Call To Arms Article

I am very proud that I can relay great fitness inforamtion to women and men!! This an article that focuses on getting great arms and keep them. Check it out!!!

Go to upscalemagazine.com on Novemember issue. Thanks for your continued support!!!

HIGH LEVELS OF ARSENIC FOUND IN APPLE JUICE

Just about two months after Dr. Mehmet Oz reported he found potentially dangerous levels of arsenic in apple juice, Consumer Reports released the details of its own investigation, which found 10 percent of sampled fruit juices contain arsenic and lead levels exceeding the federal drinking-water standards.

Consumer Reports tested 88 samples of apple and grape juice from stores in New York, New Jersey and Connecticut. Ten percent had arsenic levels more than the 10 parts per billion (ppb) limit and 25 percent had lead levels that exceeded the five ppb limit allowed for bottled water, as enforced by the U.S. Food and Drug Administration.

I honestly feel that the FDA misleads alot. They are not being forthcoming about food and beverage trades. I am happy the Dr. Oz took it upon himself to let Americans know of this dishonesty. FDA get together!!!

OBESE THIRD GRADER TAKEN FROM MOM, PLACED IN FOSTER CARE

A Cleveland third grader who weighed more than 200 pounds was taken from his mother after officials reportedly said she did not do enough to help the boy, who suffered from a weight-related health issue, to lose weight.

“They are trying to make it seem like I am unfit, like I don’t love my child,” the boy’s mother, who was not identified, told the Cleveland Plain Dealer. “It’s a lifestyle change and they are trying to make it seem like I am not embracing that. It is very hard, but I am trying.”

Officials first became aware of the boy’s weight after his mother took him to the hospital last year while he was having breathing problems, the newspaper reported. The child was diagnosed with sleep apnea and began to be monitored by social workers while he was enrolled in a program called “Healthy Kids, Healthy Weight” at the Rainbow Babies & Children’s Hospital.

The boy lost a few pounds, but recently began to gain some back, the Cleveland Plain Dealer reported. At that point, the Department of Children and Family Services asked a juvenile court for custody of the boy, citing his soaring weight as a form of medical neglect, according to the newspaper.

Taking obese children from their families has become a topic of intense debate over the past year after one high-profile pediatric obesity expert made controversial comments in the Journal of the American Medical Association advocating the practice in acute cases.

“In severe instances of childhood obesity, removal from the home may be justifiable, from a legal standpoint, because of imminent health risks and the parents’ chronic failure to address medical problems,” Dr. David Ludwig co-wrote with Lindsey Murtagh, a lawyer and researcher at Harvard’s School of Public Health.

A trial is set for the boy’s ninth birthday next month to determine whether his mother will regain custody.

HOW DO YOU GO ABOUT CHOOSING A NUTRITION PROGRAM?

To lose weight and keep it off, you should be aware of the different types of programs available and the importants of a good program. Exercise alone will not be enough.

Choosing a nutrition program should be based off you bad habits, meaning if you love to eat, then select a program that contains a variety of foods that you can be flexible with. These programs are based off a behavior change regime; a change that comes from you.

Any effort to lose weight by yourself or with a group of like-minded others through support groups, work site or community-based programs fits in the "do-it-yourself" category. Individuals using a do-it-yourself program rely on their own judgement, group support, and products such as diet books for advice.
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As with any diet there are risk of straying away from your diet plans as you begin to disassociate yourself from the foods you love. Keeping up with a plan and creating a nutrition plan takes alot of work and discipline. It is easier to diet with another person so that they can lead support while you learn to curb your eating habits.

Exercise should also be apart of your daily routine, exercising will increase your weight loss and make you feel better by releasing endorphins. Eventually, you may not even notice not eating. Your craving will diminish over time as you retain your body to work efficiently with the food you give it.

