Kathleen, Author at Women Today

Best Running Shoes for Flat Feet 2018 (As Recommended By Experts)

April 11, 2018 by Kathleen Leave a Comment

First, I will start off by telling you I have flat feet. Growing up my friends would joke and say I had water skis as feet. Long, skinny, and flat, perfect for catching waves but questionable for running miles. Years later who would have thought I would run many marathons and ultramarathons with those same flat feet. However, I couldn’t always run such long and taxing distances. When I first began running, It felt like I was learning more about managing pain then the act of running itself. My knees hurt to the point where I almost gave it all up. Well, that was until I realized the importance of buying a running shoe designed for my flat feet. Once I ran with a shoe made for my feet the pain dissolved and I could focus on what was most important: Running.

What are flat feet exactly?

In layman’s terms, it’s feet without arches. That’s compared to so-called “normal” feet with arches or low arches. It’s important to understand flat feet themselves don’t negatively impact your run. The problem is flat feet cause you to overpronate. And overpronation is what wreaks havoc on your body. It causes pain in the knees, ankles, hips, and low leg muscles.

Buying a shoe designed for overpronation is essential for flat footed runners. These shoes compensate for overpronation which creates a natural stride. A natural stride puts a stop to overuse injuries and pain in your running. With the right shoe, overpronation is neutralized and running becomes an enjoyable experience, not a painful one.

Benefits of Choosing the Right Running Shoe

Choosing the right running shoe for flat feet is crucial when you run. With each stride, your feet hit the ground, and if you’re running with the wrong shoe, it will create problems. This holds especially true when you overpronate from flat feet.

So what exactly is overpronation?

First, pronation is the normal roll of the foot. It’s when your weight is distributed from the heel to the forefoot during your stride. Overpronation occurs when your feet roll inward too much. An inward roll causes the rest of your body to overcompensate. This creates a big problem for runners because it places excessive stress on your tendons, ligaments, and muscles. So now, the longer you run, the more likely you are to develop an injury.

Running with the wrong shoe will not only create pain, but it can cause injuries that force you to stop. You often here runner’s complaining about common injuries like runner’s knee, plantar fasciitis, and achilles tendinitis. Some blame running itself but the injuries typically stem from the wrong shoes or poor form.

The good news is once you switch to a shoe designed for overpronation, overuse injuries go away. That’s why choosing a shoe from this list will significantly reduce the chance of pain. Less misaligned stress on the body will allow you to run pain-free.

What To Look for In Best Running Shoes If You Have Flat Feet

Most running shoes fit into three categories: overpronation, neutral, and supination. As discussed, overpronation occurs when your feet roll inward too much. This inward roll will cause the rest of your body to overcompensate. That’s why it’s vital to use a running shoe that’s stable and comfortable. With a running shoe designed for overpronation with extra support, it will effectively absorb the shock created by hitting the ground. This helps minimize the effects on the body from running with flat feet. When I look for a new running for my flat feet, stability and comfort are always number one.

Reviews of 7 Best Men Running Shoes for Flat Feet

1. ASICS GEL-Kayano 24

Made for overpronators, the ASIC GEL-Kayano 24 is one of the top selling running shoes in the Market today. Its design is built for comfort and stability. This helps flat feet runners remain injury free and increase their running efficiency. When you run with flat feet overpronation causes more pain the longer you run. However, through the ASICS I.G.S.® (Impact Guidance System) design your feet roll more natural. That’s versus an inward roll like most flat feet runners tends to have. So now, you may run longer mileage with fewer issues providing the platform to become a better runner. It’s users praise this shoe for its incredible comfort. The gel technology and cushioning system within the shoe are designed for shock absorption. Now, instead of feeling intense impact from flat feet, the force is absorbed.

When you have developed pain from running, then switch to a shoe that stops the pain, you become a customer for life. That’s what makes this shoe a top seller. It not only provides a smooth and comfortable ride but it has brought running back into many peoples lives. Now that’s the real definition of a quality running shoe.

Pros– extra comfort for long runs, great for long-distance running, breathable, excellent traction, shock-absorbing.

Cons– too snug for some runners, price, heavy.

2. Brooks Beast 16

If your feet hurt during and after a run, grab a pair of the Brooks Beast 16s. The best feature for flat feet runners is the supportive midsole design. This provides a smooth and natural stride similar to the experience of a neutral runner. Its an overpronators dream as it helps those runners who need extra arch support. What’s also great about the shoe is it’s built for the road, indoors, and even light trails. It indeed is a BEAST. A lot of times when you buy supportive running shoes you find them to be stiff and uncomfortable. However, Brooks does an excellent job with this shoe as runners say it’s both supportive as well as flexible. Ever hear of the term “pounding the pavement”? As runners, we constantly absorb excessive shock from running on roads. Over time it can put a lot of wear and tear on the body. Fortunately, Brooks released their BEAST to help. Its users say it feels like your running on a pillow or mattress. Now if that’s not comfort I don’t know what is! If you’re looking for a cushioned and supportive ride, give the BEAST a try.

Pros- an excellent cushion for running on pavement, made for different terrain, flexible for a supportive shoe, stable with motion control.

Cons– heavy, sizes run small.

3. Brooks Adrenaline GTS 17

For runners with flat feet, a stable and comfortable shoe is essential. But the more stable and comfortable the shoe, typically, the heavy it must be. When you have flat feet, you want first to find a shoe that supports your overpronation and absorbs shock. Afterward, consider weight if speed is important to you. For example, if you’re a casual runner, you may have no interest in speed, and a heavy shoe is acceptable. Whereas if you’re training for a marathon, you may be looking to cut some weight off your shoes. With that said, if you’re looking for a stable yet lightweight shoe, then the Brooks Adrenaline GTS 17 has you covered. Better yet, this shoe comes with a Progressive Diagonal Rollbar providing further support for overpronation. It’s users who have reported to be overpronators love this shoe. Many claim it has helped end overuse injuries like plantar fasciitis. If you’re looking to do some long and fast running on the road, this shoe is a preferred choice.

Pros– superior stability, fast ride for a stability shoe, excellent comfort.

Cons– sizes run small, lighter than most stability shoes but still heavy for some.

4. ASICS GT-2000 5

If you’re looking to clock some high mileage while remaining comfortable and stable, then the ASICS GT-2000 5 is the shoe for you. Running long miles lead to sore legs and painful feet, especially for flat foot runners. Well, the Triple Density Compression Molded Foam and Gel pad inserts do a great job to reduce pain. They even come with a unique lacing system to help. When you run long distances sometimes the top of the feet can become painful from the placement of your shoelaces. Some runners lace their shoes different ways to help. However, ASICS new lace design plus its upper fitting mesh relieves tension on the upper foot. This is just one more benefit the shoe has to offer. Users say they take time to stretch out but once worn in they become super comfy and are perfect for long mileage. If you’re a flat-footed runner looking for a durable shoe for the extra mile, this is a shoe you can depend on.

Pros– comfortable soles, very flexible, excellent shock absorption, maximum stability, upper shoe much more comfortable than others, multiple color options.

Cons– plain design, take time to break in.

5. Saucony Guide 10

Whether you want to run on the road, track, treadmill, or a light trail, the Saucony Guide 10 will be beneficial. It’s firm and stable but still holds it’s comfort through its PowerGrid full length cushioning and SRC impact zone. They quickly become an extra layer of protection for the disproportionate impact some flat foot runners can experience. If you don’t overpronate too much and want a quick and responsive ride for a reasonable price, give this Saucony shoe a try. They may not have all the bells and whistles like other shoes but added features aren’t for everyone. If you’re a casual runner who wants extra comfort at an affordable price, then give them a try. Plus, the Saucony company has been around for over a century. They know running shoes. When choosing Saucony, you are buying a quality shoe at a quality price. Also, you often hear runners having sizing issues when switching shoe brands. Although sizing is supposed to be universal, some shoe companies fit differently than others. Often shoes will run too small or large, so your heel ends up sliding out, or your toes feel too tight. However, many users of this shoe have said they fit well from heel to toe. Now, that doesn’t mean all runners will have the same experience, but it gives you better chances of finding a well-fitted shoe. When you buy a shoe online, it’s much more convenient to get the size right the first time.

Pros– price, practical for different running surfaces, sized well, very responsive, durable.

Cons– price, practical for different running surfaces, sized well, very responsive, durable.

6. Nike LunarGlide 9

Nike was the first running shoe I purchased that cured my knee pain created from overpronation. They’ve been the dominant name within the running industry for quite some time. So trust that when you purchase a Nike shoe, you’re buying quality. Also, I can tell you from experience that they have an excellent return policy. Most running companies will not accept returns after running on them. Not Nike. They have a hassle free return policy. They are returnable within 30 days even if they are used. Now that’s customer service!

The Nike LunarGlide 9 is a lightweight and comfortable shoe supportive for any distance. Whether you’re running a few times around a track or taking them out on a long weekend run, this shoe has you covered. The combination of its stability and cushion helps to compensate for overpronation. Through the upper mesh and Lunarlon foam midsole, it provides a responsive transition from heel to toe with every stride. Like most Nike shoes it comes in many different colors. So grab a few pairs. If you are training for a marathon, it’s good practice to rotate three pairs all evenly wearing together. So with multiple color options, you can choose three different colors to prevent confusion during rotation. Its users say they fit like a glove! Nike is always a safe bet when it comes to buying running shoes.

Pros– lightweight especially for a stability shoe, excellent arch support, excellent breathability, stylish design.

Cons– tight feel for some, no motion control.

7. New Balance 1260v6

New Balance doesn’t always make the most fashionable shoe, but the 1260v6s are one of the more attractive styles. New Balance focuses more on practicality than design if you ask me. When you think of New Balance, you can’t help but think of their durability. I’ve been running with New Balance shoes who quite some time. I’ve worn New Balances through marathon distances and 100-mile ultramarathons. In the 1260v6 model, New Balance focuses on the stability ABZORB crash pad for overpronation. Sometimes when you buy a new running shoe, your toes feel tight negatively impacting your entire run. This shoe provides a roomy toe box with enough room to wiggle your toes. If you’re looking for a fix for overpronation for short or long-running, these shoes will get you where you need to go. The users of this shoes cannot stress their durability enough. You get your money’s worth with New Balance.

Pros-lasts through long miles, roomy toe box, comfortable even with no arches, excellent stability for long runs.

Cons– heavy, long laces.

Reviews of 7 Best Women Running Shoes for Flat Feet

1. ASICS GEL-Kayano 24

One of the top selling women running shoes in the world, the ASICS GEL-Kayano 24 is a flat foot runners dream. The design of the shoe screams comfort and stability, and it’s users have provided excellent ratings to prove it. This shoe will have you running long mileage even if you overpronate. If you run short or long, fast or slow, this shoe will provide the support you need to do so.

ASICS Women's Gel-Kayano 24 Running Shoe

Pros– extra comfort, great for long-distance running, breathable, excellent traction, shock-absorbing.

Cons– too snug for some runners, price, heavy

2. Brooks Ariel 16

Sister to the Brooks Beast 16, the Brooks Ariel 16 is an excellent motion control road running shoe. Not only does it provide an improved control for overpronators but its cushion is impressive. This shoe comes with a full-length segmented crash pad which provides a comfortable transition for speed training. If you have flat feet and run with a neutral shoe, besides knee pain, you tend to blister inside your inner sole. I know this from experience. After a long run, my inner feet would blister and my knees throbbed. Fortunately, some running shoes have features that help. What makes this shoe great for overpronation is the Extended Progressive Diagonal Roll Bar. It provides an added support for the inner soles so when your foot rolls heel to toe it stays in line with the rest of your body. You can imagine how this prevents foot and knee pain for runners with flat feet. Its users have reported super comfort and elimination of plantar fasciitis.

Brooks Womens Ariel '16 Overpronation Stability Running Shoe

Pros– super comfortable, wide toe box, inner sole support for overpronation, motion control.

Cons– color options, sizes run small.

