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Carbs Are Not the Enemy!

Carbohydrates get a bad rap these days, but they are very important for people who live active lifestyles. A reduced intake of carbohydrates leads to a slowed metabolism, lower levels of muscle building hormones and higher levels of stress hormones, which can derail your training, leading to muscle loss and fatigue.  Carbohydrates, or “starchy” foods are made from wheat, rice, oats, cornmeal, barley and other grain products. It’s a common misconception that grain products like bread, cereal and pasta are fattening. They’re only fattening when we add condiments like butter, jelly, and mayonnaise. Products such as cakes, doughnuts and muffins are fattening because of the added oil and sugar when they’re manufactured. Grain products can be broken down into two...

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Macronutrients Continued

Protein is the building block of muscles and organs. It’s also a component in our skin, hair, bones and tendons. Protein is critical for the body to build, repair and generate new tissues. Composed of a sequence of amino acids, 14 of which the body is able to produce on its own, and the remaining, called Essential Amino Acids – those of which we must obtain from the foods we eat. Protein is an important part of a good fitness regimen because it’s the building block of muscle tissue, and helps to improve speed, strength and performance. Animal sources such as, meat, milk, eggs and fish, are very high in protein content. These foods are considered complete proteins because they...

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Airbnb Brooklyn Half Marathon Recap

The Airbnb Brooklyn Half was amazing! I ran one of my best races ever and finished 585 out of 27,440 runners. The route was so much fun. We started in Prospect Park and finished on the iconic boardwalk of Coney Island. Approximately 30 minutes before the race started, I applied Muscle Tonic on my legs (calves, quads, hamstrings). I felt strong the entire race and my pace was extremely consistent. I started the race 20 seconds faster than my goal pace of 6:50 per mile (I wanted to break 1:30), but held it throughout the entire 13.1 miles. There were a few small hills in the beginning, but I kept an eye on my heart rate and slowed down accordingly. My legs...

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Nutrition Basics

The three basic nutrients that our body needs in relatively large quantities are called macronutrients. These nutrients are used to build and repair tissues, regulate proper bodily function and provide the bulk of our energy. They are an essential part of the human diet and vital for survival. The three macronutrients are carbohydrates, proteins and fats. Carbohydrates provide fuel for our body. The building blocks of carbohydrates are carbon, hydrogen and oxygen. As we ingest carbohydrates, they are turned into glucose and distributed through our bloodstream as a source of energy to fuel the muscles and brain. If they are not needed immediately, the carbohydrates will be converted into glycogen and stored in the muscles and liver for future use...

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Nutrition Matters

The foods we eat have a direct relationship to the way we look, feel and perform. Proper nutrition is essential for good health. It gives our bodies the nutrients needed to stay healthy, grow and work properly. Food gives us energy to function and the nutritional choices we make have a direct correlation with how efficiently our bodies run. Proper nutrition involves eating the right type and proportion of carbohydrates, proteins and fats. These foods give our bodies energy to function and they supply the raw materials that build and repair tissues. It means choosing natural foods like fruits, vegetables and whole grains and avoiding foods that are processed, artificial or high in sugar and harmful fats. A balanced diet...

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