Blog Post Written by:
Rachel Farr – AT, ATC, CSCS, NSCA – CPT, MS in Exercise Science; BS in Athletic Training (Northern Michigan University) - TFI
Shared to USOLE Via The FIT Institute Blog - HERE!
5 Trainer Picks From 7-Eleven
Whoever thought getting yourself to eat would be a difficult task? We all know that most Americans LOVE to eat, and eat a lot. But how often do you skip one of the most important meals of the day? An no, I’m not talking about breakfast. A majority of people opt out of their post workout meal. A slew of reasons can emerge as to why; not enough time to get back to work, forgot to meal prep, and most common: straight up not hungry. So how detrimental is it to nix a meal or a snack after a workout? What if you could grab a snack at convenience store to hold you over before your next meal? Meals take time and energy, snacks are more convenient, and may be easier to eat if you suffer from post workout nausea.
Here’s the deal, skipping a post workout snack can leave you feeling sluggish and prevent crucial muscle recovery (especially after weight training). Think of your body as a car, your stomach is the gas tank and the food we eat is the gas. If you consume a meal 2-3 hours before your workout consisting of 500 calories and then burn 500 calories during your workout, your tank is on empty. But aren’t we supposed to burn more calories than we consume? If your goal is to lose weight, the answer is yes. However, consuming calories after a butt busting workout can actually help increase weight loss and increase your metabolism.
What Should We Eat?
During a workout, your body depletes glucose (blood sugar) and glycogen (main source of energy) stores. With low amounts of blood sugar you may feel weak, nauseous, dizzy, and agitated (hangry). Low amounts of blood sugar can also cause us to make poor decisions when choosing our next meal. Consuming carbohydrates is a great way to replace glucose and glycogen stores, giving you more energy and warding off hunger. Fast digesting carbohydrates (e.g. fruits & veggies) is a great post workout snack when paired with a slow digesting protein (e.g. animal products).
Remember when I mentioned muscle recovery? During strength and resistance training, your muscle fibers actually develop small tears. (Whoa, that can’t be good, right?!) But, according to Sharon Richter, R.D. from Women’s Health Magazine, refueling your body after with a slow digesting protein will actually help repair tears, making your muscle bigger and stronger. As an extra bonus, protein helps you feel fuller for longer.
When Should We Eat?
It isn’t necessary to run to the locker room immediately after your sweat session and start scarfing down food. What your caloric intake was earlier in the day, and how you feel, should determine your timing. If you didn’t consume anything within the 3 hours before your workout, the sooner you snack, the better. If you feel dizzy, light headed, nauseous, weak, extremely fatigued, or as if you were going to pass out, that’s a good indicator your blood sugar is low and immediate munching is necessary. Otherwise, try to aim within an hour post exercise to consume a snack.
7-Eleven To the Post Workout Snack Rescue!
For those of you who are on the go, hate meal prepping, toting along a bulky lunch box, or who forget to eat after workouts; here’s a list of trainer approved snacks you can find at 7-Eleven. There are over one hundred 7-Eleven locations in Chicago, which gives you little excuse to skip your next post workout snack.
Fairlife Chocolate 2% Reduced Fat Ultra-Filtered Milk $2.29
This take on chocolate milk has 50% less sugar than other chocolate milks and is lactose free! It has a whopping 19g protein (main source milk) and 19g of carbohydrates (main source sugar). Fairlife prides itself on providing extraordinary animal care and being able to trace their milk back to the family farms that produce it. One container holds only 200 calories!
Chobani Non-Fat Greek Yogurt (Blueberry on the Bottom) $1.99
This snack option holds the least amount of calories on the list, tallying only 120 in one container. It is also the only option that does not provide calories from fat, coincidence? I chose the blueberry (out of preference), but they offered other fruit flavors. It holds 12g of protein (main source milk), and 18g of carbs (main source blueberries). This yogurt only uses natural ingredients and is gluten and GMO free!
Jack Link’s Peppered Beef Jerky + 7-Eleven Harvest Blend Fruit Pack $5.99
This duo goes great together! The package of beef jerky will “Feed Your Wild Side™ ”, giving 14g of protein per 35g package (main source beef). The 7-Eleven Harvest Blend Fruit Pack offers strawberries, apples, and grapes, giving a natural source of sugar, fiber, and nutrients. This duo serves approximately 19.7g of carbohydrates (main source being fruit), and a total of approximately 152.5 calories.
