- 27 Gennaio 2016
Marathon running tips to prep you for the big race
Preparing for a marathon requires as much strategy and dedication as the race itself. It takes a special commitment to train, exercise, and mentally prepare for the 26.2-mile race.
We’re here with some tips and information to get you geared up for your big race.
Talk about training
A quick Google search can provide weekly running plans or a list of best running apps to set goals, record metrics and track your progress to help you train and stick with it.
Marathon training plans typically outline a buildup of miles run over weeks at a time and often suggest interval training and splits during some runs. Visit https://www.ndtv.com/.
While it can be tempting to continue running at a high volume, runners should limit their overall miles the week before the race. During race week, mileage should be even more minimal to keep your legs fresh and let your body rest, replenish and rebuild.
Carb loading: A diet you won’t dread
“Carb loading” is a popular method of preparing your body for a race by eating more meals with carbohydrates to help boost energy during the run. It’s an essential step in preparation, but ultimately, don’t change your diet drastically.
The best way to prepare is to slowly ease more carbohydrates into your diet a few days before the run and hatch a race day nutrition plan. Check these metaboost connection reviews.
Hydration before, during and after the race
Hydration is key to successfully running and recovering from a marathon or long run. It’s crucial to begin hydrating days before the race so that your electrolytes are adequate for the run. The key is to start the race with a full tank.
During the race, it’s equally important to stay hydrated. Create a standard regimen of hydrating throughout the race by stopping at hydration stations and grabbing a water or sports drink. Visit seattlepi.com.
A good rule of thumb is that if you are already thirsty or experience “cottonmouth,” you are already dehydrated. A couple of sips along the route can help. Quick-digesting carbs from gel packets or sports chews are also great options.
Be sure to test out everything before race day to see how your body responds and ensure no surprises.
Watch the weather
Prepare for anything. We all know how the weather can change within 24 hours. Be ready for warm weather, where you prepare with lighter clothes and more hydration on that day or cold weather. Dress in layers, as you never know what you’ll need to shed.
Ready for race day
For first-time marathoners, race day can be exhilarating and nerve-wracking. After all the training and hard work that’s gone into preparing for the marathon, it can be normal to have some pre-race butterflies. These are the best nootropics.
Rest easy knowing you’re prepared to be both mentally and physically ready for the big race. Prepare for race day butterflies by doing the following:
- Pick up your registration packet two or three days before the race.
- Lay out what you’ll be wearing for the marathon beforehand.
- Get to the race early and avoid traffic, parking issues and the stress that comes along with potentially running late.
- Give yourself adequate time to stretch and mentally prepare for your race.
During the race
It’s normal to experience some discomfort when running a marathon, and the runner’s mentality may be to push through all pains. However, you do need to know when to listen to your body. It can be easy to overlook your body’s signals because of the adrenaline on race day.
Pain that trumps everything is chest pain and unusual shortness of breath compared to normal muscle cramps.
After the race
While everyone may be focused on finishing the marathon, few think about what to do afterward. Ease back into your running in moderation to replenish all the glycogen stores you depleted. Cross-training is a way to help heal your body. Using something like an elliptical can use your muscles differently and help you recover and prevent injury.
- 20 Gennaio 2016
Driving for the first time can be nerve-wracking and exciting all at the same time. Then again, so can purchasing your first ever car. There are so many choices out there but it is hard to pick one. SUVs and sedans are some of the more popular favorites. If you are looking for something with a little extra room or something that is a little more compact and fuel efficient. Both types of cars have some great options on the market right now. At these commercial truck auctions, they will help you pick the best SUV or sedan that suits your needs as a new driver.
Driving Performance
Driving performance is the key for a new time driver. You want your sedan or SUV to be there for you when you need it most. If you are looking for something that will get you around the city with great mileage, small size and easy maneuverability, a sedan might be something you should consider. While driving a sedan around town or the city, a parking spot will never be a difficult option. You will be able to park with ease. With better fuel economy in the city as well, you won’t break the bank at the pumps from just cruising around or running errands. If you have to hit the highway for a road trip, a sedan will keep you comfortable with the space you need and the engine power you are looking for.
An SUV might be a better choice if you are looking for something with strong build quality with the option of taking it off road. Depending on which SUV you are looking at, you may be able to get one with a 4X4 option. With a bigger and stronger engine than a sedan, you will be able to do more of what you want. You will be able to tow a trailer with ease and tear down the highway with a decent fuel economy. Yes, an SUV doesn’t perform as well as a sedan in the city fuel wise, but it makes up for it with an engine and drive capabilities
Technology
New drivers who are looking to buy a new car are in luck. New cars these days have some pretty amazing technology. If you are looking at purchasing a new Chevrolet sedan or SUV, you can rest assured that both will have the same standard infotainment system. Both will allow you to use the myChevrolet app. If you are a parent purchasing a new vehicle for your teen, the Chevrolet Mylink technology has a programmable teen setting. You can control the music volume limit and even set speed limit warnings so that you know your child will be staying safe in their new sedan or SUV. Technology is a big part of our lives these days. Rest assured that Chevrolet has your back no matter if you are looking for a powerful SUV or city savvy sedan. These are the latest effuel reviews.