3. Saucony Guide 10

A great shoe at a great price, the Saucony Guide 10 is built for support. Not only is it comfortable but runners appreciate the built-in shock absorption. If you’re looking for a casual running shoe that is stylish and comfortable, this is the shoe for you. It’s best for clocking a few weekly runs to help maintain a fit and healthy lifestyle.

Pros– price, fits well, very responsive, durable.

Cons– not as comfy as other models, size change from the previous model.

4. Mizuno Wave Inspire 13

Mizuno provides an innovative wave technology to their shoes. It’s inspired by nature and mimics the way waves work. The Mizuno Wave Inspire 13 uses this wave technology. Within the shoe is a wave plate that disperses energy from impact when your feet strike the ground. The plate allows the shock a broader area which provides a superior smooth and stable ride. What a relief for flat foot runners. This shoe aims to provide stability, durability, and comfort specifically for overpronators. Sometimes supportive shoes feel heavy, especially when running long distance. Well, Mizuno does a great job to resolve this issue. It provides additional support without adding any extra weight. The design is perfect for overpronators who still want to run a fast pace on race day. Its users say it’s the best stability shoe they have ever worn. Some have also reported having cured hip and foot pain by switching to this shoe.

Mizuno Women's Wave Inspire 13 Running Shoe

Pros- lightweight, multiple color options, excellent stability, durable for long-distance running.

Cons- some had sizing issues, price.

5. Saucony Redeemer ISO 2

The Saucony Redeemer ISO 2 is the most stable and supportive stability running shoe Saucony makes. If you’re shopping around in search for a pain-free experience for your flat feet, then this shoe is an excellent choice. It’s designed to provide a more natural stride for overpronation. The best feature may be the ISOFIT upper section. The new ISOFIT technology offers an ideal sock-like feel. Every runner appreciates a sock-like feel once they have the opportunity to experience it for themselves. Its users say the shoe is true to size. So, if you’re buying a pair online, then you have a great chance of nailing your size down the first time. One of the reasons it fits so well is because of the roomy toe box. In my experience, a little extra room for your toes to wiggle make a big difference in comfort. If you’re planning to run long distance your entire foot needs to feel comfortable. It needs cushion from your heel all the way to your toe. And this shoe does an excellent job providing a comfortable and stable experience. If you want support, then you want Saucony.

Saucony Women's Redeemer ISO Running Shoe

Pros– comfortable upper with sock-like feel, incredibly supportive, very comfortable, a lot of cushion without affecting flexibility.

Cons- heavy, heel slippage for some.

6. Brooks Ravenna 8

I will start out by saying I am somewhat biased towards the Brooks Ravenna 8. Brooks sent me out a pair of the men’s version for road testing. After testing the shoes with my flat feet, I can say I was certainly satisfied. Extremely long distances is the only type of running I know, and those Brooks were able to hang with my weekly mileage. The women shoe looks equally impressive. You will appreciate this shoe if you overpronate. It comes with a Diagonal Rollbar medial post which adds extra support and promotes a smoother transition. This shoe is best for running on the road with moderate pronation. When you run with a supportive shoe, you tend to run a bit slower. This is when the shoe greatness is spotlighted. The best part of the shoe is although it’s supportive, it also comes with a BioMoGo DNA midsole cushioning and rebounding rubber. So while running, it feels like your foot springs forward. This helps offset some of the extra weight that helps make it a stability shoe. It’s users praise it for an excellent fit along with a spring-like feel. They provide an extra pep to your step while offering a smooth ride for a jog in the park, a long weekend run, or even a marathon.

Pros– springy toe-off, soft cushion, lightweight, smooth heel-toe transition.

Cons– semi-stiff, moderate pronation support.

7. Nike Air Zoom Structure 20

When I first started my running journey and went to a running store to get fitted for a pair of shoes they recommend the Nike Structures. They were the shoe that brought me through training and over the finish line of my first marathon ever. So naturally, they will always have a special place in my heart. Five versions later, The Nike Air Zoom Structure 20’s are a shoe that can do the same for you. Use them for running a few quick miles to even marathon distances. Nike does a great job of designing running shoes for everyone. Not only are they functional and aimed for high performance, but they are stylish and have multiple color options. This version comes with feature after feature but what makes it different from other versions is its all-new Dynamic Support midsole. This midsole will help keep your foot supported when it attempts to overpronate. Nike also does a great job with comfort. This shoe, in particular, comes with an Ortholite® sock liner which hugs the foot helping you stay comfortable in the later stages of your run. Its users are calling it the best shoe around for overpronators. Considered a “stability” shoe, that’s what it will do, keep your feet stable for the long run.

NIKE Women's Air Zoom Structure 20 Running Shoe

Pros– soft cushioning, lightweight, excellent stability, stylish Nike design.

Cons– some experience heel slippage.

Conclusion

Flat feet can be problematic when you are a runner, but with the right shoe, you can run with no problem at all. When you first begin as a runner, most don’t consider their foot shape and how it relates to their foot strike. However, your foot shape determines a lot about your stride. It’s essential to determine if you overpronate, supinate, or run with a neutral stride.

But for us runners with flat feet, the ones with little to no arches, we overpronate. So if you pick a shoe that supports overpronation, like one of the shoes from this list, your stride can align with the body. With a stride that aligns with your body, you have a much better chance running pain-free. When your run is stable and comfortable with no injuries, anything is possible.

Whether you’re looking to do some light exercising or want to cross the finish line of a marathon, these shoes will help get you there. They are made for us flat-footers and allow us to move forward and reach our full potential as runners.

How to Lose Weight Quickly and Safely

April 9, 2018 by Kathleen Leave a Comment

Spring has sprung! And with it, whispers of getting that “beach-bod” ready for summer. Whether you are aiming for a summer trim down, or seeking a more permanent weight loss, it is important to do so safely. Safe weight loss includes a reasonable diet, properly prescribed exercise, and smart supplementation. It also ties in nicely with smart weight loss, which includes balanced macronutrients, individualized exercise prescription, and behavioral changes/discipline. I will touch on both as we move along.

**Note: the advice given in this article is recommended for healthy adults. If you have any sort of health condition (including high blood pressure and diabetes) please consult your doctor and/or a dietician before making changes to your diet and exercise**

Diet:

One of the worst habit changes you can make for weight loss is to stop eating. Most people are overweight not because they eat too much, but because they eat too little and/or too much of the wrong foods. Let’s start with some basics of metabolism:

Metabolism is the sum of all of the chemical reactions that happen in your body. Some reactions breakdown substances, like digestion breaking down your food into energy; others use substances to build or repair, like muscle repair after a workout, or skin closing over a scratch. When you exercise, more of the breakdown reactions occur; and when you rest, more of the build/repair reactions occur. Anything that is not used for activity is stored either as glycogen (a derivative of sugar) in the liver and muscles, or as fat beneath the skin and around the organs.

Why is this important?

If calories in > calories out, then weight gain is likely (either fat or muscle, depending on exercise).
If calories in = calories out, then weight is typically maintained.
If calories in < calories out, then weight loss is likely.

This is a VERY DELICATE balance. If you are considering cutting calories for weight loss, the safe way is cutting 400 from what you normally eat everyday, and not going below 1600 calories per day.

Smart Weight Loss: Diet

Use your diet to train your metabolism to break down fat more readily! Eat your recommended calorie intake (try this calculator, and pay attention to the “maintain” column http://www.calculator.net/calorie-calculator.html.), with a 40% carbs-30% healthy fats-30% protein macronutrient distribution (I suggest using an app to track, like Livestrong MyPlate or MyFitnessPal).

Do this for about a month and track your body’s changes. Combined with exercise, you are sure to see decreases in sluggishness, and greater weight loss benefit.

As far as choosing which foods you eat, I always suggest that clients use a 40-30-30 macronutrient distribution (40% carbohydrates, 30% healthy fats, 30% protein). This blog post has a pretty decent list of foods under each category if you require more guidance on what foods fall under different macronutrients. I use the 40-30-30 to span the day, and I know some people like to do it per meal; either works just fine. Balanced nutrition will help with all of your body’s major functions; the more efficient you are, the more effective you will be at burning calories. Depending on your activity level, your body may or may not be able to readily take advantage of the energy sources available. There is a simple way to use your diet to rebalance your metabolism (see Smart Weight Loss: Diet box to the left).

Dietary changes will have a huge impact on your weight loss. Remember, food is not an enemy, it is a fuel source for activity, and an agent in recovery. Use it to your advantage!

Exercise:

Let’s look at the other half of the equations above: calories out. In order to lose weight, you have to get moving! Choose your style based on your goals and your preferences. Believe it or not, cardio is not the only way to lose weight—anything that gets your heartrate up and triggers the appropriate energy pathways works! Let’s take another look at the metabolics:

We just went over how your body can get energy by breaking down three macronutrients: carbohydrates, fats, and protein.

Carbohydrates are the primary source used in quick-energy production, like during a sprint, or a quick trip to the copy room at work.
Fats are primarily used for endurance activity, like long walks or jogs.
Protein from food usually goes toward rebuilding muscle tissue, and as a backup, muscle can be broken back down to serve as energy for activity.

Here’s the thing: if you have been sedentary for a long period of time, chances are, your metabolism running on whatever foods you primarily eat and the energy types required for spurts of activity (i.e. carbs). Basically, you will not be primed for fat burning (see Smart Weight Loss: Exercise box to the right). If you want to lose a lot of weight, the type of caloric burn is almost irrelevant: any activity will show results. Safety-wise, if you are cleared by your doctor for moderate to intense exercise, get your heart rate up to 75-85% of your max heart rate to see increased caloric burn. At the beginning stages of weight loss, getting high caloric burn is important before getting specifically “fat” burn.

Smart Weight Loss: Exercise

Use your cardio to train your metabolism to break down fat more readily! For weight loss, it is important to ensure that all energy systems in your body are working when they should be. Vary your cardio by doing low, moderate, and high intensity interval days. This training technique will allow you to both burn a high number of calories and reorient your metabolism. Reorienting your metabolism will enable you to burn more calories during exercise, and more fat calories at rest.

Another safety note, ease into your training. If you have been sedentary, it does not make sense to suddenly hit the gym every day for high intensity workouts. Starting off too intense can lead to overtraining or injury, keeping you out of the gym for an extended period of time. If you are more active, do not give up your rest day(s)! the same concerns around overtraining and injury apply. As always, ensure with your doctor that it is safe for you to exercise, and use all equipment properly and safely.

Supplementation:

There are a lot of supplements out there that tout aiding in weight loss, and a lot of supplements that most gym-regulars use. Which ones are right for weight loss? I am a whole-foods kind of person, meaning that I try to get all of my nutrients from whole foods rather than powders or goos. However, it is difficult for me to get enough protein throughout the day, so I usually consume a protein shake after my workouts. That being said, for the average joe, it is more than likely not worth going out and getting a bunch of powdered supplements. Most of them are focus on performance and muscle growth. If you want to lose weight, eat at least 30 minutes before you work out and at least 30 minutes after.

Ideal pre-workout meals are relatively light and consist of primarily carbs and healthy fats. For example, my favorite pre-workout is a peanut butter and banana sandwich.
Post-workout should consist of a 2:1 ratio of carbohydrates to protein. You can see this by looking at a food label; for example, the protein that I drink after my workouts has 25 grams of protein, so I make sure to have at least 50 grams of carbohydrates with that (such as the almond milk I mix it in, or a bagel with cream cheese). Remember, eat for your activity. Prepare and recover mindfully.

Aside from a protein supplement being handy on the go, super-starches are great pre- or post- workout mixes, especially if you are cutting calories and feel hungry often. UCAN is an example of a powdered super-starch supplement that breaks down slowly over time, giving you lasting energy for your workout and/or curbing hunger afterward. Be sure to read all instructions and consult a doctor or dietician if you have any health concerns regarding a product.

So, How Quickly Will I Lose Weight?

