Trail running is more technical than road running. It would help if you had different gear and metrics to measure your performance on trails. It involves more stress on your body and mind because you always pay attention to the terrain with all the twigs and turns.

Some of the tips for transitioning to trail running are:

Go Easy with Mileage – We all want to get the same mileage as the road on the trails. I am learning that’s the mistake I’ve been making. Build the mileage slowly on trails to avoid injuries. Running on the trails requires more effort and energy.

Change Your Shoes – Road running shoes are lightweight and keep you fast on paved surfaces. On trails, you’ll need stability, traction, and durability to protect you from uneven surfaces. Visit your running shoe store to get fitted for a good trail running pair. You can check out some trail running shoe recommendations here.

Go Hybrid – You don’t have to ditch road running altogether. A hybrid approach where you alternate trail running days with road running can be great for your body. The softer trails will give your joints the cushioning they need. You will be able to work different muscle groups on the trails and paved roads, leading to a better running economy on the road.

Strength Train – While strength training is essential for all runners, it’s crucial for trail runners. Try glute activation exercises with bands and plyometric exercises to build glute strength. Strengthening the lumbopelvic hip complex, especially the lower back, with exercises such as dead bugs and planks will pay you a high dividend in the form of better performance. Add agility drills for better reaction time.

Performance Metrics – Trail running calls for different metrics. Your pace will be much slower than your road runs, and it won’t be as steady either. Monitoring power and heart rate will give you a better measure of the running workload on trails.

You might be surprised that trail running doesn’t feel as natural as road running initially. Don’t be discouraged; your muscles will get stronger, making your trail runs much more pleasant with a little bit of practice and time.

The post Trail Running 0 (0) first appeared on Tone & Strengthen.

I was surprised to find a research study that found, exercise in the afternoon produces a superior metabolic effect than morning exercise (1).  Then I came across another study that found the body’s temperature rises throughout the day and peaks in the afternoon (2).  

Here’s why working out in the afternoon or early evening might be more beneficial then the morning workouts.

Higher Body Temperature

Human body temperature peaks in the afternoon, which means you’d be able to push harder in the afternoon (2). When the body temperature rises, scientists believe that muscle strength and cardiovascular endurance also peak.

Optimal Hormonal Profile

Our hormonal profile is optimal for muscle growth and strength in the afternoon. Testosterone, a hormone needed for muscle growth (4), is higher in the afternoon than in the morning. On the other end of the spectrum is cortisol, the stress hormone that isn’t optimal for muscle growth. The cortisol levels peak in the morning and then gradually decrease as the day goes on. So, exercising provides the perfect hormonal levels for optimal muscle growth later in the day.

Protein Synthesis Pikes

Protein synthesis pikes later in the day, which means that you can maximize your body’s ability to recover (1). Protein synthesis is affected by the circadian rhythm. Science proves that removing circadian input by exposure to either extended periods of darkness or light hampers muscle growth (5). Activity or resistance training later in the day promotes muscle protein synthesis at night (6).

Higher Glucose Levels

Exercising in the afternoon is metabolically superior to morning exercise because you aren’t in a fasted state. You’ve had breakfast and snacks. When you eat, your blood sugar levels go up. Sugar in the form of glucose is the fuel for higher intensity workouts. You will be able to push harder during your afternoon workouts. Exercising in the afternoon is more beneficial for skeletal muscle insulin sensitivity (1).

Increased Endurance and Power

Working out in the evenings can increase your physical capacity, aerobic capacity, and strength output (3). Exercise training in the afternoon induces a more profound increase in maximal power output (1).

The best time of the day to work out is when you can work out. But I’ve to say, after learning all the benefits of exercising in the afternoon, I’ll leave my speed training and hill repeats for afternoon sessions from now on when I may get more bang for my buck.

References-

1- https://doi.org/10.14814/phy2.14669

2- DOI: 10.1111/j.1600-0838.2010.01212.x

3- https://doi.org/10.1002/mus.20529

4-DOI: 10.1152/jappl.1989.66.1.498

5- https://doi.org/10.1073/pnas.2012450117

6- doi: 10.3389/fnut.2019.00017

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Fitness coaches build a personal relationship with you and help you reach your goals while focusing on mental, physical, and social health. You get the support to be successful.

