Two Out of Three Isn’t That Bad…

So to summarize my workout goal for last week, it wasn’t that bad, but it wasn’t that great either.  I felt pretty exhausted all week because of a very hectic work week.  I was able to workout two out of the three days I wanted to, and during both times, I just didn’t feel too great.  I either worked out too hard because I felt nauseous after wards or I am just really out of shape! This week, I will do my 3 workout week again and see if I do better!

By the way, Jillian Michaels’ 30 Day Shred is a great workout, and I recommend that workout if you want to feel like you’re kicking some serious butt.  I recently found this great blog about fellow 30 Day Shredders like me, called Shredheads and it’s a great resource.

I could definitely learn from this post, “Sticking With Your Workout Routine!” Hopefully I’ll have better luck this week.

Having a Fitness Goal and Plan

It’s really the end stretch for me.  I’m getting married at the end of February, the 27^th to be exact, and last Saturday I went for my 2^nd dress fitting.  The week before I was pretty sick, coughing and just not feeling well at all, so obviously, there was no form of exercise that week.

When I tried on the dress, I was surprised that I could actually get into it!  I mean, it actually fit well, except the dreaded area – the midsection.  For as long as I can remember this is an ongoing problem area of mine.  It was a bit tight, but snug enough that it wasn’t falling off.

So, for the next 6 weeks or so, starting next week of course, I’ll be working out more regularly.  Hopefully, when I try on my dress on February 13, which is my last fitting and “take dress home day,” it will fit perfectly.  I am definitely nervous about this, but I know as long as I work out from now until the wedding day, I should be ok!

So what will I be doing exactly?  Since I don’t have a gym membership, I will be taking advantage of the fitness resources I do have.  My favorite workout DVD, the 30 Day Shred by Jillian Michaels is definitely a workout routine I will be doing.  Other workouts will be the many selections I have on Exercise TV on demand, which is another great resource to have.  It will help make workouts less repetitive and boring.

I plan to workout during the week and take advantage of the weekends, when time isn’t as limited.

When starting a workout routine after a hiatus its best to get into it slowly.  Being too ambitious in the beginning will most likely end in me failing.

I’ve never been a calorie counter or weight watcher, more like a, “wow, this actually fits me now” type.  So with that, I will be gauging my success with how I feel when I put on that dress!

A New Year, A New Me

Happy New Year!  It’s felt like an eternity since I’ve written a post on this site.  Quite honestly, it’s been a very crazy 2009.  After much thought, I’ve decided that Workin On My Fitness is a site I always want to have.  I know there are many fitness blogs out there that are more committed than I am, and I’ve learned that is ok.  This is a blog about workin on MY fitness, and I realize that exercise is something I love doing and keeping at a healthy lifestyle is an important aspect in my life.  I do admit, I live a busy life and as much as I feel like exercising is just something I have to do, I know that its something that is important for me to do!  I always want to feel and of course, look great.

I definitely took a long hiatus to think about a lot of what I wanted to do with this site, and my fitness goals.  I actually am still recovering from a cold as I write this.  But when I get better, I definitely want this site to be more active than it has and BE more active.  Fitness is something that I miss writing about, and logging my fitness and health endeavors.

Thanks to a new calendar I bought, called ‘Don’t Sweat the Small Stuff’ it’s helping me put things in perspective.  A really good one I read today dated yesterday, January 5th reads:

“We’re here for a moment in time – and then we’re gone.  Why waste one second on self-pity, frustration, irritation and all the rest?”

It’s so true.  These things have been things I’ve dwelled on in the past year.  Really, you can’t do anything about what has already happened, but you can work on something for the future.  Something so cliche, yet so true.  So, for 2010, it’s all about working for something for the future, and learning from what has already happened!

Expect a lot of changes with the site soon.  I definitely have to revamp some things, but I wanted to let you all know!

Exercising in the Heat: 10 Tips for Staying Cool

Editors Note: This post is written by Lisa Spooner, aspiring trainer and one of the fittest Brits in Australia! Running mad and aiming to do her first marathon in 2010.

Did you know we have just experienced our hottest decade on record? While many of us love the heat, training in hot and humid conditions can have serious repercussions. What are the effects of training in the heat and what are the signs and symptoms of heat illnesses??

