fitness goals Archives - Amazing Health Advances

Hydration Tips for Runners, Including Race Day Prep

The AHA! Team — Fri, 27 Jun 2025 05:43:52 +0000

Holly Martin via Dr. Axe – As runners, we all know that we need to be hydrated, but what does that really mean? What happens if we fall short? In this article, I’m going to dive in to exactly what happens (both internally and externally) when we’re dehydrated. In addition, I’m going to examine the best ways to spot dehydration and, most importantly, how to stay hydrated so you don’t have to worry about getting dehydrated in the first place. What is dehydration? Dehydration occurs when our bodies lose vital electrolytes through sweating, which is essentially the body’s built-in cooling mechanism. The American Chemical Society describes electrolytes as salts, ingested mainly through food, that dissolve into positive or negative charges. In the scope of athletic performance, the most crucial electrolytes are potassium, sodium, calcium and magnesium. So why are electrolytes so important for runners? Electrolytes control water movement in the body’s cells, as well as your body’s nerve impulses. This means these salts play crucial roles in brain function, muscle firing and even the beating of your heart. During a training session, the following things happen when we lose these electrolytes: Muscle fatigue sets in earlier. Heart rate increases. Performance decreases. Mental clarity suffers. In addition, dehydration impacts recovery long after the run or training session. Because it impedes your muscles’ recovery process, dehydration during just one workout can actually hinder your workouts for the few days after that. Since your muscles will not have fully recovered, performance may continue to suffer. Signs of dehydration for runners The most well-known indicator of dehydration is thirst. As a general rule, if you’re thirsty, you are likely already dehydrated. In addition, dry mouth, dry eyes and even dry skin can also serve as signals. Look out for headaches and nausea as well! Other lesser known signals include mental fatigue, a lack of motivation and increased heart rate while at a normal run pace. Additionally, over-sweating and under-sweating can both indicate dehydration. Over-sweating is your body’s way of warning you that you are expending energy and losing electrolytes that need to be replaced. Under-sweating is a bit more complicated of a signal. Absent sweating in conditions you would normally sweat in, also known as hypohidrosis, often indicates heat exhaustion, which can be partially, or fully, caused by dehydration. Heat exhaustion refers to any sort of mild heat-related illness. Nausea, vomiting and weakness are all symptoms of heat exhaustion that occur when your body fails to cool itself through sweating. Extreme heat exhaustion is called heat stroke and indicates your body’s total failure to regulate its temperature. Symptoms of heat stroke include high fever, rapid heart rate and loss of consciousness. While dehydration is not always the cause of under-sweating, it is likely a factor if you are under-sweating during a training session. Because of this, be sure to take note of your mid-training sweat levels. Hydrate often to replenish electrolytes if you are over-sweating, and find a way to externally cool down your body’s temperature if you are under-sweating. Dehydration looks different on everyone, so you likely won’t have all of the symptoms mentioned above if you do, in fact, get dehydrated. As a result, it’s important to know your own body and find out what your body’s response is to the loss of those vital electrolytes. Hydration tips for runners: How to avoid dehydration Daily hydration is the easiest way to avoid all of the above symptoms and signals. Experts recommend drinking eight to 10 glasses of water per day, every day, while also incorporating foods with high water content into your diet. Hydrating foods like cucumbers, watermelon, spinach, iceberg lettuce, cauliflower, broccoli, radishes, tomatoes and green peppers are all great options to help you stay hydrated. In addition, you should find a good hydration product that you can use before, during and after your training sessions to replenish any electrolytes your body loses. Good hydration products A hydration product provides key electrolytes (sodium, potassium, calcium and magnesium), as well as crucial minerals, that are typically lost through sweating during a run or workout. Sports drinks are the most common hydration products, but a lot of them can be extremely high in sugar, which can have other adverse effects on your body. When choosing a hydration drink, look for a product that has between 250-350 grams of sodium and under 10 grams of sugar. Be sure to hydrate with this electrolyte drink every 20 minutes or so while training, as well as before and after the session. It can take up to 48 hours to recover from dehydration, but you can avoid it completely by simply drinking enough fluids throughout the day and making sure to hydrate with a high-quality product while training! Race day prep Remembering to hydrate during your workouts and drinking water throughout the day are all steps in the right direction for a hydrated race. However, you should be sure to use all of your training sessions as hydration test runs for race day! If hydrating every 20 minutes on your long run left you with a headache or another dehydration symptom at the end, that’s a good sign that you may need to bump up your efforts and try hydrating every 10 or 15 minutes on your next training run. Give yourself an honest evaluation of how your hydration program works after every training run so you know exactly what your body needs during your big race. Additionally, be sure to check the course and weather forecast before a race. Dehydration is one of the worst surprises to have on race day, but doing a little advance prep can help you avoid dehydration altogether. Checking out the course ahead of time can tell you how many aid stations there will be, so you can pack your own hydration products accordingly. Also, if you know the race is going to be hilly, hot, largely in the sun or heading into the wind, you can try to train in those conditions so you know what it takes to keep your body hydrated for optimal race performance. (Make sure to take the proper precautions when working out in the heat.) Final thoughts As you can see, staying hydrated as a runner is really just a matter of knowing your own body. Monitor your symptoms, and use trial and error to see what works for you. To keep your body hydrated on a regular basis, drink water throughout the day, and drink a well-formulated hydration supplement to replenish any lost electrolytes during your training … and you should be good to go. Holly Martin is a running coach and personal trainer. With a 20-plus-year background in dance, Holly brings a strong focus on technique and mobility to all of her coaching. She trains clients and coaches online with The Run Experience, an online training community for running training programs and workouts. She enjoys writing tips for running that help you become a better, stronger and injury-proof runner. To read the original article click here.

