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    The Smart Way to Top Form: Tips for Your Training Plan

    Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don’t have the proper background or athletic knowledge. Our fitness experts put together their top training plan tips so you can decide what training plan is best for you.What is a training plan?A training plan is a useful companion and guide on your journey to get fitness results. Are you looking for exercises to build a bigger butt or shape your abs? Whatever your goal is, your training plan should always be tailored to you and your expectations. When setting a goal, make sure that it is challenging, but still realistic. A goal you think you can achieve helps to keep you motivated.Do you already have a fitness goal in mind? A workout routine is nothing more than a means to an end. It is geared towards your goal and is based on your current (physical) condition. Your 12-week training plan already has a clear picture of where you are going. It keeps presenting you with new challenges. But a good plan not only consists of a mix of exercises: It also includes useful tips on rest periods and intensity.Practical Training Plan tipsThere are a number of training principles that can help you reach your goals. Increase the effectiveness of your training with the following tips:The workout should push you – but not over the edgeEvery training session should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you won’t see any results. But if the training stimulus is too high, it can even be harmful for your body. If you want to improve your performance, the training stimulus must be adjusted to your (current) physical condition.Think long-termProgress doesn’t come overnight. Your muscles are not the only body parts that have to get used to regular training. Other body systems have to adjust to the increased activity, which takes time. In short, change doesn’t happen overnight. Be patient!Push yourselfTo be successful in your training, you have to keep challenging your body. This doesn’t always mean doing more reps. You can add more weight, do an extra set or just simply be more focused and aware during your workout. The mind-muscle connection in itself can make a big difference.Listen to your bodyThe more personalized the plan, the better. Don’t keep overdoing it, and remember that nobody knows you better than yourself. Does your resting heart rate increase significantly after you get up in the morning? Do you lack appetite and feel completely exhausted and unmotivated? Or does your heart rate barely decrease during the breaks between exercises? All of these can be signs that you are overtraining and that it is time for a rest day. So pay attention and don’t ignore the signs your body is giving you. A training plan is not set in stone. It can be modified and adjusted to fit your condition. Don’t get frustrated if once in a while you have to take it a little slower. The next time you’ll be able to achieve even more.Set realistic goalsNo goals, no success: Clear goals help you keep up your motivation and enable you to monitor your progress.Mix it upSooner or later, doing the same thing over and over again will lead your performance to level off and you will cease to improve. You can break up this monotony by constantly mixing up your workouts. This doesn’t just mean including different exercises, but varying the intensity and rest periods between sets.Stick with itOnce doesn’t count: One training session is not going to produce any noticeable improvements. If you want to get the most out of your training, you need to keep repeating the exercises. Your body won’t start to adapt until you push it to and beyond its limits. This overload causes your body to adapt and helps you to reach the next level.Get the most out of each exerciseThere’s a big difference between giving 50% or 100%. The more you throw yourself into your workout, the more you will get out of it.Give your body time to recoverScheduling recovery time into your training program ensures a perfect balance of effort and recovery. Try to spread your training sessions throughout the week and plan your off days in advance. If the last training session was very intense and tiring, the next one should be more moderate, or you might even want to consider taking the day off.Training is just one piece of the puzzleTraining isn’t the only thing you need to reach your fitness goals. You also need a proper diet, as well as a mix of cool-down exercises, baths, massages, a good water and electrolyte balance, stretching and relaxation exercises and recovery periods. Until you put all the pieces together, you will never really see any major results.How to plan a sessionEvery training plan consists of a number of elements put into a systematic order. Imagine that each training session is a piece of a puzzle: Like a jigsaw puzzle, all of the elements have to fit together, so in the end you can celebrate your success. There are times when it is tougher, and sometimes you have to try something new. But when everything is said and done, you’ll have reached your goal. Each training session should include the following three parts:Warm-up: Warming up helps you prepare mentally and physically for the workout. Plus, it reduces the risk of injury. Use simple exercises that you have done before and know well.Main activity: The main activity is the actual workout part of your training session. The goal is to increase or maintain your physical performance.Cool-down: The cool-down initiates and speeds up the recovery process.If that all sounds too complicated, try one of the training plans in adidas Running or Training. They will help you set realistic goals and guide your training, tailored to your schedule, from start to finish.*** More

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    Breaking News: The EU is Allowing Animal Testing in 2021

    Is animal testing allowed in the EU in 2021?

    I’ve got some bad news guys. We already knew the EU animal testing ban wasn’t a complete ban. Many cosmetic ingredients have been tested at the chemical level under REACH laws, overriding animal testing laws. It has recently been brought to my attention that the situation is a lot worse than we originally thought. So basically, many cruelty free beauty brands (in the EU, US, and beyond) are not actually cruelty free, and the brands may not even know it.

