Let’s Cheer Her On!

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Allyson is competing today at the IAAF World Championships and we’re all excited to cheer her on, help us out! Allyson works extremely hard in her training, but still makes time to help provide free workouts to the Glisten women and be involved in great organizations like Children’s Miracle Network. Learn more about at Allyson at: allysonfelix.com

Ditch the 90-Minute Treadmill Workout

Filed Under Articles, Thoughts on Fitness From A Dude, What's Hot in Women's Fitness, the 4-1-1 | 1 Comment

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I’m just a dude, so what do I know… But I’m trying to understand the 90 minute treadmill workout. I know that cardio is important and that after finishing a cardio workout I feel like I’ve worked hard and accomplished something, but cardio alone just won’t cut it! I was at a gym a couple years ago and saw a woman that was literally on the treadmill for 90 minutes, I just don’t get it! I mean she was working hard! This wasn’t one of those women that you see that are walking and checking their email on their blackberry, this woman was running - her hair in a low pony, long sleeved t-shirt tied around her waste to cover up embarrassing sweat marks (you didn’t think we knew about that did you), just going at her 90-minute treadmill workout. Apart from being unbelievably boring and a lot of hard work, long cardio workouts are definitely not the most effective workouts.

Here are a few things to think about when coming up with efficient workouts:

**Cardio After Lifting – Cardio is great after you’ve completed the rest of your workout, you’ll be a little sore and your body will be ready to drop those lb’s.

**Try a treadmill workout – Just because you’re on the treadmill doesn’t mean that you have to be running/walking for an hour. Try Treadmill workouts that encourage you to jog then sprint then jog again. This kind of workout is great in the cardio department and you’ll definitely be feeling it!

**Maintain an elevated Heart Rate – The cardio element comes into play because your heart rate is elevated, this can also be achieved by limiting rest in between other exercises, like on those machines that you see at the gym.

Hopefully you’ll find these tips useful, but I’m just a dude, so what do I know…

Looking for a great treadmill workout? I’ve got you…

C-O-M-M-I-T-M-E-N-T

Filed Under Allyson Felix, Articles, BettyConfidential | Leave a Comment

Glisten Founder, Allyson Felix, wrote an article for our friends over at BettyConfidential.com about commitment at the gym, check it out…

As an Olympic Gold Medalist, I’m here to let you in on a little secret; listen carefully. It’s not the exclusive gyms, personal trainers, or protein shakes that will help you achieve your fitness goals. And you certainly can’t leave it to your iPod Nano, yoga pants or Sigg water bottle to get you as ripped as Ripa. When spin class is all spun and done, in order to obtain the results you want to see in yourself, look no further than to that ten-letter word you love to hate- C-O-M-M-I-T-M-E-N-T. It’s simple: Commitment brings action and action yields results. Commitment + Action = Results.

Read the rest of the Article

All-Natural “Enhancements”

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by Rachel Berman RD, CD/N, Contributor to Skinny and the City

For centuries, athletes have been using specific substances to enhance performance. No, I’m not talking about steroids or other hormones, which can increase your body’s ability to use protein to make muscle. I’m referring to foods and beverages we consume in every day life. Natural steroids, if you will.

Sports nutrition is far from a new concept and athletes have been trying varied diets over the years to improve endurance.

In Ancient Greece, athletes at Olympia consumed large quantities of figs to increase their speed and overall strength. Because they contain a high concentration of sugar, especially the dried variety, figs were thought to build stamina. Now, athletes turn to gel packs and sports beverages to get that same boost of energy.

Garlic was also fed to athletes by their coaches because it was believed to increase strength and ward off disease. Recent research says that allicin, a compound found in garlic, does have antioxidant benefits. But will a garlicky breakfast help drag your booty to the gym? Probably not.

At first, Greek athletes subsisted on diets of dried figs, moist cheese, and wheat. These foods were not expensive and cheese provided the protein they needed. However, in the mid-5th century, the dietary emphasis shifted to meat. Because meat was expensive, Olympians were bred mainly from upper social strata families. Milo of Croton, who won 5 Olympic awards from 536-520 B.C., was said to have eaten 20 pounds of meat (that’s about the equivalent of 160 hotdogs!) during his training periods. Many actually followed an Atkins-type diet, skipping bread before competition.