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Fitness Apps Fuelling Disordered Eating

The AHA! Team — Wed, 14 May 2025 05:09:27 +0000

Flinders University via EurekAlert! – With New Year resolutions in full swing and health tracking apps at our fingertips, new research reveals concerning links between health and fitness apps and disordered eating, body image concerns and excessive exercise. “Diet and fitness apps are marketed as tools to improve health, however they may also have unintended negative consequences, such as creating pressure to meet goals, concerns about body image as well as provoking feelings of guilt if goals aren’t achieved,” says Ms Isabella Anderberg in the College of Education, Psychology and Social Work. “Whilst there is evidence that these tools can be effective in increasing physical activity, we’re interested in understanding whether these apps might actually be harmful for some users.” Diet and Fitness apps The use of diet and fitness apps is common among young adults, with an estimated 311 million people using health apps, such as MyFitnessPal, to track their meals, calories, and exercise. Flinders University researchers reviewed 38 studies to examine the links between the use of diet and fitness apps and the risk of users becoming obsessive about weight loss, body image, calorie counting, and excessive exercise. The research found that those who use health and fitness apps regularly were more likely to have problematic habits related to food and exercise. “We found that young adults who use diet and fitness apps have greater disordered eating symptoms, such as harmful or restrictive diets, and have negative thoughts about body image when compared to those that don’t use them,” says Ms Anderberg. Focus on Dietary Restriction and Weight-Loss “The focus on dietary restriction and weight-loss in these apps may feed into restrictive or excessive behaviours raising concerns for those people who have pre-existing concerns about their weight or body image. “While some users reported positive experiences such as increased awareness and motivation, the broader implications for mental health need careful consideration, especially among vulnerable populations like adolescents,” she says. The research also highlights the responsibility that app developers have when designing health and fitness apps to consider the psychological impacts of these tools. Senior author, Professor Ivanka Prichard, says that as more people turn to apps for guidance in their wellness journeys, they should ensure that they are prioritising mental health alongside fitness goals. Being Aware of the Potential Risks “Our findings highlight the importance of promoting healthy body image and exercise behaviours among young adults, and of being aware of the potential risks associated with the use of diet and fitness apps and for users to approach them with a focus on improving their health,” says Professor Prichard. “In a growing world of technology, studies like this are important in shaping future research to provide the best health and self-management information via apps to the wider population,” Professor Prichard adds. The research team noted that more research is needed to understand the benefits and risks related to using health and fitness apps. Self-Monitoring Technology “As self-monitoring technology evolves and new diet and fitness apps are released, it is crucial that research continues to explore potential benefits and any unintended consequences connected to their use,” concludes Ms Anderberg. The article, “The link between the use of diet and fitness monitoring apps, body image and disordered eating symptomology: A systematic review” by Isabella Anderberg, Eva Kemps and Ivanka Prichard was published in Body Image journal. DOI: 10.1016/j.bodyim.2024.101836 Journal Body Image DOI 10.1016/j.bodyim.2024.101836 To read the original article click here.