7-Eleven Apple Walnut Salad With Chicken $4.49
Including the Sweet Onion Dijon Dressing, the entire package is highest in calories on the list with 250 calories (main culprit being the dressing). Even though salads don’t seem like a “snack” the serving size and total calories do not constitute being an entire meal. It provides 7g of protein (main source chicken) and 14g of carbohydrates (main source spring mix). If you nix the dressing, you save 120 calories (bye-bye dressing!).
For more information or to learn more about Universal Sole's Partner, The FIT Institute, Click HERE!
The FIT Institute is a physical therapy and sports performance facility in North Center. We increase the
longevity of an athlete’s career by teaching proper movement patterns that often lead to overuse injuries, we do
this by bridging the gap between physical therapy and sports performance.
Runner's knee is one of the most common overuse injuries among distance runners. You know you have it if your knee aches and it's more painful walking down the stairs than up. Often times you'll feel fine while you're running but shortly after, the pain sets in.
Why do we get Runner's Knee?
While not the only reason, runners are notorious for having weak glutes and tight hip flexors and or IT Bands. This is a problem because it can lead to your leg falling inward in and at the same time, pulling the kneecap laterally or toward the outside. Now your kneecap doesn't track straight thus you have pain.
How do we prevent/fix it?
There are many strength, flexibility and soft tissue release exercises we can and ought to do to help prevent and or fix runner's knee. In the video below, I demonstrate just one of my favorite strength exercises for runners. The band resisted split squat with the resistance coming from the front. Please forgive the camera angle.
How is that band attached?
It's a full loop band that is simply looped thought another and hooked onto the wall in front of me. Visit my partners page to get yourself the best bands in the industry!
As always, if you have any questions, feel free to comment below or email me.
About the author: Brian Kirshenbaum is a Strength & Conditioning Specialist, comedy magician and pizza maestro in pursuit of the balance between fitness and fun!
The food you eat will determine your energy and the way you will perform while running. This is an important
consideration that everyone must know before they even begin with any exercise. Your diet will make you successful in
maintaining your weight and your health if you just know how to choose the right food. If you are looking for the best
food to include in your diet, here is a list for you:
You need the potassium content of banana for you to last long in running and to avoid stroke. This is one of the major
benefits that you can get from this food. But that is not the only one. It can also be a good source of carbs that can add
up to the energy you need for the activity. Eating bananas before a run will also lessen your guilt because you are
consuming something that is healthy for your body.
There are a lot of benefits that you can get from oatmeal. It is a misconception that it will make you fat because it is
classified as carbohydrates. First, oatmeal contains fibre that is perfect in regulating the blood sugar and also aids in
weight loss. Not only does it regulate the system but will also supply you with the energy you need for your run. You can
also eat it with fruits.
Being an athlete or a runner requires greater amount of energy and dedication. But you will never feel motivated to run
if you are experiencing conditions because your body lacks the needed vitamins and minerals. You may not know but
spinach is equipped with the nutrients that your body needs. If you want to be physically active, you need to make sure
that you are getting the right amount of nutrients. Spinach is rich in vitamins A, C and E. It is also rich in iron. Your body
needs iron to regulate your red blood cells. With all the different benefits you can get from spinach, adding it to your
pre-run meal will give you the strength you need.
Are you looking for something to add to your breakfast or pre-run snack? Peanut butter is a great option not only
because it can be a secondary food that can be a part of your major meal. It can be a great source of protein and
carbohydrates. So if you are looking for the best food to add to your bread and fruit meal, you can consider this. It does
not matter if you are running in the afternoon or in the morning, this is something that you can add to your breakfast or
Vegetables and fruits are part of the main menu for very important reasons such as the amount of nutrients it can
supply to the body. There is a reason why broccoli is considered as one of the powerhouse vegetables that can be added
to your meal. It contains potassium, vitamin C and fibre. As a runner, you need these minerals to keep you going and to
increase your energy.
If you are serious about getting that fully equipped body for running, you need to let go of processed food or those that
cannot give you an advantage. Choosing natural food will increase tour motivation to go on with what you have started.
Love your body and choose only the food with only those that will be beneficial to your well being. Avoid sugary
beverages like soda. You should also avoid alcoholic beverages. As a runner, your body and energy can easily be
depleted if you are not going to take care of it. Eating the right food is the key to maintain a healthy body. However, you
should also consider the bigger picture. It is not enough that you are eating healthy food and drinking enough water.
