Intro To Fat-Loss Workout

The Role of Nutrition in Athletic Performance

Proper nutrition is essential for distance athletes

  • Eat properly to fuel your body
  • Eat every 3 to 4 hours
  • Proper nutrition avoids the bonk
  • Become more efficient at using fat as fuel



Purpose Is What Drives Change

What is your purpose for making change?

  • Behavior of the parents are taken up by your kids.
  • Purpose is your energizer bunny to willpower.
  • Motivation comes when you have your why.

Write down today your WHY for what you’re doing!


The Dangers of Dehydration

By Peter Pfitzinger |

Warm weather is here, along with the twin menaces of heat and humidity. Running in the heat can quickly lead to dehydration, which ranks up there with dobermans among runners’ worst enemies. Dehydration hurts your performance, and slows your ability to recover for the next workout. Continuing to run when dehydrated can lead to heat stroke and death.

To better understand the dangers of dehydration, let’s take a look at what happens in the body when you run on a warm day. First, your body automatically sends more blood to the skin for evaporative cooling, leaving less oxygen-rich blood going to your leg muscles. Second, the warmer it is, the more you sweat, and the more your blood volume decreases. Less blood returns to your heart, so it pumps less blood per contraction. Your heart rate must increase, therefore, to pump the same amount of blood. The result is that you cannot maintain as fast a pace on a warm day.

Worst of all, dehydration tends to catch you unawares. If you replace a little less fluid than you lose each day, after a few days you will run poorly but may not know why. Exercise physiologist and marathoner Larry Armstrong, Ph.D., induced dehydration equal to 2% of body weight in runners and observed a 6% decrease in speed over 5K or 10K. That’s a 3% decline in performance for each 1% decrease in bodyweight due to dehydration.

It is not unusual to lose 3-4 pounds of water per hour when running on a warm day. At this rate, after 2 hours a 150 pound runner would lose 6-8 pounds, representing a 4-5% loss in bodyweight and a 10-15% decrement in performance. That’s about an extra 1 minute per mile. Losing more than 4-5% of your bodyweight, however, could do even more serious damage to your body.

Preventing Dehydration

If you are running in temperatures over 70 degrees, or over 60 degrees if the humidity is high, then staying properly hydrated can become a challenge. You need a strategy for preventing dehydration during today’s run, and for minimizing the cumulative effects of hot weather running.

Before workouts and races, concentrate on drinking enough fluids to ensure you are fully hydrated. Do not just rely on your thirst-your body’s thirst mechanism is imperfect. Also, you cannot just sit down and drink a half gallon of fluid at one sitting and assume you are fully hydrated. It takes time for your body tissues to absorb fluid. To top off the tank, the American College of Sports Medicine recommends drinking about half a liter of fluid (just over 1 pint) about 2 hours before exercise to help ensure adequate hydration and to allow time to excrete excess water. Drinks containing sodium are more readily retained by the body.

How much you should drink during your runs depends on the heat and humidity, and how far you are running. The maximum amount you should drink is the amount that can empty from your stomach. Research has shown that most runners’ stomachs can only empty about 6-7 ounces of fluid every 15 minutes during running. If you drink more than that, the extra fluid will just slosh around in your stomach and not provide any additional benefit. You may be able to handle more or less than the average, however, so experiment with how much liquid your stomach will tolerate.

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By Coach Robin

Eat less, exercise more or simply focusing on calories in vs. calories out DOES NOT WORK for SUSTAINABLE FAT-LOSS! SUSTAINABLE FAT-LOSS… isn’t that what we really want? We want to lose excess fat resulting in a transformation into a leaner, more fit, and even younger looking & feeling body. Did you know every time you eat (what you choose to eat) or exercise (what you choose to do), you are turning on fat-burning or turning off fat-burning?

