Pick up a sport or active hobby to support your main calling

It doesn't matter if your totally pumped up about it, You need(or should!) to pick up a side thing as well. It'll prepare you for the main thing-Black ops, and  help you stay on track and focused.Whether it's football,wrestling,lacrosse,water polo,motocross,parkour, or joining a swim team it doesn't matter. If it builds pain tolerance,strength,endurance, and most importantly, team work, then it's helpful.

Christmas cheer and lack of sleep.

With all the sparkly greatness and Christmas cheer that comes with the holidays(as you all know),comes a great lack of sleep. Which to be frank,Is not so great or fantastic for your body. Your body needs about eight-ten hours of sleep a day and naps are very helpful! So sleep nine hours and then take two thirty minute naps after your workouts, If you workout twice a day. You'll be pining sleeping,eating,and training all all together for a collective and ultra functional system. So try and get some sleep these next two weeks would ya? After all, with the the new year coming up there's all these filthy races! And your body needs sleep to perform like it should.More on races later.

#6 of 101 Running Tips

When going for distance, you wanna run at a slower speed. But not too slow, too slow would be unrealistic and you'd pay on race day(assuming your training for a race). Too slow as in, you can sing the higher notes in an Italian opera and too fast as in you can't talk. So have a chat with your running partner or just look like a crazy person talking to yourself.

#5 of 101 Running Tips

just a real quick one...buy all your running shoes(and shoes period)slightly bigger than your biggest foot, and try and stay away from pointed shoes.No need to cause yourself all that pain.

#4 of 101 Running Tips

Wear good running shoes! spend at least $80.00 on your shoes. Trust me,their your best friend.A decent pair of shoes should last you 400-500 miles depending on the terrain and your weight. Lack of good shoes will end up leading to something worse. like runners knee, better to spend the extra $30.00 and be able to keep running than to save your self some doe right then, and end up taking a week off due to knee injuries. not to mention the doctor bills!

#3 of 101 Running Tips

Be a minuteman!
One major mistake beginning runners make is that they tend to think in mile increments-1 mile,2 miles, 3 miles and so on. So if your just starting out what you need to do is think in minutes. Then as time goes on you can start counting by the miles.

Lifting and Cardio

Can lifting increase ones cardiovascular abilities? Well the short answer is yes. The kinda long one is yes and no. And by that I mean it doesn't actually strengthen your heart much or expand your lungs, however it will increase your overall endurance. So by adding that extra muscle to your legs,core, or wherever; you'll be able perform your daily or weekly cardio at a faster pace or longer distance  whether that's running,swimming,biking,or wrestling your kids in their car seats...because your muscles don't and will not fatigue as easily. Why's that? the main reason your body fatigues during an aerobic exercise is your muscles are tired of repeating that movement over and over and over again. The fix; work on strengthening your muscles three times a week. That's it, just three times a week and you'll have drastic improvements in a matter of weeks. Of course there are some of us who don't have access to a gym or weights at home, If that's the case for you, get creative, you don't have to lift weights to strengthen your body. So hit up your local park that has an obstacle course, or just knock out some body weight exercises.
here's a totally weight less workout for you entire body-
perform this circuit three times (not including the warm up)without any rest in between.
This workout will include something some of you may or may not be familiar with; Fillers, fillers are used to maximize performance by not wasting any time on "resting." 
Warm up:
light running(or jump rope) 5min or until your body is warmed up.(after all that's why we call it a warm up)
1.Push ups for 30 seconds
2.jumping jacks for 1 minute
3.swimmers backstroke 30 seconds
4.pulse ups for 30 seconds
5.running for another 30 seconds
6.explosive squats (otherwise known as jump squats) 1 minute
7.toe touch (hand to toes) for 1 minute
Workout:
 Thrusters(with or with out weights) 12 reps
F. Supine jackknives 60 reps or until ready to move to the next exercise
 Pushups (regular) 30 reps
F.plank 2 min or until ready to move on
 Eight-count body builders 20 reps
F.Flutter kicks 2 min or until ready 
 Iron mikes 15 reps
F.x situps 60 reps or until ready
Pushups diamond 15 reps
repeat 2 more times and than finish with a 2 mile run.
Do not, at all,sacrifice form. If you have to cut a few reps off of each exercise, But if you can handle it. hell go through two or even three more times.Whatever your body is able to handle.
Remember to stay hydrated and eat right.

My 12 favorite smoothie ingredients

knock some or all of these in your morning/after lunch smoothie for a low fat high protein,fiber and antioxidant splash.
1.Peanut butter.(the real stuff not the fake stuff full of crap)
2.Fat-free milk
3.blueberries
4.low-fat vanilla or plain yogurt
5. raspberries
6.fat-free chocolate frozen yogurt
7.pineapple-orange juice
8.cherries
9.bananas
10.whey protein
11.ice
12.strawberries
13.(bonus)-ground flax seeds for omega three oils which have an uncountable number of benefits-
Heart-
By helping reduce the risk of arrhythmia's and sudden death by a heart attack. 

Brain-
Better brain function though more efficient neurotransmitters leading to improved concentration, memory, less likelihood of depression and reduced risk of A.D.H.D in children.

Joints and Arthritis
Better joint function from reduced inflammation and a reduction in pain. 

Skin and Beauty
Improves the health and appearance of your skin, helps keep nails strong, as well as your hair healthy and shiny.

Immune system and cancer
A stronger immune system, proven to be beneficial for the body's immune function, lowered risk of breast and prostate cancer.

Vision
Improved focus, color, perception and clarity of vision. 

Digestive system
By improving intestinal health and reducing inflammation assisting those with IBS or Crohn's Disease.

Allergies
Omega-3 fatty acid intake by mothers during pregnancy may  protect babies against the development of allergies.  It may help people with existing allergies.

Diabetes
Fish oil enhances insulin secretion from beta cells in the pancreas, regulating blood sugar levels. DHA plays a protective role in diabetic neuropathy in all forms of diabetes.

#2 of 101 running tips!

 Shoot for this. (at least) Running 8-15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors. But remember minimum is only minimum.

Bon Jovi - It's My Life. Best runners tune?

#1 of 101 Running Tips

1. Accept the challenge!
"Everyone is an athlete. But some of us are training, and some of us are not."-Dr. George Sheehan, Runner/Writer/Philosopher