By getting Your Nutrition from Real Food you create a Good Habit for Life.

There is a tendency to think popping a multi-vitamin supplement to get  nutrients is just as good as what comes from real foods.

during training and competition, the body requires more whole nutrients and quality food sources. Sometimes, the quantity and quality is hard to keep up when you are pushed for time to not go down the road of reaching for a convenient pill or some quick fix it is far better to get vitamins and minerals from natural foods and juices.

Sometimes before, somebody takes up training. Their awareness of how their body reacts to different foods is somewhat blunted and the body perception that you have, is not tuned how our body operates

Our bodies utilize the vitamins and minerals from real foods more efficiently.It can be much easier to select a variety of whole foods to enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available.

A multi-vitamin or a mineral supplement  is without a doubt a taste that leaves a lot to be desired
Some  supplements can be difficult for our bodies to break down and use, or by taking a singular supplement it is not as efficient and makes it difficult to get the full benefit from the vitamins and minerals they contain.

And when consuming plenty of nutrient-dense food nutrients are going to be easier for the body to process and utilize, and less likely to be wasted.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills.

However, the body uses the fiber that binds fruits and vegetables. Often the “skin” of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day.

When embarking on any new training or indeed starting an active life after years of inactive and and perhaps unhealthy eating practices there can be a chance that In many cases, combining supplements can counteract their effectiveness and can produce stomach upset.

On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion.

Raw foods,vegetables nuts and seeds provide us with all protein source that you want if you’re looking to lose weight, eating fresh food is vital to a weight loss plan, which generally goes hand in hand with the needs and desires when starting a training program you cannot expect to achieve a positive athletic outcome, if your body is carrying excess weight.

Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. Fruits and vegetables are the original fast foods.

It’s simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work.

If you have equipment like food dryer. It is easy to make up your own nutrition bars to take with you,I know for myself, When mango season

comes around I in spend the day, putting mangoes into the drier and seal them wonderful foods that are full of all the nutrients needed .
So when you’re looking for well-balanced, healthy diet for your sport nutrition, don’t reach for the bottle. Reach for the food!

The term fat burning refers to the ability to oxidise or burn fat and thus use fat. Instead of carbohydrate as a fuel .

For an Athlete, this is where fat burning is associated with weight loss

Factors affecting fat oxidisation.

Exercise intensity

in absolute terms, carbohydrate oxidization increases proportionally with exercise intensity, whereas the rate fat oxidization increases this decreases again at a higher exercise intensity.

So although it is often claimed that you have to exercise at low intensity to burn fat is not necessarily true.

Again exercise intensity may have importance for weight loss programs health-related exercise programs and endurance training.

The important fact is diet high in carbohydrate, suppress fat oxidisation. a Diet low in carbohydrates will result in high fat oxidisation.

Endurance athletes often used exercise with out breakfast as a way to increase the fat oxitative capacity of the muscle.

Nutritional supplements.

There are many nutrition supplements on the market that claim to increase fact oxidisation these supplements include caffeine, carnitine, guarana, asian ginseng, there are quite a few others, of the ones mentioned Green tea extract is found to increase fat oxidisation by up to 20% during exercise.

At present, the only proven way to increase fat oxidization during exercise is to perform regular physical activity.

Exercise training will up- regulate the enzymes of the fat oxidization pathways, increased blood flow etc. All of which will enable higher rates of fat oxidization.

higher fat oxidation rates during exercise Is generally reflective of good training status, the vast majority of nutrition supplements do not have any desired effects and currently the only effective way to increase fat oxidization is through exercise training. it is still not clear what the best training routine is to get the greatest improvements as each individual has different fat oxidation rates.

Be reminded oxidation rates on average, are very small during exercise so for weight loss in order to oxidise one KG of fat mass more then 33 hours of exercise would be needed.

For efficient burning of fat for energy, longer training, is  not so much the order of the day it could be more the intensity, and of course  you cannot go past the need to fuel the body with correct nutritional food sources that is the likes of fruit and vegetables ,seeds,nuts and good water.

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

now you may be saying, what this has to do we are fitness and athletic performance

You Really Are What You Eat

I hope that sinks in its matters not, what type of supplement that you take it, matters not what new products on the market to make go faster. It is your diet, one preferably full of fruits and vegetables and even better in the raw state as much as you can will give your body, the best chance. It has to recover from exercise injuries and by injuries,I mean,the necessary tearing down and rebuilding of muscle tissue,that is very core for of training .