Large quantities of beef, pork, goat’s flesh, and fish from the Mediterranean Sea provided the protein these ancient athletes used to build muscle. Hey Allyson, how many pounds of meat do you eat while training? And could you imagine having a belly full of goat’s flesh before a big run? Doubtful.

Does alcohol get you going? Many Greek Olympians supposedly drank wine before and after an event for a competitive edge. In the 1908 Olympics, some marathoners were reported to drink cognac to enhance performance and the same year in Germany, a man downed 22 glasses of beer and a half bottle of wine for a 100 km race! I hope they matched that with tons of water to prevent dehydration, or were able to run in a straight line for that matter.

Now we all know how important a high carbohydrate diet (70% of calories from carbohydrate) is for athletes in general and you’ve probably heard the term carbohydrate-loading. Carbs in the form of pasta, potatoes, cereals, and grains are encouraged in the days before a high-intensity athletic event – one that lasts 90 minutes or more - because they help maximize glycogen reserves. This is where energy is stored and then released allowing you to work harder, longer.

Of course, protein still remains key and for heart-health reasons, low-fat sources of protein such as fish, poultry, lean red meat, legumes and those containing unsaturated fatty acids such as nuts and seeds. But even Olympians only need a max of 1.6-1.7 grams of protein per kilogram of body weight to build and maintain muscle. (To figure out your body weight in kilograms, divide your body weight in pounds by 2.2. And figure each ounce of protein contains 7-8 grams of protein.)

Nowadays, besides eating right and staying hydrated with electrolytes and fluids, there are still natural (and legal!) ways athletes can improve their performance. Take caffeine for example. Studies since 1978 have shown that this stimulant is actually helpful. And recently, that it helps release calcium from muscle enabling athletes to move faster, longer. Don’t go chugging iced coffee all day; you can get the maximum benefit from ½ cup of joe.

So there you have it: Perfectly legal, non-steroidal ways to enhance performance from the days of yore to modern ages. Next time you fuel up, think of how far sports nutrition has come and really, how much it has stayed the same.

Any questions or comments? Please feel free to email me at Rachel@skinnyandthecity.com!

What to Wear Under There…

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We know. It’s touchy. A bit personal, too. And while many of us are not willing or ready to discuss the delicates we wear while positioned in the warrior pose, or trekking up the Stairmaster, we must admit to being just a tad curious… what are all the other women wearing underneath their spandex and yoga pants?

While there is nothing wrong with wearing your 9-5 undies to the gym, you might be surprised to find that there is a world of workout underwear out there to make your gym experience more enjoyable and comfortable. Try these on for size…

Think about throwing some boyshorts into your gym bag. These skivvies are not only comfortable, but will stay in place–your body is the only thing you want to be on the move! We like the Silky Skin boyshorts by Hanky Panky. Their ultra soft microfiber blend offers a perfect mix of stretch and breathability. Plus, these panties will rid you of the omnipresent plague of panty lines.

If you prefer the look and feel of thongs, then you’ll love Silver Lining thongs. They’re made out of organic cotton and offer microbial protection that will leave you feeling refreshed even after a strenuous workout. Because of their intrinsic breathability, these underwear are also recommended by women’s healthcare experts. It’s time to get up close and personal with your organic side!

Another type of thong that we highly recommend is the Women’s Active Thong designed by Under Armour. This form-fitting, low-rise thong has been crafted using nylon and elastane, which helps to contour the body with a seamless fit. These undies also work with the skin to eliminate and absorb excess moisture; we can definitely get active with this!

If you’re the no-nonsense kind of woman, then shorts with built-in-briefs may be your answer to saving a few minutes in the locker room. These shorts are also ideal if you’re prone to chaffing because they work with the weight and fit of the short to provide an overall flexible, comfortable feel.

Whether you’re ready to cover up or bare all, remember that fashion and fitness start from the inside out! Get more ideas for Under There from the Fitness Fashionista

Congratulations Allyson!!

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Congratulations to Glisten founder, Allyson Felix for another 200 meter National Championship! We’re all very proud of Allyson and the way that she represents us, keep up the great work!