Anyone exercising in hot conditions are prone to heat illnesses. Conditions such as heat stroke and heat exhaustion are common, especially if you are unfamiliar with the warning signs. The key to avoiding them? Recognise the symptoms and follow the basic guidelines!

What are the main types of heat illnesses?

Heat cramps: are severe cramps often felt in the legs and or abdomen during prolonged exercise. They are the least severe of the three heat illnesses and are usually caused by imbalances or deficiencies in your body’s electrolyte stores resulting from heavy sweating. When sodium in particular falls to a certain level the incidents of heat cramps increase. To treat; rest quietly in the shade and drink plenty of fluids which contain electrolytes. Use cool towels to cool the skin, and gently massage the cramping muscle. Hold the cramp in a stretched position until the pain stops. If the pain doesn’t subside within an hour seek medical advice. As well as following the basic guidelines to preventing heat illness you can also avoid heat cramps by stretching regularly before and after exercise in particular the calf, hamstring and quadriceps muscles.

Heat exhaustion: is more serious and is again caused from not replacing lost fluids during prolonged exercise, which can result in dizziness and weakness. Heat exhaustion is characterized by a moderate rise in body temperature, nausea, vomiting and headaches. You might also experience lack of coordination, heat cramps, heavier than usual sweating, accompanied by moist and cold skin. Your heart rate may rise and you won’t be able to run as fast due to fatigue.

If you experience any of these symptoms whilst training this summer stop running immediately. Drink fluids containing electrolytes, cool your body with wet towels, lie down, elevate your feet a few inches above your heart, and immediately get out of the sun. Since heat exhaustion can lead to the most severe form of heat-related illness, heat stroke; seeking prompt medical attention for heat exhaustion is also highly recommended. More severely exhausted patients may need IV fluids, especially if vomiting keeps them from drinking enough.

Heat stroke: is the most severe heat illness and unlike heat exhaustion, can strike suddenly and with very little warning. Usually the body is able to cool itself effectively though sweating, but when exercising in hot humid conditions the body’s cooling system can fail, resulting in heat stroke. If you become dehydrated, the body can no longer provide the water required to sweat, as a result the skin feels dry to touch as sweating depletes and causes the body to rapidly overheat. High humidity can also prevent sweat from evaporating, again reducing the bodies ability to cool. Blood vessels dilate, making the skin red and gradually the raised body temperature will affect the nervous system and hence produce slurred speech, confusion and disorientation.

Heat stroke can be life threatening so knowing the symptoms are crucial so you can look after yourself and others when training in the heat.

Signs of heat stroke include a body temperature of around 40 degrees, hot, dry skin, lack of sweating, fast pulse, confusion, and possible loss of consciousness, fatigue and hallucinations. If left untreated Heat stoke can lead to seizures, comas or can even be fatal. Therefore victims of heat stroke must receive immediate treatment to avoid permanent possible damage to internal organs and systems.

To treat call the emergency services and cool the body immediately. Position yourself in the shade and remove as much clothing as possible. Apply cool or tepid water to the skin, and if possible submerge yourself in a pool or have a shower. Fan the victim to promote sweating and evaporation, and place ice packs under armpits and groins. Monitor body temperature with a thermometer and continue cooling efforts until the body temperature drops to 38.3-38.8°C.

10 Tips for preventing heat related illnesses

The Good News? Heat illness’s are easier to prevent than to treat so when you’re out training keep in mind these simple guidelines!