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.

And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.

With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.

There is certain elements of nutritional and gender, issues that will determine a possible addition of a supplement dependent on training regimes

An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia

.
And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.This is something that I will always speak upon or comment about is the relationship between mental and physical health.

When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

I will be doing a series on super foods, fitness objectives, if you have any questions please comment below

What workouts lead to greater weight loss, high-intensity, or low intensity exercise that expends the same amount of overall energy.

According to a new study carried out on 14 healthy untrained women ,these women exercised on the treadmill at either 45 or 73% of VO2 max four times a week for three months expanding 300 calories per exercise session and eating as normal.

All participants lost weight but the low intensity group lost 1.4 kg more than the high-intensity group.

The researchers speculate that this may have been due to the different effects of the two intensities on the dietary and activity habits for example high-intensity exercise might stimulate appetite and or encourage relaxation more effectively the low intensity variety percentage body fat and fat mass decreased in all participants.

It’s a obvious thing to go faster apart from obvious strength training and form training by losing weight every kilo you drop off you don’t have to carry around a race track.

You would keep weight off, but still have muscle by looking at the very simple things as opposed to complicated training patterns and worrying about rest and injury just be very cautious and conscious of what your dietary restrictions or dietary plan are and create exercises that encourage fat loss burning that don’t require the endless kilometres.

If you don’t have time, you can set up training intensities within the gym in a very short time that will continue to burn fat as you would in an endurance run.

In the study, percentage body fat and fat and decreased in all participants with no particular significant differences between the groups.

To say these findings are conclusive in any manner apart from the obvious fact that weight loss was gained through low intensity training should bring you to the conclusion yourself on what is possible in your training regime

Fat-free mass by contrast decreased in most members of the low intensity group but increased in most of the high-intensity groups the findings either suggest that the high intensity exercise elicits some degree of muscle growth in untrained women or simply reflects the fact that was a less effective in reducing bodyweight or is due to a combination of the two

So what then is the lesson that we can take away from this if the goal is to lose weight and by doing so gained better performance by getting rid of unwanted fat mass but still keeping essential muscle, diet and nutrition play an important role in sports performance and training understanding low intensity training and fitting it in to a lifestyle it is possible to achieve a great deal of success both on the home front and in the sporting arena

she won gold in the Commonwealth Games in Melbourne in 2006. i cheered for a bloody great effort by a real person her victory rightly taking its place as a great moment in Australia’s history.

Tributes have been paid to the humility and unassuming character of marathon runner Kerry at her funeral her death leaves behind husband Greg and children Benton (11), Josie (5) and Cooper (14 months).

McCann was diagnosed last year while she was pregnant but held off having treatment until Cooper was born.

Former Olympian and breast cancer survivor Raelene Boyle and long distance runners Steve Moneghetti and Craig Mottram were among the mourners.

Husband Greg delivered the eulogy,his hurt apparent by his statements of heartfelt descriptions of his champion wife of 17-and-a-half years,

the memory of a vibrant,sweetest person I ever met

Photo: Danielle Smith

there was a short time there we had absolutely everything. We couldn’t have wanted any more.”

He said she made sure their family was OK before she died.

“Just before 20 past 11 at night she said goodbye. She was so exhuasted but she never gave in,” he said.

Kerry has been an inspiration to many Australians and Australian athletes… she will continue to be an inspiration,

her legacy stretched beyond the track and pavement, for mothers across Australia, Kerryn McCann was their athlete

all mourn the loss of a wonderful wife and mother, a champion athlete and a truly great Australian.”

Sprint star Raelene Boyle, a breast cancer survivor herself, said her friend was as brave in life as she was in running

She said she spoke to McCann just a week ago and the mother of three was still speaking hopefully of making progress

against her aggressive form of breast cancer. “She wanted to win,” Boyle said.
McCann was diagnosed with breast cancer in August last year while she was pregnant with her third child.

McCann noticed the lump in her breast months before she did anything about it

She had a 2.5cm lump removed from her right breast when she was 31 weeks pregnant, but McCann delayed having chemotherapy until after the birth of her son Cooper Patrick.

She underwent an 18-week course of chemotherapy after the birth, with her treatment ending in January this year.

Soon after McCann was diagnosed with secondary cancer in her liver.

McCann won the hearts of Australia

McCann’s marathon win was judged the most memorable moment of the Melbourne Commonwealth Games and made into a stamp.