    I’ve been discussing this with Jean of Bunny Army. She is on the front lines investigating animal testing laws. She is the lead author of the peer-reviewed paper explaining the animal testing that has been hidden from us. This is her summary of what is going on:

    Animal testing in the EU – 2021

    What’s happening?  Cosmetic ingredients in the EU are being tested on animals under the EU chemicals law, called REACH, even though a different law, the Cosmetic Regulation, bans animal testing of cosmetic ingredients. 

    Why is it happening? The Cosmetic Regulation has loopholes. The EU agency that enforces REACH says these loopholes require animal testing of cosmetic ingredients for ecotoxicity and for worker safety. The agency maintains that the Cosmetic Regulation ban applies only to tests for consumer safety.

    Why am I just hearing about this now? The testing is buried in the REACH chemical files. Official EU reports on animal testing list the tests only as “industrial chemicals legislation” tests. There has been no public reporting of these as tests on cosmetic ingredients. An analysis of REACH dossiers, just published*, revealed the extent of the REACH testing on cosmetic ingredients.

    How bad is it? A survey of products at two EU retailers, one high-end and one mass-market, found over 400 cosmetics that likely had ingredients tested on animals. The products included hair care, skin care, and makeup products. The brands probably do not know about the tests, because there is no current process in the EU to tell them.

    Can this be fixed? Yes. It must be fixed by the European Commission/Parliament, by amending REACH and the Cosmetic Regulation to ban animal testing of cosmetic ingredients for any purpose.

    A coalition of EU animal welfare groups will be launching a large campaign very soon. You can also write your cruelty-free brands to show your support for them and ask them to share any updates on social media so that we can all keep informed.

    You can visit Bunny Army for more info on this issue.

    *Continuing animal tests of cosmetic ingredients under REACH.

    Leaping Bunny Statement

    Here is Leaping Bunny’s public statement on the issue:

    “We appreciate the research and analysis that went into this report and we fully support demands in the EU, from both industry and animal protection groups, for upholding the testing ban on cosmetics. The requirements for animal testing on cosmetic ingredients under REACH are clearly counter to the intent of the EU Cosmetics Regulation, and they represent a serious betrayal of consumers and citizens.  Consumers in the US and Canada can be confident that Leaping Bunny certified companies are very much dedicated to making products free of animal testing. They submit to a careful and thorough vetting process to ensure compliance with our Standard, and we will continue to work with certified companies in the US and Canada to help them remain cruelty-free in this challenging environment.”

    My thoughts about moving forward

    Instead of going after individual companies, we really need to ban together as a community and get the lawmakers to change the laws that are mandating animal tests. Many brands have NO IDEA that the ingredients they are purchasing are being tested on animals.

    The ingredients are part of the global supply chain, so this is not just an EU issue. Many large brands are sold globally, and many brands from the US and other non-EU countries are purchasing ingredients from EU companies. For example, there are a small number of fragrance and flavoring companies that almost every cosmetic company (and food company!) purchases essential oils and aroma chemicals from (Symrise, Firmenich, Givaudin, etc). These companies WANT to remain cruelty free but are at the mercy of the lawmakers.

    I think it’s important to note that we don’t need to create hate for any particular country (China, EU, etc) or its citizens. We just need to change the laws. Side note: You can read more about Chinese animal testing laws here. The article explains why post-market animal testing in China is no longer a major concern – only pre-market testing.

    And (you might ask), how do we maintain that chemicals are SAFE for ourselves and our environment? There are alternatives to most animal tests. Animal tests are often cheaper (less training, tech, and manpower needed), but they are not ethical.

    As mentioned above, a coalition of EU animal welfare groups will be launching a large campaign very soon. As soon as this happens, I will let you know, so please stay tuned. And (nicely) let your favorite cruelty free brands know about this, and ask them to keep us informed.

    You can also share this image on social media with a link to this page to spread the word: More

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    Foods to Make you Run Faster? Top Marathon Nutrition Tips