Nutrition plans can vary depending on what type of diet you choose to stick with. there are several diets that have regimens or calorie counter meals that help you stay within a target calorie range. With any weight loss plan it will be alot of hard work in the beginning, but as you learn to eat in moderation you will begin to feel better.

There are many reasons to lose weight. You'll look better and feel better. You'll be in better health and less susceptible to disease. Excess body fat has been linked with cancer, heart disease and diabetes. Weight loss takes constant and consistent effort.

There are two key aspects to weight loss: Changing your eating habits and getting enough exercise. Either one alone will give you a measure of success, but if you combine the two, you'll see better and faster results. Exercise helps you lose weight, reduce stress, and it's good for your cardiovascular system.

So you've made the commitment to weight loss!! How to start? It's a good idea to keep a food diary, Write down everything you eat and make comments about how the food affects you. Do you feel weak and have craving for sugar? Write that down. If you're feeling stressed, do you reach for a chocolate bar? Writing down all these details will help you identify and change eating habits.

Give yourself a goal, but don't make it an impossible goal. You will be too easily discourage. Sensible, reachable targets are the keys to weight loss success.

Develop some alternate habits to change your eating patterns. If you feel hungry, so to the gym, so some house cleaning, call a friend, anything but eat. Take your mind off food. This is especially important if food is "comforting" to you. Do you eat when you are feeling down? Find another way to make yourself feel better.


There are many nutrition plans, below are a list of programs. Select one that is best for you and do your research.

1. Zone Diet
2. Paleo Diet
3. South Beach
4. Weight Watchers
5. Slimfast
6. The Best Life Diet
7. Sparkpeople
8. JennyCraig
9. Ediets
10. Atkins Diet
11. Joy Bauer Diet
12. Nutrisystem

WHAT IS TABATAS?

This uber-short training method is comprised of 20 seconds of high-intensity work, followed by 10 seconds of rest, with the cycle repeated eight times for a total of four minutes. Why put yourself through this grueling ordeal? Intervals like this can build muscular endurance while increasing both aerobic and anaerobic fitness.



Do: Rest:

1. Air Squat 20 sec
2. Rest 10 sec
3. Burpee 20 sec
4. Rest 10 sec
5. Lunge Exchsnges 20 sec
6. Rest 10 sec
7. Mountain Climbers 20 sec
8. Rest 10 sec




Tabatas FYI:

- Your work intervals can include strength-training exercises, body-weight moves as well as plyometric drills.
- When you are moving, you shoukd be using the hardest intensity you can muster.
- Ease into tabatas if you've never done them before;start with two intervals (two minutes total) and build from there.
- Always warm up and cool down properly to avoid injuries.

THE CROSSFIT MOVEMENT

Crossfit has taken the world by storm. I myself am addicted. Honestly, at first I was not a believer of this program because I heard so many horror stories on individuals getting serious injuried. But I am a person that will give something a chance until it breaks me. Ever since the first WOD (workout of the day) I feel in love. I still stick to my roots of track and field, in which in hand has helped me tremendously in picking up the movements rather quickly. I am looking forward to watching many great athletes compete in this years 2011 Crossfit Games held in Carson, California.

That will be my next fitness goal!! :) I will keep you posted on my cross fit journey.

Weightlifting attire rules changed after Atlanta Muslim woman's mission | ajc.com

An Atlanta Muslim woman can now enter weightlifting competitions without worrying about attire that is too revealing after international rules governing uniforms were changed.

The International Weightlifting Federation approved new guidelines that give women, particularly Muslim women, the option of dressing in attire that doesn't leave their legs and arms exposed.

The IWF will now allow women weightlifters to wear a one-piece full-body tight-fitting "unitard" under the compulsory weightlifting costume. The unitard will allow technical officials to see and verify that lifts are being made, the organization said.

Weightlifter and Georgia Tech graduate Kulsoom Abdullah has waged a personal campaign to have the rules changed, pressing both the U.S. Olympic Committee and USA Weightlifting to push for reforms. It was the USOC that urged the IWF to consider changes during a meeting in Malaysia this week.