McCann was aged 38 when she provided one of the dramatic highlights of Melbourne’s 2006 Commonwealth Games.

Exchanging the lead several times with Kenyan Hellen Cherono Koskei as they approached the MCG, McCann hit the front and entered the stadium to a massive roar from the crowd.

As the pair battled the final stretch around the stadium, McCann lost the lead before summoning an inspiring home straight burst to eclipse Koskei and snatch victory by two seconds.

She described it as “probably the greatest victory I’ve ever had, or the greatest race I’ve ever run”.

She also won gold in the marathon at the Commonwealth Games in Manchester in 2002 and represented Australia in the event at three Olympic Games.

When McCann revealed last year that she had beaten breast cancer after it was detected during her third pregnancy.

“The surgeon was confident he got it all and he was right. It’s fantastic news,” McCann told New Idea in October 2007.

However, in September of this year, her husband said his wife was undergoing a “few problems”.

Leaving you with a statment from Kerry do you think she stepped up to the start line, Oh people be bold, you do not know when the sand empty’s from the hour glass of our time here, step up to the start line now

But you ride with it. Yes, it’s just the way it had to be

not including wepons of mass destruction and the like ,but fasinating stuff lilke they have at.

The Moab 24 Hour race In USA

Using Radio Frequency ID (RFID) cards, which racer’s use to log-in and log-out of each lap, RealTime™ tracks the results and publishes the standings on the web at grannygear.com, in real time. Now, anyone can follow the event from anywhere—every team, every racer, every lap, every time. They have RealTime™ terminals at the races and there’s a wireless LAN so folks can log-on locally with wireless laptops.

Your family and friends can follow your entire race on the internet at www.grannygear.com using this cutting-edge technology.

I hope it get to Ozz there must be away to stop dickhe**ds knocking of trail signs and arrows on course by having some sort of electronic beacon system

In thirteen years time this race has become one of the single greatest mountain bike races in the history of the sport.

For one short weekend, a mountain bike city grows up out of the desert graze-lands.

They host more than 5,000 racers, support crews, and spectators in a stunningly beautiful, completely remote venue and then, in two days, it’s gone. October 11th & 12th, 2008 , was this years Suzuki 24 Hours of Moab, it looks to be a world-class event that draws teams from all over the world.

There is a field limit of 450 teams plus solos and the race books up faster every year, Well i am working on my plan to get me the where withall to travel to these places with my trusty Raceline.

I am using the audio to play with the player I finally got to work Ya hoo

Download audio file (rec_roketrod_24_may_2008_09_33_431.mp3)

Mini Triathlon

Training for a triathlon can seem overwhelming to athletes who are just beginning or who aren’t quite physically ready for multisports racing.

Just the thought of having to swim, bike AND run successively in one race is probably enough to turn anyone off from even trying the event. If this sounds familiar, why not try for a mini triathlon? These small but challenging races are popping up all over the world and are proving to be great fun for every aspiring multi sporter.

You Know I used to POH HA these events as I was firmly in the camp of purist Olympic distance racing but as the insurance and ligative arm of human interaction reared its ugly head the short course became a viable option for getting people into the sport of triathlon

Some mini races feature different distances for each of the three disciplines of the sport. Some are separated into different age group categories, such as a mini triathlon for kids and one for seniors, but most are open to virtually any athlete that cares to join.

Some start as small as a ( I have put this in old money distances as I am surprised how many people outside Ozzie read this The distance I would be talking about in Ks is 300 mtr swim 20k bike 3k run ) 250 yard swim in a pool, a 4 mile bike ride and finally a 1.5 mile run, some are a bit longer and include a ¼ mile swim, twelve mile ride and three mile run to the finish.

Why subject yourself to a mini triathlon? Many athletes would admit that training for and finishing a triathlon is one of their most memorable accomplishments as well as most enjoyable.

Wherever you end up on the finishers results list, you’ll probably get hooked and want to try another race which is a great thing to promote

With every finish comes the natural desire to push a little bit harder to get a little bit quicker. Trying to beat your last finish time is always a huge personal motivator for most athletes! .

However, a full Olympic or Half-Ironman tri could prove to be too much of a challenge so you have to be realistic and safe, so aiming for a mini triathlon is a much better and more realistic choice.

If you set your goals too high, the likelihood of giving up half way along your triathlon journey is much greater, whereas having a goal that’s attainable - such as first completing your first sprint triathlon.

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