If you have a marathon coming up in a few weeks and is curious on how to go about it, you’re on the right page. To successfully run a marathon, you need to prepare. Lack of preparation will lower your performance and cause you mental and physical strain. Preparation includes the food you eat, drink, items to carry, how to train, and what to do during and after the race. Below are more details to help you prepare effectively and ace that marathon. 1. Find a training partner or join a training group Training is a great way to prepare…
Author: Phlox Fitness
Push-ups are an excellent exercise for strengthening your triceps and pectoral muscles. Part of their popularity stems from the fact that people on all fitness levels can benefit from them and also, you don’t need equipment. However, just like any exercise, you need to know how to execute it flawlessly to protect yourself from injury and ensure you reap the maximum rewards. This post offers tips and tricks to execute the perfect push-ups, so stick around. Benefits of Push-ups There are many reasons why push-ups are popular. Here are a few of the outstanding benefits. Strengthens and stabilizes the core…
Superfoods are foods that are considered to be nutritionally dense and provide numerous health benefits. They typically contain high levels of vitamins, minerals, antioxidants, and other beneficial compounds. However, it is important to note that the concept of “superfood” is not scientifically recognized and that consuming a variety of nutrient-rich foods, rather than relying solely on a few specific foods, is the best way to promote overall health. Why eat Superfoods? Eating superfoods can have various health benefits, including: Improved nutrition: Superfoods are rich in vitamins, minerals, antioxidants, and other nutrients that can help support overall health and well-being. Better…
As someone who runs occasionally or regularly, you have probably heard that stretching or performing warm-up exercises is imperative for the success of your running workout. Failure to do so, your performance will be mediocre, and you risk injuries such as muscle tears, among other things. This article explains why warm-ups are essential before running, several great stretching exercises, and some additional information. Benefits of Warming Up and Stretching Before Running After resting for a prolonged period, our muscles contract to suit our position. However, the opposite happens when we are running. Therefore, if you switch the state of your…
Full body workouts can be a great option for those who are new to exercise or looking to improve overall fitness. They can provide a comprehensive workout that targets multiple muscle groups, helping to build strength and cardiovascular endurance while promoting weight management. The duration of a full-body workout can vary depending on factors such as the intensity, number of exercises performed, and rest periods taken. On average, a full-body workout can take anywhere from 30 minutes to an hour. It is important to allow adequate rest between sets and exercises to avoid overexertion and injury, and to progress gradually…
Eating healthy meals is an important part of leading a healthy lifestyle. Eating well can help provide the body with the nutrients it needs to stay strong and fit. Healthy fitness meals should consist of lean proteins, complex carbohydrates, fruits and vegetables, low fat dairy products, and healthy fats. Lean proteins such as fish, chicken and beans are packed with protein and are important for building muscle and strength. Complex carbohydrates such as whole grains provide energy to stay active throughout the day. Fruits and vegetables are full of vitamins and minerals essential for good health. Low fat dairy products…
Working out the chest is a crucial aspect of overall fitness and health. A strong chest provides numerous benefits for the body and mind, including improved posture, increased upper body strength, enhanced physical appearance, and reduced risk of injury. Regular chest workouts can also boost athletic performance and contribute to a balanced fitness routine. Good posture is essential for both physical and mental health, and a strong chest can help to maintain proper alignment of the upper body. This reduces the strain on the neck, back, and shoulders, especially for those who spend a lot of time sitting or have…
Basketball is one of the most famous sports in the world. But which are the best basketball shoes in 2023 is sure to be a hotly contested topic. Nike, Adidas, New Balance and Under Armor all have some excellent options that are top rated and extremely comfortable pair of shoes. For instance, Nike’s latest shoes boast superior cushioning and an ergonomic design that allows for maximum performance. Adidas has released an innovative line of quality performance basketball shoes that provide stellar traction and a snug fit. Meanwhile, Under Armor offers great value with their lightweight, durable materials and exceptional breathability.…
The butt is a key part of your body, and it’s important to keep it strong and toned. There are many exercises that can help you do this, but the top 10 butt exercises are squats, lunges, donkey kicks, hip thrusters, step ups, glute bridges, fire hydrants, single-leg deadlifts, curtsy lunges and side-lying clam shells. Squats are one of the best butt exercises because they work your entire lower body in one move. Lunges also work your legs and glutes in an effective way. Donkey kicks target your glutes directly for a firmer butt. Hip thrusters work your glutes and…
“Abs are made in the kitchen, not the gym,” as the old adage goes. It highlights the importance of food in achieving peak physical fitness. But where do you begin? Finding the correct balance can be difficult with such a diverse range of food options. This guide streamlines the process by highlighting healthy foods and associated recipes to help you shape your best self. 1. Leafy Greens – Nutrient Superfoods Why they’re fantastic: Leafy greens like spinach, kale, and Swiss chard are high in vitamins, minerals, and fiber while being low in calories and carbohydrates. Smoothie with Spinach and Avocado:…