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Weekly Sample Runners Diet – Smart Eating Plan For Runners

Are you training for an upcoming run? Do you plan to lose weight while training? Is improving your performance level part of your grand plan? Running is the rave nowadays. Some purely do it as a fun way to lose weight. Others are quite into it for building stamina and endurance—while still losing weight. So, you look for sample runners diet to keep you satisfied, motivated, and feel full without eating too much. On how to make it work, read on.


(Joanna Golub's Runner's World Meals on the Run cookbook has 150 energy-packed recipes that can be prepared in less than 30 minutes)

Important Aspects of A Runner’s Diet

A smart runners’ diet is not just any diet, it must be suffused with nutrients to ensure excellent performance. It must be noted that runners need more calories to burn than average person. Carbohydrates, healthy fats, and protein, for instance, deliver needed energy during a run as well as provide the necessary fuel to regulate glycogen level and blood sugar in muscles, to repair worn tissues and build new ones.

Balanced nutrition is another essential aspect in runners’ diet particularly in terms of maintaining a healthy weight. One cannot restrict calories, fat or protein as well as carbohydrates as it can prove to be dangerous to health as well as performance. The key, however, is to choose nutrition-dense foods that can deliver the said requirements without the weight gain.
So, what to do? Shift to “real” food like fruits and vegetables, beans, nuts, organic meat, and healthy carbohydrates like wild rice or quinoa, and other similar items on the food pyramid. It is essential to cut back on sweets, unnecessary carbs and sugar intake, and alcohol—particularly on rest days.

To enjoy your food, use spices and cook them differently. Instead of the usual steam or grilled cooking, try sautéing or baking. Crock pot cooking is also a good way to enjoy food sans the efforts.

Full-Week Sample Runners Diet


To give you an idea, here’s a sample runners diet for the whole week from ACTIVE with a little tweak:

Day 1:

  • Breakfast – Strawberry yogurt + low-fat granola + chopped fresh strawberries + organic orange juice
  • Snack – 1 cup milk and 2 homemade oatmeal cookies
  • Lunch- broiled whole wheat bagels + tomato slices, red onion and reduced-fat cheese + coleslaw with low-fat dressing
  • Snack- 20 baby carrots + ½ medium apple (dip: chunky peanut butter)
  • Dinner – Broiled halibut + ½ cup corn salsa + 2/3cup brown rice + 15 olive-oil/garlic sauted asparagus or zucchini
  • Snack – 1 cup mandarin oranges

Day 2:

  • Breakfast – 1cup shredded wheat cereal + 2/3 cup fresh milk + 2tbsp slivered almonds + 2tbsp raisins or dried cranberries + ½ cup honeydew melon
  • Snack- ½ cup grapes + ¾ cup milk (with single shot espresso, if you may)
  • Lunch- 1 Shrimp Wrap; if allergic, try 2-ounce grilled chicken instead of shrimp
  • Snack- 1/2c cantaloupe (cubed) + 16-ounces water (or fruit juice)
  • Dinner – Rainbow rigatoni + 10 Romaine lettuce sleeves with 2tbsp preferred dressing
  • Snack – 2 whole wheat fig bar cookies + 1 medium red pear + 1cup milk

Day 3:

  • Breakfast – Vegetable frittata + 1 slice whole wheat toast (with 2tsp jam)
  • Snack- 1cup tomato juice
  • Lunch- tuna sandwich + 10 baby carrots
  • Snack- 1 kiwifruit + 1cup milk
  • Dinner – Lamb + Couscous + 1cup olive-oil-galic-sautéd spinach + tomato/cucumber salad on vinaigrette dressing
  • Snack – 1/4c mixed nuts + semi-sweet choco chips

Day 4:

  • Breakfast – Oatmeal topped with fat-free milk + 6-ounce orange juice
  • Snack- 1/2c watermelon (chunks)
  • Lunch- Vegan Spaghetti topped with 2tbsp parmesan cheese + tossed leafy greens with low-cal Italian dressing
  • Snack- 16 homemade corn tortillas and ½ cup “jicama” strips dipped on guacamole
  • Dinner – 4-ounce roasted skinless chicken breast + baked Brussels sprouts and potatoes + orange/honey-glazed carrots
  • Snack – 2 tbsp dried apricots + 2tsp slivered almonds

Day 5:

  • Breakfast – 1 slice whole wheat toast + 1 tbsp peanut butter + 1/4c fat-free cottage cheese + 1/2c pineapple chunks
  • Snack – 1med apple
  • Lunch – healthy deli sandwich + 1c sliced vinegar/spices-marinated cucumbers
  • Snack – 1/2c carrot-raisin salad + 1c milk
  • Dinner – 1 slice cheese pizza with mushroom, red bell pepper, and tomato slices + baby greens/pear with sesame-ginger dressing
  • Snack – 1c sorbet + 5 vanilla wafers

Day 6:

  • Breakfast – scrambled egg with tomato slices + 1 slice whole wheat muffin topped with 1tsp jam + 6-ounce grapefruit juice
  • Snack – 6-ounce plain yogurt topped with 1tsp jam
  • Lunch – grilled cheese & roasted red pepper sandwich + 1 1/2cup vegetable soup +
  • Snack – 1cup baby carrots + 1c milk
  • Dinner – 4-ounce roasted pork tenderloin (or baked halibut, boneless skinless chicken breast, fillet mignon or scallops) + 1c steamed broccoli + 1/2c smashed red potatoes + 1 cup milk
  • Snack – 2-ounce low-fat bran muffin topped with 2tbsp jam or fat-free cream cheese + 1 large orange

Day 7:

  • Breakfast – lemon-blueberry pancake + 1 cup milk (or orange juice)
  • Snack- 1 banana + ½ cup milk
  • Lunch – chili-topped sweet potato + water
  • Snack – 1c snow peas with 2tbsp low-fat dressing (or 2 1/2cups broccoli florets—steamed)
  • Dinner – chicken fajita + 2/3 cup brown rice
  • Snack – 4 dried apricot halves + 1oz almonds + chocolate chips

In Conclusion


A sample runners diet must be done smartly by covering not just performance and stamina but also weight loss and recovery. Consider specific situations when it comes to meal preparation. Eat sparingly during lean days and gorge more during tough training week. Be reminded that food is fuel to runners. So make sure when you eat do it smartly.

Here is a resource to help you  prepare fresh, delicious meals that will bolster your running and satisfy your appetite

30 Days Fitness Challenge Ideas: A Simple 10-Point Agenda

Does a friend suddenly plan to tie the knot leaving you with a mere 1 month to prepare a perfectly buffed bod for that revealing bridesmaid dress? Or does your current body scream bloody murder with the amount of junk you have been feeding it? When thinking of losing the extra pounds on a long-term basis, consistency and regularity should be the main agenda. One does not just lose weight on 30 days fitness challenge ideas but also create a regimen which he or she can keep all throughout.

The idea of a 30-day fitness regimen is built upon the ability of the body and mind to follow a regular path and convert it into a daily habit. To give you a headstart, here are 10 easy-to-do tried-and-tested ideas:

1. Water is life and drinking water at least 8 heaping glasses surely help carve out the unnecessary flabs in your body. Drinking 2 glasses upon waking up helps to rev up your internal organs by giving it energy like fuel to engines. Drink 1 to 2 glasses, too, before gorging a meal helps curve your appetite. Do it everyday to flush out toxins and promote weight loss. A lemon water detox on a weekly basis will also do you good.

2. It is all about the planning. Every Sunday, set aside at least 20 minutes of your time to plan means for the week and another hour or two to complete your grocery list. Make good use of online apps that help meal planning, cooking, and monitoring easier. CookSmarts, for instance, is a good option.

3. Never skip breakfast. Make sure to consume a complete breakfast. If your busy schedule prevents you from doing so, make good use of green juice or smoothie. Take note that eating 7 to 9 cups of fruits and vegetables a day will help curve your appetite as it feels much fuller. They also contain more nutrients, vitamins and minerals.

4. Bring your own lunch when working. Eating homemade food made from ingredients you have full control of makes the whole ordeal easier to monitor. It also ensures that you are eating well within stipulated dietary measures imposed to your own body. Besides, this will also save you money. So, aside from having a happier sexier body, you might also be cutting back on unnecessary expenses.

5. Rest is an important aspect whether you are into these 30 days fitness challenge ideas or not. Be reminded that sleeping for 8 to 9 hours every night on a regular basis will allow your body to cells to heal and the mind to rest. Keeping a regular bedtime routine also allows you to wake up early giving the jolt needed to keep up with the rigors of the whole day.