The ultimate question. And the inevitable answer: it depends. Age, sex, level of activity, comorbidities, genetics, diet, medications, stress all play a role in how your body processes energy and changes shape. If your BMI is over 30, it is safe to lose 2 lbs per week. If it is lower than 30, it is safe to lose 1 lb per week. This is not a rule for how your body will work, but it is a jumping off point to make realistic goals for yourself. The Smart Weigh Loss boxes are smart because they work on your metabolism to you can be more efficient all the time, not just when you are exercising.

The components of smart weight loss: balanced macronutrients, individualized exercise programs, and discipline are integral in lasting weight loss. I have covered the first two briefly, and the discipline component is the one that will make your weight loss occur quickly. I would like to separate discipline from its association with “punishment.” Being healthy is not a punishment. Exercising may be strenuous, but not a punishment. Eating should be a positive experience, not a punishment or a reward. The discipline involved in your weight loss is more akin to integrity and accountability. Set your goals, make your plan, work your plan. And if (when) something happens that interrupts your plan, you honor your commitment to your goals, and then continue to work your plan. Reaching your goals is a journey and keeping them in sight will make it all worth it.

Collagen Supplements: What are they & can they benefit you?

April 3, 2018 by Kathleen Leave a Comment

Chances are you have heard of Collagen and all of the magical things it does. If you haven’t, no worries, you are about to learn all about it!

What is Collagen?

If you follow any social media accounts related to beauty, health, or fitness, or if you read health and wellness articles and blogs you have probably read or heard of Collagen and maybe even some of the claimed benefits. But you still may be wondering what exactly is it and does it really possess all these magical benefits?

First, to keep it very simple Collagen is a structural protein found in our bones, skin, and other connective tissues of our bodies. It is a protein our bodies naturally make, which is AMAZING but guess what? As we age the less it makes and the more we can become depleted of it. This is why people are choosing to use Collagen Supplements.

Types of Collagen

When it comes to collagen there are different types. Depending where it is sourced. For example, our skin, bones, cartilage ect. They all have one simple thing in common though and that is that it’s a protein in our body plain and simple.

So you will see many different types of collagen on the market such as type 1, 2, or 3. Some may claim one is superior over the other but it really comes down to personal preference and what your goals are when using the supplement.

Sources of Collagen – Where is it coming from?

There are not only different types of Collagen supplements but the supplements can also be derived from different sources. If you have read or heard anything about collagen you will hear a lot about animal vs. marine collagen. Animal Collagen is when the collagen is pulled from chickens, cows, or pigs. Marine collagen is collagen pulled from fish.

But really what is the difference? When it comes to the source of collagen many believe marine has more benefits for your skin and collagen from chicken or beef may show more benefits for your joints. This article breaks down the types and sources here and even recommends some top supplements, on the market currently.

If you do any research on collagen you will find tons of opinions and resources out there.

However, let me give you a simple tip when choosing a good quality collagen supplement! One of the most important things to look for when deciding on a type and source is to make sure that you are getting a product that is COLLAGEN and very little to no fillers.

Is it safe to take Collagen supplements?

While I am not a doctor, oral collagen supplements are generally overall safe to take. It is an over the counter supplement, which means it is not regulated by the FDA. So it is hard to know exactly the potency of collagen you are getting. Some have reported slight breakouts when taking collagen in excess but as with many things it is important to follow the directions on the supplement and if you are especially worried it never hurts to run it by your doctor first.

Is Collagen supplementation worth it?

From first hand experience I am here to say YES, absolutely!

Let me give you a little bit of back story.

Rewind to a year and a half ago when I had two surprise knee surgeries and another skin removal surgery, that one was planned, all within two months of each other. I am a very active individual and enjoy all aspects of fitness. It is a huge part of my life. So with that said, I was researching anything and everything that could help heal and get back to working out as soon as possible!

Enter Collagen! I happened to be at my local health store one day and saw a sign stating “Cures joint pain, repairs skin to its youthful state, improves gut health”. Also, another side note, I have been a long time suffer of bloating and digestion issues. That day I went home and researched Collagen for about 4 hours and I was sold. I ordered some online that evening.

I started taking it daily and let me just tell you I couldn’t even begin to believe that I started seeing results within 14 days. That’s just two weeks!

So let me break it down for you.

What did I see/feel when taking a Collagen Supplement?

Extreme decrease in Knee pain (I was taking no pain medication when I started Collagen and did not add any pain medication either).
MAJOR skin improvement. What I mean by this is my 5 wrinkle lines on my forehead that had been there since my mid twenties, I’m in my 30’s now by the way, were diminishing! My dry skin, which I always struggled with, started to become more soft and smooth. I seriously added in no additional skin products!
The next one which is something I had no idea was going to happen was my hair! My hair started thickening and growing. Yet another side note, I swear I turned 30 and my hair just changed. Like could not get it to grow to save my life. Insert collagen and my hair, skin, and even nails have reaped the benefits.
LESS bloating! Hello healthy gut!

I seriously couldn’t believe the benefits and I even thought well maybe it was a little bit of a placebo effect.

So about 6 months ago I decided to do a little experiment and cut it out for two months straight.

From October to December I took no collagen. After about 3 weeks I started to experience more knee pain after my workouts, some nights so severe it would keep me awake. Mind you my workouts were/ are nothing crazy. Usually around 45 minutes to an hour with some weight lifting and a little light cardio.

Next I noticed my hair. Back to dry and brittle. Then went my skin, back to being dry and constantly having to use tons of moisturizer!

That was enough for me to KNOW that the collagen supplementation was absolutely working! I started it back mid December, taking daily and what do you know. Within 3 weeks things started coming back to life. I even had friends ask if I was using new skin products and what new routine I started. No new products or routine here, just adding Collagen to my smoothies and coffee daily!

One thing I noticed when starting collagen supplementation consistently each time is it took about 3 weeks to start really seeing noticeable benefits.

So is supplementing with collagen worth it? My answer is yes, yes, & yes!!!!

Now how much and how do you take?

When it comes to dosing. Look at the suggested dosage on the supplement of collagen you decide to buy. That is a good starting point.
As with many supplement consistency is really key to see benefits. While I am no doctor and can only share my experience and those of who I personally know. Taking it at least once a day consistently is going to be ideal.
When it comes to different brands there are so many to choose from. Especially more recently! Again, find one that does not have a lot of fillers and is simply what you are purchasing and that is collagen!
On how to take it. I have tried different brands of Collagen and one thing they all seem to have in common is that dissolve best in warm to hot water. This makes sense because essentially Collagen acts kind of like gelatin and gelatin dissolves best in hot/warm water. So I find it works really well to just add it to my coffee or tea but if you want to drink it cold that’s great too! I find dissolving it in some warm water first then adding ice or my beverage of choice works pretty well. You can cook with it too! I have mixed it in sauces, muffins, and even sprinkled vanilla flavored on my fruit. It bakes well and because so many brands are unflavored you can’t even taste it in the sauces!

After much research and testing this on myself, the time of day you take the collagen doesn’t really seem to have a superior benefit over the other. Again, find what works well for you! I now use it as my post workout protein so I will have a scoop of vanilla flavored immediately following my workout and then I will often add unflavored to my morning smoothies or sometimes I’ll have it in an afternoon cup of coffee or tea. To reap the benefits I find the most important thing is to simply get it in daily!

What to know more about the different types of collagen?

Here is a link to one of my favorite videos explaining the different types by Dr. Eric Berg

Also, as I mentioned you can even cook with collagen! Check out this link for some of the recipes I have used!

Overall, is it worth it to add collagen to your supplement regimen? I say absolutely yes. It definitely is a unique supplement in the fact that it has so many varieties of benefits. When trying to find what is the best kinds ect….there are so many resources out there on collagen so try not to get overwhelmed. It’s never a bad idea to do plenty of research but also do not hesitate to ask the health professional at the place you are purchasing your collagen or if you are getting it online shoot the seller an email or if all else fails run it by your doctor or nutritionist.

The 10 Best Running Belts (Waist Packs) of 2018 – Ultimate Buyer’s Guide

April 1, 2018 by Kathleen Leave a Comment

While running you must bring along basics like shoes, shorts, shirts, and hats. But other items are needed as well. These are essential items like gels, liquids, credit cards, music devices, smartphones, and keys. But the problem is you don’t have enough pocket space to hold them, so you often leave them at home or overstuff your pockets. The good news is there is an alternative. If you need extra storage capacity, then check out the following best hydration waist packs. Each one is built for a specific need and they are reviewed below to help make your choice easier.

How To Choose The Best Running Belt (Waist Pack)

Are you considering buying a running waist pack? If so, there are a few factors to consider. Not all running waist packs are created equal so it’s essential to find one that works best for you.

Besides price, there are five key areas to consider for every runner at every skill level. These factors are storage size, comfort, appearance, quality, and customer service. Read on as we discuss each below.

Storage Size – The main reason to buy a running waist pack is to hold your belongings. Different runners carry different items. So, storage size is essential when choosing the best back for your run. A pack too small or too large for one runner may be the perfect size for another. The key is to determine what you will carry and pick a pack best suited for those items.
Comfort – We can have a running waist pack with plenty of storage but what good does it do if it bounces around? Yes, we need a place for our belongings but not for the sacrifice of an uncomfortable and irritating run. So, after determining the storage size, you must consider comfort. Read up on materials, adjustability, and how well it sits on your waist while running. A minor irritation at the beginning of a run can create a more significant problem by the end. This holds especially true when running long distance. So be sure to take the miles you plan to clock into consideration and choose a comfortable pack for your run.
Appearance – Remember, your hydration pack becomes a part of you, so choose a style you like. There are many designs available from a sleek minimalistic look to a large and practical one. Also, most packs come in a variety of colors and designs. Choose from a plain look to a more fashionable appearance. Here’s the point: there is variety so find a pack to your preferred taste.
Quality – In life, you get what you pay for. Generally speaking, waist packs lower in price will be of lower quality. And packs higher in price will be of higher quality. So consider how often you run. For example, let’s say you’re preparing for your first 5k. In this case, a low-cost option may be your best option. But if you’re training for your first marathon, then you may want to invest in a pricier one. Wear and tear from running will put stress on your running waist pack. That stress breaks down material, zippers, and buckles. So, choose the quality of your pack wisely.
Customer Service – If the pack you like is not from a recognizable company, then consider contacting them. Find out information on warranties, returns, and how they handle customer complaints. A great company stands by their great product, and it is demonstrated by how well they treat their customers.

The 10 Best Running Waist Packs to Buy in 2018

1. Sport2People Running Belt – Best Choice for Comfort

The Sport2People running waist pack has a slick profile with plenty of room to fuel your next run. It comes with two pockets to hold just about everything a runner could need. Whether you want to bring along fuel, credit cards, or even a small bottle of suntan lotion, this belt has you covered. Enjoy listening to your favorite music through its digital front pocket design. The pocket provides enough room for a smartphone and a convenient opening for headphones. The users of the pack praise it for how well it stays put on the waist and never rides up. If you want a pack with large enough storage space but still stays out of your way, then this is the pack for you!

Pros– No ride up, waterproof, one size fits all, soft material, comfortable.

Cons– Limited color options.

2. FlipBelt Zipper – Best Choice for A Slim Fit

Slim, slim, and slim! Did we mention slim? No more large bulky waist packs with this design. The FlipBelt Zipper has enough room for your belongings and keeps them firm to your body, so no bounce and no ride up. This pack molds to your waste and is a perfect option for fuel storage on race day. Users love it for its slim size, comfort, and pocket capacity. It’s like an extension of your running shorts!

Pros– Flat design, comfortable, no bounce, capacity.

Cons– No buckle, no zippers, non-adjustable.

3. URPOWER Running Belt – Best Choice for Long Distance Running

Ready to take your running to the next level? The URPOWER running belt will help get you there. Designed for running, this pack comes with 2 water bottles and one large pocket for storage. Within the pocket lies an opening for your headphone wire as well. We all know the longer you run, the more your body needs replenishment to keep you moving. Well, this pack was built for the long run and will keep you moving through and through. Its users gave it excellent reviews for its snug fit and great price. Overall, it’s an excellent bang for your buck.

