If I told you that your body was actually made up 37.2 trillion cells, each one a unique and individual building block of life you probably wouldn't be all that impressed. Sure, the way they all work togeather is incredibly impressive, but ever since high school biology we've been aware that we're made up of an unbelievable number of cells. Now, what if I told you that your 37.2 trillion cells were vastly out numbered by other entities, or microbes, in your body? Just like your cells, they're individual and alive! What would you guess the ratio of your cells vs. your microbes are? Two-to-one, three-to-one, or maybe four-to-one? What if the number wasn't four-to-one, but actually more like ten-to-one! So, while we may think of ourselves as completely autonomous individuals, the truth is we're more microbe than human! Luckily, most of the time these microbes work in a symbiotic relationship with our bodies. They help us properly digest food, absorb nutrients, and fight off disease. Sometimes though, our microbes get out of wack and that can cause problems. A growing body of research seems to indicate that a lack of healthy microbes, or even worse, an abundance of unhealthy microbes, can influence everything from our mood, to our physical health, propensity for disease, and even the foods we crave. So, what can you do to make sure you keep the good microbes flourishing and the bad ones at bay?
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Every Thanksgiving I think the same thing, "Instead of shoving my face with as much turkey and pumpkin pie as possible, I'll just take it easy." A statement which is usually followed a few hours later by, "I am doing that 'Turkey Burner' spin class tomorrow, I guess I could have a fourth piece!" And if that attitude prevailed over just that one day, no worries, but for most of us Thanksgiving is the kick off to a season of indulgence. If sticking to your fitness routine over the holiday season stresses you out, consider these tips to keep yourself on track (or even start your new year's resolution early!).
A few weeks back the World Health Organization (WHO) classified processed meats as a carcinogen. They also said that red meat is “probably carcinogenic.” In the wake of that announcement, I was hit with an onslaught of social media posts from vegetarians & vegans saying "I told you so!" So what's upl with this classification? Has the veg community been right all along? If if you're not on a plant based diet, should you just chuck it up as a loss, crack open a carton of cigarettes, and lay down in a tanning bed with your burger? Now, I'm not an oncologist, scientist, or even nutritional, but I'm going to say probably not. Here are a few things I'm considering when it comes to this report and my own diet. I'm sure you've seen posts from "Beachbody" Coaches on Facebook or Instagram, promoting programs like the "21 Day Fix," "T-25," P90X," "Shakeology," and more. You've probably seen a number of friends regularly post half-naked pictures of themselves, countless before/after photos, and instagrams of healthy homemade meals, I know I have. Personally, I had never seriously considered joining them, however two things recently happened that changed my mind.
Fall is an awesome time to start running! For new runners, the cooler temperatures mean a lower rate of perceived exertion (making it feel easier to cover longer distances). For more experienced runners, this time of year means a winding down of race season, and an opportunity to focus on improving form. For me, the changing weather also generates excitement about setting goals for the following year's Pittsburgh Marathon! Registration is now open and November is a great point for first time marathoners and half marathoners to start training. With a 20-24 week plan, novice runners can easily train to complete the full 26.2 miles, while those with almost no running experience can be ready for the half marathon. So, where should you go to get the plan and the support you’ll need? PittsburghRunner.com of course! We'll be spinning up a FREE training group for anyone running the full or half marathon, and even the weekend 5K. All three plans will include:
Monday's can be rough! They're the first morning of the week and set a tone for the next five days. Roll over on the right side of the bed and you'll be ready to take the world by storm... Fall over the wrong side, and who knows where you'll land.
So, how can you be ready to crush Monday? Everyone's different, but here are a few tips I use to start every day on the right foot.
During the day, when I'm at my "real-job," I spend most of my time managing software development projects and I freakin' love it! To most people though, "Project Management" means sitting down and developing long lists of requirements, tasks, risks, and resource allocations. They think of Gantt Charts, strict change management procedures, and a project plan that's printed in permanent ink! In technology however, things change so rapidly that such a strict approach to project planning simply doesn't work. We need a system that is agile and able to respond to rapid change. Enter "Scrum!" Scrum is a form of agile project management, centered around 5 core values (Focus, Courage, Openness, Commitment, Respect). These values allow teams to be more productive, stay motivated, and consistently deliver working solutions. Just as I do at my day-job, when I'm working with teammates & athletes, I coach them to think about their training plan as a road map. It will provide a general direction, but we've got to be flexible enough to make course corrections along the way. Athletes should review their progress every week or two and assess what's working and what's not (in the Scrum world we call this process retrospective & planning, in running we call it a sure way to get faster). It's inevitable, if you're a runner (especially a Pittsburgh Runner) at some point you're going to be on the treadmill. While its not always the most exciting way to get your training miles in, it can be a good way to build your aerobic base and focus on form. Here are a few pointers that you can use to get the most out of your next "dreadmill" workout.
On top of these three tips, here are a few other things you might want to consider to make the most of your treadmill run.
Do you have any other treadmill training tips? We'd love to hear them! Swing by the vitamin section of your local pharmacy and you’ll literally feel like you’ve walked into a wall. From vitamin A to 12 forms of B, C, D2, D3, multivitamin packs, herbal supplements, oils and more, it's easy to get intimidated. How can you blast through all the fancy labels and find exactly what you’re looking for? Well, I'm not a nutritional, but here are the three biggest things I was looking for in a vitamin. These three are what lead me to finally select "Pure Vitamin Club" (disclaimer, I am in NO WAY affiliated with this product...I won't get a single penny if you decide to try it yourself!). First, I want a capsule, not a tablet. Here's why.
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AuthorKen Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated. Archives
November 2022
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