Water and Swimming

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Although it may seem strange, you can easily suffer heat exhaustion while swimming. Remember that the water you are in does not help you stay hydrated. You still need to drink the same amount of water and as frequently as you would when performing any other exercise.

Running Your First Race

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If running a first race be sure to pace yourself. Many people start the race by running too quickly and then find themselves too fatigued to finish the race or even find themselves throwing up on the side of the road. So while it may be tempting to start off fast with the rest of the crowd, the best thing you can do is try to run a consistent pace. Determine ahead of time how fast you want to run and try to stick with that pace throughout. You'll be more successful if you speed up toward the end of the race rather than the beginning. Also, if possible eat a light carbo/protein mix snack about an hour before the race and also consume some water then too (unless you find that food that close to working out causes you problems).

Are You Ready For Your Race?

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It's common for people to purchase new running shoes just before a race or event. However, it's best to wear shoes that aren't brand new. It's best to break-in shoes about a month before an event. New shoes can cause discomfort from blisters or just not fit right. It's best to find that out BEFORE race day.

Are You Lifting Correctly?

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When strength training be sure to use full range of motion. This means that for each exercise you should move your joint through its maximum extension (just be sure not to "lock-out" a joint -- for example when doing a bicep curl don't lock-out your elbow as this could cause an injury). Your muscle should always bear the weight workload, not your joint. If you don't use full range of motion, then your muscle won't work as hard and consequently won't get as strong as it could.

Don't Forget Your Veggies

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At every meal eat a rainbow of colors. The more variety of colors in your food, typically the more well-balanced it is. For example, try to include several vegetables of different colors: green, orange, red, and more.

What Should You Drink?

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Don't waste your calories on drinks. One can of cola can pack 150 - 200 calories! Drink low/no calories drinks like water, decaf tea, sparkling water, etc. Switching to low/no calorie drinks can really reduce your daily caloric consumption. Of course, water is always the best choice.

Are You Breathing?

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Breathing is an often overlooked practice that can really help your workout routines. Try to breathe more from the lower abdomen then from the chest. Try to practice breathing in a slow, rhythmic and consistent manner.