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Would you wish to live a long healthier life?

Do you wish to raise the health of our world at precisely the exact same moment? Subsequently this blogpost is right for you! If you would like to go before it is your time and could not care less about the near future you will leave behind... Afterward you cannot sit . Excited to reside? I'm! Let us dive in.

The World Health Organization (WHO) defines healthy diets as:

"diets high in vegetables, fruit and whole grains, with limited intake of saturated fat, trans fats, sugar and salt"

What is the connection between a healthy and a sustainable diet?

Many scientist have analyzed the ecological impacts of various diets, with most agreeing that diets full of plant-based foods and also fewer foods from animal sources may benefit both the health and the health of Earth.

Plant based diets have been "win-win" - they're both good for you and also for Earth.

Scientist call this diet a "planetary wellness diet" to demonstrate the major link between human health and ecological sustainability.

Regardless of the title, this isn't a particular diet program but instead a flexible diet which contains veggies, fruits, whole grains, legumes, nuts, and unsaturated oils; comprises a low to moderate quantity of poultry and seafood; also contains a very low amount of red meat, processed meat, additional sugars, refined grains, and starchy vegetables.

This diet is adaptable enough to operate for almost anyone regardless of their situation, heritage, and dietary preferences.

Now you know what the best part is? It will save a Great Deal of cash to follow a general diet:

Based upon Your present food budget you can easily save 1000-5000$ annually (after a standard American diet)‍ You'll be sick , lose less days on the job and spend less money on healthcare. An extra added advantage is that adhering to a planetary wellness diet will also raise the level of your daily life.

Why is a healthy and sustainable diet extremely important?

Food is just one of the greatest methods to boost human wellbeing and ecological sustainability on Earth.

Nevertheless, food is presently a threat to the people and world. Our global challenge isn't just how to feed an increasing population, but also the best way to supply a nutritious diet which may be sustained.

Globally, conventional diets (high in quality plant-based foods), have changed to a "Western-style" method of eating.

This method of eating isn't just bad, but also unsustainable. While the food manufacturing has generally kept pace with population increase. We have over 820 million people still lack food, and a lot more eat either low-fat diets or an excessive amount of food.

Unhealthy diets today pose a higher danger of folks to getting ill or dying than sexual intercourse, alcohol, tobacco and drugs usage combined. We want radical transfrmation of this international food system.

Though the entire food system -- out of farming to transportation, cooking and waste disposal - leads to those issues. Agriculture is the greatest cause of global ecological change. Changes which have climate change, biodiversity loss, deforestation, desertification, and harm to coastal reefs and marine ecosystems.

Just how much does food manufacturing affect the climate?

Our food manufacturing contributes approximately to 30 percent of worldwide greenhouse gas emissions (GHGE), in which the livestock industry are responsible for nearly half (14.5percent ) of these emissions. Itoccupies roughly 40 percent of global property, in which livestock uses 30 percent of the property. Uses 70 percent of freshwater. Has resulted in nearly 60 percent of the world fish stocks to be completely fished and 33 percent overfished -- just 7 percent are underfished. Present food production is currently driving climate change, biodiversity loss, pollution, and extreme changes in water and land usage. Without actions, today's children will inherit a degraded world.

A world where a lot of the populace will suffer from malnutrition and preventable illness.

You are able to alter the way food is created by making better food options. The fantastic news isthat a international adoption of this"planetary wellness diet" would provide important health benefits. Studies reveal we can avoid roughly 1 4 premature adult deaths every year. New findings indicates that agriculture may turn from foe to friend through improved procedures.

Actually, farming may go from carbon supply to carbon sink. Our growing knowledge about the condition of the planet, represents massive business opportunities. Opportunities, were we possess the ability to support the ideal companies and improve our position. Affects exactly what, and just how much we create.

By swallowing more"sustainable diets‟ -- diets which have lower environmental effects, and are fitter. It will require a large shift in how that you consume and for the large part, what you eat is 1 thing you have control over. Thus... You may make a choice now.