Weight-loss vs. Fat-loss

What’s the difference? Weight loss is loss of body weight including the body’s fat and muscle. You have heard of the different body shapes such as pear shaped, apple shaped, etc… Well if you are pear shaped and you loss weight (fat & muscle), you will simply be a smaller pear shape. Fat-loss, on the other hand, is the loss of fat and minimal loss muscle. Your muscle can change in shape (creating the leaner, more fit look) with quality, proper nutrition and short, effective exercise. You can also think of muscle as the engine driving the body’s metabolism. The more muscle you have, the more fuel/energy  your body requires throughout the day=greater calorie burn. Studies of the most popular and “effective” weight loss programs indicate that only 20% of people actually achieve short-term weight loss. Wow! That’s 80% of people engaging in weight loss programs will FAIL!  Of those who do have some short term success, only 5% will keep the weight off for 2 or more years. I don’t know about you, but I find those statistics REALLY depressing.

Hormones-the body’s metabolic messengers

(You don’t want to miss this…BUT if it’s too much science for you, just skip to So what’s the plan.)

Talk hormones with me for a minute (think beyond just the reproductive hormones). Our bodies produce a multitude of hormones that we should think of as metabolic messengers that influence and effect everything in the body. Let’s focus on a handful of these metabolic messengers/hormones that tell our body to store fat or burn fat and in turn signal the body with feelings of hunger, fullness, and sometimes cravings: insulin, cortisol, adrenaline, human growth hormone, and reproductive hormones. Unfortunately,  if you have engaged in the up-hill struggle of diet weight-loss programs in the past of calorie counting and lengthy aerobic exercise, these important hormones are not being “heard” by the body. Your metabolism is not operating effectively or efficiently. When someone is yo-yo dieting (losing some weight only to gain it and sometimes more back after a short time), the metabolic messengers that tell the body to burn fat all but shut down. What influences how effectively your body’s metabolic messengers/hormones are working? Food/fuel choices, exercise, sleep, and stress together significantly impact the body’s sensitivity to and responsiveness to these metabolic messengers.

So what’s the plan?

Minimizing stress throughout your day and getting a good nights sleep are a (very good) start. A nutrition plan (NOT a diet) including frequent meals of lean protein, high fiber, and starchy carbs in moderation combined with short, intense hybrid strength training sessions will put you on track to transform your body through sustainable fat-loss. Not sure how to get started? Your GOGO NUTRITION coach can set you up with a good starter plan or design an individualized nutrition and exercise plan just for you.





Jade Teta & Keoni Teta. “The New ME Diet.”


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Dealing With Pressure

Q: How to Deal with Crippling Pressure?

Hi Lauren,

In a month I will be starting cross country at a division 1 college, I’m nervous, so nervous that I can’t even imagine finishing a race. and the thing is, its a real possibility. Over the course of the two seasons in high school I ran, I dropped out of four races, maybe more. I just feel like I can’t get passed this worry to get to my true potential. It makes me dog the race because its obviously better to finish slow than not at all. If I felt the pressure in high school, how do I deal with it in college?


A: oh my gosh oh my gosh oh my gosh…

Dear Ally,

I’ve dealt with that too, and it sucks.  Three years ago I crumbled under pressure on America’s biggest stage: the USA Championships.  With 600 meters to go, I stopped and walked, and eventually talked myself into finishing (though well behind my potential.)

Your racing is most likely carrying too much of your identity, so if you fail, in your mind it has consequences for who you are as a person. If you read about adolescent development (which lasts until you are in your mid-20′s by the way) the defining area of growth during that age is finding your identity.  In order to do this, you start to see yourself as you fit in with larger groups and systems….no longer an oblivious girl with dirty knees and a big smile just running for fun, you are hyper-aware of your competitors, of the expectations of others, of what’s at stake.  In my opinion, its the biggest growing pain for athletes.  Until you learn to master this, it will own you.

The way this translates into your running is as follows:  your races become little tests and challenges for you to find out more about yourself as a competitor and as a person. You start seeing people around you doing things like dropping out, and they get labeled and talked about by other people.  You see that and you think, “Oh man, I don’t want to be like that.”  You see their actions and draw conclusions about their identity.

Dropping out of a race does not determine who you are.  It is simply something you have done.  It is a behavior.

You are not a drop out.  You dropped out.

Once you disconnect those actions from your identity as a person, you have the power to change your racing.  Once you realize that your racing doesn’t define you, there is way less pressure.  Fear is gradually replaced by excitement and a simple desire to see what you can do on the day.  You need to get back to the basics, girl.

So I recommend you do the following:

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