rush, and I love getting back to my apartment gasping for air and walking out the cramps in my legs.
What?! You are not EXACTLY like me?! :-) Okay, I realize I am an extremist. I live by "No pain, no gain". I am like the energizer bunny- I am always sitting on go and by nature a very high energy person. But I realize that most of the world a) hates running, and b) hates long distance running (and by long distance, I mean anything over a mile!). I could go on and on about all of the health benefits of running and how great it is for you, but I will sum it up in two statements- you WILL look better and you WILL feel better.
The first thing you need to realize when you start lacing up and stretching to get out there is that running is NOT easy. I have had many people use the excuse that I am a natural runner and they just aren't- this could not be further from the truth! I used to hate running- as soon as my heart rate would go up, I would slow down. I could run a mile, maybe two tops, and that was all I needed to do.
Running is like anything worth working on in life- it takes patience and persistence. Like when you start a new job- you are not automatically brilliant and a star performer. But if you take the time to learn the tricks of the trade and what it takes to be great at your job, you just keep getting better, and your job gets easier. Running is the same way.
So if you are new to running, congratulations! You have picked the BEST time of the year to start- the weather is warm but not hot, and everything will start blooming and coming back to life, and you get to see it first hand. Here are some tips on how to get started:
START WITH A WALK/RUN
I guess I should reverse that and say do a run/walk. Start out running for as long as you can, until it becomes too uncomfortable to keep that pace. Then slow down and walk until your breathing returns to slightly above normal. I think a lot of people give up on running too quickly becuase as soon as it gets hard, they stop that pace and are done with their workout. If you want to be a better runner, you have to keep going. So catch your breath, then start running again until it is uncomfortable, walk, run again, etc. Start out just doing this for 30 minutes, 4 times a week. I like to run every single day of my life, so in this situation, do as I say, not as I do. I am addicted, but I know that when I am forced to take a day off, my run the next day is much better. So it is okay to take breaks. When you start out, you will be walking most of the time, but it will gradually change to running most of the time.
MOVE UP TO RUN/SHUFFLE
Same concept as the run/walk, but instead of slowing to a walk, slow to a shuffle. If you need to do this in a private area I totally understand- you may feel like you look like a geriatric, and you probably do. But keep your feet moving at a quick rate, just slow your pace. This will help you move up to a solid run.
RUN THE DAMN THING!
It will not take you as long as you think to move up to a full-on 30-minute run. I would say from couch potato to runner, it will take a month max. And how FABULOUS will you feel when you can run for 30 minutes straight!? I reccommend running by time and not by distance when you first start out- if you are anything like me, you will get frustrated with not being fast enough, but I promise the speed will come with time. As running 30 minutes starts feeling comfortable, start increasing the length of your runs. Before you know it, you will be a runner!
Why do this? Why should you run? Why not just go to the gym and do the eliptical or stationary bike? From personal experience, my body looks the best from using running as my main form of cardiovascular exercise. If you start feeling pain in your joints (which believe me you will, I think my medicine cabinet looks like a 70-year old arthritis and osteoperosis patient), switch it up with a different form of exercise. But I promise you, the more you do it, the more you will enjoy it. I get the greatest highs in the world from running- not only does it make me look better, it makes me feel better. When I am sad, stressed, pissed, or just in a bad mood, I feel better after a run EVERY time. It can really heal you and make you better, on the inside and on the outside.
If you need some motivation, go buy some new running shoes- I just got hot pink and neon green ones that glow in the dark, I swear it makes me run better :-) And if you live in the Wichita area, holler at me! I love running with people of all paces and distances. So get out there and start running!
What?! You are not EXACTLY like me?! :-) Okay, I realize I am an extremist. I live by "No pain, no gain". I am like the energizer bunny- I am always sitting on go and by nature a very high energy person. But I realize that most of the world a) hates running, and b) hates long distance running (and by long distance, I mean anything over a mile!). I could go on and on about all of the health benefits of running and how great it is for you, but I will sum it up in two statements- you WILL look better and you WILL feel better.
The first thing you need to realize when you start lacing up and stretching to get out there is that running is NOT easy. I have had many people use the excuse that I am a natural runner and they just aren't- this could not be further from the truth! I used to hate running- as soon as my heart rate would go up, I would slow down. I could run a mile, maybe two tops, and that was all I needed to do.
Running is like anything worth working on in life- it takes patience and persistence. Like when you start a new job- you are not automatically brilliant and a star performer. But if you take the time to learn the tricks of the trade and what it takes to be great at your job, you just keep getting better, and your job gets easier. Running is the same way.
So if you are new to running, congratulations! You have picked the BEST time of the year to start- the weather is warm but not hot, and everything will start blooming and coming back to life, and you get to see it first hand. Here are some tips on how to get started:
START WITH A WALK/RUN
I guess I should reverse that and say do a run/walk. Start out running for as long as you can, until it becomes too uncomfortable to keep that pace. Then slow down and walk until your breathing returns to slightly above normal. I think a lot of people give up on running too quickly becuase as soon as it gets hard, they stop that pace and are done with their workout. If you want to be a better runner, you have to keep going. So catch your breath, then start running again until it is uncomfortable, walk, run again, etc. Start out just doing this for 30 minutes, 4 times a week. I like to run every single day of my life, so in this situation, do as I say, not as I do. I am addicted, but I know that when I am forced to take a day off, my run the next day is much better. So it is okay to take breaks. When you start out, you will be walking most of the time, but it will gradually change to running most of the time.
MOVE UP TO RUN/SHUFFLE
Same concept as the run/walk, but instead of slowing to a walk, slow to a shuffle. If you need to do this in a private area I totally understand- you may feel like you look like a geriatric, and you probably do. But keep your feet moving at a quick rate, just slow your pace. This will help you move up to a solid run.
RUN THE DAMN THING!
It will not take you as long as you think to move up to a full-on 30-minute run. I would say from couch potato to runner, it will take a month max. And how FABULOUS will you feel when you can run for 30 minutes straight!? I reccommend running by time and not by distance when you first start out- if you are anything like me, you will get frustrated with not being fast enough, but I promise the speed will come with time. As running 30 minutes starts feeling comfortable, start increasing the length of your runs. Before you know it, you will be a runner!
Why do this? Why should you run? Why not just go to the gym and do the eliptical or stationary bike? From personal experience, my body looks the best from using running as my main form of cardiovascular exercise. If you start feeling pain in your joints (which believe me you will, I think my medicine cabinet looks like a 70-year old arthritis and osteoperosis patient), switch it up with a different form of exercise. But I promise you, the more you do it, the more you will enjoy it. I get the greatest highs in the world from running- not only does it make me look better, it makes me feel better. When I am sad, stressed, pissed, or just in a bad mood, I feel better after a run EVERY time. It can really heal you and make you better, on the inside and on the outside.
If you need some motivation, go buy some new running shoes- I just got hot pink and neon green ones that glow in the dark, I swear it makes me run better :-) And if you live in the Wichita area, holler at me! I love running with people of all paces and distances. So get out there and start running!
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