1. Pre-Hydrate: By the time you are thirsty you are already dehydrated so be sure to take on board plenty of fluid prior, during and post exercise which contain electrolytes. Drink often and be sure to replace fluid lost though sweating. Monitor the colour of your urine to make sure you are still hydrated. 2 liters of fluid can be lost in sweat every hour in a hot environment, so unless you are drinking water at the same rate, you will dehydrate and then stop sweating.
2. Train early/late: Avoid intense exercise during the hottest time of day; train closer to sunrise or sunset.
3. Lower Intensity: Think about reducing the intensity or duration of your exercise in hot conditions
4. Buddy-up: Train with a buddy where possible. (They may pick up symptoms quicker!)
5. Dress Cool: Wear light, loose clothing so sweat can evaporate. Better yet, invest in some clothes that wick. My favorite is the climacool garments from addidas. Addidas can be a bit on the pricey side so try other brands such as New Balance which have a cheaper range.
6. Slip Slop Slap: Use sunscreen to prevent sunburn and wear a cap if you can– protect your head!
7. Listen to your body: If you feel your exercise performance is suffering, stop activity and try to cool off.
8. No Diuretics: Sorry no alcohol or beverages with caffeine before exercise because they increase the rate of dehydration!
9. Acclimatize: Get used to hotter climates slowly
10. Look out for symptoms: If any symptoms of heat illness appear, stop exercise immediately so they don’t worsen. Remember, it is easier to prevent heat illness than to treat it once symptoms develop. Look out for signs such as confusion, irritability, fatigue, light headiness, chills and in coordination.

After reading these guidelines, carefully consider how the heat will affect you and your training especially if you are likely to take part in prolonged activity in the sun. Be sure to look after those bodies and enjoy training outdoors. Do you have any heat illness stories or remedies to share?

Editors Note: This post is written by Lisa Spooner, aspiring trainer and one of the fittest Brits in Australia! Running mad and aiming to do her first marathon in 2010.

Product Review: OmegaGen Neptune Krill Oil

Do you take a fish oil supplement? Me too. It’s my insurance policy for my joints and my brain function for that matter! Recently I had the opportunity to trial a new Krill Oil on the market called Omega Gen Neptune Krill Oil and here are my findings.

What is the Benefit of Taking a Krill Oil Supplement?

It is known that less than 10% of Australians have the daily recommended amount of Omega 3 Essential Fatty Acids (EFAs) which is approx 1500-2000mg per day. Yet it has been scientifically proven that EFAs have the following benefits:

• Less Pain and Inflammation especially joint pain
• Improved Cardiovascular Health
• Protection from Stroke and Heart Attack
• Better Brain Function and Higher Intelligence.
• Less Depression and Psychosis.
• Lower Incidence of Childhood Disorders.
• Reduction of Breast, Colon and Prostate Cancer

What I Like About Omega Gen Neptune Krill Oil

Powerful Antioxidant Protection: Unique antioxidants – including astaxanthin and a novel marine flavonoid – may protect you from damaging free radicals. There is 47 times more anti-oxidant protection in OmegaGen NKO than in most fish oils.

No Contaminants: As Krill are at the bottom of the food chain and harvested in the pristine Antarctic Ocean you don’t have to worry about unsafe accumulations of mercury, heavy metals or other toxins.

Sustainable Resource: Krill are a highly renewable source. They are the largest biomass in the ocean and there is minimal risk of causing them to perish from over-harvesting.

Stability: Omega Gen NKO is more stable than most fish oils due to the high anti-oxidant level. This means it won’t oxidize in your body due to rancidity.

Easy to Swallow: Sometimes I have trouble with swallowing capsules but I didn’t with these.

What I Didn’t Like

They smell fishy! This is probably a good thing as it shows they are the real deal, but I must say the first time I opened the container and inhaled, I thought I was at Sea world!

Conclusion

As a Krill Oil supplement I highly recommend Omega Gen Neptune Krill Oil. I am going to continue using this brand and recommend it to clients.

Click here for more information

The Best Detoxes. How to Do a Detox

NOTE: If you would like to do a Detox please contact me here for more information.

You know those times in your life when you’ve partied a bit hard? Maybe you’ve been working long hours and eating crap? You feel exhausted, lethargic yet anxious and frankly not on top of your game. It’s time like these that you need to Detox. There are a plethora of Detoxes to chose from, lasting from one day up to three months. But before you go launching into the first brand you come across be warned, choosing the program can mean the difference between having a Detox that rocks or having Detox Disaster.

