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Reach Your Fitness Goals with Help From A Community

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adidas Runtastic Blog: Running, Fitness & Health


By: Jessie Zapotechne, adidas Runners Captain, NYC

Over the past year, we’ve all been through a tremendous amount of change in how we work, live, and take care of ourselves. We have spent a lot more time in isolated experiences and less time around many of our friends, family, and colleagues. It’s shown us how important community is for our physical and mental wellbeing. Having a community means having things like; support, accountability, motivation, good advice, and a sense of universality (not being alone)! When it comes to sports, community is critical to helping you reach health and fitness goals. Teams can push you to work harder, run faster, and unlock motivation that you never knew you had. If you’re not already part of a running or training community, the tips below will help you build one!

What is a Community, Really?

As a coach, community builder, and general people person, I’ve spent a lot of time getting creative about holding and building spaces for people to come together. I believe that a community is a group of like-minded people coming together with shared core values, who give and get energy from the group, and are actively working towards individual and collective goals. A community can be just a few people or many people. And if the community you are looking for doesn’t exist, you can build it!

Celebrate women in sport by joining our community

Tips to Build Your Own Community

Here’s how you can find, be a part of and even build your own community to create space for you and others to be your best selves.

Tip 1: Establish Your Values

Identify and establish your core values. What kind of community do you want to give and get energy from? What are your values when it comes to relationships, social issues, and life in general? What are some of your wellness goals or interests? For example, I’m a woman who loves nature, cares about the environment, and is interested in uplifting and empowering other diverse women and members of the LGBTQIA+ community to get into running. Knowing these values helps me identify what kind of community I am looking for to join, build and share space.

Tip 2: Decide How You Want to Communicate

Identify what platform(s) you want to use to find or build your community. My advice is to keep it simple so that it doesn’t become overwhelming. For example: Choose one digital social platform such as Instagram and one fitness app such as the adidas Running or adidas Training app. You can create all your messaging on the digital social platform and then use the fitness tracking app to keep track of your group’s progress.

Tip 3: Commit to a Schedule

Create boundaries for how much time you want to spend on the digital platform and how much time you want to dedicate to your fitness goals in real life. For example, you could commit to spending three hours one day per week to check in with your group, doing a virtual or IRL (in real life) workout session, and creating a post about it.

Tip 4: Be Consistent

Make sure that you keep your communication and time spent on fitness goals regular and consistent. Small steps consistently add up to something big over time. For example: With your group, plan that you will run together (or on facetime) two miles once per week on a consistent day at a consistent time. On your own, plan to run/walk two miles two other days during the week.

Tip 5: Don’t Forget to Celebrate!

Share your progress of showing up by following or creating a hashtag for your group that you can use to share photos/videos of your wellness journey together. You never know who you may be inspiring along the way! For example, I use the hashtag #girlsrunnyc for my running collective. We share parts of our journey using the same hashtag, and you can find them on Instagram. If you’re using the adidas Running or Training app, you can use the sharing feature to easily post your workouts in your group or on your social media profiles!

Creating or joining a community can be the difference-maker when it comes to holding yourself accountable to your wellness and fitness goals, being inspired or motivated by others, and developing what can result in long-lasting friendships with like-minded people. We can go further together. Be well and keep moving forward!

 

About the author:


Jessica Zapotechne aka Jessie Zapo, is an art therapist, wellness professional, and running coach based in New York City. She is the founder and coach of Girls Run NYC, a Women’s running collective. Girls Run NYC is focused on empowering women through community and sport, using running as a tool to connect a diverse group of Women across NYC and share the love and light of running to others using a digital platform. Jessie is USATF and RRCA certified and is the Performance Running Coach and Captain for adidas Runners NYC. She enjoys ultramarathoning, going on adventures, and taking inspiration from nature as well as the big city. Find her on Instagram at @jessiezapo.

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What It Took for This Obese Doctor to Take His Own Health Advice

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What It Took for This Obese Doctor to Take His Own Health Advice



Kevin turned to food for comfort as he dealt with the death of his father. He chose a healthier path when his sister was diagnosed with cancer.

The post What It Took for This Obese Doctor to Take His Own Health Advice appeared first on MyFitnessPal Blog.

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Chipotle Black Bean Burgers With Avocado Salsa

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Chipotle Black Bean Burgers With Avocado Salsa



Chipotle Black Bean Burgers With Avocado Salsa

Easy veggie burgers with a delicious hint of smoky spice. Greek yogurt boosts protein to 10g, but add a fried egg for more!

The post Chipotle Black Bean Burgers With Avocado Salsa appeared first on MyFitnessPal Blog.

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Magnesium for Athletes – Get the Facts

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adidas Runtastic Blog: Running, Fitness & Health


Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!

Magnesium performs numerous functions

Magnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.

How important is magnesium for athletes?

Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.

magnesium for athletes

Increased magnesium intake can be helpful

According to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.

You also need to consume more magnesium in the case of stress.(4)

How can I tell if I’m getting enough magnesium?

Pay attention to Magnesium Deficiency Symptoms

  • Leg cramps
  • Dizziness
  • Digestive problems
  • Fatigue
  • Abnormal heart rhythm
  • Headaches

Consult your doctor if you experience the magnesium deficiency symptoms listed above.

Top 9 Magnesium Rich Foods

The general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:

  • Sunflower seeds (395 mg/100 g)
  • Pumpkin seeds (402 mg/100 g)
  • Sesame (347 mg/100 g)
  • Flax seeds (350 mg/100 g)
  • Cashews (270 mg/100 g)
  • White kidney beans (140 mg/100 g)
  • Chickpeas (115 mg/100 g)
  • Oats (139 mg/100 g)
  • Swiss chard (81 mg/100 g)

oatmeal with blueberries and almonds

Good to know:

Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.

Magnesium Supplements – Good or Bad?

If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.

Takeaway:

The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust.

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