11 Surprising Headache Triggers

January 19, 2012 By bobroche Leave a Comment

Could it be something you ate? Not enough sleep? What could be causing your headache? Health.com's comprehensive list might help you out.

Your weight

In a recent study, researchers found that women with mild obesity (a body mass index of 30) had a 35% greater risk of headaches than those with a lower BMI. Severe obesity (BMI of 40) upped the chances to 80%.

Your personality

Certain traits, including rigidity, reserve and obsessivity may make you headache-prone. If that sounds like you, it could be time to sign up for relaxation training.

That three-day vacay

Weekend or "let-down" headaches can happen when you take a break from your routine, says Alexander Mauskop, M.D., founder and director of the New York Headache Center and co-author of What Your Doctor May Not Tell You About Migraines. Ease into the change by keeping your sleep time as normal as possible—you'll end up feeling more rested than if you stay in bed until noon.

Your bathroom paint job

It's not just arguing over paint colors that can give you a headache; fumes from traditional paints can trigger pain. Many companies now make nearly odorless, low-VOC (volatile organic compound) formulas, like Benjamin Moore's Natura line or Devoe's Wonder Pure.

Dehydration

You don't have to drink gallons of water to stay hydrated, says John La Puma, M.D., author of Chef MD's Big Book of Culinary Medicine. "I'd love it if people got more water from eating fruits and vegetables because then they'd get all the other good things that come with them," he says.

Skipping meals

We know you're busy, but hunger is a common headache trigger.

Too much caffeine

A little can help headaches but too much can trigger them, New York City neurologist Audrey Halpern, M.D., says. If caffeine is causing your pain, gradually cut back until you have caffeine no more than two days a week.

Inactivity

A recent Swedish study showed that those who were inactive were more likely to get headaches than those who worked out. Aim for 20 to 30 minutes of cardio a day, five days a week, to relieve stress, send blood to the brain, and get feel-good endorphins flowing. Exercise may be a trigger for some people, so consult your doc first.

Sleep deprivation

One large study says those who slept an average of six hours a night tended to have significantly more severe and more frequent headaches than those who got more z's.

Don't feed your headache

Everyone reacts differently, but some foods are known to trigger headaches for many people—and others (especially those rich in magnesium) seem to help prevent them.
Eat: Spinach, tofu, oat bran, barley, fish oil, olive oil, white beans, sunflower and pumpkin seeds
Avoid: Red wine, beer, MSG, chocolate, aged cheese, sauerkraut, processed meats like pepperoni, ham and salami

Filed Under: Nutrition Tagged With: exercise, fitness, golds gym, health, lose weight, Nutrition, Weight Loss, workout

New Year’s Survival Guide

January 5, 2012 By bobroche Leave a Comment

Whether this January marks your first time at Gold's or your 400th, learn to gracefully handle the New Year's gym crunch with this handy guide.

You chowed down on turkey, tossed back the eggnog and gained yourself a sizable holiday cushion to inspire an ambitious New Year's resolution. Yeah, you and the rest of the country! The vow to eat right and exercise is one of the most popular—if not the most popular—of all New Year's resolutions, and it's the reason for the sudden crush in the line for the elliptical two days after the ball drops in Times Square.

But everyone needs to remember that gyms, after all, are meant to be shared. To ensure that you—and your fellow gym members—have the best possible workout experience, we rounded up these postholiday gym-going pointers from the experts.

5 TIPS FOR THE NEWBIES

1 "Do your best to familiarize yourself with the gym's rules and regulations," advises Michael Ryan, a personal trainer and Gold's Gym Fitness Institute member. Each gym has its own set of do's and don'ts about time spent on equipment during peak hours, how to return towels and more. The more familiar you are with these rules, the more comfortable you will be—and the less likely to break one.

2 You'll also need to brush up on the unwritten rules of the gym, i.e., learn basic gym etiquette. "Learn to work in [i.e., share] with people who are using the same machines or benches, re-rack your weights after using them, wipe off any sweat from a bench or machine, and don't talk on your cellphone while people are working out around you," Mike Epstein, owner of Gold's Gym Paramus, advises. For more gym etiquette tips, click here.