The Benefits of a Detox

Besides the usual benefits of increased energy, clear eyes, skin and regulated moods, Detoxing has many other benefits:

• Improves our Immune Function
• Reduce the amount of toxins and pollution into our body to lessen the burden against the detoxification organs
• Promote healthy eating, nutrition and supplementation to help our body effectively clear the toxins
• Scavenge free radicals and eliminate toxins
• Strengthen body’s fight against cancer cells and generate healthy cells in our body
• Cleanse mucous, congestion, fermentation, inflammation in our digestive tract
• Purify our blood
• Reform our lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

Things to be Aware Of

Consult our Doctor if you are:

• Under 18yo
• Pregnant or breast feeding
• Sick or highly stressed
• Have diabetes

Some Popular Detoxes

Lemon Detox Diet: Lasting from 1 – 7 days this detox is a liquid diet whereby all meals are replaced with a lemon, Madal Bal Syrup, and Cayenne Pepper drink. They have spent a lot of money marketing this product but I question it’s effectiveness.

Martha’s Vinyard Diet Detox: This is a 21 day Detox that also replaces all meals with either fruit or vegetable juices, protein shakes or herbal teas. No solid food is recommended. Colonics, massages and other supplements sold by the company are encouraged.

The Fruit Flush: A three day Detox. However it is encouraged to do it once per week for twelve weeks. The first day Detoxers have a special protein shake every two hours. On the following two days they have 100cal of fruit every two hours in addition to a salad for lunch and protein shake for dinner.

Dr Joshi: Is all about returning your body back to it’s natural Alkaline state. According to Joshi our bodies function better if we are slightly alkaline because it improves digestion and disease resilience. Lasting for 21 days Detoxers are asked to avoid acidic, toxic and refined foods including red meat, dairy, fruit (except bananas), wheat, nuts, sugar and sweets, potatoes, coffee and tea. Instead they are told to eat from a list of acceptable meats, brown rice, fish, produce and grains.

The Detox I like to Follow

I do not advocate liquid diets which rules out three of the above four detoxes. I also feel that the best Detoxes are one’s that you can adapt into your life even when the Detox is over. Therefore I do a  fourteen day Detox using  Detox Recipes written by Nicola Graimes Combined with a Metagenics supplement called Thermo Phase. I have done this Detox over five times myself and put hundreds of clients on it with great health results as well as weight loss (the best being 11kg/24lb loss in 14 days).

How It Works

Day one: Fast day. One type of fruit or vegetable is to be eaten and only water drunk

Day two – seven: Every morning you take Thermophase (a Metagenics detox supplement) mixed with water. Follow the diet plan and recipes using the best fruits, vegetables and superfoods. Please be aware that the following foods are not allowed and the only drinks allowed are water and decaffeinated herbal teas:

• No caffeine
• No alcohol
• No meat
• No dairy
• No added sugar
• No wheat (bread pasta etc)
• Nothing processed
• Basically it’s fruits and vegetables for the week and not much else

Day eight – fourteen: Same as above but introduce yoghurt and starchy vegetables such as potato

Lifestyle Factors to Accelerate the Detox

Epsom Salt baths: One of the fastest ways to absorb Magnesium is through the skin, so an Magnesium Sulfate (aka Epsom salts) is a relaxing, effective way to improve your magnesium levels.

Dry Skin Brushing: Fot those of you struggling with cellulite or dull skin, dry skin brushing stimulates blood circulation to the surface of the skin which not only clears out toxins that are stored in subcutaneous tissue,  but it also stimulates your endocrine system which is crucial for detoxing.

Herbal Tea’s: As good as Green Tea is, it contains caffeine so avoid it during this Detox. My favourite Detox teas are Rooibos, Roasted dandelion, chamomile, peppermint and Ginger tea. There are many to choose from so try a few and use them to curb your appetite.

Gentle Exercise: Being a  fitness nut I know how hard it is to hear the dreaded ‘R’ word – Rest. But throughout this Detox it is what I recommend, or at least slowing right down. You will be eating less food than normal and the aim is to keep stress on the body to a minimum so adjust your routine to match how you are feeling. If you are feeling energetic and strong then partaking in a class such as Body Pump, Yoga, Pilates, or Body Balance is fine. If you are feeling weak, then some gentle walks and stretches at home will suffice. Try to do something gentle for 20-30 minutes every day.

Mediation: To distress the mind and feel emotionally centred You may want to meditate. If you don’t know where to begin I suggest downloading some meditation podcasts. My favorite is Meditation Oasis in Itunes. You can watch my video blog about it.