6. Get into a 5-minute stretching exercise before bedtime and upon waking up. Simply extend those limbs and reach as far as you could. Yoga, for instance, is one excellent stretching exercise which can easily turn your day into something productive. This allows the body to improve its general flexibility and allow much-needed energy to be pumped up to your musculature.

7. Move! Some people prefer enrolling in a gym where a trainer and dietitian can keep track of their progress. Self-professed fitness gurus however, recommend that you choose what matters the most to you. It could be a 30-minute walk instead of commuting. Walking 10,000 steps per day around the block or a park early in the morning or before bedtime (preferably with the dog) is also highly recommended. Taking the stairs instead of the elevator also makes an excellent alternative. Feel free to bike, swim, run, or do whatever floats your boat. The more you enjoy such activities, the easier it is to integrate it to your daily grind.

8. Write a journal and indicate fitness selfies if you can. Try to keep a 500-word write-up on everything that happened to you within the day. Vent or keep it positive, criticize or simply take note of subtle changes. The more you are aware of your body, putting it into writing doubles the results.

9. Do mindfulness exercises. Some successful people who had gone into the route of these so-called 30 days fitness challenge ideas stand by the benefit of meditation. A twenty-minute meditation allows you to be more circumspect in your actions allowing more attention to your body and mind. Others also combine this with Pilates to double the results.

10. Brush and floss your teeth at least twice a day. An often taken for granted good grooming exercise, maintaining an ideal dental hygiene prevent harmful disease-causing bacteria from invading your system.

In a Nutshell

These 30 days fitness challenge ideas, indeed, can be easily integrated into your daily habits. It is important however to be consistent with it comes to developing a healthy body and a sound mind. In all things else, always visualize what you want to achieve. Paint it inside your head and work to its realization.

9 Surefire Fitness Tips To Keep You Motivated

Do you wish to make your weekend-only spin session or CrossFit class a regular workout ritual? Do you wish to pedal for an hour or two every morning prior to going to work? Many individuals crave to sweat more and start a healthy lifestyle only to struggle due to zero self motivation.

Fitness being made part of a daily routine can, indeed, be challenging. If you are on the verge of wanting to do it NOW but feel like waiting again for another week or so, here are some surefire fitness tips for motivation to kickstart your way to success.

Tip#1 - You need to set doable goals.

Goal-setting is an important aspect in crafting a solid fitness regimen. It is imperative however, to make your goals as realistic and achievable as possible. Frustration can easily build up and motivation thrown into the wastebasket due to ambitious goals. Start instead with simple doable goals and gradually, progress to long-term ones. Start with a 10-minute run for a week and then, increase it into 30 the week after and so on. Your long term goal may be to run a 5K or more.

Tip#2 – Inject fun into fitness.

In as much as you want to keep fit, it is also important that you enjoy what you are doing. Find sports activities and workout routines that fascinate you. You may want to play soccer or volleyball. Take a salsa or ballroom dancing class. Hit two birds with one stone by enrolling in a taekwondo class for both fitness and self-defense. The key is enjoyment.

Tip #3 – Exercise daily.

Sure, you can’t go to the gym on a daily basis but that should not stop you from sweating out. Try to engage in physical activity—daily. Try taking the stairs instead of the elevator or walk to a nearby restaurant for that lunch break. Invest in a bike trainer or treadmill and use it while watching a favorite show or while listening to an important podcast. Walk around a soccer pitch while the kids are playing. Do stair step-up while watching your toddler play on the slide. Yes, there is so much you can do given any circumstances.

Tip #4 – Keep a log.

Track how you progress with your workout routine. Buy a weighing scale and a walk-tracking pedometer. Note down how much weight you lost during the week. Or you may simply hang a calendar and mark those days when you haven’t done anything with a big red X. Those red Xs will remind you to get back to shape.

Tip #5 – Have a workout buddy.

The journey to good health is meant to be shared. Ask a family member, a spouse, a friend or a colleague to do it with you. Bike with your kids. Go to a dancing class with a spouse. Jog with a friend. Feel free also to make a pact wherein you get to pay up when you don’t exercise.

Tip #6 – Indulge in fitness fashion.

New stuffs often uplift people’s moods. A new sweat pants or a sports bra can make it feel like you’re truly inching your way to a new svelte you. So, at least once a month treat yourself to a nice new piece of workout clothing. This will also give you an idea on how many sizes smaller you are since the last time. Who doesn’t love shopping, right?

Tip #7 – Be an early riser.