The change paves the way for Abdullah, who had been barred from competing nationally because she insisted on covering most of her body, to enter more events. The 35-year-old woman, who holds a doctorate in electrical computer engineering from Tech, competes in women's senior weightlifting division.


“I’m really happy that it happened,” Abdullah said Wednesday. “I’m really thankful for the support that was out there in the public."

Abdullah argued her case before the USOC in the form a video production that suggested alternative attire that Muslim women could wear during competitions. She said she will begin training and will register for an upcoming Iowa weightlifting competition she thought she would not be able to enter.

“The one advantage to all of this is that it raised a lot of awareness,” Abdullah said. “I hope it [the changes] will help with other sports that other [Muslim] women participate in.”

The IWF said issues similar to those raised by Abdullah had been on the the governing body's radar.

"This rule modification has been considered in the spirit of fairness, equality and inclusion," IWF President Tamas Ajan said Wednesday.

Abdullah is among other Muslim women athletes who have been blocked from national and international competitions because they insisted on modest dress. Iran's women's soccer team was recently disqualified during an Olympic qualifying competition against Jordan after athletes wore a full-body outfit with a head scarf. As a result, the soccer team will not be allowed to compete in London.

Abdullah, born in the U.S. to Pakistani parents, competes in the 48kg (about 106 pounds) and 53kg (about 117 pounds) weight class. She began weightlifting as an exercise routine a few years ago. "It was just something for fun," she said. "It gave me something to achieve as a goal."

She teamed up with a trainer and set her sights on competing, training five to six days a week. She entered competitions last year in Flowery Branch, Newnan, Gainesville, Savannah and South Carolina.

Abdullah, who moved to Atlanta from Florida in 1999, said she covered her body during those local competitions and met no resistance from local weightlifting officials.

She claims USA Weightlifting, one of the many sporting associations under the USOC umbrella, prevented her from participating in a December national competition in Ohio and would not allow her to compete in another competition in July in Iowa because she wanted to wear a hijab.

Abdullah's plight has attracted the support of the Washington-based Council on American-Islamic Relations.

"We welcome this important decision in support of greater inclusion in athletic competition and urge the representatives of other international bodies to take similar steps," said Ibrahim Hooper, a CAIR spokesman. "We thank the United States Olympic Committee for helping to empower Muslim women athletes and for taking a stand in support of the American tradition of religious diversity."

Kelly Rowland X Jeanette Jenkins 'Sexy Abs' DVD (BTS)

I am happy to say that Kelly Rowland (former Destinys Child member) has teamed with celebrity trainer Jeantte Jenkins to create a workout video that is fun and gives you what every woman ever ask for. Check out how this creation has come about. Enjoy!!

2011 USA TRACK AND FIELD OUTDOOR CHAMPIONSHIP

This years outdoor championship was average compared to the rest of the world. We do have some great hurdlers lined up and long distance runners. The sprinters on the men's side need some fine tuning. Walter Dix won the men's 100m in 9.96 and Justin Gatlin received a close second. If they want to be a top contender in the worlds, the Americans are going to have to get it together. The favorite to win the 100m outdoors, Tyson Gay, withdrew himself from the event due to a hip flexor injury. I thought that was smart. I rather him withdraw here and heal, than withdraw at the Olympics.

On the women's side, I thought were great. Carmelita Jeter won the women 100m with a time of 10.74. That is blazin!!! I think she will certainly be a top contender for the Olympics if all goes well with her staying healthy and fast. I was also happy to see with all the 4x100 relays, both men and women get the baton around. I really wasn't worried about the time, that will come, but certainly that dang baton getting around the track.

Overall the meet was good. You had some great things happen in the distance runs and field events, but the US will always come through. See you guys at Worlds!!!

