26 Wednesday Feb 2020
Posted in Intelligence for Your Life
Tags
Connie Sellecca, conniesellecca, get up and move, healthy, heart disease, intelligence for your life, intelligenceforyourlife, marathon, run, runing, work, workplace
Just because someone runs marathons doesn’t mean they aren’t sitting all day. On workdays, people who run marathons and half-marathons sit for an average of nearly 11 hours! That, of course, raises their risk of heart disease. So get up and move throughout the day – even if you’re sore from your last marathon or morning run.
27 Wednesday Nov 2019
Posted in Intelligence for Your Life
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caffeine, coffee, Connie Sellecca, conniesellecca, intelligence for your life, intelligenceforyourlife, marathon, run, runner, running
Runners, if you have a 5K coming up – keep this in mind, from the International Journal of Sports and Nutrition: Drink 2 cups of coffee about 45 minutes before your run. It’ll increase your speed by 3%. That may not seem like much – but if you run a 5K in about 30 minutes, you’ll shave almost a minute off your time. What’s the magic in coffee that makes the difference?
The combination of caffeine and antioxidants improves blood flow, reduces feelings of pain, and improves diaphragm strength – so you can breathe easier during exertion. So drink 2 cups of coffee about 45 minutes before your run.
24 Tuesday Sep 2019
Posted in Intelligence for Your Life
Tags
Connie Sellecca, conniesellecca, cool weather, cooler temperatures, fall, Fall weather, intelligence for your life, intelligenceforyourlife, run, run in the fall, running
…because we run FASTER in the Fall! That’s from running coach Michael Melinoitis. Because when the weather’s cooler, with less humidity, running takes less effort and there’s less resistance in dry air. So even at the same heart rate, you’ll go faster. The best weather for a run? 45 to 55 degrees Fahrenheit… or 10 degrees Celsius. That’s why there are more marathons in the Fall.
11 Thursday Jul 2019
Posted in Intelligence for Your Life
Tags
cancer, Connie Sellecca, conniesellecca, cycling, exercise, heart disease, intelligence for your life, intelligenceforyourlife, jog, jogging, run, walk your dog, weekend, Weekend Warrior
Did you know it’s now okay if you’re a Weekend Warrior, and only have time to exercise on the weekends? A recent study in the Journal of the American Medical Association found what really matters is that you get 150 minutes of moderate exercise per week. So, an hour of hiking on Saturday, an hour-long bike ride Sunday, and a few brisk dog walks will get you to your goal. And that 150 minutes of exercise is linked to a lower risk of death from all causes, including heart disease and cancer. And this recent study tells us this holds true whether you only sweat on the weekends, or you spread those exercise sessions out through the week. Yes, it’s now okay to be a Weekend Warrior.
04 Thursday Oct 2018
Posted in Intelligence for Your Life
Tags
burning calories, Connie Sellecca, conniesellecca, exercise, exercising, gym, incline, intelligence for your life, intelligenceforyourlife, run, running, treadmill, walk, walking
Next time you hit the treadmill, raise the incline. Exercise physiologist Tom Holland says the “zero setting” on most machines is actually slightly downhill. He says a 1-point-zero incline will be flatter, and help you burn more calories.
13 Thursday Sep 2018
Posted in Intelligence for Your Life
Tags
10K, 5K, Connie Sellecca, conniesellecca, intelligence for your life, intelligenceforyourlife, marathon, race, relax, run, running, squint, squinting, sunglasses, tension, win the race
Wear sunglasses. You’ll not only look cool, you’ll stop squinting and relax your face. Doing that will set off a chain reaction… and you’ll end up relaxing your neck, shoulders and upper body. That’s according to marathon running coach Andrew Kastor. He says that even a tiny bit of tension in your upper body can throw off your form, which means you won’t stride as powerfully. And tight muscles work harder and use more energy than relaxed ones – so you’ll burn out more quickly. So wear some shades and leave everyone in your dust.
20 Monday Aug 2018
Posted in Intelligence for Your Life
Tags
6-pack, abs, aerobic, beach, Connie Sellecca, conniesellecca, exercise, intelligence for your life, intelligenceforyourlife, pool, run, six pack abs, six-pack, stomach, strength training, swim, swimming
If you want to reveal 6-pack abs by the pool or at the beach – skip the crunches, and even the planks! We now know it’s all about the cardio. Exercise scientists from Auburn University did a study and found that when people did ab-exercises for 6 weeks, they didn’t lose ANY abdominal fat. That’s because we can’t spot-reduce fat. We lose it all over. However, consistent amounts of aerobic exercise – like running or swimming – combined with strength training and a reduced calorie diet DOES result in weight loss, everywhere on your body, including your stomach.
11 Wednesday Jul 2018
Posted in Intelligence for Your Life
Tags
Connie Sellecca, conniesellecca, exercise, intelligence for your life, intelligenceforyourlife, morning, run, runner, workout
If you want to get motivated to start working out in the morning, tell yourself “I’m an exerciser!” or “I’m a runner!” Instead of telling yourself, “I’m going to exercise.” Or “I’m going to run.” According to the journal Self & Identity, when people used that strategy, they were better at sticking to an exercise regimen. That’s because you’re giving yourself an identity – not just a command. And that makes you feel like exercising is part of who you are. It also makes you feel like you belong to a community of exercisers or runners. And feeling that you’re part of an active tribe makes you more motivated to keep up.
07 Thursday Jun 2018
Posted in Intelligence for Your Life
Tags
Connie Sellecca, conniesellecca, exercise, go for a hike, hike, hiking, intelligence for your life, intelligenceforyourlife, run, running, stair climbing, University of Colorado, walking
…it’s just as good as going for a run. All you need is a 20% incline to burn as many calories walking, as you do running. That’s according to the University of Colorado at Boulder. They say a 20% slope will feel like you’re climbing stairs. But if the incline is less than that, you’ll burn more calories running.
28 Monday May 2018
Posted in Intelligence for Your Life
Tags
Connie Sellecca, conniesellecca, death rate, healthy, intelligence for your life, intelligenceforyourlife, jog, jogging, run, runner, running
According to the American College of Cardiology, a light jog may be the best form of running if you want a longer life. And all you need to do is cover 2 miles. For the study, researchers followed 5,000 healthy people for 12 years. They tracked how often they ran, as well as how fast and how far. And the people who had the lowest death rate were light joggers who ran no more than three times a week, at a slow or average pace, for 15 to 30 minutes at a time. In plain English – that translates to jogging two miles, three times a week. And the best news is that most people find that totally doable – as far as the time they have for exercise. So even though you get bragging rights for running marathons… all you need to do is jog two miles to live a longer life.