3 Once you've gotten a sense of what not to do, it's time to get the lay of the land. "Most gyms offer a free fitness consultation with a personal trainer for new members," says Nikki Kimbrough, Gold's Gym Institute member and fitness contributor to Essence magazine. A trainer can give you a tour of the facilities and answer any questions about unfamiliar machines and equipment, proper form and the best order in which to do specific exercises. Kimbrough also suggests checking out different types of group workouts. "Take a cardio class, a strength and conditioning class and take something new that you've never done before or always wanted to try."

Her suggestions for each:

• Cardio: Spin, Kickboxing, Step
• Strength and Conditioning: Power Flex, Boot Camp, Abs Class
• Something New: Zumba, Yoga, Pilates

4 With your game plan firmly in mind, you're just one step away from having a great workout. The last step? Prepping your body for the burn.

"Never hit the gym without proper nutrition," Ryan says. "Not only will you not get the workout you want, but you may cause serious risk to your health." You should reach for a healthy meal packed with protein, carbs and good fats at least one hour before training.

Then make sure you have the right gear. "You should wear supportive running shoes or a cross-trainer shoe. If you're not sure which is better for you, go to your nearest athletic store and a professional can help you," Kimbrough advises. "Next, you need breathable and comfortable clothing such as shorts and short-sleeve shirts; women also need a supportive sports bra. Padded socks are also great for avoiding blisters."

5 After you've fueled your furnace, take ample time to warm up your muscles. Ryan suggests taking an easy ride on a stationary bike or a leisurely walk on a treadmill for 10 minutes to get your body stretched, loose and ready to work. "Also, make sure that you have plenty of water on hand to stay properly hydrated."

3 SUGGESTIONS FOR THE VETERANS

It's easy to become frustrated when, with a simple turn of the calendar, your workout space is suddenly overrun with seemingly clueless strangers. How are you supposed to stay focused on your reps when that amateur in the corner is about to run himself off the treadmill?

Before you literally throw in the towel, take a deep breath and remind yourself that you were new at the gym once too. "If someone shattered your confidence, you would've never gone back to the gym, so be understanding," says Ryan. Here are ways you can minimize your frustration with resolutioners.

1 Switch up your workout. "Coming in just a half hour earlier or later might make a huge difference in terms of crowds," Epstein says. "That and changing which machines and equipment you use on certain days might help as well." When peak hours on peak days are unavoidable, come with a plan—and a plan B. "Remember, you are a gym veteran!" Ryan says. "You know where everything is and what will be crowded and what won't be." You can also try a circuit with limited equipment or no equipment. "Find a small space in the gym and do a challenging 30- to 45-minute circuit workout," Kimbrough says. It can burn just as many calories as a longer session with machines and free weights. (Check out this kettle bell workout to get started.)

2 Tune out the crowds. "Just having headphones on basically tells others that you are concentrating and most likely do not want to be disturbed—but does it in a nice way," insists Epstein. "Also, you can play the music you want to hear, play a podcast, listen to an audiobook, whatever makes you happy." Ryan agrees that music is a good way to stay focused on the workout at hand. "Mentally prepare yourself for distractions, wear your iPod, and be aware of your surroundings!" he advises.

3 "Everyone remembers their first time in the gym so try to have empathy for someone who is just starting on their journey," Epstein says. If you see a new member struggling on a machine or doing something incorrectly, think about lending a hand or alerting a staff member. "You might find helping someone is a very rewarding thing. Many of our members who have encouraged a new member have found themselves a great workout buddy."

Filed Under: Exercise tips Tagged With: exercise, fitness, golds gym, health, lose weight, Nutrition, Weight Loss, workout

Golds Gym Challenge Checklist

January 5, 2012 By bobroche Leave a Comment

Golds Gym Challenge Checklist

As you start on this 12-week journey, it's essential to have a good plan of attack, so we consulted Gold's Gym Fitness Institute experts Adam Friedman and Robert Reames to develop a road map that can be your trusty guide (along with your trainer).

Whether or not you are signing on to the Gold's Gym 12-Week Challenge, you can jump-start a healthier life by following this checklist. With the help of Gold's Gym Fitness Institute experts Adam Friedman and Robert Reames, we developed the week-by-week list to help you stay on track to meet your fitness and diet goals. "But you don't have to follow each of these tips one week at a time," Friedman says. "Opting to incorporate tips from future weeks sooner in the process could yield faster results and increase your likelihood of winning a share of the $75,000 Gold's Gym Challenge prize pool."

