Consistency is a bridge; it connects your efforts to your accomplishments.
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“You Become What You Think About”
This week’s post was inspired by some takeaway’s from Brian Tracy’s book “Million Dollar Habits”
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If you want to change your body, exercise. If you want to change your life, become a runner.
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“Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” —Dr. Alex Ratelle, former masters running great
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Alcohol is one of the worst things you can ingest during your eating window if you’re using IF. Alcohol will dehydrate you quickly and is full of empty calories, which is a waste. You are better off to avoid alcohol completely when using an intermittent fasting method.
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Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to weight loss.
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“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan MacDonald
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Intermittent fasting can cause constipation and dehydration. The easy way to prevent this is to increase your water intake and add some high fiber foods or a supplement to your diet.
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“Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors
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If you’re not ready to implement a method where you’re counting down and tracking time, start small with a food curfew. Regardless of how early you eat breakfast, establish a time in the afternoon or evening and limit yourself to water or unsweetened tea at night.
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“Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.” —Joe Henderson, runner/writer
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Bake, don’t fry. You'll save calories and lower your risk of heart disease. If you need it crispy, try an air fryer to avoid the oil and grease.
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“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.”
— Dr. George Sheehan
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“The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.” —Runner’s World editors
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Intermittent Fasting aka “IF” is a healthy and natural way to regulate your body’s digestion system and detoxify and restore the cells. Even though intermittent fasting is good for you, there are certain situations where IF is not recommended.
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“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” —Dave Martin, Ph.D., exercise physiologist
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