HOW MUCH DO YOU NEED TO TRAIN TO RUN YOUR FIRST 10-K RACE? If you possess a good level of fitness you probably could run a half dozen miles on very little training. The same if you have run a 5-K or an 8-K race before. You might be sore the week after a 10-K race, but you still could finish.

Learn about the components of exercising and personal training routines like warm up, stretching and cool down.

Most nutritionists today practice allopathic nutrition. I will describe a few examples. Calcium is usually prescribed to individuals with osteoporosis. Niacin is often prescribed for high cholesterol or poor circulation. Vitamin B-6 is frequently prescribed for circulatory disorders. In each case, a nutrient is utilized as a “universal” treatment for a given condition. These various supplements are prescribed to treat the disorders often with total disregard for the unique qualities that make up each individual’s metabolism. This is an allopathic approach to nutrition. What is so confusing and confounding about nutrition today is that many people are helped by these protocols and many are not helped. Some, perhaps, are made worse.

Vegetables are not just healthy and support your immune system a recent study from the University of Exeter also suggest vegetables rich in nitrates (such as beetroots, spinach, lettuce or radishes) may help to improve your stamina.

The research team around Professor Andy Jones tested the effects of organic nitrate supplementation or simply a diet with foods high in nitrates (beetroot juice) in 8 males. Their assumption was that the consumption of beetroot juice would reduce blood pressure in the test condition and moreover that with a diet high in beetroot juice the muscle oxygen needs in low intensity exercise (i.e. jogging) would be reduced and in high intensity exercise (sprint to exhaustion). This would lead to greater tolerance or better performance.

The Gastrointestinal tract has historically been considered only to be the organ responsible for digestion, absorption and excretion of foods/nutrients. But it becomes more and more clear that is has importance in many other aspects of health and well-being so it for example plays a role in several aspects of immunity.

Micro organisms have a major role in gut function and health, the lower part of the gut is usually habited by several millions of beneficial bacteria. They help breaking down nutrients such as fibres, enable absorption and production of some vitamins and moreover they also prevent the spread of ‘bad’ bacteria which may cause diseases such as diarrhoea or even forms of cancer.

Maximum results in minimum time – what if there was one workout that could improve aerobic fitness, strength, speed, power, agility, and provide a mental challenge?

Step forward kickboxing as one of the best all body and mind workouts you can do, burning huge amounts of calories in every session. It delivers so much in just the one workout:

A marathon will richly reward you for good preparation, and punish you for not showing this event the respect that it deserves.

A wise man who was asked how to eat an elephant, replied “one bite at a time”! Marathon training should be approached in the same manner, set small goals and slowly increase your training distance – add no more than 2-3 miles extra per week. Can you already run for 30 minutes non-stop? If not, then this is your first goal.

Q:  My arms are a flabby mess. Do you have a simple exercise to tone them up?
Absolutely! I've got just the thing. When you have sculpted triceps you free yourself from having to wear those loose, long-sleeved shirts. Go ahead and fill your closet with short-sleeved shirts. Better yet — go sleeveless! With toned triceps you [...]

Is yoga a good alternative for cardiovascular exercise if your goal is to burn calories and shed fat?

Absolutely! Although, be aware there are various types of yoga, from slow, graceful meditative yoga to vigorous, fast paced yoga, and even yoga performed in desert like temperatures. So which form is the best for a person whose aim is to shed some kilos or increase their cardio fitness and keep their heart and lungs functioning optimally? Read on.

Preparing your mind

The most important factor when preparing to run a marathon is your mental preparation. A positive mental attitude will help even someone with just an average physical fitness level make it to the finish line. A few key points to try include: