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All posts tagged with: body

Post Marathon Recovery Tips

post marathon recovery tipsTraining for a marathon is a daunting task. Not only can it take many months of training, dedication, and a proper diet, but post marathon recovery is the last and final stage of your marathon journey.

Similar to the training schedule of stress and rest, running the marathon puts extreme stress on the body. Within minutes of crossing the finish line, the body begins the intense recovery process, which could last days, or weeks, depending on your conditioning.

After completing a marathon it is imperative to allow the body to rest and recuperate; the average recreational runner could need up to four weeks to recover. In addition, physical recovery there is also a psychological component to consider, since marathons can be excruciating affairs mentally.

In order to ensure quality recovery after a marathon, then the following tips should be considered:

  • After finishing the marathon, the first thing to be done is to hydrate. The body burns on average around 1 cup of water during 15 minutes of strenuous exercises; sports drinks contain electrolytes, which will help the body absorb and retain water.
  • Chocolate milk is the ideal post-marathon recovery drink. It contains the perfect mix of 75% carbohydrates and 25% protein. It should be consumed within 20 minutes of crossing the finish line; the most imperative time when the body needs to be refueled because the body has already started the recovery process.
  • Replenishing the body with vital nutrients within the first 30-60 minutes after running a marathon is necessary. In order to rebuild muscles, lean proteins should be consumed, while carbohydrates are needed to replace all the energy expended during the run; finally to replenish sugars and vitamins fruit such as blueberries and bananas are ideal. A perfect nutritious post-marathon combination is a bagel, a banana accompanied with chocolate milk.
  • Other effective method for speeding up recovery time is use Epsom salt baths and also receive a massage, which helps speed up the recovery process significantly. After competing, it is also crucial rest one’s legs, they should also be elevated to remove lactic acid at a more rapid rate. For example, lay on the floor beside the wall, and place your feet on the wall, above your head to let the lactic acid flow out faster.
  • A common mistake that some runners make is to not change out of their running clothes quick enough. Being damp and cold can easily lead to a cold, therefore it is important to have spare clothes ready that are warm and dry.
  • Stretching after a marathon is crucial since the entire body has underwent immense stress and tension; by stretching it is possible to avoid muscle cramps, pain, while also increasing flexibility.
  • After completing a marathon, the most effective time-frame to receive a massage is 48-72 hours. The most ideal massage method is the Swedish style since the long and sweeping strokes improve circulation back to the heart. On the other hand, deep tissue massages are to be avoided as well as long, static stretches because the muscles are in a weakened state. For long distance running, slow and dynamic stretches are recommended.

After running a marathon, a 16 km run every other week is an efficient way to help condition the body in order to sustain one’s endurance. Following such a regime can help shorten the training for the next marathon to 12 weeks, while faster half-marathons can be prepared for in six weeks.


5 Ways to Loose Unwanted Belly Fat

Most people are worried about their waste lines and looking for advice on how slim down. Here are five easy things you can do to help fight the bulge:

  1. Reduce stress – it causes increased appetite and cravings, and loss of memory, libido and bone density.
  2. Control your blood sugar – rather than being on a roller-coaster all day, eat smaller meals more frequently.
  3. Eat smart – choose foods that are high in fibre (35 grams per day), and have probiotics to help with digestion.
  4. Multi-vitamins – will help balance out vitamin deficiencies in your body
  5. Manage your insulin – increase healthy fat by having a protein shake and lower consumption of starchy carbohydras (bread, grains, potatoes, rice, etc.).

One easy step to get you started is to have a protein shake for breakfast instead of cereal. A protein shake with whey protein, blueberries, flaxseed and almond butter all blended together with skim milk will not only give you more energy, but also help stabilize your blood sugar levels and reduce body fat.


Jake Austin: Sexiest Assets [Contest]

[slideshow]

Photo Credit: John Paul's Photography

What has more sex appeal, physical features or personality? Both! A man needs more than just a great body; he needs personality.

Being able to walk into a room boasting confidence without being conceited is an attention grabber. Humour, compassion, honesty, and morals are important attributes that every man should posses. It adds both trust and credibility.

The ability to hold an intelligent conversation on a wide variety of topics and hold a solid job will add to a man’s sexual appeal. Being both smart and responsible  is attractive and shows the ability to take care of others, especially in a relationship.

In many cultures it is said you eyes are the windows to your soul. Sexy eyes say a lot about an individual. Just like a warm, welcoming smile can show a side of humour and that life doesn’t always have to be so serious.

Acting and dressing appropriately directly reflects on a person, as does the condition of their car and home. Presentation can make or break a person’s sex appeal.

Great looks and personally make for a very sexually attractive person!

What is 23 year-old adult entertainer, Jake Austin’s sexiest asset? His eyes, tattoos, masculine appearance, love of nature, or friendly personality?

Photo Credit: John Paul's Photography

According to a modest Jake, “Everyone always says my smile [is my sexiest feature], till my clothes come off, then it’s my cock, I guess people are surprised I have a big dick.”

Both are probably very true, and many people would more-than-likely agree.

Even Jake has his own thoughts on what he is attracted to.

“I can’t lie and say I don’t notice men first by their looks,” said Jake. “I have met some very handsome men that have nothing going for them short of their looks. I like more than just looks.”

Even Jake Austin, funny, attractive, and respectable adult entertainer admits it’s important to have more than just a physically attractive body.

Follow Jake on Twitter, read his blog, and find him on Facebook.

Contest:

Enter now for a chance to win this pair of underwear, worn by Jake Austin in Dripping Wet 3! Photo Credit: Falcon Studios

You could own a real piece of memorabilia from Falcon Studio’s, Dripping Wet 3!

N2N supplied the entire cast of Dripping Wet 3 with the body-hugging underwear that made each of them look so incredibly sexy.

Enter now for a chance to win the actual pair of white N2N underwear Jake Austin wore in his scene in Dripping Wet 3, personally autographed by Jake Austin!

This is the only one authentic, autographed pair of underwear, worn by Jake Austin in Dripping Wet 3, and entering this contest is the only way you can have a chance to own a piece of history.

To enter, tweet:

I just entered to win the real pair of underwear @JakeAustinXXX wore in Dripping Wet 3 from @br_webb. http://ow.ly/3ZMJD #JakesUnderwear

or

Leave a comment on this blog post on what you think is Jake Austin’s sexiest asset.

Contest closes at 5:00pm PST, Friday, March 4, 2011. Winner will be announced on this blog post on or before Monday, March 7, 2011.

Read the complete contest rules.

- – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

This contest is now closed.

Congratulations Harley, you are the lucky winner of the actual pair of white N2N underwear Jake Austin wore in his scene in Dripping Wet 3,personally autographed by Jake Austin!

Thank you to everyone who entered. Please keep watching for more contests coming soon.


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