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Marathon Training with Cardio Conditioning and Sports Strength Training

I’ve got a goal for this year, and that is to run my first marathon. 26.2 miles – here I come! The marathon I want to run is in January 2014, and I am excited, and already a little nervous, when I start thinking about it. I know that, in order to successfully complete the marathon, I’ll need to follow a marathon training plan and build some speed and strength before the big event. However, rather than running constantly for the next 8 months, I need to find other ways to train.

Why? Because I live in Arizona, and starting a couple weeks ago, it is much too hot to run long distances outside at anytime other than at  5am. And in July, 5am will still be 95 degrees, so I won’t be running outside at all. So how am I going to improve my speed and strength for running when I can’t run outside?

workout scheduleWith a dedicated, detailed cardio conditioning and sports-specific strength training regimen, intermixed with short runs to build speed each week.

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How Not to Manage Criticism on Social Media

This week in Scottsdale, we’ve seen a small business completely lose their minds on social media. And it’s pretty humorous. And, of course, a lesson in what not to do when you have to deal with criticism on social media.

As it turns out, Amy’s Baking Company Bakery Boutique & Bistro, a French restaurant located in Scottsdale, AZ, had requested help from Gordon Ramsay’s Kitchen Nightmares show. During the filming of this episode, however, the owners apparently went ballistic, the Scottsdale police department had to be called, and Ramsay walked away from the restaurant – a first in the show’s 82 episodes.

The episode aired on Friday night, and since then, Amy’s Baking Co. has been bombarded with negative reviews and comments across many social media sites including Yelp, Facebook, Reddit and more.

And in order to combat the negative reviews, Amy’s Baking Co. has started posting the most ridiculous posts on their Facebook page. Enjoy the below screenshot:

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Benefits of Sticking to a Workout Schedule and Meal Plan

Planning on embarking on a new health and fitness journey? Fantastic! But rather than just saying you’re going to workout a couple times a week and eat more vegetables, you may want to plan on planning. There are proven benefits to creating and sticking to a workout plan, as well as huge health benefits for following a meal plan as well.

meal breakdownThe reasons behind this are simple – if you plan out your meals a couple days, a week or a month in advance, you have control over your calorie and nutrient intake. You will be able to plan how much protein, fat and carbs you’ll be consuming each day, and adjust your meals to fill holes in your menu. If you want more protein, plan on it. If you want more carbs, plan on it. Then, follow these meal plans each and every day. This way, you’ll be less inclined to make unhealthy, spur of the moment, food choices, and you’ll more easily stick to your diet.

workout schedule

The same theory holds true for scheduling your workouts as well. If you make time and plan on a workout, you’re more likely to complete a workout that day. Don’t just say “I’ll workout at night before I go to bed, once I’ve got all my stuff done for the day,” because really, that won’t happen very often. You’ll always have more things going on, or you’ll be too tired. So make time. Plan to get up 30 minutes earlier in the morning for a workout. Or stop at the gym on the way home from work. Plan your workouts, create a workout schedule, and stick with it.

Soon, these plans – creating a healthy weekly menu and scheduling your workouts – will become habits. And creating healthy habits is the best way to create and maintain a healthy lifestyle.

Below, you’ll see a sample of a normal weekday workout and meal plan that I follow, and that has led me to great results and more healthy habits:

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