Sacramento Running by Heather West, Guest Blogger

Meg White • January 6, 2017

Inhale. Step. Step. Exhale. I wiped the sweat off my forehead with my sleeve and drank some water. My breathing and the sound of shoes hitting the pavement echoed in my head. The huge groups of people cheering on both sides of the race course made me so happy. Their smiles and positive cries gave me energy. When I saw the sign that said “Mile 26” I was in a state of disbelief. Is it really almost over? I turned to my friend who had run last 5 miles with me and said “We’re almost there. I can’t believe it. WE’RE ALMOST THERE!” Finally, we turned the corner and I saw that banner that said “FINISH” in big letters, and I saw the volunteers holding out the medals and I don’t think I was thinking about anything. I just felt joy at reaching the end of this adventure. I made my last sprint over the finish. There was a huge smile on my face. I had just finished my third marathon.

Four years ago, my Dad ran his first marathon at the age of 54. I was inspired and wanted to see if I liked running and how far I could push myself. My goal is always to finish a race and have a great time doing it. There are many aspects of running I enjoy. One of these is the feeling of joy and accomplishment I get when crossing the finish line. If you want to try something new and see if you enjoy running or walking, I suggest you start off with a 5K. That is 3.1 miles and you can walk the entire thing. It is especially fun if you get friends and family together and all walk or run together.

Here are just a few races in the upcoming months that sound pretty exciting. The summer months are not popular for longer distances but I like to do some fun 5Ks for good causes during these months.

May

May 4 – Fair Oaks Sun Run 5 Miler. http://www.fairoaksfiestarun.com/. Distances – 5 miles, 3 miles. I think it would be fun to run among the chickens! You can count on good weather and a challenging course.

May 10 – Komen Sacramento Valley Race for the Cure. http://www.komensacramento.org/komen-race-for-the-cure/. Distances – 5K, 10K. This was my first 5K so I really enjoy it. Put on your finest pink and support this great cause. This is a good race if you want to walk too.

May 24 – No Excuses 5K. http://www.noexcuses5k.com/. Distance – 5K. You run through Land Park, which is a great location. Very casual atmosphere. I know several people who have done it and had a great time.

June

June 8 – Kaiser Permanente Women’s Fitness Festival. http://www.womensfitnessfestival.com/. Distances – 5K, Half Marathon. I have done this fun women’s only race for the last three years. The course winds through downtown and midtown, and ends at the Capital where they treat you to a healthy breakfast from Whole Foods. The proceeds benefit WEAVE.

July

July 4 – Folsom Firecracker. http://www.folsomfirecracker.com/page.asp?id=28. Distances – 5K and 10K. Walk a few miles before going home to enjoy your BBQ! This is a popular date for Fourth of July races. Check online closer to July for one in your neighborhood.

July 25 – Fab 40s 5K. http://fab40s5k.org/. Distance – 5K. I love doing races in great locations, and I have walked through this neighborhood many times. Proceeds benefit Alzheimer’s Association.
Check out my article in each issue of Health and Fitness for upcoming events, motivation, and tips on how to get active.

Heather West has been running for the last four years. She currently writes for Active.com and has completed 3 Marathons, 9 1/2 marathons, and 1 triathlon (so far).

New Years Day: Sweat for a cause

By Meg White • December 28, 2019
A group of women are posing for a picture in a gym.

Happy New Year!

By MadDog Meg • January 10, 2019
Our New Year’s Day 2019 Workout Crew

Refit Restorative Exercise with Miya Simpson

By MadDog Meg • January 30, 2018
One of the trivia questions I ask in my breathing workshops is: Which movement happens more often, breathing or blinking? The correct answer is breathing, because we don’t normally blink in our sleep. But why does breathing matter so much? The movements that we do most have the greatest impact on our functioning and performance. 

 Can you imagine doing jumping jacks while holding your breath? Breathing impacts our external movement, our digestive system, our sleep, and our nervous system’s communication. When breathing is inefficient, the brain perceives this as a threat to life, and normal functioning is disrupted. The “fight or flight” mechanism gets turned on, posture muscles get recruited (compensate) to do the job of the breathing muscles, and so begins the injury cycle. For these reasons, restorative breathing exercises are a foundational component of all our exercise programs. 

Office, car, computer, and cell phone postures have played a huge role in the dysfunctional breathing epidemic in our culture. Whether you’re training for sports or everyday life, your training demands efficient breathing. My favorite strategy to improve this critical movement: balloon breathing. There are several techniques, but a great start is 90/90 balloon breathing. Balloon breathing trains the “core”, and by “core” I mean the diaphragm, which is the true core. The diaphragm is our primary breathing muscle. When we help the diaphragm do its job, we release tension in all the muscles of the torso that were compensating for the weak and poorly positioned diaphragm. Blow the balloon up with 4-6 breaths in a row, always inhaling through the nose and exhaling through the mouth into the balloon. Then hold the breath at the end of the exhale for 3-5 seconds, empty the balloon and begin again. 

 Why does breathing matter so much? Well Neil Rampe the Head Athletic Trainer for the Los Angeles Dodgers put it this way "It's like driving with your alignment off, you can compensate by over-steering, but if you don't correct it, your tires wear out after 30,000 miles instead of 60,000". Efficient breathing is one of the best gifts you can give to yourself. Try balloon breathing 3-4 times a day to start reaping the benefits of efficient breathing. 

 For more techniques on how to build a strong foundation come to our next free workshop on Feb3rd from 12pm-1 pm at Action Fitness Community in East Sacramento.
Two burritos are on a plate on a table.