You have to holistically guard your lifestyle. Getting enough sleep is another consideration. Most successful runners
would tell you that sleep is another major key that can keep your focus and will be a great motivation for your activity.
About the author: I am Michael Morelli. I am passionate to write about topics on health, fitness, exercise etc.
Through my blogs, I am helping people in there diet plans, efficiently build muscle, calculate BMI & other
health & fitness tips.
Running can be an excellent way to get in a workout or it can be a serious calling. Whether you are eyeing professional competition or are just a recreational runner, there are certain exercises you can do to help improve your performance. The key here is remembering that running isn’t all about the legs. You need strength and endurance in order to get the most out of the running and that means building up core strength and improving muscle condition from the legs up.
It’s important to vary your running with these other exercises to ensure that you are getting a balanced workout and reaping the most benefit. This way you’ll not only build up strength but also increase speed when you do hit the track. As you improve your conditioning, you’ll be able to notice the difference in your running as you move more smoothly and quickly. With that in mind, here are six exercises that can help to improve your running performance:
Remember that your body is like an engine and the more you keep it in tune, the better it will perform. In order to keep running at your best, you need to make sure that your cardiovascular system, muscles and reflexes are all in top shape. Then you can bring all of those components together and get the most out of your running.
About our guest blogger: Scott Murphy is a writer who loves to write an article on various topics such as health, fitness, exercise etc. He has the passion for the sport over 20 years. He is a regular contributor to allrowers.com, a site offering reviews, workouts, industry news and education about the benefits of rowing and regular exercise.
Running is one of the best sports that you can involve yourself in. It’s a sport that is open to people from all ages and walks of life. When you watch a marathon, you will see all types of runners all striving towards the same direction with just one goal. That is, to cross the finish line.
It’s a sport that you don’t necessarily need fancy equipment to engage in. Basically, all you need is a good pair of well fitted running shoes (that get expertly fit from your local running store like Universal Sole. You can throw in a few accessories like to improve your performance but these are optional. Running rewards you with better health. It’s an activity recommended by doctors to people with Cardio conditions and typically, it improves blood circulation so it resolves a lot of health issues.
If you run a lot, you will need to build your endurance to withstand running long ranges in a marathon or competition. You will also need to condition your leg muscles so they won’t give way when you experience tiredness or cramps. The best way to condition a runner’s body before or after a competition is to some Yoga.
There are at least 6 yoga poses that are used as conditioning exercises for runners. Once you master these poses, you can practice them at home or before any run. If you haven’t tried Yoga, you can enlist in a Yoga class and receive the proper instructions on how to do these poses. You can also get the services of a yoga teacher training overseas. Getting mentored by an Indian Yogi will be one of the best experiences you will have.
The following are the best yoga sequences for strengthening and stretching the muscles that every runner should know. Please consult a physician before starting any new and/or strenuous exercise. Also, if you are new to yoga, always consult a professional about proper techniques for poses. Get ready with your Yoga mats!
1) Supported Backward Bend
You will have to stand up straight with your feet parallel to the ground. Keep the hip-width distance apart. Place your hands on your lower back with your fingers pointing to the ground. Look upwards as if reaching for the sky with your chest up, opening the shoulders and without crunching your lower back. Hold this pose for 30 seconds. Just do 1 set of this pose.
2) Shoulder Openers
For this pose, you will have to stand up straight with both feet parallel on the ground. Interlace your fingers behind your back with the palms touching if possible. Then, bend your elbows and place your knuckles on your lower back near the sacrum. Attempt to make your elbows meet behind your back. Hold the pose for 30 seconds. You only have to do this once.
3) Intense Side Stretch
This exercise if perfect for loosening tight hamstrings. Start by standing up straight with your feet apart with a hip-width distance. Step the left foot back to a distance 3 to 4 feet behind you. Keep the heel of your right foot aligned with the heel of your left foot. Allow the left foot to be able to turn around in a 45 degree angle. Place the hands on the hips then square your hipbones with the front edge of your mat. Bring your left hip slightly forward and then draw your right hip slightly backwards. With your core engaged to keep the spine length, start to hinge at your hips and fold forward. Allow your torso to melt over your right thigh. Keep your thighs engaged throughout the pose and release the top of your head towards the mat. Let the arms release towards the floor. Hold this pose for 30 seconds while breathing deeply. Repeat only once and switch to the other side.