Pros– Lifetime warranty, lightweight, snug fit, pocket securely holds phone, waterproof

Cons– No place to secure adjustable strap, bulkier than others.

4. AIKELIDA Running Belt – Best Choice for Durability

If you are looking for extra storage room but a lightweight fit, then the AIKELIDA Running Belt has you covered. Through its unique design, this pack is ultra-light, durable, and built to last. The combination of being compact, breathable, and sleek, will benefit all runners at all skill levels. There’s even a reflective stripe to keep you safe at night. Users are praising this running pack for it’s sleek and breathable fit.

Pros– Capacity of front pocket, durable, comfortable, hole in pocket for headphones, no ride up.

Cons– Pouch too small for some users, thin fabric.

5. uFashion3C Running Belt – Best Choice for Using Your Smartphone

If you are looking for a waist pack to hold your smartphone but still have access to the screen, then look no further! The uFashion3C is the only waist pack you need! It’s clear touchscreen PVC window, and headphone hole provides easy access to your cellular needs. You can now change a song, read a text or make a call all without ever removing your phone from the pack. There are even two inner waterproof pockets to protect your belongings on rainy days. Its users are saying it’s the perfect upgrade from an armband pack.

Pros– Use smartphone without removing it, waterproof, headphone hole, multiple color options, price.

Cons– Not too breathable, some users experienced ride-up.

6. Aqua Quest KONA Running Belt – Best Choice for Running In The Rain

There’s no such thing as bad weather, only bad gear! And the Aqua Quest KONA is far from bad gear. It’s water resistant zip and removable pouch will keep your items dry. When rain hits on your next run, have the reassurance that your supplies will remain dry. It’s ultra-light too! Even weighing in at 2.6 ounces it still manages to hold its durability through a double PU coated lycra material. Its users love this pack for its reliability during long distances rainy days.

Pros– Price, durable, ultralight, waterproof, breathable.

Cons– Limited color options, more protection creates less accessibility.

7. Nathan Trail Mix Hydration Running Belt – Best Choice for Trail Running

Nathan Sports is one of the most dominant names in running hydration. All their packs are built of the highest quality while holding a passionate commitment to their customers. The Nathan Trail Mix Hydration Running belt demonstrates this commitment. The ergo-shaped soft belt prevents bounce allowing you to hit the trails with comfort. No rubbing, no chaffing, no irritated skin. Its users praise this pack for its look, fit, and capacity. An absolute must for your next trail race!

Pros- High quality, great pouch size, durable, adjustable, elastic cords for storage, external pocket on the zipper pouch, SpeedFit holsters, multiple color options.

Cons– Basic water bottle tops, excess belt from adjustment rolls up, quality pack from a reliable company means higher price.

8. Peak Gear Water Bottle Belt – Best Choice for Hydration

The Peak Gear Water Bottle Belt is built for beginners and experienced runners alike. Not only does this pack have a large front pocket, but there is a holster to hold a full-size water bottle. Now on your next long run you can enter a store, buy a drink, and either place it in the holster or fill up a water bottle you brought along. Its users are saying they love the innovative water bottle holder and lightweight material.

Pros- Multiple pockets, reflective stripes, fits most store-bought water bottles, comfortable.

Cons– Bulky, some bounce from water bottle.

9. SPIbelt Running Belt – Best Choice for A Minimalistic Run

Sometimes a little extra room is all we are looking for in a waist pack. A spot for smaller items like a few gels or a set of keys. We want a little more room than our pockets but do not want anything too bulky. So, what’s the solution? The SPIbelt running belt! This slim pack is worn around your waist and barely noticed while running. The pack has no-bounce while being both expandable yet secure. Users praise it for its low-profile pocket and how well it fits.

Pros- Plenty of color options, durable, fully adjustable, no bounce, affordable.

Cons- Difficult to fit large phones.

10. Dimok Running Belt – Best Choice for Shopping On A Budget

Are you shopping on a budget? Well then check out the Dimok Running Belt. Through its affordable price and fully waterproof design, you will get your money worth with this pack. The elastic straps fit the pack snug against your waist preventing any ride-up or bounce. It also comes with reflective stripes for night time running. Users love it’s stretchy and slim feel!

Pros– Affordable, easily adjustable, waterproof, durable.

Cons– Weak zipper seal

FAQs

1. What size pack should I buy?

2. I’m on a tight budget, can I still buy a pack?

3. Do I need a pack with reflective stripes?

4. Can I wear my race pack on race day?

5. Will my pack keep my belongings dry?

6. Should the pack be ventilated?

Conclusion

Now that you have read through each review your next step is to choose the best waist pack for you. Again, consider critical factors like capacity, comfort, appearance, and price. Whether you are running for exercise or a specific distance goal, these 10 packs will help. So, choose a pack, pick a color, and place your order. It’s time to take your running to the next level!

Best Running Hydration Packs of 2018 – Reviews & Advice

March 20, 2018 by Kathleen Leave a Comment

Are you looking for a better way to carry fluids on your run? Whether it be a long run from home or a trail race through the woods, as runner’s, we need a reliable way to manage our fluid intake.

There are various types of hydration gear, but the most reliable is a running hydration pack. Fill it up, wear it like a backpack, and hit the trails to take on even the toughest of terrain!

It can be overwhelming when you first go to buy a running hydration pack. There are many different models available so it can be challenging to narrow down the best for your individual needs. So we thought we’d narrow them down for you. We chose 10 of the best running hydration packs on the market. This way, instead of choosing from hundreds, you can choose from the top 10.

Not all running hydration packs are created equal. But it’s essential to choose one from a repeatable brand with high user ratings. This will help you pick a running hydration pack of high quality, one you can rely on.

So first, before we get into the best running hydration packs, let’s discuss what factors to take into consideration when choosing one.

How to choose the Best Running Hydration Packs

Weight

When purchasing a running hydration pack, consider the weight. A hydration pack for running should be lightweight because less weight will put less stress on the body thus allowing for a faster pace. Simply put, the lighter the better without sacrificing quality.

Backpanel

Often overlooked, the backpanel is an important feature when considering which hydration pack to buy. First, the backpanel should have padded foam for a smooth and comfortable run. Backpannel comfort is a must since this section straps against your back when you run. A poorly constructed backpanel can lead to rubbing and chaffing.

Also, consider how well the hydration pack circulates airflow. Many hydration backs come with features to support this effort. Poor breathability leads to sweet accumulation which irritates the back. There is often features to help circulate air flow like an air channel or high performing mesh.

Hydration Bladder

You can buy a hydration pack with incredible features, in your favorite colors, for a great price; however, none of this will matter if it does not hold fluids effectively. That’s why it’s critical to understand how a hydration bladder works.

First, be sure to choose a pack that comes with a bladder. This way you are sure the bladder and pack work well together. Next, the bladder should be easy to open and close. Easy acess to the bladder is beneficial on race day when you need a quick refill. Also, the hydration pack must be durable. There’s nothing worse than filling up a bladder only to find all your fluids leaked out miles down a trail.

So the question becomes: what makes a hydration pack durable? The durability of a hydration bladder is based on its different connections. For example, where the tube connects to the bladder or the device that seals the top are vulnerable to leakage. So it’s essential the connections are robust and can handle the stress created by your run.

And don’t forget about temperature! After clocking some long mileage, you’ll want your fluids to remain cool and refreshing. So always check user reviews on how well the liquid holds its temperatures in the bladder.

Lastly, consider how you get fluids out of the thing! Find out what type of valve is used for fluid flow. Bite valves are the most popular choice and are found on some of the best running hydration packs.

Capacity

What’s the main reason why we use hydration packs? The answer: to carry fluids! So, it’s critical to determine how much liquid the pack can hold and choose the best volume for you. Take into consideration how much fluid you need for your run versus how much extra weight you’re willing to carry. For example, if you plan to run around the neighborhood, you may want a smaller size because you’ll have access to stores for refilling. However, if your running deep into the trails, then a pack that holds a higher volume of fluids may be the best choice. Also, as a beginner, a larger capacity may be worth considering. Running brings many adversities, especially on race day, so having extra fluids will help. With more fluids, there’s better odds you will have enough to get through any tough situations that may arise.

Pockets

Pockets are another essential consideration when choosing between running hydration packs. First, make sure there are enough pockets for your supplies. You may bring along anything from fuel, a music player, suntan lotion; you name it. Also, consider the location of the pockets. Are they in your preferred area? After time passes, you will find convenience in having easy access to your supplies. Finally, how much room is in the pack itself? You may need a place for your rain jacket once the sun comes out or somewhere for you sweatshirt once you warm up. So, take a look at the pockets and make sure they mesh well with your running style and the supplies you wish to carry.

Price

Buyer beware! Be very careful when considering the price. There are several low-cost yet poor quality running hydration packs on the market today. If you’re looking for an inexpensive option, make sure it’s from a reputable brand. Yes, you will sacrifice some features, but it will still be a high-quality pack. That’s versus buying a low-cost option from an unknown brand with many features, but then it falls apart on you.

Here’s the thing, when you have committed to this running thing, it’s essential to invest in yourself. That is, invest in your success. Just like buying a high-quality pair of shoes fitted to your stride, look for a high-quality hydration pack made for your running style. After the many miles you put on it, it will be well worth the money.

Style

Remember, your running hydration pack attaches to you for the whole run, so pick your favorite style. When choosing a style, there are a few aspects to consider. The most obvious is color. Some packs offer many color options, and some offer very few. So, choose your favorite color or one that matches your running shoes. Also, take a look at how the bladder closes, clips, pockets, straps, and the overall design. There are many styles to choose from, so pick one the screams: this is me!

Reviews of 10 Best Running Hydration Packs on the Market 2018

1. Osprey Raptor 14

Osprey recently released a new version of the raptor with a 14-liter design! The 3.0-liter Hydraulics ™ reservoir is a fantastic add-on. The extra fluid in the reservoir helps reduce the splashing of water in your pack. Besides eliminating the irritation this causes, it also helps with stability at high speeds. Not only does this hydration pack hold a lot of fluids, but the Osprey Raptor 14 features a lightweight design weighing in at 0.73kg. More fluids at a lighter weight, not a bad concept for us runners. Also, it uses a magnetic lock design to keep your fluids where they belong: in the bladder! The users of the pack praise it for the many compartments and a firm backpanel for a stable and reliable run. They also like the detachable nozzle for efficient hose routing. It’ a high-quality pack for a high-quality run!

Pros- Plenty of pockets, easy to fill bladder, breathable, comfortable, lightweight, hose magnet can be adjusted.

Cons- Hose magnet seems weak if the hose is routed poorly, difficult to dry out the reservoir.

2. Salomon Agile 2

Not too big and not too small, the Salon Agile 2 is one of the more versatile hydration packs on the market today. It feels stable on your back yet still holds it’s flexibility while running. It’s designed with two spacious exterior pockets, and the storage room within the pack is a big plus. The bladder can hold up to 2-liters and has room for an extra flask for addition fluids if necessary. Users praise it for being lightweight and comfortable which is important for any runner at any skill level.

Pros- Lightweight, durable, comfortable, friction reducing shoulder straps, pockets for storage, pockets designed for a flask, minimalistic design, firm fit.

Cons- Sacrifice less water capacity from more storage.

3. Osprey Rev 1.5

The Osprey Rev 1.5 is a clean and simple design but can still get dirty on the trails with the rest of them. It’s one of the smaller hydration packs on the market but at no sacrifice for performance and efficiency. The breathable reverse spacer mesh backpanel design allows for excellent breathability. This helps prevent the sweat build accumulated on the lower back seen with other hydration packs. Built for shorter, faster runs, this hydration pack is lightweight with a bladder capacity of 1.5-liters. Be sure to take advantage of the DigiFlip media pocket keeping your phone protected and located for easy access. Its users fell in love with the design for its snug fit and ease of filling it up.

Pros- Lightweight, breathable, easy to load, harness pockets for fuel.

Cons- Small bladder, chest straps, limited color options.

4. Nathan VaporAir

Nathan has become one of the most dominant players in hydration technology, and it shows through the design of the Nathan VaporAir. This unique vest-style design acts as a second layer of skin. As you can imagine, this is beneficial because the less you notice the hydration pack when you run, the better. Besides the shape, it also accomplishes a skin like feel through its weight distributions. Its design centers the weight right over the shoulders which significantly reduces the 2-liters held in the bladder from splashing around behind you. A high-performance hydration pack created by a high-performance company. It’s users really enjoy the magnetic hose clamp as well as the bungee used to hold a jacket.

Nathan VaporAir Hydration Pack Running Vest

Pros- Feels apart of you, highly breathable, ultra-lightweight, easy-to-access hydration system, reflective strips for safety.

Cons- Price, too sophisticated for some.

5. Salomon Advanced Skin Pro 14+3

If a hydration pack for long distance is what you are after, then look no further than the Salomon Advanced Skin Pro 14. Designed for long distances like ultramarathons, this hydration pack holds up to a whopping 17 liters! Not only does it hold plenty of fluid, but it remains lightweight weighing in at 16.5 ounces. During very long runs and races, we need the availability to carry plenty of fluids, fuel, and extra gear. If you’re looking for a pack with this type of accessibility, then Salomon has you covered with this model. Its users say this pack is excellent for serious long-distance running!

Check Price and Rating at Gearinstitute

Pros- holds 17-liters, fully adjustable, accessible side pockets, lightweight, comfortable.

Cons- Price

6. TETON Sports Trailrunner 2.0

Specially designed for off-road running, the Teton Sports Trailrunner 2.0 is a perfect choice for your next trail run. With a hydration capacity of 2-liters, the bladder easily opens and closes for a quick fill. Here’s when price meets quality. TETON does an excellent job designing a low-cost option but still performing as a high-quality pack. Its functional shape is not bulky and comes with shock absorbers to help offset some of the stress of the trails. Users are saying it’s a great, lightweight hydration pack for dedicated trail runners.

TETON Sports Trailrunner 2 Liter Hydration Backpack

Pros- built-in whistle, breathable mesh backpanel, color availability, price.

Cons- limited storage space, bite valve takes time to get used to

7. Ultimate Direction SJ Ultra Vest 3.0

The best-selling hydration vest in the world! Who better to design a hydration pack for trail and ultramarathon running then one of the greatest ultra-runners of all time, Scott Jurek. World-renowned ultramarathon runner, who recently broke the Appalachian Trail Thru-hike record, designed a hydration masterpiece. It’s called the Ultimate Direction SJ Ultra Vest 3.0. With easy access to fluids, this vest comes with two 20 oz ultimate direction water bottles mounted on both sides of the pack.

This hydration pack comes with a lot of features. Whether it’s the flexible mesh harness, or the lightweight adjustable straps, or the trekking pole holders, this hydration vest has it all. It’s just what you need to take on the long and grueling distances of an ultramarathon. One of the most significant features is its material. Using a silicone/nylon/polyurethane material provides the ultimate waterproof experience. Waterproof packs are beneficial when facing longer mileage because it prevents irritation on the skin. With moisture wicking capabilities, the possibility of chafing reduces significantly. This hydration vest is not all too big but useful for even the longest of the runs. Users are saying its lightweight and breathable. Oh, and it’s super awesome because Scott Jurek designed it!

Pros- Great for long runs, marathons, and ultramarathons. Extremely durable. Many features.

Cons- Soft bottles.

8. Camelbak Hydrobak

The Camelbak Hydrobak is the minimalistic runners best friend. Feel unrestricted and comfortable with its mesh shoulder straps and diamond mesh back panel. This hydration pack can hold up to 1.5 liters of fluid in its bladder and an additional 1.5-liters in its reservoir.

One of the most beneficial aspects is its cleanliness. The reservoir features a hydro-guard technology which prevents the development of harmful bacteria. Also, the bladder has wide opening which makes cleaning much more accessible. Give it a clean, fill it up, and give the mouthpiece a bite when thirsty. It also comes with a small front pocket to add any little items you’d like to bring along like keys, gel, or cash. Its users praise it for its cleanliness and comfortable minimalistic fit.

Pros- Lightweight, breathable, easy access to fluids, no chest straps for extra comfort, light mesh fabric, safety reflector.

Cons- small carrying capacity, no-chest straps may feel unusual for some.

9. High Sierra Propel 70

The next running hydration pack on the list is the High Sierra Propel 70. This sweet and simple hydration pack is best known for its functionality and performance. It holds fluids, utilizes pockets, and is moderately designed for a dependable experience. With an easy-to-fill bladder, it holds a moderate 2-liters. This running hydration pack is built to get the job done. Users say its bladder is easy to fill up and comes with plenty of pocket storage.

Pros- Strapping system, plenty of storage pockets, moderately sized, lightweight nylon/mesh.

Cons- Limited color choices, small overall size.

10. CamelBak Octane Dart

The slim profile of the CamelBak Octane Dart is built with a minimal design for a reliable and secure performance. With its ample compression and bladder holding 1.5-liters, it’s lightweight and easily strapped to the chest for a snug and secure fit. It comes with front-facing pockets for fuel and an easy to bite drinking valve. A thrifty and solid hydration pack to dig deep into your next run hydrated with minimal interruptions. Users are happy to report that it creates no chafing and love the leak proof valve.

Pros- Zipper pockets, lightweight, minimalist design, secure chest strap, leak proof valve, price.

Cons- Limited color choices, minimal storage capacity.

Frequently Asked Questions About Running Hydration Packs

1. How do I drink the fluid from a hydration pack?

2. How do the valves work?

3. Will my fluids remain at a cold temperature?

4. Can liquids leak from the bladder?

5. How much fluid will a hydration pack hold?

6. How do I wear a hydration pack?

7. How long will my hydration pack last?

8. Can I race with a hydration pack?

Conclusion

Are you ready to take your hydration gear to the next level? There’s no better way to do so than purchasing a new running hydration pack. There’s now only one more question to ask. The question is, “how do I purchase a hydration pack?” The answer is easy, and the process is convenient! As you now know, we’ve narrowed down the top 10 best running hydration packs in the industry. It’s now as simple as viewing the options, choosing your favorite model, and clicking the purchase button. Amazon will quickly bring it to your front door and you can start training right away. Happy trails!

How to Choose Your Right Workout? Four Considerations When Integrating Exercise into Your Lifestyle

March 18, 2018 by Kathleen Leave a Comment

Think back to when you were sixteen years old: what was your dream car? Imagine you could have that car when you were sixteen, but it would be the only car you would ever drive for the rest of your life. How would you take care of that car? Feed it the right fuel, run it regularly, get routine check-ups, surely. Now think about this: when you were sixteen (ish) years old, instead of getting your dream car, you got your adult body, the only body you would ever have for the rest of your life. While brain development continues into your 20s, all of your metabolic processes were beginning to plateau to how they would function for your adult life, until they begin to decline in later adulthood¹.

How have you taken care of your body since you were sixteen? One of the best things you will ever do for yourself is create a lifestyle that includes regular exercise. People who exercise regularly have been known to have decreased risk of comorbid diseases, as well as improved mental health. I became passionate about exercise science when I realized how many people in the US were dying from preventable diseases. According to the CDC, heart disease has been the number one cause of death in Americans². Heart disease is most often the result of inactivity, a poor diet, obesity, and/or smoking³: ALL lifestyle elements that are 100% in our control. Whether or not you are genetically predisposed to heart disease, or any of its risk factors, regular exercise and a complete diet will aid in prevention and contribute to overall health and function. Heart disease may be killing us, but we are still living longer than previous generations. We can do something about how those later years look and feel for us right now.

Even if you are a few (or many) years past sixteen, you can turn your health around and get on track to preventing disease, losing weight, improving performance, and overall just feeling better. Along with health improvements, exercise can have a number of movement benefits, including improved quality of movement for functional tasks, and specific movement skills, depending on what your body requires and how you train.

And therein lies the ultimate question: How should you work out? What is the “right” mode of training for you? There are a lot of activities that can get you to where you want to be: walking, swimming, weight lifting, yoga, pilates, muay thai, kickboxing, run clubs, group fitness classes, rock climbing, cross fit, cycling, and many many more. You could even combine some of these training styles and create a dynamic routine.

Just like your dream car, there is no one-size-fits-all for choosing your workout. This article will provide you with some important considerations for making your next steps into exercise, whether you are a beginner, or you are looking to change your regular routine.

1. Time

Time is probably the greatest limiting factor in exercise, and the number one excuse NOT to work out. Your first step is getting real with your schedule: how much time are you willing to commit to your exercise per week? Next, how can you practically break that down into individual days? The only right answer to these questions is what works for you. The CDC has recommendations for weekly activity in adults (150 minutes of vigorous-intensity activity OR 175 minutes of moderate-intensity activity per week), and in their most recent publication, have found that cardio bouts that are less than 10 minutes can still provide benefits in cardiovascular health⁴. So, if you can only pop into the gym for 20 minutes and get 8 minutes of intentional exercise in, you are still doing good for your body.

Another consideration with time is working around others’ schedules. Maybe you have kids or pets, or you want to go to a fitness class at a specific time. Shifting your schedule to make everything fit can be challenging, just remember that there are always possibilities to make it work. One of the ways I work through problems is by replacing “buts” with “ands”. For example: “I really want to go to a Zumba class at 5:00, BUT my son has soccer practice at 4:45” becomes “I really want to go to a Zumba class at 5:00, AND my son has soccer practice at 4:45.” With the “and” in place, there is more space to come up with solutions.

Once you plan your time, commit to working your plan. It will take a while to get used to a new routine, but stick to it, and use motivation techniques to keep you on track (more about that later). I also advise giving yourself some flexibility: if you are unable to get your workout in one day, have a backup day. I usually reserve a couple of hours on Saturday, and if I get all of my workouts in that week, I have a couple of hours to relax and take some self-care time.

Take-aways: plan your time, work your plan, be flexible.

2. Motivation

Let’s start with goals. Commitments fall apart when there are no goals to attain. “My doctor said I should exercise” is not a goal, and not very motivating. The best goals are SMART goals: Specific, Measurable, Attainable, Realistic, and Timely. For example, my current goal is to back squat 205 pounds for one repetition in three months. The amount of weight and number of repetitions is specific; “one repetition” is determined by a one-rep max test, making it measurable; I know it is attainable based on my current max at 185 pounds and realistic based on my current exercise routine and level of fitness; it is timely because I will accomplish it in three months (not “eventually”).

Your goals may be related to cardiovascular fitness or more functional, like walking/running a certain distance, or being able to ascend and descend stairs without getting tired or sore, and that is great! SMART goals can be applied to anything and can (and should) be used for both long- and short-term goals. The example above is a long-term goal for me, my short-term SMART goal is to back squat 165 for 5 sets of 3 repetitions at the end of my next month of training, which will indicate that I am on track toward my long-term SMART goal.

The other importance in setting goals it that it will inform the type of exercise you pursue. For example, if your goal is to be able to lift more weight, you probably would not plan to run six days per week. For health centered goals, I recommend a combination of cardiovascular and strength training. It is important for health to achieve variability in heart rate, having some light days and some more intense days. For performance goals, it is also important to vary intensity, as well as general and specific skills training. With my squat goal, I need to work both total muscle strength (general) and my actual squat technique and musculature (specific).

Some of this may seem overwhelming, and you can always enlist a personal trainer, physical therapist, or a coach to help you get your goals and training options clear. Having a friend, a coach, and/or a trainer who knows your goals and is committed to keeping you accountable can be powerful in your journey toward your goals. It can also be motivating to have someone exercise with you. Enroll your friends and family into your healthy lifestyle, and you will all benefit!

Some people find motivation and success by holding themselves accountable with trackers, check lists, or small rewards. My one request is that you do not use “junk food” as a reward: firstly, because you are not a dog, and mostly because you do not deserve to take even one baby-step backward after the hard work you have put into your fitness.