What is the deal with the NBA lockout? :\

OK, I am not up to date with the NFL lockout progressions, but I noticed now there is a NBA lockout. This is not good for the sport of basketball. I feel people are just now getting back into the game of basketball again and this happens. I am so over professional sports and their politics. This is crazy!!! Its all about money and power,and some respect at this point. There have been no meetings scheduled and free agents have been put on hold until further notice. If this goes through, many athletes are taking their talents elsewhere, like overseas, and play in the European league. That may not be a bad idea, more money, more fans, more appreciation. I would!! If you are truly an athlete and you just want to play, you would certain find ways to make that happen. We will just see how this lockout will play out.

ATHLETE "PLANKING"

I have come across a lot of crazy things in life, but this so called new trend called "planking" is by far the worst. I just don't get it!! African Americans need to read upon the slave history were this originated. Todays' time, people may feel like "so, that was then and this is now, we are having fun". Not only does it look foolish, its a walking contradiction. WHY PEOPLE!!!!

TIPS FOR TRAINERS TO IMPROVE CLIENTS OVERALL STRENGTH AND CARDIO

Here are three types of superset options; they include a strength set alternated with high-intensity intervals, endurance training or active recovery.

High-Intensity Intervals. A high-intensity workout is great for cardiovascular fitness and weight loss. The high-intensity exercise recruits fast- twitch (FT) muscle fibers, thereby increasing the total workload. High-intensity intervals should be thought of as bursts of speed or power, such as a 30-second sprint on the treadmill. A good rule of thumb is that the exerciser should not be able to maintain the intensity for longer than 2 minutes. For a interval to be maintained for longer than 2 minutes indicates that the intensity is not high enough.

High- intensity exercise is appropriate for intermediate to advanced clients only. The decision to include intervals is entirely at the trainer's discretion, based on the individual client's fitness level. Also important with high-intensity training are to keep clients standing during strength sets if they have an elevated heart rate after the cardio set, and to always permit a brief recovery period before transitioning to the strength set.

Endurance Training. Endurance training is good for clients who want or need sustained heart rate training. Low-to-moderate-intensity cardio training will engage the slow-twitch (ST) muscle fibers. Clients can increase the overall intensity of the workout by super setting strength sets and using heavier weight to recruit FT fibers.

Active Recovery. Active recovery is a great option for reconditioned clients and special populations. These clients can use the time on the cardio machine to recover from the strength set without actually resting. Appropriate cardio modes for this purpose are cycling or walking. Intensity should remain low.

Jump Training Reduces Injury Potential in Females

It's well known that female athletes appear predisposed to catastrophic knee injures. A recent study suggests that a 4-week jump-training program may ward off such injuries. The study, published in the Journal of Strength & Conditioning Research (2010;24[12], 3427-32), included 15 women basketball players whose knee valgus angle was analyzed during two landing tasks: drop jump landing and a crossover hop during a jump shot. The players then completed a 4-week jump- training program in which they received guidance on landing technique. The program consisted of 15-minute trainings, three times per week. By the end of the program, the women's valgus angles had decreased and their landing technique had improved.

Nick Tumminello, CSCS, founder of Performance Universityin Baltimore, urges fitness professionals to use caution when integrating jump training into a client's program. "Many professionals tend to abuse plometrics," he says. "[Plyometric exercises] are not for conditioning or power training; they are designed to teach the body to become elastic and absorb force." To keep clients safe, he suggests few repetitions and thoughtful progression. "Look carefully at landing mechanics prior to profession," he says. "Some people will take longer to coach and cannot progress as quickly." He also advocates emphasizing ankle mobility exercises, calf stretches and myoafascial release work.

