OH, THOSE AWFUL SIDE STITCHES!

Side Stitch

So you’re feeling good and decide to add running to your daily workout but then those annoying, painful side stitches show up! Here are some wonderful tools to help avoid that pain and keep you in the game.

The most effective way, to prevent a side stitch is to:

1. Be sure to take deep full “belly breaths” while running. This will allow the diaphragm to lower fully and reduces the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm then becomes stressed, and a “stitch” may result.

2. Another way, to prevent stitches, is to make sure you include a warm-up that helps you gradually increase your running speed. If you head out in an all-out dash out the door you’re more likely to take quick, short, shallow breaths, inducing a side stitch cramp.

3. Make sure you are hydrated (that doesn’t mean taking a gulp before you run out the door).

4. Give your body enough time to digest your pre-run meal. What you eat ahead of your run can impact your gastrointestinal tract causing agitation. Notice if you get side stitches when you eat a certain food.

5. Elimination. Make sure you’ve completely moved your bowels before you run.

Finally, if you do experience a side stitch. Slow down or stop and massage it using moderate pressure with the heel of your hand. It will usually go away in a few moments.

Do you feel your metabolism has slowed down?

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Do you feel your metabolism has slowed down? No worries there are several things you can do to speed it up —even if you’re getting older!

Drink 8-16 ounces of warm lemon water first thing Morning Lemon Water:
Drinking 8 ½ cups of lemon water a day first thing in the morning can cause you to burn an extra 96 calories a day. Lemon water can also help your liver detox and helping your metabolism run more efficiently

Sprinkle Cinnamon:
1 1/2 teaspoons of cinnamon a day can help regulate glucose levels, which in turn helps control weight gain. As a bonus, it can also actually help you feel full faster.

Green Tea
Drinking green tea can increase your metabolism by 4% over a 24 hours allowing you to burn up to an extra 70 calories a day, without no effort. Green tea has also been shown to aid healthy glucose levels, suppress fat absorption, prevent insulin spikes and reduce appetite.

A Dash Of Cayenne Pepper:
Cayenne pepper is known to boost the metabolism by an extra 15 to 20% up to 2 hours after consuming (OH MY). It also increases fat oxidation which will allow your body ti use fat as fuel. In addition, cayenne pepper helps suppress the appetite. As well as lessening the cravings for fatty, salty, and sweet foods.

Get Diesel:
Yes we all know having muscles looks more attractive but it also gives you a higher metabolism. For every extra pound of muscle on your body, it can burn up to an additional 30-50 calories extra a day.

Eat protein:
Your body uses about 10% of its calories to digest foods (thermogenesis). Therefore since it takes longer for your body to digest protein than carbs or fat, eating a high protein diet can boost your metabolism simply by eating high protein diet.

Swap Monotonous Cardio for HIIT:
High Intensity Interval Training like the Insanity Program will boost your metabolism for up to 24 to 48 hours after your workout is complete. As opposed to sustained cardio like running, whereby your metabolism is primarily raised during the workout and then returns to normal afterwards. With HIIT, it will cause your metabolism to spike not only during but after you’re finished because of the intensity and recovery time. Interested?? Join my Insanity Challenge here: www.positivelydiesel.com

Good Ol’ Healthy Fats:
Be sure to get enough healthy fats from foods like avocados, raw organic coconuts, raw nuts, organic eggs, and wild caught fish to help stimulate your fat burning hormones and avoid metabolism shut down! Not getting enough healthy fats will put you at risk for adrenal fatigue, which is a catalyst for all sorts of problems, including weight gain. Healthy fats allow you to stay full and provides you with long-term energy, so be sure you are getting enough.

Want a bodybuilders physique and workout from home?

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Forget everything you know about weight training. Body Beast has cracked the code for how to dial in the lean, chiseled physique everybody wants. And you can get it in 90 days, at home, with just a few dumbbells, in as little as 30 minutes a day! Body Beast is the first Beachbody® program dedicated to maximum muscle gains and fat loss. Created by champion bodybuilder, Sagi Kalev, uses a combination of old- and new-school bodybuilding techniques to build muscle without using expensive gym equipment or harmful steroids. Get yours here: http://goo.gl/s2iawY

Join my upcoming Fitness Challenge Group

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Are you fed up with starting over? OR >>> Do you need accountability with exercise and nutrition? OR >>> Are you an Athlete and feel you’ve plateaued? OR >> Are you a beginner and need help getting started? Then join my upcoming Fitness Challenge Group and make THIS your most fittest year ever! We all want to do our best and achieve our personal best. But what does that really mean? No one deliberately makes bad fitness and nutrition decisions. “Doing your best” or “achieving your personal best” means doing everything possible to make the best choice towards being a healthier, fitter, happier version of you! So regardless of where you live, regardless if your schedule is busy, regardless if you travel, regardless if you are an athlete OR regardless if you have NEVER worked out before, I have a program for you. This select group of people will receive my guidance, accountability, motivation and daily support. Space is limited so be sure to email me at positivelydiesel@gmail.com and I will forward you the details!

Take a Personal Inventory

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Its that time of year where we find it that much more pleasant to stay inside than to face the harsh cold weather outside. My fragile Floridians and my frozen friends up North are almost forced to move less during these cold winter days, therefore making it harder to burn off those extra calories. In addition, the cold weather allows you to cover up with big bulky clothing- As the saying goes… “out of sight, out of mind.” Arnold Schwarzenegger had a trick to make sure that didn’t happen to him. He would purposely walk around in a sleeveless shirt and cut tank exposing his abs. He did that to continuously remind himself to eat right and make exercise a priority. You can use the same type of strategy too: once a week, put on your swimsuit and take a good hard look. Need a harsher push? Go to a dressing room, those lights will tell you like it is! Use this NOT as a punishment but to take a personal inventory of your problem areas, and as incentive to improve. No matter what the weather is outside, make sure you get your exercise in. You don’t need a gym! . The gym can be horribly inconvenient and the cost unnecessary. I like my choice…Inexpensive, effective, convenient and never expires! You can seriously get some insane results in the comfort of your own warm home with a Team Beachbody workout like Insanity, PiYo, 21 Day Fix, P90X, Body Beast, etc.. Do something today, that’ll have you prancing in the dressing room come swim suit shopping time: http://goo.gl/mEjxd4

More Is Not Always Better!

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Make sure you keep your workout routine under an hour. After 60 minutes, your body starts producing more of the stress hormone Cortisol, which will give you the opposite effect…. testosterone-blocking! Prevent your body from getting stressed and wasting muscle, keep your weight training under an hour and see some real gains!