Choosing The Best Time to Detox

In an ideal world, you would take time off work and do your Detox in a relaxed state. That isn’t always possible so make sure you choose a time when you can do the following:

• Get 8 hrs sleep every night
• Make some time for meal preparation and food shopping
• Make some time for gentle exercise and meditation
• Cancel as many social engagements as possible and buy a good book
• Be prepared to feel lethargic in the first few days
• If you can tie your Detox in with some self reflection activities such as Goal Setting, you will feel even more invigorated by the end of your Detox

If you would like to do my Detox please email me ab@ameliaburton.com.au and I will send you more information.

Ask Pam: Game Day Grub

Members: Come sign up to join our team of experts as we motivate you on “Shopping Centsibly” on Feb. 1, 2009 at 12 p.m. and 9 p.m. EST and Feb. 4 , 2009 at 12 p.m. and 9 p.m. EST.

Any tips on making it through the big game without overeating?

It’s that time of year again when the rooms are full of screaming fans and lots of food! Game day is full of letting loose and showing that football spirit – even for those of us who are rooting for a team for only that one day!

The big game is usually marked with tailgating, alcohol (lots of beer) and food, but that doesn’t mean you have to go overboard. There are plenty of ways to enjoy each touchdown by not giving up and passing (pun intended) on a drink or a dish. The key to this game is to keep an eye on what you are nibbling on and watch those portions.

Here are a couple of game pointers to keep in mind:

- Don’t let the chips get in the way. It’s too easy to crunch on potato chips and then realize you ate half the bowl. Keep portions in check. Take a handful and opt for the baked tortilla chips; steer clear of the cheese dips and spoon out some salsa.

- Wings can be high in fat and calories if you consume more than your stomach really needs. Instead of the traditional fried wings, I recommend brushing wings with some olive oil, garlic and rosemary…..grill or bake them…..and oh yeah, don’t forget some cooked onions. No need for blue cheese or dressing – they taste great just the way they are!

- Need a little nosh? Keep munching on fresh vegetables or fruit. Not sure if the party will have either? Bring it to your host. This way you are sure they will have it to serve.

- Where’s the keg? When it comes to beer, keep it light and low in calories. Enjoy one or two so this way you won’t add too many calories. One tip: If you have a beer or alcoholic drink, be sure you consume a glass of water (for each beverage) to make sure you stay hydrated.

- Keep being social. The more you talk and yell at the television, the less you will eat and drink!

Regardless what team you are on, remember not to fumble when it comes to nutrition. If you indulge a little here and there, just pick up where you left off – hopefully in the end zone – and get ready for your next play (your next step).

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

5 Foods That Fight Fat

By Shawn McKee
Staff Writer

Ask Raphael: How to Lose Love Handles

Have a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.

Raphael,

I would like to lose my love handles and the fat around the top of my hips. I feel I am in decent shape: I run 3 times a week with strength training as well as riding three horses five times a week, but that fat just seems to stick. Are there any specific exercises to target that area? Thank you. — Carrie

Carrie,

If you’re running three times per week for at least 2-3 miles, strength training three times per week with intensity and horseback riding five times per week, then it sounds like you have a very good exercise program.

I’m going to provide an 8-step plan for you, but I first want to clear up a misconception related to spot reduction. Many people think that if they focus on a trouble spot, whether it’s abs, butt or legs, that it will magically begin to shrink and tighten up.

Spot reduction isn’t possible. Focusing on exercises specifically for your obliques (love handles) and fat around the top of your hips won’t work.The good news is that I’m going to tell you the truth about how to correctly reduce those annoying trouble spots.

If you want to reduce your love handles and fat on your hips, then you’re going to have to lose body fat all over your body. You can’t remain at your current body fat level and achieve smaller trouble spot areas. I don’t know how tall you are or how much you weigh, but a reduction in body fat is the only way to attack the areas you mention.

Mother Nature actually protects us from making ourselves look like cartoon characters. For example, let’s say you have 15 pounds to lose and your focus is on shrinking love handles and hips. If nature allowed you to lose only in those areas and no where else on our body, that would result in a very odd-shaped body lacking balance and symmetry.

Instead, Mother Nature forces us to lose fat all over the body so that we can be in balance and look lean. However, the first place we gain fat is generally the last place we lose it, so I suspect your love handles and hips are the first place you tend to gain body fat.