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7 Commonly Overlooked Steps to Improve Your Health This Spring

The AHA! Team — Wed, 07 May 2025 05:18:45 +0000

Dr. Don Colbert – Embrace the Season of Renewal: Why Spring Is the Perfect Time for a Detox Springtime is often viewed as a season of rebirth, growth, and renewed energy. As the days grow longer and the weather warms, many people experience a surge in motivation and a desire to shake off the sluggishness of winter. Just as we declutter our homes during spring cleaning, our bodies and minds can also benefit from a thorough “cleanse.” A detox or cleanse program can help you start the new season feeling lighter, more energized, and focused on achieving your wellness goals. In fact, it’s the perfect opportunity to hit the reset button on your health and lay a strong foundation for the rest of the year. Why Spring Is an Ideal Time to Restart Your Goals During winter, it’s easy to slip into habits that don’t necessarily serve our health—comfort foods, sedentary lifestyles, and disrupted sleep schedules. With less daylight, our bodies may crave starchy or sugary foods for a quick energy boost, and we often move less due to cold or inclement weather. When spring arrives, it naturally inspires us to become more active, get outside, and lighten our diets. This is an ideal moment to evaluate where you are with your health goals and create a plan to rejuvenate your body. Spring’s symbolism of renewal and growth can be harnessed to your advantage. If you’ve been putting off those New Year’s resolutions or have felt stuck in a rut, a detox or cleanse can provide a fresh start. Instead of feeling guilty about past missteps, you can focus on the positive changes you’ll make moving forward. This shift in mindset is essential for long-term success and can set the tone for healthier choices throughout the rest of the year. The Benefits of a Seasonal Detox A well-structured detox or cleanse can offer a multitude of benefits. By removing certain foods and environmental toxins from your daily routine, you give your body’s natural detoxification systems—primarily the liver, kidneys, and digestive tract—an opportunity to catch up and function more efficiently. Many participants report increased energy, improved mental clarity, clearer skin, and better digestion. In addition to the physical benefits, a detox can also have psychological advantages. It helps break the cycle of sugar or caffeine cravings, reduces dependency on processed foods, and encourages mindfulness around eating. When you consciously eliminate certain foods for a set period, you become more aware of how those foods make you feel, which can lead to healthier, more balanced choices in the long run. Join Dr. Colbert’s Free Detox Challenges If you’re not sure where to start, Dr. Colbert’s Free 7-Day Detox and 21-Day Detox Challenge at DivineHealth.com/challenge offer structured, expert-guided programs to help you on your journey. These challenges provide daily tips, meal plans, and strategies to help you optimize your health and well-being. Whether you choose the 7-day or the 21-day program, you’ll have access to a supportive community and evidence-based resources that make the process both manageable and enjoyable. By the end of the challenge, you’ll likely notice improvements in your energy levels, mental clarity, and overall sense of vitality. Seven Steps to Improve Your Health This Spring 1. Lighten Your Diet Focus on fresh, seasonal produce such as leafy greens, asparagus, and berries. These nutrient-dense foods are high in vitamins, minerals, and antioxidants that help support your body’s natural detox pathways. 2. Stay Hydrated Drinking enough water is essential for flushing out toxins and keeping your body functioning optimally. Aim for at least eight glasses a day. If plain water feels monotonous, infuse it with fruits like lemon, cucumber, or berries for a refreshing twist. 3. Get Moving Take advantage of the warmer weather to exercise outdoors. A brisk walk, jog, or bike ride can help clear your mind and boost endorphins. Regular physical activity also supports the detox process by increasing circulation and lymphatic flow. 4. Prioritize Sleep Quality sleep is vital for immune function, mental health, and metabolic balance. Aim for 7–9 hours each night and establish a bedtime routine that helps you wind down—like turning off screens an hour before bed or reading a book. 5. Manage Stress Chronic stress can lead to hormonal imbalances and reduced immunity. Incorporate mindfulness techniques such as deep breathing, meditation, or yoga to lower stress levels. Even a few minutes of mindful breathing each day can make a significant difference. 6. Limit Toxins Be mindful of the products you use daily, including household cleaners and personal care items. Opt for natural, non-toxic alternatives when possible. This helps reduce your overall toxic load, making your body’s job easier during a detox. 7. Set Realistic Goals Rather than attempting drastic changes all at once, focus on small, attainable steps. Consistency is more important than perfection. As you start to feel better and see results, you’ll be motivated to keep going and build on your successes. Embrace Renewal and Thrive Spring is a season of transformation, and it can be a powerful time to detoxify your body, refresh your mindset, and refocus on your health goals. Whether you choose a short, focused reset like Dr. Colbert’s 7-Day Detox or commit to the 21-Day Detox Challenge, remember that every small step you take matters. By prioritizing nutrient-dense foods, proper hydration, regular exercise, quality sleep, and stress management, you’ll lay a solid foundation for vibrant health. Don’t let another season pass you by without giving your body the care and attention it deserves. Spring is calling you to step into a fresh, invigorating chapter of your wellness journey—so answer the call, embrace the renewal, and watch your health and vitality bloom. Order Dr. Colbert’s Detox Pack here To read the original article click here.