Read USA Today’s Article about Allyson

Follow Allyson on Twitter @allysonfelix

Ask Jessica: Calorically Confused

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What is a calorie? I know I’m supposed to watch them, count them and
live by them. But how can I really get a grip on calories if I don’t
understand them.

-Calorically Confused

Dear Calorically Confused,

Great question! Scientifically speaking, a calorie is the amount of
heat required to raise the temperature of 1 gram of water 1 degree
Celsius. A Calorie (capital C) is the unit of heat needed to boost the
temperature of 1 kilogram of water by 1°C, which is also referred to
as kilocalorie, kilogram calorie, or food energy. All you need to
know, however, is that to maintain your current weight, your Calories
“in” must equal your Calories “out.” This is also referred to as
energy balance. If you are looking to lose weight, then it’s the
opposite, your Calories “out” must be greater than your Calories “in.”

There are three ways your body burns Calories, and contrary to popular
belief, most of it doesn’t happen in the gym. The majority of the
Calories you consume (a whopping 50 to 70 percent) are burned via your
Basal Metabolism, also known as the energy your body needs to do basic
functions, like breathing. The second is physical activity (walking to
your car, lifting weights at the gym) and the third is the Thermal
Effect of Food, which refers to the amount of Calories that are used
just to process the food you eat.

If you are trying to lose weight, remember that 3500 Calories is equal
to one pound of fat. So do the math and you can figure out how many
Calories you need to be eating.

You can Read more from Jessica on her Blog Whole Grain Grub
Have more questions? Ask Jessica

Summer Smoothies

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As the weather heats up, I’m always looking for great ways to stay cool. What better way to cool down your summer than homemade smoothies?! I have nothing against the tastey goodness that you can pick up at your local smoothie shop for a refreshing snack, but there’s nothing like that beautiful purr of your blener whipping up a chilling combination of fruit delight.

Smoothies are great because apart from being excellent thirst-quenchers they are a healthy way to enjoy a little summer fun. I decided that throughout the summer months I’ll share some of my favorite smoothie recipes with you, so here’s the first:

Read the Rest of the artcle Here

The Skinny on Losing that Belly Weight

Filed Under Allyson, Fans of Glisten, Fitness, Health|Nutrition, Skinny and the City | Leave a Comment

Our very own Allyson Felix has a great article featured on Skinny and the City today which gives pointers on how to lose belly weight. Head on over, read the article and explore the awesome site that our friends at Skinny and the City have put together!

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Thoughts on National Running Day!

Filed Under Allyson Felix, Articles | 1 Comment

by Allyson Felix

Today marked the very first National Running Day! As a runner it’s very exciting to see the birth of a movement that is commited to helping people live healthier through running! It got me thinking about the many great things that running has given me the opportunity to experience in my life.

I started running in the 6th grade, my family had just moved to Denver, CO and in Denver track was a fall sport. My dad said that sports were the best way to meet new friends so my brother and I gave it a shot. I had a lot of fun running in middle school, but I wasn’t the best and my form definitely needed a lot of work (I wish you could see some of the videos) It wasn’t until high school that I really started to see a lot of success on the track. And then it all happened so quickly! Before I knew it, I was running in the state finals as a 9th grader and it seemed like in the blink of any eye I had broken Marion Jones’ high school 200 meter record and the Olympics started become a very realistic dream. My family and I decided that becoming a professional track and field athlete while still getting my education at the University of Southern California was the best way for me to go. Running has been such a blessing in my life, allowing me to see the world and experience so many things that I never would have imagined were possible.

So thank you, running. Thank you for the so many friends that I was able to meet through you. Thank you for the hard work and determination that you helped to instill in me. Thank you for the tearful motivation that only an Olympic Silver Medal can bring. Thank you for helping me to realize that life is such much more than a medal or a time. Most importantly thank you for helping me to understand that God gives each of us gifts and it’s our responsibility to use them for him.

Happy National Running Day!
Allyson

Here is a workout that we put together for National Running Day

keep looking »

Let’s Cheer Her On!

Ditch the 90-Minute Treadmill Workout

C-O-M-M-I-T-M-E-N-T

All-Natural “Enhancements”

What to Wear Under There…

Congratulations Allyson!!

Ask Jessica: Calorically Confused

Summer Smoothies

The Skinny on Losing that Belly Weight

Thoughts on National Running Day!

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