Want to learn more benefits of hiring a fitness coach? Here are a few:

Education– Fitness coaches want to empower their clients with knowledge. The most important reason for working with a fitness coach is to educate you on all aspects of health, fitness, and exercise. They want you to do well in your fitness journey. Knowing which muscles to work, proper form, and nutrition is necessary to maximize effectiveness and reduce the risk of injury. You won’t find this type of comprehensive good for your fitness education on DR. google.

Personalized Program– Every individual is unique. That means everyone’s fitness abilities and requirements are different. One person can be an elite bodybuilder looking to compete, while the other can come from an injury. A fitness coach will meet you where you are. For example, if you had an ankle injury and are coming back after it, a fitness coach can help you rebuild the muscles and improve mobility. A fitness coach’s expertise can help you with a customized approach.

Goal Achievement– When we start training, we expect to achieve goals like tomorrow. Whatever your goal is, weight loss, muscle gain, or increased mobility, these changes take time to show. When your goals aren’t realistic, it’s easy to get discouraged and have anxiety from this experience. Fitness coaches help you set real and measurable goals. They assess your current fitness level, help you carve out a plan to achieve your goals, and track your progress. 

Motivation– Motivation can be internal or external. You may have some intrinsic motivation to work out, like coming off the blood pressure medication or improving your posture after sitting on the desk for hours. But there are always distractions around us, which can cause loss of motivation. Fitness coaches can motivate you to make it to your workout sessions regularly. 

Fitness coaches observe your behavior and guide you through behavioral modification principles. They can help you overcome the mental barriers that keep you in a bad habit loop.

Accountability– Accountability, and motivation go hand in hand. There are  many times we have gone to bed and said, “Tomorrow I’m going to wake up, go to the gym first thing in the morning!” You hit snooze when the morning comes and stay in the warm bed. A fitness coach will keep you accountable. You are investing your money which is a commitment device of its own. We all want to slack from time to time. A fitness coach will push you to your session and let go of the other temptations. 

Variety of Workouts– If you go to the gym without a plan, you wander from machine to machine not knowing what to do. A fitness coach can help you find a purpose for each training session. If you are already working successfully, fitness coaches can bring an objective eye. They can make necessary adjustments to make your workout more interesting, more challenging, or even just more fun.

Coaches provide unique workouts from their expansive exercise library. It will keep your body guessing and you interested in your workouts. Say goodbye to plateaus. 

Wellbeing– Research shows that physical exercise can help with mental health challenges such as depression and anxiety. A fitness coach is much more than just a trainer. They help you achieve your fitness goals, but they will also help you with other wellness goals like drinking more water and getting enough sleep.

There are so many reasons why a fitness coach is essential to achieving your fitness goals. A fitness coach can keep you accountable and moving forward in reaching health goals even in busy times like holidays and busy workdays!

The post Why Work with a Fitness Coach? 0 (0) first appeared on Tone & Strengthen.

In my experience, New Years’ goal setting isn’t for a complete 360 on your life. It is an opportunity to reflect on the past year’s behavior and make positive behavior changes in the coming year. This year, I am focusing on making small behavior changes towards a big goal in a particular area of my life. According to Psychology Today, this approach will make the resolutions more realistic and easier to sprinkle throughout the year. Here are a few tips to keep your new year’s resolutions.

Dream Big- Big audacious goals are motivating. Don’t shy away from big goals. The key is to focus on one or two big goals in a year and particular areas of your life. For example, set a big goal for your health like training for a marathon or triathlon and a big goal for your financial future to have a certain amount of savings by year-end. Both these goals are specific and aim at two significant areas in your life. Ambitious goals are not only good for you, but they will inspire others around you. You might end up building a big support group of people who want to see you win.

Think Small- Now think small. The big dream will have to be broken down into small steps. Small steps will keep the big dream manageable without overwhelming you. Start with foolproof measures like for marathon running it could be just walking 10 minutes every day, buying a pair of running shoes, and creating a playlist for running. I love making lists of steps to do. Lists of steps, starting with the most doable ones, will give you the confidence to continue. 