4) Half-Split with Flexed Foot
You’ll have to begin with the crescent lunge. While on the ground, bend your left knee while you stretch your right leg behind your back. Carefully drop your right back knee and stretch your toes. Place both hands on top of the front left thigh and alight your shoulder over the hips. Let the top of your back thigh melt downward. Hold this pose for 30 seconds then switch to the other leg. Do 1 set of this pose.
5) Reclined Bound Angle
This pose is performed while lying on your back. The sequence will provide your body the needed release for the groin and hips and helps you de-stress after a marathon. Lie on the back with the knees up on the sides of the mat. Join the soles of your feet together until they touch. With this pose, bring your heels in close to your body as you can. Make sure the back is kept on the floor the whole time. Place one of your hands over your heat and the other hand on your belly. Hold this pose for 1 minute while you breathe deeply.
6) Seated Figure Four
Sit with your left knee bent towards your chest with your foot flat on the floor as close to your butt as much as possible. The arms must be placed behind you with your fingertips pointing forward. Then cross your right ankle over your left thigh.
Turn your hands around and push your chest forward. This will bring your chest into your legs. Your back must be kept straight. Hold the pose for 30 seconds before switching sides. Do 1 set of this pose.
About the author (USOLE Guest Blogger): Jessica Max is a passionate writer for www.topicexchange.com (keyword - better health). She loves to write on home remedies, beauty, health and food which helps people in a every day life.
One of the easiest exercises to do is running. It relatively simple, and does not require specialized training and requires only the most basic work-out equipment – shoes. It can be done anywhere, on pavement or on the road, or off-road. Some may choose to use additional equipment such as a treadmill. For people trying to get back into shape, or is trying to maintain a healthy lifestyle with exercise, or is trying to get into an active lifestyle, and is looking into running for answers, here are 5 major benefits of running that can improve your life.
One’s ability to sustain physical activity and mental effort may be increased with regular runs. Those who run regularly can develop their muscles to carry out longer periods of activity, alongside forming better lung and cardiac capacity. Those who run also have a sense of increased energy and decreased fatigue which enables them to carry out more tasks throughout the day.
Running is not only good for your body but for your self-esteem as well. Those who get into the running experience a sense of achievement that boosts morale. When runners hit their running goals they give themselves a sense of triumph that leaves them feeling happier. There is also, that in the process of achieving a healthier body, confidence if uplifted, which in turn increases self-esteem.
Strengthen that core:
Running improves posture and strengthens limbs by strengthening your midsection. Most people don’t think that this area gets targeted as well when you run, for most, running just develops the legs, some part of the arm, the lungs and the heart. But running gets to your core as well. After getting into a habit of running, you’d soon feel this benefit when you breeze through daily activities with ease. A solid core helps improve your physical performance.
Reduces risk of cancer:
Getting into an active lifestyle, or simply by getting more exercise thru running, decreases the risk of developing cancer. Some studies have shown that those who frequently exercise are significantly less likely to develop cancer. Those who have increased body size, or are smoking or have stopped only recently been shown to gain the same benefit from running in terms of decreasing their risk for developing these deadly diseases. Women are at a lower risk of developing breast cancer.
Keep you sharper, even as you age:
Those who exercise, as studies have shown, can keep their minds sharp. Running may reduce the symptoms of dementia. Alzheimer’s is also kept at bay for those who exercise, even those at risk of developing this condition by family history.
Though there are many benefits that can be gained from running on a regular basis, it is important for those who want to get into this to learn proper form, and what it the right workout apparel and gear to use. Take heed about injuries and other conditions that you may develop, especially with the feet and legs. There are many resources on feet remedies available everywhere, but best to avoid developing problems first. It is always wise to consult experts first, regarding your physical capacity and to ensure not to over exert and go beyond what your body is capable of achieving as of the moment. As you go along, you can expect your performance to improve, and then you may proceed to bigger challenges in running. Whatever your objective may be in getting into running, not only do you stand to achieve this, but you also gain a ton of other benefits.
About the Author:
Jessica Max is a successful writer and loves to write well-researched and high-quality content on different topics related to foot care, nail care, and plantar fasciitis. She is currently writing for www.feetremedies.com (keyword- feet remedies). She is an expert advisor and keeps blogging about nail care tips and natural solutions for feet related problems.