Take-aways: set long- and short-term SMART goals, form a support system, set up structures for ongoing motivation.

3. Resources

This section is tough, as it is another great limiting factor in physical activity; however, it is necessary to make your fitness plan and goals realistic. If you have an idea of your interests, take a look at your resources: can you budget for a gym membership and/or the equipment required for your activity? Is the location and travel time doable for you? You may also need to add in travel time when you budget your time. Money and fitness have a funny relationship in that some do not want to spend money on something they are not sure they are committed to, and others are able to commit to something more easily if they spend money on it. Wherever you fall on that spectrum, do what will work for you.

If you are a beginner, most gyms that you join will include free group fitness classes and a consultation with a personal trainer: USE THIS TO YOUR ADVANTAGE! Even if you cannot afford or do not want personal training sessions, trainers are excellent resources for goal setting and assistance on machines, technique, and safety in the gym. And while trainers working on commission do have an incentive to sell their services, most are more than willing to give free advice (NOT free workouts).

I will also make a short plug for physical therapy (PT): if you require exercise for health benefit and/or have any type of movement dysfunction or exercise precautions, setting up appointments with a physical therapist will ensure that you are getting started with a safe routine that is appropriate for you. It is also a perk that insurance covers PT, and most states offer direct access, meaning you do not need a prescription from your doctor to set up an appointment.

Take-aways: Get real about your budget, use (trusted) resources.

4. Preferences

This is probably the most obvious: DO WHAT YOU LOVE! It is challenging to commit to something that you do not like, and it is good to know that multiple modes of exercise can help accomplish the similar goals. If you are looking for cardiovascular benefits, you can walk, run, cycle, swim, dance, hike, etc. If you are looking for strength benefits, you can perform strength training through traditional free weight lifting, cross fit, kettle bells, body weight exercise, resistance bands, yoga, pilates, etc. If you are not sure what you like, joining a gym with free group fitness classes, or searching for community specials on class trials can be a great way to experiment. A word to the wise: stay on track by giving yourself a time limit on how long to experiment. The longer you stay in indecision, the less likely you will be able to commit to a regular routine.

Take-aways: experiment, align your preferences with your goals, enjoy yourself!

Summary

Getting into exercise or switching up your routine is not always simple, and it is important that you are acknowledged for taking this step for your health and/or your function. Making the time, committing to goals, expending the resources, and participating in activities you enjoy are important steps in a foundational lifestyle change. Your new lifestyle will impact your family, friends, and communities in ways you never could have imagined, and I am grateful to be a resource for you as you take on the challenge to be one less portion of the population affected by preventable deaths.

I cannot stress enough the importance of finding reliable resources, and performing safe, appropriate exercise for you. The internet is a wonderful tool, and there can be misleading information regarding certain activities. I highly recommend finding sites with research-based evidence, and even better, talking with a professional (certified personal trainer, physical therapist, etc.). The considerations in this article should be used to outline your exercise commitments and may give you a general idea of where to start looking for your ideal type of exercise.

The rest is up to you: get out there! Try something old, new, or just plain fun. The sooner you get moving, the sooner you will see results.

Nutrition Breakdown for the Expectant Mama

March 15, 2018 by Kathleen Leave a Comment

Pregnancy is one of the most joyful, overwhelming, and loving experiences of a woman’s life. You are actually growing another human inside you, how much more special can it get? But you are also scared. You are overwhelmed. Maybe you haven’t taken the best care of your health up to this point, and now it is vital to do so. Not only for your sake, but your baby’s as well. However, nutrition may have been an overwhelming and murky subject before you got pregnant, and now it seems like rocket science. How much are you supposed to eat? What kinds of foods are you supposed to eat? What should you avoid? How can you stay healthy without gaining excess weight? This article will break all that down and more, so let’s get to it!

First Trimester Nutrition

This is actually the trickiest part of your pregnancy for a number of reasons, but one of them being nutrition. Many women feel and have heard numerous times from well meaning loved ones, that you are now eating for two. Well, this is kind of true, but not the way you might think. During your first trimester you need to eat at maintenance calories.

Essentially what this means is that if you have been in a caloric deficit, below maintenance calories, then you need to bring your intake up to maintenance.

This can be done pretty much two ways. You can either track your calories to make sure that you are staying in the maintenance range, or if you already have a healthy and balanced diet, just continue what you are doing.

The key to the first trimester is that you don’t need to add calories to your maintenance.

If you already utilized a well balanced, healthy, sustainable diet then by all means, please continue to do that!

However, you can also track your calories to make sure you are staying the maintenance range.

So how do you decide what your maintenance calories are?

First, you figure out what your BMR (basal metabolic rate) is. The equation for women is:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Then, you determine what your TDEE (total daily energy expenditure) is. The equation looks like this:

If you currently exercise 6+ times per week, use: BMR x 65= your TDEE.
You currently exercise 3-5 times per week, use: BMR x 5= your TDEE.
If you currently exercise 1-2 times per week, use: BMR x 35= your TDEE.
You currently exercise 0 times per week, use: BMR x 2= your TDEE.

Let’s do an example, shall we?

Female, age 26, 64 inches tall, 150lbs, exercises 4x per week.

BMR= 655+(4.35×150) + (4.7×64) – (4.7×26) = 1486.10. This is the minimum number of calories a woman with these stats should eat per day.

TDEE=1486×1.5= 2229. This is the number of calories a person with these stats would eat per day to hit their maintenance level.

Check out this great article on the importance of vitamins and minerals during your pregnancy!

Second Trimester Nutrition

Here is where the nutrition changes a bit. As your babe grows inside you, more fuel is needed to aide in the development process. Now, this is NOT a license to eat anything, everything, and as much as you want all the time. Not in the slightest. Guess what?

You should increase your caloric intake by about 300 calories per day. That might seem like a lot per day, but trust me, it isn’t! If you started out overweight when you got pregnant, you may not even need the extra 300 cals. Eat until you feel full and satisfied, but don’t go eat a half gallon of ice cream just because you are pregnant!

This is an excellent article for eating during your second trimester!

Third Trimester Nutrition

Your nutrition is going to pretty much stay the same during your third trimester as it was during your second trimester. However, if you feel like you are more hungry during this stage of your pregnancy, you can add an extra 100-150 calories per day to your diet.

What Would Macros Look Like?

If you are a macro counter (IIFYM anyone?) then you might be wondering how your macro ratios will change now that you are pregnant.

Protein – Protein requirements won’t change much from your regular. If you want to make sure that you don’t lose muscle mass while pregnant (since yes, you will have to change your workouts a bit) then don’t go any lower than .8 grams of protein per pound of bodyweight while pregnant.
Fats – Fats are essential for female hormone health and hunny, your hormones are going to be whacked out while pregnant. Therefore, fat is important. I would recommend hanging out around .4 grams of fat per pound of bodyweight while pregnant.
Carbs – Since you are doing .8 grams of protein per pound of bodyweight and .4 grams of fat per pound of bodyweight, the rest of your calories will go to carbs!

Example – If your maintenance calories are 2229 calories (using your TDEE from the example above), then your macro breakdown would look like this:

Protein: 150 x .8 = 120g protein
Fats: 150 x .4 = 60g fats
Carbs: 120*4 + 60*9 = 2229-1020 = 1209/4 = 302g carbs

This will change as your calories increase throughout pregnancy!

Foods to Avoid While Pregnant

There are some foods that you will just need to avoid as much as possible during pregnancy. Each contains something that may be unharmful to you but could strain the health of your pregnancy or your tiny human.

Foods to avoid are:

alcohol
caffeine (no more than one cup of coffee or tea per day)
raw fish or smoked seafood
shark, swordfish, mackerel, or white snapper fish (they have high levels of mercury)
raw sprouts
unpasteurized milk or other dairy products
deli meats or hot dogs

If there are any foods that make you feel nauseous, you are allergic to, or negatively affect you in any other way should also be avoided!

Check out this third trimester meal plan to help you stay healthy and happy!

Foods to Prioritize While Pregnant

While there are some foods to avoid while pregnant, there are also some that you should prioritize! Making sure you and your baby are getting all of the nutrients you both need to stay healthy is essential.

Prioritize these nutrients:

Calcium
Choline
DHA
Folate
Iodine
Iron
Potassium
Magnesium
Vitamin A
Vitamin C
High quality protein
High quality fat

Prioritize these foods to get the nutrients above:

dairy
dark leafy greens
eggs
wild caught, oily fish
asparagus
broccoli
sea vegetables
cod
shrimp
baked potato with skin
red meat
coconut water
bananas
avocados
brown rice
sweet potatoes
bell peppers
kiwi
tomatoes
coconut oil
nuts
seeds

Wrapping Up Pregnancy Nutrition

In this article we covered first, second, and third trimester nutrition recommendations as well as maintenance calories, macros splits, and the do’s and don’ts. If you stick to the recommendations above, you will be smooth sailing during your pregnancy! Just remember that everyone is different. If you have a question about something, or you want to try something, be sure to check it out with your doctor first!

5 Essential Strength Exercises That’ll Make You Run Faster

March 13, 2018 by Kathleen Leave a Comment

“How do I become a faster runner?”

At some point, this question will cross the mind of every runner. We lace up our shoes, put in the miles, and hope to run longer and faster then we did the day before. But then, at some point, we run into issues. Whether the problems arise from fatigue, soreness, or a plateau, struggles in running are as common as the running shoes we where. But here’s the good news, the struggles you face during training are exactly what you need to grow into a better runner.

What do I mean?

Well, when you struggle you are pushing against some sort of resistance. Whether it’s from longer mileage, faster miles, or higher hills, you must always face resistance in your running. Even if it’s as simple as stopping yourself from hitting the snooze button when it’s time to wake up and train. Whatever the resistance, know that we expand by demand. Resistance is GIFT to help you become a faster, stronger, and a more enduring runner!

Know this:

It’s not in how many miles you run, it’s in how uncomfortable you are willing to get. The SECRET to speed and strength is in our struggles.

But to gain speed and strength, you must perform exercises designed to do so. For example, you can run all day, but if you do not work in speed training, then you will not become a faster runner.

So what exercises will help you become a faster runner?

I’m happy you asked! Read on and learn a set of strength exercises that will improve your running speed. By applying the following exercises, you feel light on your feet and run faster than ever before!

So are you ready? I sure am! Let’s dive in. Let’s discuss 5 essential strength exercise that’ll make you run faster.

1. Bench Jumps

A bench jump is a powerful exercise. It helps you develop power and speed by enabling leg and core muscles to engage quicker when you run. While performing a bench jump, be sure to pay attention to your form.

To start, find a platform. You can use a strong box, bench at the park, or a bench at the gym. Start off by facing the platform. Next, squat down and bring your arms back. From the squat position jump onto the box with both feet and swing your arms forward. Swinging your arms forward will help tap into the power of momentum. Finally, land on top of the bench with your knees bent then hop back down. Up and down is 1 rep. Perform 6-10 times per set for 3 sets total.

Click here for an instructional video on how to properly perform a bench jump.

2. Balance Plank

Core exercises are essential to becoming a faster runner. Not only will you naturally become faster, but you will improve your form when you tire as well. As fatigue sets in on race day, good form is essential because your pace tends to decrease later in the race. So with a strong core, you’re able to hold proper form longer allowing you to maintain a fast pace all the way to the finish.

One of the best core exercises for increasing speed is the balance plank. To perform the exercise start by lying on your stomach and prop yourself up with your forearms and toes. Make sure to engage your core, butt, and back. Remember, it’s not about how you look, it’s about how you feel. So feel the engagement! Hold this pose for 30 seconds. A 30-second hold is 1 set, perform 3 sets total.

This exercise alone is very beneficial to your speed. But if you’re up for the extra effort, add a little more resistance. To do so, when in the plank position, lift your left leg and your right arm simultaneously. Hold for 3 seconds then switch. Raising your left and right leg is 1 rep. Perform 6-10 times per set for 3 sets total.

Click here for an instructional video on how to properly perform a balance plank.