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Fitness Goals This Winter? Get a Personal Trainer

AHA Publisher — Thu, 02 Jan 2020 08:00:02 +0000

Bowling Green State University via Newswise – At the start of every new year, gyms fill with patrons who have fitness aspirations. But by February, the gyms are mostly empty. There’s a way to avoid this, says Nathan Peters: hire a personal trainer. Peters, an assistant teaching professor in Bowling Green State University’s College of Education and Human Development, teaches exercise science courses in the School of Human Movement, Sport and Leisure Studies. “A certified personal trainer, or CPT, will help you get the most return on your investment,” he said. “People often start with lofty goals and the first week or two goes well, but then life starts to creep in and exercising gets pushed toward the back burner.” Even for someone who sticks with the fitness plan longer, over-eagerness at first can mean soreness or even injury. Either issue makes it easy to quit. By contrast, a personal trainer with the right credentials and experience helps keep fitness a priority. “They’ll keep it on your calendar,” he said, “so you’re more likely to stick to it long term and experience the benefits of regular exercise.” Credentials Matter Choosing the right personal trainer is important, but look beyond a simple “personal trainer” title, Peters said. Credentials matter. Several certifications are available, but some are dramatically better than others. “You don’t want someone who just read a book and took an online exam,” he said. At BGSU, students graduate only after completing focused classwork and working more than 500 internship hours with everyone from athletes to people who have specialized needs. The classwork, centering around biomechanics, physiology and anatomy, prepares students for the profession’s most comprehensive certifications. These include the American College of Sports Medicine and the National Strength and Conditioning Association. “Both certifying bodies are considered the ‘gold standard’ of the fitness industry. A certification from one of these organizations is highly regarded,” Peters said. Fitness with Special Health Issues What about people who have health issues as well as fitness goals? Personal trainers become even more critical to success, Peters said. “Many people have additional health concerns,” he explained. “Maybe they recently had a heart attack. Maybe they have diabetes, COPD, multiple sclerosis or another health issue that would benefit from exercise but needs some extra guidance.” It’s very important in these cases, he said, to “do your homework.” In addition to the CPT certification, look for the “CEP” certification, which identifies a certified clinical exercise physiologist. “Whoever you choose to work with, it’s very important that they’re educated and trustworthy,” he said. “You’re putting your health and safety in their hands.” Finding a Personal Trainer Once you’re ready to find a personal trainer, how do you do it? While many fitness centers employ personal trainers on staff, others are independent contractors who meet you at your gym or even at your house, Peters said. Similar to finding any other professional service, an online search will help identify professionals in your area. However, you may need to ask about their credentials. Local community members may find that search even easier. BGSU pairs its resources with local needs by making its Recreation and Wellness Center available to the public for a modest fee. In addition to the fitness equipment and the unusual advantage of a pool, Peters said University students assist patrons as personal trainers. Your Health Matters The most important factor in fitness success, Peters said, is to realize how much it matters. Even though staying physically fit can be a challenge in busy lives, “nothing is more important than your health.” Callout Tips to keep a New Year’s fitness resolution Seek someone to help you. For many people, going it alone is a fast track to giving up. If it’s a certified personal trainer or a friend, finding a social support partner can be a prerequisite to long-term success. Make it a priority. “It’s just as important as picking up your kids from school or going to a meeting,” Peters said. Start slow. An hour of intensive exercise at the gym may be too much to start; it can put you into a yo-yo pattern of exercising too much, then not exercising at all. Work physical activity into your schedule all day long. Instead of thinking of fitness only in terms of going to a gym, ask yourself how you can work physical activity into your schedule. That might mean taking a walk away from your desk every hour or taking the stairs instead of the elevator. Avoid the quick fix. Seeking health and fitness is a lifestyle change, Peters said. “It’s not just a month here or there. It’s important to sustain these healthy behaviors through life so you’re fit, happy and healthy today and throughout your elderly years.” To read the original article click here.

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