FOR IMMEDIATE RELEASE:
BUDWEISER SIGNS ON AS PRESENTING SPONSOR OF UNIVERSAL SOLE’S BURGERS & BEER 5K
CHICAGO, IL (May 24, 2017): Universal Sole Running Store is proud to announce that Budweiser has signed on as the presenting sponsor of the sixth annual Burgers & Beer 5k hosted at Soldier Field on July 17, 2017. As Chicago’s oldest independent running store, USOLE is thrilled to have the support of one of the beer industry’s largest brands.
“We had an amazing opportunity with Budweiser presented to us, not only to support our event, but also our charity partner, Girls in The Game,” said Joel Feinberg, owner of Universal Sole. The partnership originated through a regular attendee of the USOLE events seeing Burgers & Beer as the ideal opportunity for Budweiser to get involved on a local level. “We wouldn’t have had this partnership without the support of our USOLE runners. Even though Budweiser is a large brand, we feel that it speaks volumes of how the community works together to support a cause. We consider ourselves very lucky!”
Budweiser will be served from the iconic, pop-up beer garden at the Burgers & Beer 5k. The beer garden features seating, 42” plasma TVs and a “rooftop” lounge. Burgers & Beer has been a USOLE tradition since 2010. It started as a grassroots event to bring people together for a free fun run of three or five miles coupled with a cold beer and burgers from various neighborhood bars. The fun run held on the first Monday of each month has always been about bringing the Chicago running community together. With the growth and popularity of the monthly runs, USOLE introduced the 5k event in 2012.
The race signed on with Girls in the Game as their charity partner for the second year with proceeds supporting the partner programs. Girls in the Game knows that girls are strong, and that given the opportunity they're capable of changing their lives and their communities. Since 1992, Girls in the Game has empowered more than 40,000 girls, helping them to grow up happy, healthy and strong. They learn through sports, health, and leadership programs that it’s not about winning. It’s about making your voice heard and overcoming obstacles; getting off the sidelines and into the game.
The Burgers & Beer 5k features a flat, fast out-and-back course starting at Soldier Field and heading south to 31st Street on the Lakefront Path. Registration will remain open until it reaches 1,000 entries. Each runner will receive a burger, beer and a custom beer stein. Additional beers will be available for purchase onsite. Awards will be presented to the top three overall male and female finishers and age group winners. Athletes can register on www.universalsole.com.
ABOUT UNIVERSAL SOLE
Universal Sole finds its roots supporting running, walking, and racing in Chicago. It is where people come to make informed choices, to understand why one shoe might meet their needs more than another or to hear an honest opinion about the latest gear out there. USOLE is also the host of the annual Burgers & Beer 5k, Four Mile Classic and Trail Challenge Series. The store also hosts numerous weekly training runs, monthly fun runs and events directly out of its Lakeview location at 3052 N. Lincoln AVE, Chicago, IL 60657. USOLE invites everyone to stop in and find out why we are the "Soul of Running in Chicago!" For more information, visit www.universalsole.com.
UNIVERSAL SOLE MEDIA CONTACT
Morgan Kinney, Kinney Communications
The New Brooks Ravenna 8
The Brooks Ravenna 8 now in at USOLE Lakeview! A new redesign making it more streamlined giving a light, smooth ride all while giving mild stability for those that need it! A great shoe for those needing some light stability but don't want a heavy shoe while putting in all those miles!
The New Brooks Launch 4
The Brooks Launch 4 has arrived at USOLE Lakeview! This light weight trainer is newly updated with an extra hit of rubber under the forefoot and a redesigned heel that lets your neutral stride shine. Great for folks looking for a light weight alternative for up tempo runs in training or longer distance races.
Check out the latest USOLE Newsletter! If you would like to receive the newsletter, you can sign up right here @ this website! Enjoy folks!
By Joel Feinberg - Universal Sole Running Store
*City Photo Credit (taken on the run) - Robert (Bob) Horwitz*
Well, it is finally here! Winter has reared it's ugly head already dropping sub-freezing temps on us! This creates a dilemma for many as to stay in-side on the dreaded treadmill "dreadmill" or head outside to collect those winter miles! Well, we are here to say you can run outside in the winter and on most days. Now, we will say that please use some discretion as well because sometimes, it is not the actual weather, but can be conditions such as ice & excessive wind that may keep you inside. Keep an eye on the weather reports and make that call that works best for you. We are going to tell you some tips about how to dress for your run in the winter in Chicago!
UNIVERSAL SOLE - a grass roots running events company (which had roots of close to 20 years as a running specialty retailer) offering information on running shoes, gear, accessories & overall fitness trends.