That being said here is my 8-step plan for breaking through your plateau:

1. There must be a plan for food intake — aka your diet. If you’re using one of the eDiets food plans, then you can easily determine the amount of calories you take in per day, as well as the ratios of protein, carbohydrates and fats. My recommendation is to reduce your calories by 150-200 (as long as it does not fall below 1200 calories). If you’re not using an eDiets plan, the same 150- to 200-calorie reduction applies.

2. Add one additional day of running to your program. This doesn’t have to be forever – just until you achieve your goal and then you can eliminate this extra day. Keep the rest of your workout (strength training and horseback riding) exactly as you currently perform it.

3. Make sure you record your scale weight and measurements. Contrary to popular belief, there’s nothing wrong with weighing yourself once per week. Even if you get a body composition test (also called body fat tests), you’ll still have to step on a scale.

4. Remain on the program for three weeks and don’t make any changes at all. If you start reducing food or increasing activity before the three-week point, you might sabotage your efforts. It’s important to have a clear starting point. Some people stay on a specific program for months and never make a change — that’s insanity. After three weeks, there is absolutely no reason you shouldn’t have some degree of fat loss. If you’re losing up to 1 to 2 pounds per week, you’re on the right track. Even a bit less is fine.

5. If you haven’t lost weight yet, it’s time to make a change. At this point, I do not recommend adding more activity and manipulating calories. Do one or the other — not both. It’s vital to have an understanding of what’s working. The change in parameters needs to be tightly controlled. Reduce your daily caloric intake by 100 (again assuming it does not fall below 1,200 calories).

Here comes the tricky part. In some cases, you might not be eating enough, so calories would need to actually increase. For example, a person can’t work out six days per week for 90 minutes and take in 1,200 calories per day. The person most likely won’t lose fat — the body will rebel. This is one of the reasons I always tell members to contact eDiets Nutrition Support and always mention their activity level. We need that information to increase or decrease calories. However, I’m going to go on the assumption that you need a reduction in calories.

6. If you haven’t lost weight in 10 days after the above change, I would then increase activity –but do not decrease or increase food intake. Again, exercise tight control — you want to know the formula that works for you.

7. Allow 10 days to pass. Most people are losing fat by now and have the formula for their personal success. It may sound like a hassle, but it’s actually not that many weeks when you consider your entire lifetime.

8. If you’ve followed the above advice and you’re stuck at a plateau, it may be time to shift the ratios of protein, carbohydrates and fats. It’s possible that the food plan you’re using isn’t working efficiently with your biochemistry. In this case, eDiets dietitians can be of enormous help in guiding your program.

As you can see, it takes some degree of experimentation when you hit a brick wall and are dealing with tough-to-reduce spots such as your love handles and upper hip area. However, there is always a solution. It takes some work and effort but once you have the formula, you’re home free and you’ll achieve the look you desire.

If you’re an eDiets member, please visit my support board called Exercise and Fitness, and I’ll answer any questions you have about the process I outlined above.

Best of luck, Carrie!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

Ask Raphael: Running Cramps

Raphael,

I’ve been actively running as part of my exercise program for three months and I’m consistently getting side cramps. Many times during a run, I have to stop because the cramp gets so bad.

I can usually start up again in a few minutes, but this side cramp issue just doesn’t seem to go way. I know it’s not related to food because I make sure to not run soon after eating. Any recommendations? Thanks — Lori

Lori,

This is a very common issue. Sometimes it has to do with your running pace. You may be trying to run a bit too fast. I recommend slowing your pace slightly for a week to see how that works.

When we inhale during a run, we take air into the lungs, which presses the diaphragm downward. When we exhale, the diaphragm moves up. If your body has some trapped air/gas below the diaphragm and you try to run too quickly at the start of the run, the diaphragm may cramp and cause pain.

Another effective way to prevent a side cramp is to take a few deep, full breaths when you begin your run. This will allow the diaphragm to fully lower and may reduce 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 relax, so it cramps up.

Based on everything you’ve told me, I suspect these tips will provide the solution to your cramping issue. Best of luck and please write back to let me know how the tips worked.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

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