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How to train for a half marathon while strength training

Sharing the details on how to train for a half marathon and keep up a running routine while making time for strength training. Hi friends! Happy Monday! I hope you had a wonderful weekend. Since so many of my friends are taking advantage of outdoor workouts and planning fall physical or virtual races, I wanted…

The post How to train for a half marathon while strength training appeared first on The Fitnessista.


Sharing the details on how to train for a half marathon and keep up a running routine while making time for strength training. Hi friends! Happy Monday! I hope you had a wonderful weekend. Since so many of my friends are taking advantage of outdoor workouts and planning fall physical or virtual races, I wanted…

The post How to train for a half marathon while strength training appeared first on The Fitnessista.

Sharing the details on how to train for a half marathon and keep up a running routine while making time for strength training.

Hi friends! Happy Monday! I hope you had a wonderful weekend. Since so many of my friends are taking advantage of outdoor workouts and planning fall physical or virtual races, I wanted to re-share this post about a somewhat tricky topic: training for a half marathon while strength training.

I think it’s SO important to complement your running with some type of strength training. It can help to strengthen and protect your muscles, particularly the ones surrounding your knee and hips, to help you run faster and more safely. It’s very common for runners to get injured during training because they push it too hard and don’t train efficiently. It’s very easy to overtrain, especially with the myriad of “training plans” that are out there.

0179ginaalmondsshoot photographybyjacquelynn

When a good friend reached out about getting injured during her beginner’s half marathon plan, I took a look at it for probably 3 seconds before saying,

“That’s too much running.”

Of course, if you’re used to running and do it daily, it’s NBD to slowly increase mileage and keep running almost every day. If you’re an elite runner, of course you’re running a lot! If you’re a beginner or novice runner, it doesn’t make a lot of sense from going to “a few miles every few days” to “6 miles one day, speed intervals the next, 3 miles after that, and a 50-minute run the day after that.” It’s too much.

When you’re a beginning runner, you need to be strategic about how often you’re running (and the purpose of each run!) in addition to strength training or cross training to prevent injury and improve strength.

Please keep in mind that I’m NOT a running coach. I’m a certified personal trainer and weight loss specialist who has run a handful of half marathons. Some of them were great, some of them were roadkill. (Thankfully as time went on, I learned what worked for me and what would help me PR. In my case, it was only 2 strategic runs per week in addition to the classes I was teaching and my own strength workouts.) If you need a specific training plans for your needs, please reach out to a running coach near you, or hit up my friends Teri or Janae and see who they recommend!

I took the plan my friend sent me and tweaked it. I eliminated a couple of run days – instead of running 5-6 times a week, it’s 3-4 – and added in strength training workouts that I’ll post below.

Spoiler alert: she followed this plan exactly as written (a couple missed days because life) and ran a sub-2 hour half marathon! YESSSS!

Half marathon and strength training plan

Half marathon and strength training plan 1

(To download a full PDF version, click here.)

For the HIIT training, you’ll do 30 seconds of sprints and 30 seconds of rest for 15 minutes total. For your hill days, you’ll focus on adding resistance to really challenge your hamstring, core, and glutes.

In a time crunch? Eliminate the Monday 2 mile easy run or the bonus training on Tuesday.

Want to take a class? Add in spinning or another cardio class you love (dance, kickboxing, step) for cross training on Fridays, or try taking a barre workout on Tuesdays for your leg day. You can also skip upper body on Tuesday (only easy run) and do an Orangetheory workout on Tuesday. Please let me know if you need help shuffling things around! Instead of ADDING in more times and classes, see what you can swap for maximum effectiveness.

Strength training and half marathon plan:

These workouts use basic (but efficient) strength training moves. If you haven’t lifted weights regularly, I would make a personal training appointment to make sure your form is on point before venturing into strength training on your own. (The goal here is to keep you injury-free!) As always, talk with a doctor before making any fitness changes.

Upper body workout:

Upper body circuit workout for runners

Lower body workout:

Lower body workout for runners

Core workouts for runners:

Barre ab workout

Standing core workout

Diastasis recti safe exercises

Hip strengtheners are in this post! I recommend adding these in on recovery days.

I hope this helps a little!

Are you training for any races this fall?

What fitness goals are you going after right now?

xoxo

Gina

The post How to train for a half marathon while strength training appeared first on The Fitnessista.


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