Here are sample ply metrics progression model, courtesy of Tumminello:

1. Band Squat. To reduce knee valgus angle, instruct the client to perform her squats with a resistance band looped around her thighs just above the knees. Emphasize consistent tension on the band. Progress this exercise by increasing the speed.
2. Box Jump. Once quality form is achieved, enhance the challenge with box jumps. Instruct the client to maintain optimal knee valgus angle and jump softly onto an elevated surface.
3. Hurdle Jump. Cue the client to jump over a hurdle and pause, landing as lightly as possible. Good jumps are quiet jumps. Perform 3-5 repetitions, and then rest.
4. Hurdle Double Jump. Replace the pause with two jumps per hurdle. Take a big jump over the hurdle, followed by a small hop between hurdles before moving forward. Do this for three hurdles, and then rest.

For more information on plyometrics, read the following articles:
* "Plyometric Progressions for Athletes" by Peter Twist,MSc, March 2009 IDEA Fitness Journal
* "Look Before You Jump!" by Robb Rogers, MEd, September 2008 IDEA Fitness Journal

WEIGHT TRAINING HAS UNIQUE CARDIOVASCULAR BENEFITS

Aerobics increases metabolic rate, which boosts expenditure and reduces risk factors of cardiovascular disease, such as abnormal blood fats, high blood pressure, abdominal fat deposition, insulin resistance, and Type 2 diabetes.

Researchers from appellation State University in North Carolina found that weight training produced unique cardiovascular benefits. Weight Training caused greater increases in blood flow to the arms and legs and decreased post-exercise blood pressure longer than aerobics. Combining weigh training and aerobics is the best way to promote cardiovascular health. (Journal Strength Conditioning Research, published online Nov, 10, 2010)

EXERCISES PROMOTES BRAIN CELL GROWTH

Until recently, scientist thought that the number of brain cells was fixed in adolescents and adults. New research identified stem cells in the brain that can regenerate injured cells. Taiwanese scientist showed that exercise could increase brain cells in the hippocampus-- a part of that brain linked to memory and emotions. Exercise appears to reduce stress and inflammation, which causes favorable changes in the brain.

Many psychiatrists use exercise training as a way to improve mental health. Exercise is good for the brain, as well as for the metabolism and cardiorespiratory system. (Cell Transplantation 20:1, published online March 10, 2011)

DIET SODA CONSUMPTION LINKED TO INCREASED STROKE RISK

Many people drink diet sodas because they are calorie-free and theoretically don't contribute to obesity. However, many recent studies found a link between diet soda consumption and metabolic problems such as insulin resistance and diabetes.

A study from the Duke University Stroke Center found that people who drank a diet soda every day increased their risk of stroke and heart attack by 61%. The researchers cautioned that their findings may not be "cause and effect", and couldn't explain the mechanism behind the results. It could be that people who drink diet sodas lead unhealthy lifestyles. However, the results of this study are consistent with other recent investigations showing that drinking diet sodas may have serious health consequences. (Paper presented at International Stroke Conference, Feb 9, 2011)


LESS SODA,MORE WATER!!!

NFL DRAFT 2011

Well, watching the draft was interesting. I didnt know half those guys, but it looked like they were are already playing in the big league. lol Cam Newton went to the North Carolina Panthers as he should. Hopefully he can change that team around, Lord know someone need too. I wish all the young football athletes get success in this game. Ok wait once the lockout is done. Geesh!!!

SUPPORT A GREAT CAUSE!!!

Last year I lost my mother to heart disease. Losing a loved one is never easy, but to cope with my loss I dug myself into work and charity. Being able to tell a loved one about the risk and symptoms of heart disease is vital to their life. I feel educating others about the risk and providing prevention awareness about heart disease is key to health survival.


The American Heart Association (AHA) is a non-profit organization in the United States that fosters appropriate cardiac care in an effort to reduce disability and deaths caused by cardiovascular disease and stroke. It is headquartered in Dallas, Texas. The American Heart Association is a national voluntary health agency whose mission is: "Building healthier lives, free of cardiovascular diseases and stroke."