Week #1

GET MEASURED: Go to your local Gold's Gym to get your vitals down on paper, and be sure to bring along shorts (men) or a bathing suit (women) for your "before" photo. It will help inspire you to get in shape and keep the momentum going.

• Weight:
• Waist:
• Thigh:
• Hip:
• % Body Fat:

CREATE A WORKOUT SCHEDULE: One of the biggest excuses for skipping workouts is a busy schedule. To make sure that doesn't stop you, get out a calendar and create a typical weekly schedule that includes everything from work hours and child-care responsibilities to your favorite leisure-time activities, then figure out where a daily workout can fit in. Also, look at where you can add in an "emergency" make-up day, in case a meeting runs later than planned or a babysitter calls in sick.

Any iPhone users can download the Gold's Gym Spotter app, which lets you set up a goal countdown, take progress photos as you go, learn exercises and more.

Week #2

PLOT YOUR DIET STRATEGY: Now that your goals are clear and you've created a gym schedule, it's time to focus on food. While exercise can kick-start weight loss, studies have shown that a proper diet is essential to dropping a lot of pounds—and keeping them off! Start by writing a three-day food diary. In it, record everything you eat (even that one doughnut hole you grabbed in a morning meeting). If your cell phone has a camera, snap photos of each meal to add to your diary. Then meet with a trainer or nutritionist to devise a weekly meal plan schedule. This should include:

• Times you are going to eat each meal:
• Breakfast options:
• Lunch options:
• Snack options:
• Dinner options:

Also, be sure to schedule grocery store trips at times when you won't be tired or hungry—shopping on an empty stomach can sometimes make you grab a high-calorie treat that isn't part of your diet plan. In addition, vary your menu by stopping at a farmers' market for fresh produce or stocking up at a local fish market.

Week #3

FOCUS ON REST AND RECOVERY: Getting eight hours of sleep each night is a must because your body burns fat more efficiently when it is well rested. And while it's important to crank up your fitness routine, make sure to give your muscles a break by scheduling recovery days when you either skip the gym or do a low-impact workout. In just a few days, you might notice that more shut-eye and your new fitness regimen will actually help decrease the amount of stress you feel on a day-to-day basis and increase your energy levels.

Week #4

INCREASE INTENSITY: You've got a great amount of momentum right now! You are about to have a full month of fitness under your (hopefully looser) belt. Now you're ready to kick up the intensity on your cardio routine. Treadmill fanatics should add incline to a walk or run, elliptical devotees can take the resistance up a notch, and bikers should add a 30-second sprint every five minutes. And talk to your trainer about how to measure your maximal heart rate so you can know whether your blood is pumping at full steam.

Check out these workouts for some ideas:
• The Power of Plyometrics
• Rev Up Your Cardio Routine

Week #5

NUTRITION DO'S AND DON'TS: If you haven't already adopted these diet tricks in your daily routine, this is the time to start. Here are six rules of thumb:

DO:
• Drink at least 3-4 liters of water a day.
• Replace artificial sweetener with stevia.
• Use sea salt instead of table salt.
DON'T:
• Wait on breakfast—eat that first meal within the first 30 minutes of waking up.
• Gobble down food on the go. Make meals last for at least 20 minutes.
• Fill up on diet soda. If you crave fizz, try flavored seltzer.

Week #6

MIDPOINT CHECK-IN: You're halfway through your 12-week challenge. This is when you should look at the goals you set at the start of the competition and assess your level of success. Think about getting remeasured by your trainer, and ask yourself these questions:

• Am I on track to accomplish the goals I set at the beginning?
• If not, what can I do to ramp up my efforts?
• Have I created a healthy environment for myself?

Week #7

SWITCH IT UP: Now that you've established a gym routine, consider trying some new activities. For example, swap out a treadmill session for a spin class, try a TGX class or add yoga to your workout schedule one day a week. (To find classes at your local Gold's, check here.) Varying exercises can stimulate muscle groups and keep you from getting bored.

These are some other workouts you might want to try:
• The Ultimate Leg Workout
• Back to School

Week #8

AMP UP YOUR METABOLISM: As you cruise into the final month of the challenge, it's time to put your metabolism into high gear. A better metabolism means you will burn more calories throughout the day (even when you're just sitting around) and will help you drop pounds faster. Here are three ways to crank it up:

1: Break up your meal plan and eat five small dishes a day.
2: Try eating spicier foods.
3: Incorporate multi-joint exercises that work more muscles at one time. (Watch this video to learn some basic moves or ask a Gold's Gym trainer for advice.)

Then be sure to read these articles for more tips:
• 7 Tricks to Transform Your Metabolism
• Top 10 Metabolism-Boosting Foods

Week #9

TALK WITH A TRAINER: Is there anything else you could be doing to get the most of the last month of the challenge? Set up a meeting with a trainer to go over your workout routines, diet plan and goals. Ask if there are new moves or group classes you should try that could add to your progress. There isn't much time left to take advantage of your competititve edge.

Week #10

MOTIVATION CHECK-IN: Congrats! You're almost to the finish line. Don't lose steam now—try these motivating tools to rev up your resolve:

• Create a Buzz: Tell your friends, family and coworkers how much weight you've lost, tweet it to your followers, post it on Facebook. Hearing "Congratulations!" will keep you getting back on the treadmill.
• Get Yourself a Little Something: Buying a new, smaller pair of shorts or yoga pants will remind you of all the hard work you've done and make you want to head into the gym to show them off.
• Sweat for It: Purchase a new music album on iTunes, order a page-turning novel or download a favorite TV show on a tablet—but only let yourself listen, read or watch while you're on a cardio machine. Creating small rewards can have big payoffs.

Week #11

WRITE A LETTER FROM YOUR OLD SELF: When you look in the mirror now, you probably do a double take. What would your old self have to say about that new body? Writing down those feelings of pride and accomplishment will help remind you why you decided to join the Gold's Gym Challenge and keep you focused during the last two weeks. Put the letter somewhere that you can see it every day—a sock drawer or jewelry box—as a reminder of why you decided to get in shape and live a healthy life.

Week #12

GIVE YOURSELF A HIGH FIVE: You did it! Now get over to that scale and see what a rock star you are. Doesn't it feel great? These past 12 weeks weren't easy, but the payoff is worth it. A healthier body brings with it more energy, confidence and a determination to stay fit. You have written your very own "Story of Strength," and we applaud you! Just remember: "This is a kick start for the rest of your life," Robert Reames says. You need to plan for the future. Sit down with your trainer to discuss how you can maintain your new body, then talk to your family and friends about your future fitness goals and how they can join in or support you. Think about signing up for a triathlon or a 10K race—keeping your competitive spirit alive can help you stay on track.

Filed Under: Announcement, Special Events Tagged With: exercise, fitness, golds gym, golds gym challenge, health, lose weight, Nutrition, Weight Loss, workout

Gold's Gym And Shape Magazine Trim More Than Just The Turkey This Thanksgiving With A Full Plate Of Holiday Workouts

November 17, 2011 By bobroche Leave a Comment

Fitness Leaders Partner for the Second Year in a Row to Promote Trim the Fat Friday: Free Post-Thanksgiving Gym Workouts and "Mouthwatering" Exercise Routines

With Thanksgiving right around the corner, Americans will soon be indulging in the traditional turkey day fare – all 3,000 calories of it, according to leading nutritional experts. For the second year in a row, Gold's Gym and Shape magazine are teaming up to encourage all Americans to enjoy every last bite of their meal and then enjoy a heaping serving of exclusive workout routines designed to burn off every last calorie.

The two leading health and fitness organizations partnered up again for the "Trim the Fat" campaign, aimed at helping consumers battle the holiday bulge. Consumers can visit www.goldsgym.com/ttf/ to download calorie-blasting exercise routines designed by celebrity trainers that will help them burn off each item on their plate and tone up different areas of their body. In addition, consumers can check out www.shape.com/trimthefat for fitness tips and videos from the Gold's Gym Fitness Institute and download a 7-day VIP pass to Gold's Gym (goldsgym.com for locations). Shape.com readers can also enter for the chance to win one of five 1-year memberships (a $700 value).

This year's "Trim the Fat" menu includes:

THE TURKEY WORKOUT – Get your chest and wings-ahem, shoulders-in shape.
MASHED POTATOES WORKOUT – Keep your backside from turning into mashed potatoes by working your glutes and upper legs.
CRANBERRY JELLY WORKOUT – Fight off cranberry jelly belly with extra abdominal exercises.
STUFFING WORKOUT – Don't let stuffing come "back" to haunt you. Work out your upper and lower back with this workout.
GREEN BEAN CASSEROLE WORKOUT – Prepare to scoop up a nice serving of casserole by getting in a tough arm workout.
SLICE OF PUMPKIN PIE WORKOUT – Get cut like pie with these all-over body moves.

As an added bonus, Gold's Gym is opening its doors to the public for free workouts on "Black Friday," November 25, transforming it to "Trim the Fat Friday."

"We all tend to overindulge during the holidays and then feel a little guilty about it. That's why we're bringing back Trim the Fat Friday – Americans should be able to enjoy their Thanksgiving feasts and then have a fun way to work it all off," said Lisa Zoellner, chief marketing officer for Gold's Gym International. "With Trim the Fat Friday, Gold's Gym and Shape are providing consumers specific workouts along with instructional videos and free access to more than 500 Gold's Gyms nationwide to win the holiday battle of the bulge."

Consumers are welcome to show up at any participating Gold's Gym on Friday, November 25, to take advantage of their free Trim the Fat Friday workout. (Limit one workout per customer and must be a local resident with identification.) For additional information on the Trim the Fat Friday menu of workouts, everyone is encouraged to check out www.goldsgym.com/ttf or www.shape.com/trimthefat.

Golds Gym

15 Industrial Drive

Middletown NY 10941

845-344-4653

http://www.goldsgym.com/middletownny

http://www.facebook.com/goldsgymmiddletown

http://www.goldsmiddletown.com/ggx

Filed Under: Press Release, Special Events Tagged With: aerobics, exercise, fitness, golds gym, health, lose weight, Nutrition, Weight Loss, workout

Get Your Kid Off the Couch

August 31, 2011 By bobroche Leave a Comment

With one in three American children now overweight, how do you keep your kids from joining the heavy ranks? Gold's Gym provides you with an expert plan for children of all ages.

When First Lady Michelle Obama chose to focus on the fight against childhood obesity, she pointed a spotlight on an alarming and growing problem. "Over the past three decades childhood obesity rates in America have tripled," according to a statement by the First Lady's "Let's Move!" initiative. "If we don't solve this problem, one-third of all children born in 2000 or later will suffer from diabetes at some point in their lives." In an article in the New England Journal of Medicine, researchers stated that due to obesity-related conditions like diabetes and heart disease the current generation of youth could have a shorter life expectancy than their parents—for the first time in American history.

There's a simple reason: Technology has made us less active while food portions have as much as quintupled. Most children spend up to seven hours a day, at the computer or TV. In fact, only a third of them get in enough aerobic activity (the U.S. Department of Health and Human Services recommends 60 minutes per day) and many schools are cutting back on physical education programs.

So how can you encourage your kids to keep active—and make sure that they grow up instead of out? We asked Len Saunders, an American Heart Association spokesperson on childhood obesity and a former member of the President's Council on Fitness, Sports and Nutrition.

First, he advises, bear in mind that as a parent, you hold the key. "You're the role model," he says, "and if your children see you living an unhealthy lifestyle, they are going to mimic that." So make sure that your family places a high priority on healthy eating and regular exercise.

"Second," he says, "try not to use television as a babysitter too often." You don't want your child to make a habit of plopping down on the couch—the American Academy of Pediatrics suggests setting a two-hour limit on screen time—and a recent study showed that children who are continually exposed to food advertisements down 45% more snacks. Saunders realizes that most parents have busy schedules that make it hard to entertain their kids and get through their to-do list—"I went for a jog at eleven last night," he admits—but getting your kids to be more active is easier than you think. "You just need to be creative," he says.

Here are surefire ways to get kids of any age off the couch:

Activate Your Toddler

Ages: 2-4

Children in this age group are the easiest to get moving—they have tons of energy and are too young for Xbox addiction. A trip to the local jungle gym might be all the impetus your kids need to run wild—but even if you're housebound, you can get them moving:

• Put the chicken dance or Macarena on YouTube and ask them to join in.

• Get their imagination going by having them crawl like a lion or hop like a kangaroo.

• Make letters with your body and have them mimic you. They can learn the alphabet and play at the same time.

Power Up Your Primary School Age Child

Ages: 5-9

While most five-to nine-year-olds feel the draw of technology, they still have tons of energy and a constant drive to play. So swap out video game marathons for these activities:

• Have them help you with housework. "Most kids this age actually want to vacuum; they think its fun," says Saunders.

• Organize pick-up softball or ultimate Frisbee in your backyard, or sign them up for a Little League team.

• Once they learn to ride a bike, schedule family fun rides and find safe routes that they can take when you are too busy to go out.

• During the fall and winter, make a game out of who can clear the most leaves or snow in the quickest time. Winner gets hot chocolate.

Motivate Your Tween

Ages: 10-13

As children's ages hit the double digits, so does their sense of independence. "They are going to want to stay up later and spend more time on the computer," Saunders says. He suggests a two-for-one swap where the kids get one minute of computer or television for every two minutes of exercise (his cap on technology is two hours). "This is a way to find some middle ground," Saunders explains. "You aren't saying they can't use the computer—you're making a reward out of it."

• Encourage your kids to join teams at school. "Physical activity at this age really helps grow self-esteem," he says. If your children initially struggle at sports, flip on your cheerleader switch and get them to keep trying. "When kids fail early at sports, many go into a cocoon and reach for technology even more," Saunders observes.

• Let them try out karate or another form of martial arts. If lessons are too expensive, use instructional videos on YouTube.

• Get them a pass for the local swimming pool and check if there are open races in your area—there's nothing like some competition to inspire your tween.

• Buy each kid a skateboard or roller skates and a helmet! On weeknights they can freestyle in the driveway; on the weekends they can show off their skills at the roller rink or skate park.

• Sign up as a family for a charity run or walk. Then train together three or four nights a week after dinner.

Train Your Teenager

Ages: 14-18

Once they've made the leap from middle school to high school, most kids are mentally and physically ready to start going to a gym. Teenagers who learn to work out regularly are beginning a healthy discipline that will follow them into adulthood. "Also, this is the time when fat cells can really start developing," Saunders says. "It's much harder for adults who didn't exercise when they were young to lose weight."

If you decide to let your teens start hitting the weights, here are some pointers from Saunders:

• Supervise them closely. Make sure they know the proper way to use the machines and free weights, and check their form.

• Make sure they're lifting the proper amount of weight. Rule of thumb: They should be able to do 12 to 15 repetitions.

• Explain the proper breathing technique: Exhale as you lift, inhale as you release.

• Talk to your kids about muscle recovery. Tell them not to work out the same muscles every day. And explain the importance of taking days off to let the body rest.

• Consider treating your kids to a session with a personal trainer. The trainer can explain the benefits and principles of strength training, point out the different muscle groups, demonstrate how to use a variety of machines and give a lesson in free-weight basics.

• Most important, tell your kids that change won't happen overnight. Many teenagers want to see results right away and get discouraged when they don't. Emphasize that it takes a lot of time and work to get Mark Wahlberg's biceps or Venus Williams's thighs.

Golds Gym

15 Industrial Drive

Middletown NY 10941

845-344-4653

http://www.goldsgym.com/middletownny

http://www.facebook.com/goldsgymmiddletown

Filed Under: Kid's Fitness Tagged With: aerobics, exercise, fitness, golds gym, health, lose weight, Nutrition, Weight Loss, workout

A Pain or a Strain

August 30, 2011 By bobroche Leave a Comment

Filed Under: Exercise tips Tagged With: aerobics, exercise, fitness, golds gym, health, lose weight, Nutrition, Weight Loss, workout

Drink This for a Better Run

August 30, 2011 By bobroche Leave a Comment

Sure, water's a great hydrator, but sometimes you long for something more interesting.

Here are four sips that give runners what they really need—without adding gobs of calories. Fill in the blanks, and see which drink is ideal for you.

When I run I …
feel sluggish and tired

If this is you: Sip a cup of green tea 20 to 30 minutes before you run. The caffeine will pep you up and power you through to the last step, and its antioxidants may help with endurance, too.

When I run I …
always get a side stitch

If this is you: Try coconut water; it's chock-full of cramp-preventing potassium (15 times that of most sports drinks) and has fewer than 50 calories per cup. Try eight ounces before or during your run to stay pain-free.

When I run I …
get really sore the next day

If this is you: With its perfect ratio of carbs to protein—plus the calcium—chocolate milk is an excellent way to help your muscles recover post workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

When I run I …
sweat a lot

If this is you: A sports drink, with body-replenishing sugars and electrolytes, is the best way to stay hydrated. Choose one that's free of artificial colors, flavors and preservatives, and sip four to six ounces every 15 to 20 minutes during your workout.

Filed Under: Exercise tips, Nutrition Tagged With: fitness, golds gym middletown, health, hydration, running