Commit Yourself – Accountability is the single most crucial incentive for action. I like to keep myself accountable by entering a contract with myself and sticking the signed contract on my vanity’s mirror. You can get a family member involved to hold you responsible for your goal. There are many ways to create a commitment device. Stickk is one such platform. You can create your goal, assign it a timeline and a penalty. Another way is to pledge your resolution on social media and share your journey throughout the year.

One Step at a Time- Trying to conquer all the steps on your checklist simultaneously is going to be daunting. Soon you will lose motivation and fall back on old habitual patterns. An easy way to get to the big dream is to focus on one small step at a time. A small habit change will lead to a bigger change over time. 

Celebrate Small Wins- Don’t wait to celebrate till you’ve crossed the finish line. Behavior changes are progressive.  Encourage yourself to keep at it by observing a win each time you complete a step. Every small step in this long journey counts. For example, schedule some ME time or get a manicure for logging in 5 miles the first time.

Team Effort Counts- Share your goals with friends and family members. Ask them for support and make them part of your team. Often, we fail because our environment, which our family and friends dictate, isn’t conducive to keeping our resolutions. When you ask your circle of people for help, you make them part of the goal. Tell them precisely what help looks like to achieve your goal. If you can’t get help from your immediate circle, consider seeking professional help. Psychologists understand the connection between the mind and body and can recommend helpful strategies to achieve your goals. 

Offer Thanks- Don’t let perfection be the enemy of good. Any amount of progress is better than none. Sometimes you might even go backward. It’s okay! Please don’t beat yourself up for it. If your goal is a 40-minute workout, but you only squeezed in 10-minutes, be grateful for the 10 minutes. You showed up, and that counts. Practicing gratitude will acknowledge that you are giving it your best. In the long run, that’s what matters.

Dream big, think small, take one step at a time, and practicing gratitude will help you keep your new year’s resolutions way past the first few weeks of January.

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Many of us strive each day to achieve fitness goals. Many of us struggle with the obstacles that we face each day as well. We believe in instant gratification, and when we don’t get the results the next day, we give up. To achieve health and fitness success, it’s crucial to stay focused and keep the journey fun and upbeat. You’ll be more successful if you know what your goals are and how you’re going to achieve them. My top three success strategies for achieving fitness goals are listed below.

Prioritize Fitness – My clients think they aren’t achieving results because they are lazy and don’t have enough time. Yes, I’ve had that conversation with them many times. That’s not true. I say to them if you were to look at all the areas of your life, would you say that you are lazy? I didn’t think so.
And then there’s the time! Life can get busy. Maybe, you have a big project for work, you’re chauffeuring kids, or you are going through a life challenge like job loss. There is nothing better than moving your body when you are busy. You will have more energy and focus, which will lead to more productivity. If you want lasting and sustainable results from your fitness journey, you need to make it part of your lifestyle. Making fitness a priority is essential.

Stay Positive – We’ve all been there. Embarking on a new fitness adventure, all pumped up and motivated, and then we hit an obstacle, or the results don’t follow. We get frustrated. We start talking negatively to ourselves. It’s important to stay positive. Practice positive thoughts. Surround yourself with friends and family members who will uplift you.

Celebrate Small Wins – Breaking down long-term goal into smaller, manageable milestones is essential. Further breaking those smaller milestones into actionable steps in daily life will give you a way to succeed every day. Make sure you celebrate your small wins. For example, spend a few minutes watching your favorite Netflix show or talk to a friend to celebrate your successes.

We all want instant results, but that’s not realistic. Feel good about the fact that you’re showing up and putting in the work. Honor your progress and enjoy the journey. This way, you’ll be able to achieve your goals faster.

The post Success Strategies for Achieving Fitness Goals – Part 1 0 (0) first appeared on Tone & Strengthen.

Whether you are tackling your first 5K, upgraded to an 8K or are running a marathon, racing isn’t difficult if you are prepared for it. There’s no need to be stressed out, after all, racing is fun.

Here are some important steps to practice before the race and during your training to prepare for your next race.

Make Sleep a Priority – It’s important to log proper amount of sleep for your recovery and to be ready to race. Try to get at least seven to eight hours of sleep each night during your training. Research shows even sleep lag can impede your athletic performance. Try to be well rested as the race day approaches.