Wake up at least an hour before your alarm goes off. It is always highly recommended to work out in the early hours of the morning like 6AM instead of the afternoon. Winter exercise routines can be done at the comfort of your home. Use your stairs and available space. Try Vikram yoga or Pilates, if you may. On summer days, the great outdoor eagerly await the moment the sun breaks at dawn—and, oh, this also means you need to sleep early at night.

Tip #8 – Have a backup plan.

Yes, there will always be that day when you simply don’t feel like moving. Those days when all you want to do is cry in front of the television over a movie re-run on Netflix, well, it happens to all. So, think sharp and be ready. When the couch potato hormonal syndrome kicks in, find a way to incorporate workout even when sitting down. There are tools nowadays which you can buy to do that for you. A portable sauna, perhaps?

Tip #9 – Listen to upbeat music.

Working out can be made more fun with an upbeat music on your ears. Check record stores, iTunes and other Android sites where new tracks are being given for free download. Suffuse your iPod with new stuff every week to make it more exciting.

In all these, the most important fitness tips for motivation is to make a workout give value for money. Try paying a personal trainer. These experts know precisely which buttons to push. They don’t come cheap though—and that, in itself, is going to motivate you to be there and achieve results.

Worry-Free Gear Shifting Tips For New Bikers

Pedaling continuously on a bike can leave your energy cells panting for more. This is even more so when riding uphill or going for off-the-road trails. To ease your way into maneuvering challenging slopes and terrains however, bike gears can help bring more efficient and consistent riding. When this happens, you get to ride with less energy being consumed while taking up much longer mileage. For a newbie, the idea may seem daunting but with the right gear shifting tips for safety of new bikers, you may finally find out that there is no limit to the enjoyment of going on a ride.

Anatomy of a Bike Drivetrain

Before you go cranking, it is essential to understand the anatomy of your bike gears. A standard bike has 5 main parts which allow a rider to shift gears and go with ease when pedaling a bike. A bike consists of: a crankset, a rear cassette, chain, derailleurs (collectively called drivetrain) and shifters.

Anatomy-of-a Bike-Drivetrain
A bike normally has one to three cranksets (or chainrings). A double usually have two and a triple have, of course, three. Each of this crankset has a number of teeth to connect the chain. The gears, which are normally stacked on the right-hand side of the rear wheel, is attached to the bike’s rear cassette. The small cog is normally farthest to the wheel while the largest cog comes closest—with each cog bearing the teeth where the chain connects.

The chain is what connects to the front crankset’s teeth and the rear cassette cogs. This allows the crankset and gears to turn the wheels and make the bike move forward as you pedal. The derailleurs, on the other hand, move the chain between rear cogs via cables running from the shifters. Thus, when you push on the shifter, it will move either the front or back derailleur for the chain to move where you want it. Do take note that standard bikes have derailleurs in front and at the rear. In some cases, mountain bikes only have a rear derailleur requiring a single shifter.

To move the chain between the front crankset and cogs/gears of the rear cassette, shifters are needed. Each of this shifter usually control a cable attached to a corresponding derailleur. Road bikes usually have shifters mounted on the handlebar or via brake lever integration.

Aside from learning the anatomy of a bike frame, knowing the types of shifters on your bike is also important. Road bikes usually have these integrated into their brake levers. Mountain bikes have two types: thumb shifters (one lever for moving the chains up via the gears while another moves it down) and grip shifters (allow gear-switching by simply twisting forward or backward a bike’s indexed grip).

Bike Gear Shifting Basics

Now, that you are already familiar of the mechanism of your bike, it is time to focus on gear shifting tips for safety of new bikers:

  1. To shift front gears, always use your left hand. For rear gears, use the right. As mentioned, each of these gears have their own derailleur.
  2. For easy but less powerful pedal common in leisure cycling, shift down.
  3. Gear up when pushing pedals to the limit and with power. This will enable you to go faster and push further.
  4. Shifting may sound and look easy but it takes experience and practice to master it. So, during your free time, try to practice shifting up and down in a flat surface. Visit a park or practice in your own backyard. The key is to try shifting up or down until you get the hang of it.
  5. Though some cycling pros shift with ease while pedaling backwards, you should stick to shifting while pedaling forward. Shifting gears can take some time getting used to. So, before you experiment, master simple shifting techniques first before trying complicated ones.
  6. Avoid cross-chaining at all costs. If you are new to shifting, this can be hard (and dangerous).
  7. When doing uphills and headwinds, go for mid-front crankset and bigger rear cogs. For downhill riding, use large-front crankset and various rear cogs. Flat terrains, on the other hand, can make good use of small or mid-front crankset and smaller rear cogs.

