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Add Running To Your Weight Loss Program

Add Running To Your Healthy Weight Loss Program

The beginning of the New Year is the right time to chalk out a proper weight loss program for all those who have determined to shed the excess pounds before the end of 2018. One should ensure that the weight loss method that he or she will be adopting must be to help aid healthy weight loss. All those who aim to achieve weight loss must have realistic goals individually. Developing healthy habits and following a healthy diet schedule are very crucial for healthy weight reduction. Achieving weight loss in a few months should not be the only goal. Those who could reduce their weight to the desired extent and maintain the reduced weight for not less than ten years are considered truly successful in their efforts to achieve weight loss. The tips that are given in this article will help the aspiring dieters to achieve healthy as well as sustained weight loss.

Enjoy eating more vegetables as well as fruits

Instead of abruptly reducing your food intake you must make it a point to include more nutritious food items into your diet. While reducing your weight see to it that your overall health is not affected and for that it is very essential to include more healthy foods in your regular diet. Start taking more vegetables and fruits for your lunch and snacks. As you know, vegetables are rich in nutrients and low in calories. For those who are trying to reduce weight vegetables and fruits are the best foods. Since most of the fruits and vegetables are rich in fiber they facilitate proper digestion and also make you feel full.

Include whole grains also in your diet

Though a low-carb diet is essential for weight loss, your diet need not be 100% carb-free. Carbohydrates are also required for weight loss. Recent studies reveal that those who include grains also as a part of their diet are less susceptible to obesity as well as type 2 diabetes. Grains can be a side dish for your meals and instead of refined grains consume whole grains.

Do not give up regular exercises

Regular physical exercises are the best ways to help aid healthy weight loss. If you start feel that the exercise that you do regularly is boring you may switch over to other types of exercise like running, jogging,  yoga, swimming, aerobics or tai chi. By way of doing physical exercises, you are not only reducing pounds but also increasing your lifespan by a few years. Walking is also a powerful exercise and when you walk for some time you get great relief from stress. When you feel depressed or agitated, instead of resorting to emotional eating get outside, walk freely, even run a bit,  and breathe fresh air. Those who want to reduce weight must walk daily for not less than minutes.

Drink plenty of water

Water is very important for the body and many people fail to keep their body hydrated to the required extent. Instead of drinking too much coffee, alcoholic beverages or soda, those who want to reduce weight can make it a point to drink minimum 12 glasses of water daily. The brain and other parts of the body need water to function properly. Those who are on a weight loss mission may see to it that for whole of 2018, they carry water bottles wherever they go. In order to make the water tastier and more nutritious the water may be mixed with lemon juice.


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Let’s Start With A Good Sports Bra

Ok, I have never been the exercising, eating healthy, kind of person. I am not a size small, medium or large kinda gal. Not even an extra large. Oh I once was, but having a few kids, becoming a mommy “taxi”, a husband that travelled all the time. It was easier to grab a meal at the local fast food restaurant.  So year after year it was easier to buy a larger size and just chalk it up to getting older. Well, I realized that my closet is full of sizes small, medium, large, extra large, 1x, 2x, and 3x. OMG, what have I done to myself. It is hard to breathe sometimes, I have no energy, and I feel really depressed when I think about it. So where do I start?

Being a larger size women I think starting with a good sports bra is essential. Hey, even us big busted gals don’t want to be bouncing all over the place. So how do we pick out the right one for our body shape? I don’t think that your size should matter. You just have to start. First, I would say:

1. Get Measured- don’t rely on your regular bra size. Measure around the largest part of your bust. Then measure around the    rib cage directly under the breasts. If you are not sure, have a expert at the local lingerie shop do it for you.

2. Prepare to pay more- yes you will have to pay a higher price for the “quality” of a well made bra. This goes for the                    activewear that you will need.

3. Moisture-wicking fabric best for absorbing the nasty sweat that gets trapped under your breasts that can cause a rash.

4. Please don’t give up, ever. We are own worst enemy. I have used food as a crutch for as long as I can remember. Be kind              to yourself. Take it one day at a time. Start off small, even going for a walk with the dog or your husband. It’s all ok. Once            you build up your confidence the sky’s the limit.

There are so many brands out there Brooks, Lululemon Athletica, Jockey, Under Armour and so many more. Remember you can’t get anywhere without starting somewear.



Love yourself just the way your are. Size small, medium, large or extra large. We all have to start somewhere.



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How To Prevent Common Running Injuries


Select the right running shoe

It is necessary to select a running shoe which is engineered to match the specific foot type. A good selection is sure to help you prevent those common injuries. This can also make running all the more enjoyable and allow you to get plenty of mileage from your shoes. The shoe manufacturers have been trying to come up with shoes that match specific feet requirements. The feet generally fall into any of the three categories.

  • Floppy feet: Few people may have that ‘floppy’ foot which are loose jointed. This type of feet is too mobile. As they hit ground, they tend to give and roll within inside. Flat foot impression is left by floppy feet on wet sand. Running shoes that are improperly fitted may cause uneven wear in the shoe’s inside and outside. Heels are likely to wear unevenly on inside. The common injuries for such type of feet due to improperly fitted shoes can be arch pain, knee pain, and heel pain. This type of feet requires running control offering motion control.
  • Rigid feet: There are also people having ‘rigid’ feet. Such type of feet is tight jointed. They may not yield sufficient upon impact. This type of foot tends to leave just the toes, feet ball and heel impression in the wet sand. It is also called high arch feet. The improper running shoes for such type of feet wear unevenly on the outside of the shoe. It is on the external edge that the heels wear excessively. The common injuries that take place are shin splints, stress fractures, ankle sprains. For avoiding such impact related injuries, what you need to wear are impact-control running shoes.
  • Normal foot: It is the third type that falls somewhere between rigid and mobile. Such foot type may use any type of running shoe which is properly cushioned and stable.

Irrespective of the feet type that you have, when you shop for running shoes, you are to keep few things in mind. You should buy only branded pair of good quality running shoes. You should discuss your foot problems, shoe needs and foot type with an experienced and knowledgeable sales person. You can also check online to get to know more about the available brands along with their prices. Instead of running shoe, you may want to purchase a training shoe.

At the same time, you should wear socks which are similar comfortable for your feet. Wear them and check out if they can be worn without any hassle and start training using them. This way, you can avoid those common sports related injuries.

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Running For Your Life

It is already the middle of Jan. and I have broken some of my promises to start the New Year off living a healthier lifestyle. I think the goal is to do it gradually one day at a time. Start with one little thing and work from there. If you try to correct to many things at once you will only get frustrated and give up. So start off small and take it easy on yourself. Take each day as a new day and if you fall know that you can get right back up and start all over again. This will be a one stop “running superstore”.  Everything from running apparel to hydration packs.  Our “runners” shop isn’t just for adults but for the little guys in your family. If you start the kids off at an early age, living a healthier lifestyle will  become a “family” thing.  Hero Runner’s motto  is “Crawl, Walk, Jog, Run”. As always if you have any questions, we will be happy to help find the answers. Thanks for checking us out at