Ways to Increase Your Endurance

There are many things you can do to increase your endurance while participating in sports or everyday exercise. Below I have listed a few of my favorite things I try to do as much as possible.

1. Gradually adapt to your workout and environment. You do not have to rush things.
2. Always stretch. 
3. Do not over train, but push yourself as much as possible.
4. Increase your rest times if needed.
5. Mix up your workout routine and create a plan to stick with. 
6. Mix cardio with strength training weekly. 
7. Increase the intensity of your workout as your heart rate increases.
8. Drink plenty of water.
9. Limit your sugar, salt, and red meat intake.
10. Eat plenty of fruits, vegetables, and lean-meats.

Remember to EAT CLEAN AND TRAIN DIRTY !!!!!

New Food and Its Benefits

Quinoa 

(pronounced Keenwah)

Most people have never heard of quinoa so I would like to introduce it to you. As an athlete, I'm sure you will love the benefits of this "super-food."

• Quinoa is a healthy seed that is prepared like whole-grains such as brown rice and oatmeal.
• One of the highest protein-rich foods ever.  
• Contains all nine essential amino acids we need for our bodies.
• Gluten-free
• High in manganese which helps prevent damage during energy production.
• Contains Lysine which is essential for tissue growth and repair.
• Cholesterol-free 
• High level of fiber

 
Because quinoa contains many health benefits, it is essential for athletes. It is a power food for breakfast, lunch, dinner, or a snack. Quinoa can be prepared multiple ways. You can also mix it with other foods for a delicious meal


This meal is very quick and fast to make. It consist of quinoa, chicken, carrots, squash, broccoli, and corn on the cob.


I hope you go out and purchase some Quinoa and explore different creations with this super-food!!

Bon appétit !

Proper Nutrition to Fuel Your Training

Healthy Meal Idea for the Week

Sauteed Chicken and Brown Rice

This meal is very nutritional for athletes. It consist of lean protein and healthy carbohydrates. It also is a meal low in calories, so it doesn't add extra weight to your body.

To begin, saute one chicken breast in olive oil on the stove until the meat turns white on the inside and it becomes tender. Also, I like to use chicken flavored Mrs. Dash seasoning on the chicken for flavoring because it is salt free. However, you can use whatever seasonings you may like. Just remember you want to limit your salt intake!
Next, I boiled the brown rice in a pot of water until it was tender and soft. Once that is complete, you can mix the chicken and rice together and enjoy this nutritional meal.

This is a quick and healthy meal to eat for lunch or even dinner. It is also a very lean meal option and consist of lots of fiber.

ENJOY !!!!!!

Did You Know ???

Have you ever eaten a large meal and then decided to lay down?

Well....

This is a huge NO-NO!!!!!!!!!!

You should never eat and lay down because it is bad for your body. Especially as an athlete. You want your body to properly digest your food so you do not experience unnecessary bloating, gas, burning, or pain in your stomach.


Try to wait at least two hours before laying down for bed. Your body will definitely appreciate at !

Proper Foot Care Helps Prevent Injuries and Foot Pain

        As you guys may know, it is vital that athletes wear the proper attire when participating in sports. However, I do not know if enough people understand how important it is for everyone, even if not an athlete, to learn and practice proper foot care. To prevent a great number of injuries and pain in your feet and legs, proper foot care is 100 % recommended.

        When I was in high school, I worked at an amazing podiatrist office called "FootDrHorsley" in Belleville, IL. Here I learned a tremendous amount of information about proper foot care, stretching and physical therapy, braces, surgery, heel pain, diabetic treatments, sports injuries, and other diagnoses.





        THINGS YOU SHOULD DO TO HELP PREVENT FOOT PROBLEMS AND INJURIES

1. Find a local podiatrist and visit them regularly
2. Wash and dry your feet daily with soap and water 
3. Keep your feet moisturized 
4. Wear proper fitting shoes
5. Get your toenails trimmed at least once a month 
6. Inspect your feet daily
7. Implement a healthy and balanced diet into your lifestyle 
8. Drink plenty of WATER !!!!!  

REMEMBER TO PRACTICE PROPER FOOT HYGIENE AND CARE
TO PREVENT INJURIES AND FOOT PAIN !!!!




CLICK HERE TO VISIT FOOTDRHORSLEY FOR MORE INFORMATION