In conclusion, shifting bike gears can be a challenging ordeal. But, at some point, you will need to learn this as you move forward with your cycling activities. So, save up this gear shifting tips for safety of new bikers. This can come handy when you feel like joining the big leagues anytime soon.

6 Road Biking Safety Tips

Some ride for fitness while others for enjoyment or for an environmental cause. But it cannot be denied that today, many people can be seen riding on their bikes than from five or 10 years ago. According to statistics, a 70 percent increase had been recorded in the US alone. With this, numerous cities have also implemented various policies and guidelines to keep cruising on two wheels way safer than before. This also marks various improvements on road biking safety tips.

Cycling is now being highly considered as part of the transportation aspect. If you plan to go on a bike tour or simply ride on an open road, try to remember the following road biking safety tips to avoid injuries, accidents and tickets on the road:

1. Road Safety

  • Bicycles are considered road vehicles so when you ride on the road, try to pedal in the same traffic direction observing proper lanes and safe distance.
  • Riding on sidewalks is a no-no unless you are below 12 years old.
  • Some areas may also consider it illegal to ride on highways, interstate routes, expressways and thruways. Consider checking such rules when going on a bike tour.
  • Obey all traffic signs as if driving in a car.
  • Look for marked bike lanes or path—and stay there.

2. Biking With Children

  • Double your efforts in upholding road biking safety tips when bringing a child or children to a ride.
  • Babies below 1 year old are prohibited to ride with you in some states and areas across the globe.
  • An appropriate child carrier must be attached securely when going on a ride.
  • All children under age of 18 are required to wear helmets even when not maneuvering the bicycle.

3. Gear Safety

Cyclists are required to have the following safety equipment when on the road:
  • helmet,
  • good working brakes
  • bell or horn
  • white headlight
  • red taillight
  • front and back bike reflectors

4. Biking Signals

At some point, you will need to turn left or right and before doing so, it is imperative to learn how to use your hand in carrying out a signal to other vehicles on the road. Try to practice this prior to hitting off a busy road.
  • The left arm must be used at all times when signaling to ensure stability.
  • Extend and stretch out your left arm parallel to the ground when turning left.
  • Extend and form an “L” shape when turning right.
  • Extend and form an inverted L shape when slowing down.
  • Keep both hands on the handlebars for stability. Try to relax one hand when on an empty road.
5. Other Road Biking Etiquette

One of the most common causes of road accidents is the lack of good etiquette. Though rarely mentioned in many road biking safety tips in the past, the following aspects must be kept in mind to make the overall experience safe and hassle-free:

  • Do not use phone to call, text or take pictures while pedaling. Some states have clear policies on anyone caught doing this. Consider buying a GoPro which can be attached to your bike or head for ease of taking pictures.
  • Listening to headphones is a no-no. This will make it impossible for you to hear other vehicles and pedestrians.
  • Ride in a straight line for cars and other vehicles to easily go around you.
  • Always stay on the appropriate bike lane provided for road riders.
  • For narrow areas, increase visibility by riding in the center of the lane but do take note of parked cars.
  • Avoid getting into drivers’ blind spots at all times.
  • Stay visible by wearing high-visibility clothing during daytime.
  • Use materials with reflective capabilities for nighttime riding.
  • Add a mirror to easily see vehicles behind you.
  • Don’t drink and drive or smoke either.

6. Proactive Ride

  • Always travel with a mini tool kit tucked safely inside your backpack or handlebar bag.
  • Learn a few quick repairs via online video tutorials.
  • Always bring smartphone or a tracker with you when riding on the road. This helps a lot during emergencies.
  • Invest in a hydration backpack when thinking of riding longer than usual. Dehydration can be a scary thing especially when riding in the open on hot and humid weather conditions.
Above all else, always check traffic laws and local policies prior to hitting the road. Some states and cities outside the country have different road traffic rules and regulations.

In a Nutshell

These road biking safety tips are meant to simply guide you in your quest for the ultimate freedom on two wheels. Try to plan out your next ride with these tips in mind. Keeping them at heart will help put fun in perspective as you bike all the way into the great outdoors. Have fun and enjoy the ride!