Metro Atlanta area is hosting a 5k Heartwalk in behalf of this organization on October 29, 2011 at Turner Field-Green Lot.

Festivities begin at 8a
Opening Ceremonies begin at 830a
5k Walk begins at 9a

Please join a team today!!! It's fun and you can make a difference in our fight against heart disease and stroke. To join a team, please go to:

www.atlantaheartwalk.org
TEAM JANICE

6 HEALTH TRENDS EVERY ATHLETE SHOULD KNOW......

1. Exercise, Exercise, Exercise!!!!- But be careful not to overtrain. Overtraining cal lead to a constellation of symptoms, ranging from fatigue, persistent muscle soreness, changes in your mood, to outright poor performance.

2. Heart attacks and Athletes- Know your family history, get regular physical exams and follow through with heart testing if you and your doctor believe that its indicated.

3. Fitness Fads- Beware!!

4. Training in Hot Weather- Women should take more care than men in hot conditions. Regular exercise before a heat wave will help you to acclimate to the heat more easily.

5. When to see a Specialist- If you're a weekend warrior, its probably fine to go to your regular doctor, who can rule out a serious injury that requires immediate treatment. Then, if not better in a few weeks, you can see a specialist. If you're an elite athlete, you should consider going to a sports medicine specialist soon after an injury.

6. Age and Working out- Whether or not exercise provides a "fountain of youth", it is healthy at any age, so go it!!!

RUNNING AWAY FROM CANCER

Its time to make a new fitness resolution. Lace up those tennis shoes people!!! A new study led by researchers at the Siteman Cancer Center at Washington University School of Medicine and Barnes-Jewish Hospital in St. Louis found that consistent exercise is associated with a lower risk of dying from colon cancer.

The study, which included more than 150,000 men and women, found that those who exericed consistently for at least 10 years had the lowest risk of colon cancer death. Not only will 30 minutes of daily physical activity reduce your risk of developing this form of cancer-not to mention heart disease and diabetes - but it can be benefical even after a cancer diagnosis has been made.

www.maxmuscle.com March 2011

SKINNY DIPPING

Calorie counting is huge part of losing weight. But its even harder whena major party event takes place. Party events always have dips and chips. The question you ask is, what are the better selections or do I just pass on the chips and dip. Well you can always pass on the chips and dip, but will you? Realisticly, probably not. I have a hard time skipping the chips and dip, especially if guacamole is around, its over at that point. What you can do is, know what the damage will be once you eat. For instance,

THE DIP: 2 tablespoons with calories count

Guacamole 50
Salsa 8
Hummus 56
Articoke dip 60
Hot Carb dip 80
Layered Bean dip 224


As you can see the plain salsa is the best choice, not including the chips. Knowing what you are going into or just the knowledge of reading labels can save you the trouble making bad decisions on food.

TRAINING WITH LIGHTER WEIGHT

You don't always have to lift megapounds to get toned muscles, says a new study from McMaster University in Ontario. When 15 volunteers did leg extensions till they were exhausted, those worked with lighter weights actually stimulated their muscles 25% more than the heavy lifters. You build muscle by pushing to the point of fatigue, not by straining with the heavier weights, the researchers believe. Their advice: Choose a weight that you can lift for about a minute before you become too tired to continue. If it takes you much longer than that to reach fatigue, the weight is probably too light and you should go up a bit.

I am all for changing things up. Going lighter is the best choice if you want a leaner body and if you want mass, well the other option is to lift heavier within reason for muscle exhaustion.