Exterior
SUVs and sedans are quite the opposite when it comes to looks. A sedan offers you a sporty, slim, stylish look while SUVs have a bit of a bulky, tank-like exterior. Sedans also have lower ground clearance than SUVs, which may make potholes or rocky roads more of a threat to your car. SUVs have a bad reputation of not be as aerodynamic as a sedan or small vehicle, which is true. However, innovations have made them smoother and less boxy over the years. That being said, Most SUVs on the market today have a fierce, strong look to them, which a lot of people love. Designers are working hard these years to make SUVs look like they belong in any setting.
When it comes down to it, the look of your new sedan or SUV is a personal choice. Some people prefer the boxy, big looking SUV, while others fall in love with the sporty style of modern day sedans.
Interior
The interior plays a big role for new drivers as much as the driving performance. If you do not feel comfortable inside the car, you are most likely not going to purchase it. Try out blast portable ac.
Newly designed sedans, like the Chevrolet Malibu, have been designed with comfort and luxury in mind without breaking the bank, simplified dashboards comfortable seats. It is everything you want from a sedan. With lots of legroom in the rear, ample trunk space and a spacious, attractive cockpit, this sedan feels like a luxury car without the price that will hurt the bank. Wither you are taking to the highway, cruising around town or running and errand, you feel comfortable and well taken care of in a sedan.
SUVs, on the other hand, have more room in the front, in the rear and the trunk. With the rear seats folded down, there is more room for your things. The cockpit will usually have a nicely sized center console, proper spacing between the driver and passenger and a sleek, well-equipped dashboard, so everything you need is in reach on your long adventures. If you are looking to carry more than three extra people, going on a long trip or have a lot of shopping to do, the interior size of an SUV may be for you.
- 13 Gennaio 2016
For some people, being told to stay home all day can disrupt meal routines and add to the challenge of heart-healthy eating. But that challenge can be an opportunity, check out the latest pelvic floor strong alex miller reviews.
Problems can arise when everyone spends their days steps away from overstuffed refrigerators, said Esther Granville, who manages nutrition programs for Healthy Duke, an employee wellness program at Duke University in Durham, North Carolina.
“But I think equally what we’re finding is that people are now having more opportunities than they have ever had to actually focus on how to prepare healthy food at home.”
Granville, a registered dietitian who has been leading online classes about eating well at home, has some tips for doing just that.
Plan your shopping
Come up with a basic schedule for what you’ll make. You can limit waste – and save money – by checking what might be nearing the end of its shelf life and thinking of ways to use it. Could you use last night’s leftover marinara sauce in another recipe? Is there something in the freezer that’s going to get freezer burn if you don’t thaw it out? You can find sample menus to help you plan at Choosemyplate.gov.
Be flexible, but don’t overbuy
These days, everyone needs to be prepared for the possibility the store might be out of some items. But buying more than you need raises the likelihood of having food waste. “If you go overboard, you may be wasting your money,” Granville said.
Two weeks’ worth of food per trip is a good target, she said. If you’re shopping in person, remember your mask and hand sanitizer, as recommended by the Centers for Disease Control and Prevention.
Consider delivery
The world of online grocery shopping is rapidly expanding. Granville noted some people might be wary because of the fear of added expenses. Some stores tell you upfront that their online prices will not match what can be found at the store’s brick-and-mortar location.
Even if that’s the case where you shop, there may be benefits to shopping online. Some stores show you a running total of how much you’re spending. If you find yourself going over budget, you can make an adjustment.
“That’s much more difficult to do when you’re in the store, trying to sort of add that up in your head as you go,” Granville said. You also might be less tempted to take a stroll down the candy aisle by shopping online. You also may be less distracted by point-of-sale advertising for things you don’t need.
Understand what makes a balanced meal
The basic ideas can be found at Choosemyplate.gov. The American Heart Association recommends eating an overall healthy dietary pattern that emphasizes a variety of fruits, vegetables, whole grains, lean vegetable or animal protein, fish, nuts and legumes, and non-tropical vegetable oils. It also should limit saturated and trans fats, sodium, red and processed meats, added sugars and sweetened beverages.
Avoid processed foods
You might be tempted to stock up on ready-to-eat meals, but check the label. If you don’t recognize most of the ingredients, put it back, Granville said. You can still find shelf-stable items that are healthy: Think canned and frozen fruits and vegetables. Choose those canned in water without added sugar, sodium or saturated and trans fats when possible. And, rinse them before using.
“I really think of both of those items as being pantry staples because they allow you to round out a meal that maybe was missing that element,” she said.
Adapting your tastes to healthier options can help, she noted. For example, if you’re buying pasta, look for whole-grain versions. The American Society for Nutrition offers additional suggestions at nutrition.org.