Practice and Plan- Practice makes you perfect. Running several times, a week during the training is going to get you ready for race day. Working with a coach or using a training plan is good idea.

Know the Racecourse- Familiarize yourself with the racecourse ahead of time. If you are local, it’s a good idea to run the route or drive or bike on it. If you are going to be traveling to the race, see the racecourse map. Outline the hills and the flats. Know when you are going to push and when you are going to backoff. Outline the fueling stations and where and how often would you like to stop. Determine your fueling strategy ahead of time. Would you like to take energy gels and how often?

Set a Goal and a Backup Goal- We all have a goal pace set for our races. I know many people achieve their goals. Keep in mind, things happen on race day that are out of our control. Things like weather, your stomach, cramps, and the list can go on and on. Keep a backup goal in case things don’t go your way on race day. Just finishing is a great goal to have too.

Hydrate Before and During the Race- Dehydration will not only make you feel sick you, but it will also hamper your performance. It’s good to practice hydrating before, during and after long runs. Practice will make you perfect.

Eat Familiar Meals- Practice what you eat the night before the long runs during your training. Try to stick with those foods for race day as well. If you are traveling and will be eating out, stick with simple foods like bowl of rice with chicken or noodles with chicken and boiled egg. Don’t go out trying sushi and steak the night before the race.

Get Ready the Night Before- Lay out your gear the night before. Make sure you have everything you need including your bib and you know where and how to pin it. Remember body glide for long races and shoes that you have ran with. It’s best not to try anything new on race day.

Stay Upbeat and Positive- Maintain a positive attitude and upbeat mode before and throughout your race. The last half of most long-distance races requires mental strength. Keeping a positive attitude will help you achieve your goal pace and enjoy the race.

Arrive Early- Plan to arrive at the race well before the start. This way you will have time to use the bathroom, and warm-up. Your first sprint shouldn’t be to the starting line.

Start Out Slow- You don’t need to win the race in the first mile. What you knew that? Start out slow and pace yourself out. Trust your training and have confidence that you will do well. Leave some energy stores for the final sprint.

Relax and Enjoy the Run- Yes, it’s true! Runners are competitive and Type-A people.  What can I say? We sometimes get carried away with our goals and where we want to place. Focus on the fact that races are positive community events. Try to keep yourself calm and relaxed by following a pre-run calming routine like breathing mindfully, stretching, and maybe listening to your favorite music.

After spending weeks training for your first race, you don’t want the last-minute stress to keep you from performing well at the race. To ensure your race day goes effortlessly try practicing these tips before race and during the training. These steps will ensure that you are prepared for what’s to come on race day.

The post 10 + 1 Tips for Successful Race Day 0 (0) first appeared on Tone & Strengthen.

Next month is Breast Cancer Awareness month. 

Tone and Strengthen is raising money to help women with breast cancer and is hosting a donation-based yoga flow with a breast cancer-awareness theme to benefit Living Beyond Breast Cancer.

The event will teach women how to do self breast examinations and will take place at 

Northampton Township Municipal park, PA 

on Sept 24th, 2021 @ 9:30 a.m. 

Open to the community. All levels are welcome. So bring your yoga mat, wear your best pink or teal outfit and join us for a donation based yoga class. We’ll raise awareness about breast cancer while practicing relaxing yoga flow!

Class taught by Aesha Tahir, founder of Tone and Strengthen

*Suggested donation of $5 paid thru cash or Paypal-  paypal.me/toneandstrengthen . All proceeds will go to Living Beyond Breast Cancer.

The post FREE Breast Cancer Awareness Yoga in the Park 0 (0) first appeared on Tone & Strengthen.

There are many ways of going about it. I’m sure you know a few of those ways yourself. To make it easy for you I’m going to share a 30-day self-care calendar in this post, and I challenge you to follow this calendar this month.

You’ll love this self-improvement challenge. Taking care of yourself will uplift your whole life. Just like any other challenge it might not be easy but perseverance is the key to a successful self-care journey.

You can take this challenge and personalize it as well, be flexible, and fit it into your budget. Need alternative ideas and you are stuck. Leave a comment below and I’ll help brainstorm with you! 😊. Also, I’d love to hear how you feel during and after! Comment below or on IG and FB.