Reference: Good Housekeeping: Good Health February 2011

BABY FORMULA AND OBESITY

Before they've even left the cradle, some children are set on a course toward a lifetime of obesity, a new study has found. Researchers at the Children's Hospital in Boston and Harvard Medical School say that the combination of bottle-feeding and adding solid food to an infants' diet strongly predisposes them to grow up overweight. In a study of more than 800 babies, the researchers found that formula-fed babies who began eating solid foods before 4 months of age were six times more likely to be obese at age 3 than those weaned later. Breast-fed babies had no increase in obesity incidence. Researchers said the study showed the first months of life to be "a critical window". Too often, parents add cereal to their baby formula in a misguided effort to make their babies healthier, Dr. David McCormick, of the University of Texas Medical Branch in Galveston, tells Reuters. "That's exactly how adults get overweight," says McCormick. "They eat a little more than they should every day."



References: Health & Science The Week, "Just the Beginning"

95-year old Woman sets 60 meter dash Record

This ia such an inspiration. I have no more excuses of why I can't compete in track and field. Great Job!!!

STEELER NATION

I am so happy that the Steelers made it to the Superbowl, but it wasn't enough to satisfy my appetite when it came time for the game. I couldn't even finish watching it, when the Packers starting scoring. I honestly feel like the Steelers were not in the game, mentally, that is. They just wasn't in it and it showed.

I don't even want to get started on Big Ben, GEESH! He just didn't pass to anyone, which hurt the team. I feel like he doesn't have a good relationship with some of his teammates. I am not sure of this, but that is what it looked like to me. They need to get it together by next season. I love y'all, but get tight. I almost would not be upset of they even considered replacing the "Big Ben". Just a thought.

CAM NEWTON......THE KING!!!

Well Well, must I say it again. This guy is amazing. It was a very close game against Oregon, but Auburn pulled it off. But after all the glory that he has recieved he still ackowledges God. Love it! And yet again he still is getting backlashes, even after he has won just about everything. He can't win for losing. Newton is now being critized for putting God into him being successful as he is, turning a bad thing into a great thing. Correct me if I am wrong, but that is God all day. People get right with Christ and then you will understand. Geesh!

I wish Cam the very best. He has my vote. :0
Final Score: Oregon 19 Auburn 22

IS IT SAFE TO RUN IF MY LEGS STILL ACHE AFTER A WORKOUT OF HEAVY SQUATS AND LUNGES?

To answer your question, YES. As long as it doesn't affect you gait, says Jordan D. Metzl, M.D, at the hospital for special surgery in New York City. "Trying to avoid pain can create an uneven stride, increasing your risk of injury, " Dr. Metzl explains. Translation: Babying that sore right quad might make your left knee take an extra dose of pounding. If you're wincing days later, trade your run for cycling or use the ellipitcal machine until the ouch subsides. Soothe legs in the meantime stretches that will releave stress off the muscles.

Rememeber, when you run after your workout, your muscle tissue are being broken down after building them up. So make sure you do the nessesary adjustments to keep from injury.

There is also another question that is asked about running and lifting weights combined. Can you run before you lift weights on your legs? Yes, you can if you muscles are conditioned to take the extra stress that comes with running first. Your muscles will already be in a fatigue state and then to lift weights after is breaking down the muscles fibers even more. My suggestion to this, is to eat to replenish what you lost during the run and then lift. Your muscles have to be ready to take the pounding by refueling them. If you take care of your body, your body will take care of you.

I HAVE NO TIME TO EAT BREAKFAST.........

This question always comes up. What do I do when I have no time to eat breakfast? There is always time to eat. You make time for what you want to make time for. I don't take well to excuses given that make no sense and having no time to eat is one of them.

There are many options in preparation. First, you need to always plan ahead especially if you complain of time. Make the breakfast meals, small but filling;egg whites with grapefruit for example. Second, make something that takes no time; packaged oatmeal, granola bars, fruit cups, etc.

I get that morning can be crazy at times, but you might need to entertain the thought of waking up early so that you can get your breakfast in. It is considered the most important meal. It sets the tone for the rest of the day.

Remember there is always time to eat breakfast. No excuses!! Make healthy decisions when it comes to the selection of a good breakfast as well. For more information go to http://www.wikihow.com/Make-Healthy-Breakfast-Meals.