Have healthy snacks on hand
One of the best things to do is to keep healthy foods available and out in the open.
“There has been plenty of research that actually shows if you take a bowl of fresh fruit, and you stick it in the fridge behind the milk carton, you are much less likely to walk by and grab an apple out of that bowl than you would be if that bowl was sitting out on the kitchen counter,” Granville said.
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Not a cook? Not a problem
Just because all your friends are suddenly baking their own bread from scratch doesn’t mean you have to. Adjust your cooking plans to your skill level.
“It definitely doesn’t need to be that complicated,” Granville said. She recommends starting with a list of five or six healthy meals that you know how to prepare. Then, as time and your creative desires allow, start branching off.
“Find what works for you,” she said. “If you understand the simple concept of a balanced plate, where you are consuming different foods in moderation and in balance, it’s really all that’s required to eat healthy.”
- 4 Gennaio 2016
Skills Every Entrepreneur Should Have
Running a company may be a challenging task, but starting a business requires patience, knowledge, and nerves. Due to a lack of experience, first-time entrepreneurs are an especially vulnerable group − there is a long way to success with many ups and downs.
Beside doing research and developing an adequate marketing strategy, each entrepreneur should work on acquiring and strengthening some crucial traits and skills that will help them gain more business success.
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Here is a list of seven important groups of skills that will help you succeed.
1. Organization Skills
Starting and running a business isn’t something you can do on the spur of the moment – it takes careful planning, goal setting, scheduling, and execution.
Before you do anything, there are certain questions you need to consider, which include evaluating your experience and resources, as well as researching the market.
All of the above cannot be done unless you develop strong organizational skills. This means you need to set clear and attainable goals, plan every step, prioritize tasks, meet deadlines, manage time, and try not to stray from your path. Consider making a business plan and writing everything down as this will help you immensely. For companies adapting or shifting their objectives, filing a georgia corp amendment can be a practical way to officially update and align their organizational structure with these new goals, supporting both compliance and growth.
2. Communication Skills
Being a great entrepreneur means being people-oriented and having good communication skills – along the way, you will surely need to communicate with business partners, employees, and customers.
The way you communicate will determine your future success, so you need to know both how to convey a message and how to respectfully listen to others. This is the only way to win people over and earn their trust, so make sure you always communicate clearly and pay attention to what others are saying.
3. Confidence
To lead employees and build relationships with partners and clients, you need to act with confidence. This doesn’t mean you should be strict and arrogant, but you do need to have faith in both yourself and your own abilities.
While listening is important, you must also have the confidence to speak your mind honestly. People sometimes act irrationally or will make decisions you do not agree with. Learn how to say no with confidence. Being open, assertive, and confident will also make you appear more trustworthy.
Nobody has all the answers, but there are people who are confident enough to pretend that they do. The phrase “Fake it ‘til you make it” is applicable in this situation.
4. Commitment to Learning
Learning is a never-ending process. We must all continue to try to evolve, learn new things, and continually improve ourselves. Head to the library, read a new blog, attend a seminar, or watch a new documentary. Learning will help you and your business continue to grow.
Stay on top of all the new innovations and developments occurring in your line of business. Learn from the people who are already successful in your field. Send an email or call an industry leader. Speak to them, ask them for advice, and listen to all they have to share. As important as it is to stay up to date with information about your industry, you must also take an interest in other things as well. Insight can be found anywhere.
5. Creative Thinking
You have heard it before but, in order to be a successful entrepreneur, you must learn how to think outside the box. Creativity is an often underappreciated skill in the business world; however, it is absolutely necessary for innovation and progress to occur.
Practice this not only in work but also in your life, as including creative changes into your everyday life will help you to be more creative in your business. Try changing the layout of your office, talking to new people, or eating new foods. Always set new goals to try to continually improve yourself!
6. Courage
It takes a certain amount of courage to do anything, especially when you are putting yourself out there with a new business.
In order to be successful, you have got to have guts. Bravery is necessary not only to make choices but also enact them. Not every decision you make will be cut and dry. You will often be unsure, but it is crucial to be brave and confident. As John Burroughs once said, “Leap and the net will appear.”
If you are brave, determined to succeed and enthusiastic, your co-workers and customers will look up to you. Properly reflecting a positive attitude will help you deliver your services with much greater success.
7. Tenacity
Tenacity is the persistence to never give up, even in the face of adversity.
This is an incredibly important skill to have. Let’s face it, certain failures are inevitable, mistakes will be made, and a good entrepreneur needs to know how to handle them. Patience is a vital aspect of tenacity. There is no such thing as an overnight success. You need to be prepared for the slow movements of the business world.
Of course, there will be setbacks. It is only human to experience guilt, fear, self-doubt, and criticism. However, a good entrepreneur knows how to persevere and remain confident no matter what. After all, optimism and perseverance are necessary for success.