3 Ways to Add Veggies to Breakfast

By Meg White • January 9, 2017
Most of us know we could add some more vegetables to our daily menu. Vegetables provide vital water, vitamins, and minerals to our diets. Starting off with a serving of vegetables is a great way to kick off a nutrient packed day! Here are a few ideas on how to add more veggies to your daily routine: 1) Fruit and Veggie Smoothies
A pair of black and white sneakers with the words `` end homelessness '' written on them.

WIND Youth Services Workout

By Meg White • January 9, 2017
Homelessness among teens in Sacramento has sky rocketed over 500% in the past few years. Wind youth services is Sacramento’s only non-profit specifically working to tackle this dire problem. I have worked with Wind in the past, and they are an amazing organization. For the month of November, I invited everyone at my studio to get involved by donating items on their supply wish list.
Two women holding a sign that says health at every size principles

Health At Every Size: LIVE!

By Meg White • January 9, 2017
Health At Every Size: LIVE! was a huge success.
A collage of four exercises including squats plank up lunges and push ups

Fitness Anywhere

By Meg White • January 9, 2017
Fitness Anywhere As seen in 
A poster that says strive for progress not perfection

Sticking to your New Year’s Resolutions

By Meg White • January 9, 2017
And some moves to help you get there… Click here for the Sac and Company segment that inspired this blog Every January 1st (or the first Monday of a new year) gyms, parks, and fitness trainers are swarmed with people hoping to make this year different from the last. The reality of the matter is 1/3 of the people who make New Year’s resolutions are give-up before February 1st , 73% give up before meeting their goal, and only 8% are successful. So why make resolutions at all? If you don’t make them you can’t break them right? The flip side is if you don’t make them, you can’t achieve them either. Making a plan means you’ll likely do better than you would if you had made no plan at all. So how do you get into that elite group of 8%? Bottom Line – don’t stress about it. Here are some tips on how to make this year a healthier one: 1. Having a plan is better than none at all . In the words of Bruce Lee:
A group of people posing for a picture in a store

Shop East Sac Holiday Fun Run

By Meg White • January 9, 2017
This year Small Business Saturday coincided with Shop East Sac. Shop East Sac is a passport program put on by the East Sac Chamber. Participants visit at least 10 small local businesses to receive a stamp, which makes them eligible to win a $1,000 Shopping Spree. To support small local businesses, work off some holiday calories, and get some activity we decided to do a Holiday Fun Walk/Run. Everyone was all smiles at the start of the walk/run
A woman is giving a man a massage in a chair

On Recovery

By Meg White • January 6, 2017
When race cars speed around the track they burn rubber, loosen screws, and use gas. Any car that doesn’t stop for the pit crew isn’t going to last very long on the track, or in the race circuit. It’s surprising how cars resemble the human body. And how much our lifestyles have changed our bodies from luxury sedans to race cars. Our high paced life style leave some bodies in the dust. It’s always interesting to see the 70 year old in the assisted living facility, who needs help tying their shoes- and the 70 year old still completing 5K’s, and out running the 30 year olds. You have to ask yourself how you want to age, and what you can do to accomplish your goals. We treat our bodies like race cars, and rarely stop by to see the pit crew. To reach and maintain your fitness goals, and get the most miles out of your ride it’s important to take the time for regular tune ups. After all your body is the only vehicle you get. Check out my 4 Tips to A Speedy Recovery and a Long Ride 1) Sleep- A recent study showed that dieters that got 7.5+ hours of sleep regularly, lost twice as much fat as their sleepy counter parts. [1] Not sleeping enough can cause your body to store fat, increase your blood pressure, decrease your ability to perform regular tasks, and have negative effects on your immune system. The average adult should regularly get 7.5-8.5 hours of sleep. 2) Hydration- In spite of the fact that about 75% of the body and lean muscle tissue is water, many still load up on sugary sodas and caffeinated drinks to quench their thirst. Studies regularly prove water’s ability to speed up the metabolism. Being properly hydrated ensures you’ll be able to work your hardest during your work-out, and recover faster by transporting nutrients where they’re needed. Proper hydration can also increase energy and ward off chronic disease and pain. Hydration is more than water. Electrolytes are also key to staying hydrated. Check out the TrainHardOrGoHome blog or Facebook fan page for an easy homemade Electrolyte recipe, or try coconut water. Exercising adults need 80-96 ounces of water per day. Caffeine, intense exercise, and a weight loss goals means more H2O. 3) Post Work-Out Nutrition – After your work-out you’ve depleted your body of glycogen, and torn down your muscles. The next step is to rebuild them. Your body uses carbs to replenish energy and aid in the distribution of protein to repair muscles. You have a 30-45min window when your body is best able to absorb nutrients. Eating you largest meal and being sure to include both protein and carbs are vital for the most efficient recovery. For maximum recovery shoot for between 0.15-0.25 grams of protein per pound of your body weight and between 0.25-0.4 grams of carbs per pound of body weight. If you’re very overweight, use your goal weight when calculating how many carbs/protein to eat. 4) Flexibility Training- Flexibility has to do with the ability of your body parts to use their full range of motion. Limited range of motion can lead to chronic injury, pain, permanent joint damage, and decreased strength potential. Keeping all your muscles flexible puts less stress on your joints and back. A regular flexibility routine is vital to reaching your full fitness potential, and maintaining it. After warming up, stretching should be performed before and after work-outs, and daily for maximum benefits. Yoga is also a great way to increase flexibility. As you speed through your daily tasks, and work-outs be sure to take the time to rest and recover. Remember you can’t trade your body in. If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Mention this article for a free work-out and come see for yourself.
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