3. Single-Leg Glute Bridge

Another beneficial core exercise for speed is the single-leg glute bridge. To perform this exercise lie on your back. From a lying position bend your legs and place your feet flat on the ground. Next, lift your hips up. The key is to make sure there is a straight line between your knees and your shoulders. Next, from the up position extend your right leg straight out and hold for 3 seconds, then lower it back down to the ground. Repeat the same movement for the left leg. Extending your left and right leg is 1 rep. Perform 6-10 times per set for 3 sets total.

Click here for an instructional video on how to properly perform a single-leg glute bridge.

4. Rotating Lunge

It’s all in the hips! The motion from a rotating lunge will strengthen your hips. Stronger hips provide you with better balance and will help you stabilize during acceleration.

To perform a rotating lunge, place a bench 3 feet behind you. To start, put the top of one foot onto the bench. Next, lower down into a lunge motion and rotate your torso 45 degrees. Rotate once to the right, go back to center, and then rotate once to the left. A left and right lunge is 1 rep. Perform 6-10 times per set for 3 sets total.

Click here for an instructional video on how to properly perform a rotating lunge.

5. Pull Ups!

Yes, working out your upper body will contribute to becoming a faster runner also. Your arms and trunk provide a power transfer to your legs and core. Body weight exercises, like pull-ups, allow you to strengthen your upper body without gaining extra mass which slows you down. Your body becomes stronger while remaining light. This is a win-win for any runner.

When performing the exercise, focus on the movement because it’s essential to perform pull-ups with good form. So first, using a pull-up bar, grab the bar and place your palms away from you. It’s important to engage the core, meaning, tighten your abs, and try not to arch the back overly. Next, pull up, but as you raise yourself, focus on putting your shoulder blades down and together. Once your chin is over the bar, you have completed 1 rep. Perform 1-10 times per set for 3 sets total.

Note: It takes time for your body to develop muscles to perform multiple pull-ups. Do not become discouraged if you can only do a couple. Our bodies stress, adapt and grow so overtime your pull-up muscles will develop. Soon 10 pull-ups will be a sinch, not a struggle.

Click here for an instructional video on how to properly perform a pull-up.

Final Thoughts

The secret to running faster is to perform exercises that will help you run faster. So if you stay consistent, and add them to your workouts, you will see results. Your speed muscles will break down and grow back stronger with each new exercise. Eventually you will run faster.

The repetitions and sets listed for each exercise are only where it starts. To grow, you must understand that adaptation and progression is everything.They are imperative to your growth. They are how someone can go from walking a hill to climbing a mountain. Or how I’ve gone from running a mile on a treadmill to 100-mile ultramarathons. Or how you will go from where you are now to the fast runner you wish to be. For example, if you build up to a 30-second plank then increase the time and hold the pose longer the next time.

Remember, we expand by demand, and weight is relative to what you can handle. Your struggle through 10 box jumps today may become equivalent to 20 box jumps next month. Just like your struggle holding an 8-minute mile pace today will be similar to your 7-minute mile pace next month.

The more resistance you apply to your speed muscles the more they break down and grow. And through constant progression, you will become the faster and stronger runner you seek to become. Through the 5 exercises listed, speed training, and running long distance, you will toe your next starting line with a faster pair of legs. You will reach the start as a different runner, a stronger runner, and YES, a faster runner, ready to set a PR!

The Nitty Gritty on Sports Nutrition

March 9, 2018 by Kathleen Leave a Comment

Sports nutrition is so essential to both your performance and your physique! I love breaking down sports nutrition because when you can nail your fuel the sport itself becomes that much more fun. You have the energy to crush your workout, the game, or practice. No more lack of energy here! I struggled for years to feel super energetic and fueled when playing sports. I would force myself through using sheer determination. Now I use that mental power to play the game!

How to Determine Which Approach is Best for You

You want to up level your game by nailing your nutrition. So how do you decide which approach is best for you?

First, determine what type of sport you are participating in. Are you an endurance athlete? A strength athlete? A sprinter? An everyday athlete who likes to mix it up? Each of these activities requires different types of fuel to get you to the top of your game.
Second, determine how much time there is between your meal and your sport. Do you eat right before you play? An hour before? Two hours before? This makes a difference as to which types of food and how much to eat!
Thirdly, you must test things out. Maybe you try drinking a protein shake made with berries and peanut butter powder and find that it makes you feel sick. Or maybe you eat a banana and find that it doesn’t give you enough fuel. I can give you all the recommendations in the world, but each body is a bit different.

So, take this article, the advice, and the recommendations and find what works for you!

Breaking Down Endurance Sports

Endurance sports are a field of their own because you are pretty much going non-stop for 60+ minutes. This means that your body needs ample fuel to make sure you stay energized. Let’s break endurance sports down a little further.

Long Distance Cardio – Long distance running, swimming, rowing, biking, cross country skiing, etc. depletes your body’s glycogen stores almost completely. Glycogen is the fuel that makes your muscles work. A good rule of thumb is to eat 20-25 grams of protein and 50-60 grams of carbs about 90 minutes before your workout. During your workout, about 45-60 minutes in, take in more carbs. This could be in the form of a sports drink, gummies, or another quick acting carb. Post workout take in another 20-25 grams of protein (preferably through a shake) and another 50-60 grams of carbs to help with recovery.
Time Intensive Team Sports – Time intensive team sports, such as soccer, football, field hockey, basketball, ice hockey, etc. also require sufficient fuel and carbs to keep you on point. 60-90 minutes pre-game or practice, take in 20-25 grams of protein and 40-50 grams of carbs. During halftime, take in another 20-30 grams of carbs in the form of orange slices, sports drinks, fruit juice, or another quick acting carb. Post-game or practice, take in another 20-25 grams of protein (quick digesting) and another 40-50 grams of carbs.
Low Intensity Long Lasting Sports – This is sports such as golf, disk golf, low to moderate intensity hiking, etc. These sports do not deplete your glycogen stores like running or soccer, however you still need the proper fuel to play at the top of your game. 90 minutes or so before beginning, take in 20-25 grams of protein and 30-40 grams of carbohydrates. During the workout, you probably won’t need any extra fuel, however if you do try munching on a piece of fruit or sipping on diluted fruit juice. Post-workout, take in another 20-25 grams of quick digesting protein and 30-40 grams of carbohydrates.

Do you want to dive a bit deeper into the details of nutrition for endurance athletes? Check out this video!

Stop-Go-Stop Sports

What the heck are stop-go-stop sports? These are sports where you expend a lot of energy for a brief period of time and then rest for a period of time. Sports such as sprinting, tennis, and weight lifting. For these particular types of sports, you won’t necessarily need an intra-workout carb unless you are feeling depleted, it is really hot out, or you didn’t eat enough before you started working out.

90 or so minutes before your workout, eat 25-30 grams of protein and 40-50 grams of carbs. If you need an intra-workout boost, sip on a sports drink or diluted fruit juice. Post-workout, have some chocolate milk. Seriously. Chocolate milk has just the right ratio of carbs and protein to maximize recovery! If you are anti-chocolate milk, aim for 20-25 grams of protein and 40-50 grams of carbs!

If this was interesting for you, check out this video that gets down even deeper into the details of nutrition for performance!

Sample Meals for Pre-Workout

1. Purple Monster Smoothie

Ingredients

1 banana
½ cup frozen blueberries
1 kiwi
7oz Greek yogurt
1 cup water

Directions

Chop up the banana and dice the kiwi.
Blend the banana, kiwi, blueberries, water, and yogurt together.
Enjoy!

This recipe is great because it will give you the boost of carbs from the fruit, a hit of protein from the yogurt, and the potassium in the banana will prevent muscle cramps!

2. Strawberry Cheesecake Shake

Ingredients

1 cup vanilla Greek yogurt
1 cup diced strawberries
2 tbsp low fat cream cheese
1 cup unsweetened vanilla almond milk
¼ tsp vanilla extract
½ tsp cinnamon

Directions

Blend all of the ingredients together.
Enjoy!

This shake is great because you get the sweetness that will get you ready to rock and the protein from the yogurt!

3. Toasted Honey and Vanilla

Ingredients

2 slices whole wheat bread, toasted
2 tbsp honey
1 tsp cinnamon
1 scoop vanilla protein powder
1 cup water

Directions

Toast the bread. Top with 1 tbsp honey per slice and ½ tsp cinnamon per slice.
Blend the protein powder and water.
Enjoy!

This gives you plenty of carbs and protein to have your best game ever!

Sample Intra-Workout Snacks

Intra workout snacks need to be quick and easily digested. You don’t have time to mow down on a sub or cook a meal in the middle of a game. Plus, you don’t want to feel sick by putting too much into your stomach. So, here are some quick, easily digested snacks that will help you score!

Orange slices
Sports drinks
Diluted fruit juice
Gummies

Notice these are all easily digesting carbs. To find a longer list of intra-workout snacks, check out this post!

Sample Post-Workout Snacks

1. Green Machine

Ingredients

2 cups of watermelon, cubed
2 cups spinach
1 cup coconut water
1 scoop vanilla whey protein

Directions

Blend all ingredients together.
Enjoy!

2. Basic

Ingredients

1 cup of white rice, cooked
6 egg whites
1 bell pepper, chopped
¼ cup fat free shredded cheese

Directions

In a bowl, whisk the egg whites, bell pepper, and cheese together.
In a heated skillet, cook the egg mixture and add the rice.
Serve immediately.

3. In a Hurry

Ingredients

2 cups frozen blueberries
1 scoop vanilla protein powder
1 cup skim milk

Directions

Blend everything together!
Enjoy!

The Final Countdown

Now you have the nitty gritty on sports nutrition. Don’t forget to keep an apple or a sports drink ready in your bag in case your energy flags. Using protein and carbs pre and post workout will allow you to have the energy you need while building and maintaining critical muscle. Drink up, chow down, and get out there and work!

Best Inflatable Kayak Reviews 2018 – Buyer’s Guide

February 20, 2018 by Kathleen Leave a Comment

Inflatable kayaks allow you to get outside and on the water just about everywhere thanks to their easy portability – something that hard shell kayaks simply can’t match. However, even inflatable kayaks vary drastically from one another in the water pursuits they are designed for and different models offer a variety of advantages and drawbacks. In this guide, we’ll walk you through everything you need to know in order to pick the best inflatable kayak for you so that you can enjoy a great day on the water.

How to Choose the Best Inflatable Kayak

Number of seats – Most inflatable kayaks are either designed to be used solo, or in tandem with a partner. Solo kayaks are great for those who spend a lot of time out on the water by themselves, or when you like to explore more or less than your frequent kayaking partner and need the freedom to paddle away. Tandems can be a great way to get two people out on the water for only a little extra weight, but can be difficult to paddle by a single person because of the added weight and larger frame. Convertible kayaks, which are designed to be interchangeable between one and two seats, are another alternative but take some additional setup time and weigh more than their solo or tandem counterparts.
Portability – Weight is the biggest concern in sheer portability, but other features like backpack straps, suitcase-style handles, or deflated size also come into play. When considering portability, be sure to think about how likely you are to take the kayak to a lake that requires a hike in versus simply your local boat ramp. For tandem kayaks, portability from the car to the water’s edge may not be a huge concern for many people since you can split the load with your partner. However, for solo kayakers, weight may become important in being able to load the kayak in and out of your vehicle.
Intended use – Inflatable kayaks span a range of designs, just like their hard shell cousins, so it is important to think about what you will primarily be using the kayak for. Sit-on-top kayaks are a comfortable design best suited for kayak fishing and paddling on calm open water, since they don’t offer the stability of a kayak with a cockpit. Inflatable kayaks that feature a cockpit and are designed with stability in mind can handle rougher waters and some waves, although if you’re frequently heading to rough conditions a hard shell kayak may be the better choice.
Storage – Different inflatable kayak designs also vary widely in the amount of storage space they offer. Sit-on-top kayaks may have areas of cordage that allow you to fasten your gear around your, while many cockpit designs enable you to attach gear bags in front of and behind the cockpit. If storage is important to you – for example, if you plan to spend entire days out on the water rather than a few hours at a time – be sure to look for ample storage options.