Self-Care Challenge

Read on for 30 uplifting self-care challenge items, day by day.

Day 1: Go on walk alone

I love nature and I have talked about it in my blogs how research shows that nature benefits us in many ways. So, let’s kick off the challenge by getting out in nature. Find a trail nearby and take a stroll on it. Go alone and try bringing your attention to your breath and notice the surroundings. This walk will sync your body and mind. Inhale the colors of the trees around you and exhale the soft earthy feel of the trail under your feet.

Day 2: Drink water often

Drink water as much as you can. You can follow the 8 X 8 rule, drinking 8 oz every hour for 8 hours. Make it a habit to have a glass of water in front of you. Drinking water first thing in the morning has many health benefits so keep a fresh glass of water on your bedside table.

Day 3: Be kind

Show kindness and share your love. Give a gift, a thank you note, or words of appreciation to someone. Oscar Wilde said: “The smallest act of kindness is worth more than the grandest intention.” Your kind act doesn’t have to be big. 

Day 4- Unplug social media

Social media accounts are a great distraction and that’s why it is so tempting to engage on social media. Studies show that social media increases depression and loneliness. It’s best to take a break from social media. Unplug yourself from social media. Ask your family member to change the password for you. You don’t have to go all in but, starting with one day of social media detox would give you a good start. See how you feel and how much time you gain back today.

Day 5- Read

I don’t have to say much here. Do I? I never get tired of reading. Pick a book and immerse yourself in the words. Books have the unique ability to convey knowledge and inspire action. You will learn something new, and you will be doing something for yourself. 

Day 6- Talk to an old friend

Memories of days past can cheer anyone up. Nostalgia is good. So, try to get in touch with an old friend. 

Day 7-Cook something new

Try a new recipe, maybe from a different culture. Cooking for yourself is distressing and eating nutritious home cooked meals make you feel better. 

Day 8- Organize

Try to organize one drawer or closet. Pick one bite-size area in your home and try to spend just an hour. Don’t overthink it. Find the items you aren’t using and donate them. Organizing will make you feel productive, and you will be able to enjoy the cleared-out drawer or closet for days to come.

Day 9- Play

Stop being serious. Play a prank at work or with your family. Watch a funny movie or TV show. My favorite show is “Friends”. 

Day 10- Get a massage

Schedule a massage for yourself and make sure that you go for it. Research shows that low pressure massage reduces depression, anxiety, and heart rate.

Day 11- Practice gratitude

Want a life hack? Practice gratitude. Take just five minutes today write down the names of three people and three things you are grateful to have in your life.

Day 12- Simplify

Take an inventory of what’s the most stressful area in your life. Meals, work, kids’ schedules, or home projects. See if you can rearrange just one area. Maybe hire help for home projects. Set aside a weekend to conquer the project yourself which has been on your mind. Often we make things more complicated than they are. Delegate some work or rethink the process and it will open up your mind’s real estate for other work that you need to tackle.

Day 13- Go for a Mani/Pedi

Take care of yourself today. 

Day 14- Eat Clean

Okay, I know you love processed food. Those Doritos and Oreo cookies are the best aren’t they. Well, they are not the best for your wellbeing! Today’s challenge is to ditch the snacks and eat whole foods just for a day. Give it a try.

Day 15- Meditate or pray

Today’s challenge is to give yourself 10 minutes of silence. Just focus on your breath or say a prayer. Evaluate where you can make a 10-minute space in your day to continue this practice.

Day 16- Attend a fitness class

Go to your favorite group-ex class or maybe try a new type of class. Try Piloxing, or Zumba toning if you have never taken these before. Can’t leave the house, we got you covered. Try a virtual group-ex class.

Day 17- Watch a Ted-talk

Instead of watching TV or spending hours on social media, listen to a Ted Talk today. Learn something new and get inspired. 

Day 18- Meal prep

Meal planning and meal prep do seem like a lot of work upfront, especially if you’re deep in a busy season, but they truly are the best forms of self-care. Planning for your meals (and meals for your family) and doing some weekend prep means that you can eat well without a lot of extra planning and thought each day.

Day 19- Donate

Look in your closet. Are there outfits in good condition that you haven’t worn in a while? Pick three things and donate them.

Day 20- Air out the house

Today let fresh air into your home. The breeze will feel good and freshen up your whole home. 

Day 21- Practice yoga

Yoga is a great way to practice self-care because it slows down the breathing and relaxes your body. Try a virtual Yoga class.

Day 22- Date yourself

First, plan this date so it actually happens. What makes you happy? Write down three activities that make you smile. Set aside 3-4 hours in the day to make those things happen. I know for me it would be going for a run on a trail, eating a yummy cupcake, and taking a hot bath.

Day 23- Eat outdoors

Being home all the time during pandemic made me realize that eating at home all the time gets boring. It’s easy to break monotony by taking your meal outdoors. Sit out on the deck or pack a picnic meal and drive to the park. 

Day 24- Get a hairdo

Get a blow dry or freshen your hair cut. Enjoy the scalp massage while the stylist shampoos your hair.

Day 25- Affirmations

How you speak to yourself dictates how you live your life. Write down three affirmations for your-self and say them out loud to yourself during the day. Show yourself some love and encouragement.

Day 26- Take a bath

Anything can be fixed with a long soak in the bath or under a hot shower. 

Day 27- Listen to music

Listen to your favorite playlist for as long as you can. Charles Darwin said, “If I had my life to live over again, I would have made a rule to read some poetry and listen to some music at least once every week.”Recent research shows that listening to music improves our mental well-being and boosts our physical health in surprising and astonishing ways.

Day 28- Watch a sunset

Next, either get outside early or step out in the evening to watch the colors of the sun as it moves. Really notice the waves it makes in the sky and the beauty of a simple sunrise or sunset.

How lucky we are to know the sun will be there for us every single day.

Day 29- Write a love letter

Write a love letter to yourself. I know it sounds silly. Talking from experience, it’s very hard to do. When you write it, you will find out a lot of your strengths. You will get to know yourself better. Self-love is important. 

Day 30- Reflect

It’s the final day of our self-care challenge. Time flies! Right? This day is for reflecting upon the last 29 days. What did you like in this challenge? What habits will you continue going forward? 

The post 30-Day Self Care Challenge 0 (0) first appeared on Tone & Strengthen.

This 60-minute class will open with a short meditation, move through seated warm-ups, and progress to standing poses using the back of the chair for balance.   Debbie will offer variations and options throughout the practice so that you can tailor your experience to meet the needs of your mind, body, and soul. Feel both soothed and energized with this accessible yoga practice.

Set up your device and have a seat! 

Debbie’s teaching is passionate, respectful of individual bodies, attentive to alignment, and characterized by thematic flows. Delivered with compassion and humor, her teaching is designed to leave the practitioner feeling inspired and empowered. Debbie completed her yoga teacher training in March 2019. Debbie has been practicing yoga since 1994. She is constantly inspired by the power of yoga to strengthen, heal, and reawaken the awareness of the miraculous sweetness of life. She likes to share this power of Yoga with her students through her teaching.

*An upright chair like a kitchen chair or a stable folding chair is recommended for this class* 

The post Chair Yoga with Debbie Kell Sept 16th –Oct 21st 0 (0) first appeared on Tone & Strengthen.

This 60-minute class will open with a short meditation, move through seated warm-ups, and progress to standing poses using the back of the chair for balance.   Debbie will offer variations and options throughout the practice so that you can tailor your experience to meet the needs of your mind, body, and soul. Feel both soothed and energized with this accessible yoga practice.

Set up your device and have a seat! 

Debbie’s teaching is passionate, respectful of individual bodies, attentive to alignment, and characterized by thematic flows. Delivered with compassion and humor, her teaching is designed to leave the practitioner feeling inspired and empowered. Debbie completed her yoga teacher training in March 2019. Debbie has been practicing yoga since 1994. She is constantly inspired by the power of yoga to strengthen, heal, and reawaken the awareness of the miraculous sweetness of life. She likes to share this power of Yoga with her students through her teaching.

*An upright chair like a kitchen chair or a stable folding chair is recommended for this class* 

The post Chair Yoga with Debbie Kell 0 (0) first appeared on Tone & Strengthen.