The 8 Best Best Inflatable Kayak to Buy in 2018 – Reviews and Comparison

1. Advanced Elements Advanced Frame Convertible Kayak – Best for Mixed Solo and Tandem Use

Advanced Elements AdvancedFrame Convertible Inflatable Kayak

One of the features that sets the Advanced Frame kayak apart from other inflatable kayaks is that you don’t have to choose whether you’ll be paddling solo or tandem at the time of purchase – this kayak is convertible between the two. The seat backs are separate from the kayak itself and can be installed at three different points within the cockpit, so that it’s easy to interchange between one seat and two seat setups. Plus, the removable seat design allowed the manufacturers to make the seat backs burlier than on other inflatable kayaks, so there is more padding for long paddling trips. That convertible design does have some setbacks, though. When using the kayak in a solo configuration, the floor tends to sag in the middle of the kayak.

The hull of this kayak is designed for whitewater, and the kayak is rated for up to Class III rapids. The rigid bow tracks well in the water, aided by a rear skeg that helps when making tight turns. However, plan to get wet in rough water as the kayak rides low in the water, especially when loaded down with two people and gear.

2. Intex Explorer K2 Kayak – Best for Budget

Intex Explorer K2 Kayak, 2-Person Inflatable Kayak

If you’re looking to get out on the water but don’t want to invest heavily in a new kayak, the K2 kayak is an excellent budget choice. At less than $100, it’s one of the most affordable kayaks on the market.

To be fair, this kayak is less of a whitewater-ready boat than a kayak-shaped pool inflatable. The design is made rigid by a series of I-beams running the length of the underside of the kayak, which provide some rigidty but little stability against swirling currents. As a result, the K2 is suitable only for still lakes and extremely slow-flowing rivers. In addition, the seats are part of the inflatable design and so do not provide much support for paddling over extended periods.

That said, the kayak does have some design features that make it perfect for an easy day on the water. A removable skeg helps with tracking the kayak across a lake, while the high side walls prevent water from getting into the cockpit. The tandem design is especially nice for people looking to enjoy a lunchtime paddle, as there is plenty of storage room for picnic supplies and the seats can be flipped around to face each other.

3. Sea Eagle SE370_KP Inflatable Kayak – Best for Versatility

This kayak from Sea Eagle does it all, and well. First, this kayak is designed to fit up to three people – two on the tandem seats, and one in the middle. And while having a third person may lead to some discomfort, this means that there is plenty of space for a dog or multi-day trip supplies. In addition, the kayak is almost as easily paddled by a solo user as by a tandem team.

Second, this kayak is extremely stable. While the design is not intended for whitewater, it can hold up to medium-sized waves that appear across a lake on a windy day or to mild coastal paddling trips. The kayak is so stable that it is difficult to capsize, even when trying to rock it. Plus, if you do decide to hop out of the kayak for a quick swim, it’s easy to climb back in without flipping the boat.

The kayak’s speed and maneuverability is helped by a pair of skegs. However, these can also be a curse if one gets turned slightly while inflating the kayak – a bent skeg will leave you paddling in circles.

4. Sevylor Big Basin 3-Person Kayak – Best for three people

If you’re planning to frequently kayak with three people, the Big Basin kayak is the one for you. This inflatable kayak sports three removable, inflatable seats, so it’s easy to adjust for paddling with only two people as well. Plus, the seats are highly adjustable, making it simple for each person to adjust the seat back as needed to achieve support for longer paddles. However, if paddling with three people, note that the kayak is only rated to hold 490 pounds – which is easy to exceed when you add gear into the cockpit. In addition, there is little storage space on the frame of the kayak, in particular because the hull lacks bungee cords.

Despite being relatively large, this kayak also moves well through the water. The rear skeg provides straight tracking, while the wide design offers stability against rolling and capsizing. While not intended for whitewater, the kayak is stable enough to be paddled in moderate wind on an otherwise calm lake. The side walls of the kayak are high to prevent water from overtopping into the cockpit, plus the kayak comes with a set of inflatable spray covers to help keep you dry from paddle splash and larger waves.

5. NRS Pike Angler IK Inflatable Kayak – Best for Fishing

NRS Pike Angler IK Inflatable Fishing Kayak

NRS is a well-known company in the kayaking world thanks to their high-end gear, and the Pike Angler is no exception. While it comes at a price premium, this inflatable kayak delivers superior performance and has a number of design features that make it perfect for a day of fishing.

First off, this kayak performs on the water almost as well as a hard shell kayak – which is a huge compliment for an inflatable kayak. The kayak is maneuverable without a skeg attached, but also comes with two different removable skegs to help with tracking in windy conditions. The seat is removable, adjustable, and extremely comfortable, which goes a long way in supporting your back during a long day of paddling. Plus, because of the removable design, it is also possible to purchase a second seat and convert the kayak into a tandem.

For fishermen, the best features of this kayak are the ample storage space and numerous tie-down points. The kayak’s hull is lined with metal grommets and nylon webbing to tie fishing gear down, while the front portion of the kayak is covered with bungee cords and the back of the seat even has a large zipper pouch. It also has three fishing pole mounts on the hull – perfect for the angler with multiple rods. When using the kayak solo, the cockpit has plenty of space to store overnight camping gear.

6. Rave Sea Rebel Inflatable Kayak – Best for Portability

At only 22 pounds, it’s hard to come up with an excuse for not bringing the Sea Rebel kayak along anytime you’re headed to a place with water nearby. The light weight makes this among the most easily transportable inflatable kayaks on the market. Before buying, note that the maximum weight capacity is 200 pounds – so this kayak is not suitable for heavyset people.

That lightweight design is achieved by transforming this kayak into a sit-on-top kayak rather than a traditional cockpit kayak. This makes the kayak stable in calm water, such as on a lake or slow-flowing river, but certainly not suitable for any kind of rough conditions. On the plus side, this sit-on-top configuration makes it easy to stand up and walk the kayak over shallow water, and to get on and off if you decide to hop off for a swim. Furthermore, there is little room for gear storage on the kayak’s hull.

One of the serious problems with this kayak is the backrest of the seat. It has little rigidity and flops backwards when you try to lean against it, leaving you to support your body upright when paddling using mostly your abdominal muscles. This can quickly get tiring and, for many people, makes this kayak unusable for anything more than a short paddle.

7. Driftsun Voyager 2 Person Inflatable Kayak – Best for Getting on the Water Quickly

If you want to go from purchase to getting on the water in the shortest amount of time, the Voyager 2-person kayak is an excellent choice. While not cheap, this kayak comes with everything you need to hit the water – a pair of paddles, a pump, a removable skeg, a repair kit, and even a carry bag. Plus, the kayak inflates in under 5 minutes of pumping and at only 27 pounds it is easy to carry this kayak from the car to the water’s edge.

Once in the water, this kayak continues to perform well. The wide design and high sidewalls make this kayak extremely stable in moderate winds and help to keep water from splashing into the cockpit. With the skeg attached, the kayak tracks through the water well.

The seats, which are detachable, are made of EVA foam rather than designed to be inflatable as for many other inflatable kayaks. This foam design is still lightweight, but provides significantly more back support and comfort during long paddles. Unfortunately, the kayak does not come with foot supports to push against when paddling, but these can be added after market.

8. Outdoor Tuff Stinger 3 Inflatable Kayak – Best for Solo Paddling

Outdoor Tuff Stinger 3 OTF-2751PK Inflatable One-Person Sport Kayak

The Tuff Stinger 3 is a performance kayak that can handle a little bit of everything, perfect for the solo paddler in search of adventure. The rigid design is comparable to a hard shell kayak and is perfect for taking out in rough conditions, such as on whitewater or in rough coastal surf. The 3-layer PVC air chambers are puncture resistant and redundant, so that even if you do end up with a tear it won’t leave you stranded in the middle of your paddle. Plus, the skeg (the kayak comes with two) makes tracking easier and can be removed in shallow or particularly rough water.

Another great aspect of this kayak, given that it is designed to be used solo, is its light weight. At only 25 pounds, a single paddler should have little trouble getting this kayak from the car to the water. The only downside is that the instruction manual is extremely unclear on how to inflate the kayak properly – but this is easily overcome after learning how to do it over the course of a few outings.

The seat is inflatable, which unfortunately does not provide the same support as a molded plastic seat. This can be a problem for all-day use, although for trips lasting a half day or less the seat is comfortable enough. This kayak also comes with a paddle, a welcome addition especially considering the modest price tag.

Frequently Asked Questions about Inflatable Kayak

Inflatable vs. hard shell

Will they leak and sink?

What are they made of?

Conclusion

Inflatable kayaks are a light, durable, and fun alternative to traditional hard shell kayaks for anyone who is paddling in calm waters like a lake or slow-moving river. These kayaks come in a variety of designs for multiple uses, and will last through years of use. Now that you know how to pick the inflatable kayak that’s right for you, it’s time to get out on the water! Inflatable kayaks

What are flat feet exactly?

Benefits of Choosing the Right Running Shoe

So what exactly is overpronation?

What To Look for In Best Running Shoes If You Have Flat Feet

Reviews of 7 Best Men Running Shoes for Flat Feet

1. ASICS GEL-Kayano 24

2. Brooks Beast 16

3. Brooks Adrenaline GTS 17

4. ASICS GT-2000 5

5. Saucony Guide 10

6. Nike LunarGlide 9

7. New Balance 1260v6

Reviews of 7 Best Women Running Shoes for Flat Feet

1. ASICS GEL-Kayano 24

2. Brooks Ariel 16

3. Saucony Guide 10

4. Mizuno Wave Inspire 13

5. Saucony Redeemer ISO 2

6. Brooks Ravenna 8

7. Nike Air Zoom Structure 20

Conclusion

Diet:

Exercise:

Supplementation:

So, How Quickly Will I Lose Weight?

What is Collagen?

Types of Collagen

Sources of Collagen – Where is it coming from?

Is it safe to take Collagen supplements?

Is Collagen supplementation worth it?

What did I see/feel when taking a Collagen Supplement?

Now how much and how do you take?

What to know more about the different types of collagen?

How To Choose The Best Running Belt (Waist Pack)

The 10 Best Running Waist Packs to Buy in 2018

1. Sport2People Running Belt – Best Choice for Comfort

2. FlipBelt Zipper – Best Choice for A Slim Fit

3. URPOWER Running Belt – Best Choice for Long Distance Running

4. AIKELIDA Running Belt – Best Choice for Durability

5. uFashion3C Running Belt – Best Choice for Using Your Smartphone

6. Aqua Quest KONA Running Belt – Best Choice for Running In The Rain

7. Nathan Trail Mix Hydration Running Belt – Best Choice for Trail Running

8. Peak Gear Water Bottle Belt – Best Choice for Hydration

9. SPIbelt Running Belt – Best Choice for A Minimalistic Run

10. Dimok Running Belt – Best Choice for Shopping On A Budget

FAQs

Conclusion

How to choose the Best Running Hydration Packs

Weight

Backpanel

Hydration Bladder

Capacity

Pockets

Price

Style

Reviews of 10 Best Running Hydration Packs on the Market 2018

1. Osprey Raptor 14

2. Salomon Agile 2

3. Osprey Rev 1.5

4. Nathan VaporAir

5. Salomon Advanced Skin Pro 14+3

6. TETON Sports Trailrunner 2.0

7. Ultimate Direction SJ Ultra Vest 3.0

8. Camelbak Hydrobak

9. High Sierra Propel 70

10. CamelBak Octane Dart

Frequently Asked Questions About Running Hydration Packs

Conclusion

1. Time

2. Motivation

3. Resources

4. Preferences

Summary

First Trimester Nutrition

Second Trimester Nutrition

Third Trimester Nutrition

What Would Macros Look Like?

Foods to Avoid While Pregnant

Foods to Prioritize While Pregnant

Wrapping Up Pregnancy Nutrition