    In a marathon, it’s the right training and preparation that gets you across the finish line. An important part of your training plan is your diet. But there is a lot more to it than just what you eat before and after you run. The right snacks and fluids during the race can help you run faster and boost your performance. You’ll see the best results if you start taking a closer look at your marathon nutrition weeks before the big day.Macronutrients for Runners: A BreakdownIf you’re an endurance athlete, you should get to know and love carbohydrates. They are the most important macronutrient and should make up about 60-65% of your caloric intake. Your muscles rely on carbohydrates for fuel. They are stored as glycogen in your liver for use later on when you need a quick burst of energy. Keeping carbs as a staple in your diet will help you maintain (and improve) your performance and help you achieve that goal time you have your mind set on.(1) Depending on the intensity of your workouts, 6 to 10 g of carbs per kilo of body weight are enough to keep your glycogen stores full. Everyone’s needs are, of course, different. Additionally, carbohydrates help your body recover post workout.2) Additionally, carbohydrates help your body recover post workout. Aim for complex carbohydrates like quinoa, sweet potatoes, whole grains, vegetables and legumes.Protein is the building block of muscle. It’s recommended that you consume 1-1.5 g/kg of your body weight – this is dependent on how intense your workouts are. If you’re doing more strength training, as opposed to running, then you definitely need more of this macronutrient than endurance athletes. Protein is found in both animal products (meat, fish, eggs, milk, and dairy products) as well as plant-based foods (soy and soy products, legumes, nuts, seitan, grain products). You can cover all your protein needs with a vegan diet if you choose. The focus here should be on including a variety of foods in your diet with plenty of fresh fruit and vegetables.Fat is an incredibly important source of energy and vital for your body! First of all, it acts as a protector for your organs, insulates your body (keeps you warm) and is necessary to absorb those critical fat-soluble vitamins (A, D, E and K). One gram of fat contains 9 calories of energy. This is twice as much as protein and carbohydrates. How much fat do you need? Around 30-35% of your daily caloric intake should be fats. Where can you find healthy fats? Avocados, salmon, vegetable oils, nuts, and seeds (like flax and chia). These fats provide tons of energy for your marathon training.Preparation is EverythingTraining isn’t the only thing to think about in the final weeks before a marathon. The right marathon nutrition will help you run faster. Get informed about the race set up beforehand: how many aid stations will there be along the course? Don’t try anything new on race day; only consume foods and drinks that you’ve tested during training. Try out different options in the weeks before the marathon.Are you feeling uncertain?A dietician who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.The Final CountdownCarb LoadingSince the race will take longer than 90 minutes, it’s advisable to increase your carb intake in the days leading up to the marathon. The goal of carb loading is to fill up your glycogen stores. However, that does not mean that you should overdo it with carbohydrates. Gradually increase your carbohydrate intake in the week before the marathon to increase the amount of glycogen in your muscles. Do you have digestive problems? Fiber is important for athletes, but make sure to reduce your fiber intake to a minimum just before and on race day.HydrationMake sure you go into the race well hydrated. Start paying attention to your fluid intake 24 hours before the event. Marathon Preparation on Race DayBreakfast 3-4 hours before a run:You want an easy-to-digest breakfast to power you up for your race. Stay away from foods that are high in fat and fiber. These foods will sit in your stomach too long – not a good feeling while running. And, if you want that extra boost, go for a cup of black coffee to get you energized.Breakfast ideas:white toast with jam and a small portion of plain yogurtBircher muesli (soak oats overnight in low-fat cow milk, soy, or oat milk) with bananacereal (not the sugary kind!) with milkporridge with berriesDon’t forget to drink enough water before the marathon.Snack approx. 1 hour before:If you’re used to eating a small snack before your run, go for it! Remember, this is all about how you feel and how you have done it during your training runs.Snack options:bananacereal barTake sips from your water bottle regularly.During your run:There are two very important things to remember during your race: carbs and fluids. Getting the right amount of both is critical.CarbohydratesThe recommended carbohydrate intake for long endurance workouts is 30 to 60 g per hour.(3) That amount increases to 90 g of carbs per hour for races that last longer than 2.5 hours.The following foods are rich in carbohydrates:Banana (approx. 30 g)Energy gel (approx. 25 g)Energy bar (20 to 40 g) Fluid LevelRunners lose a great deal of fluid and electrolytes (especially sodium and potassium) from sweating heavily during long runs. These fluids have to be replaced. The only way to know how much fluid you’ve lost is by weighing yourself before and after your marathon training. Try it to get an idea of how much you should drink on race day.Drink 600 to 1200 ml of fluid per hour of exertion.(4) Your beverage of choice should contain carbs, sodium, and potassium. Isotonic drinks are a great source of energy for your run. Isotonic means it has the same osmotic pressure as blood plasma, so it’s able to be quickly absorbed into the bloodstream. This is the perfect solution for lost fluids and electrolytes during your long run. You can even make your own sports drink at home for your marathon!  Immediately after the MarathonIn order to refill your glycogen stores, some recommendations advise you to consume about 1 to 1.2g of carbohydrates per kg of body weight in the first few hours after you finish the race. However, this is only necessary if you’ve got another race in 8 to 10 hours. That’s probably not the case, right? Don’t worry too much about what you eat after your marathon. Celebrate your achievement; you just finished a marathon and should be proud of yourself. TakeawayYour marathon nutrition should be well-planned. No matter whether it’s before or during your race, it’s important to choose the right drinks and foods to make you run faster and perform your best. *** More

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    3 STRETCHES AND EXERCISES: TREAT AND HEAL SHIN SPLINTS

    You want to get off to a flying start and hit the road full of energy and motivation. But right from the start you feel pain running up the inside of your lower leg. Most of the time, the pain goes away while you are running. But frequently the pain lasts for several days and makes it difficult to keep training. “These symptoms are a sign of medial tibial stress syndrome (MTSS), or what is known as shin splints. Nearly a quarter of all interruptions in training can be traced back to this overloading syndrome. The pain usually builds up for weeks and in severe cases, can make running virtually impossible,” explains running expert and coach Sascha Wingenfeld.The following three exercises help prevent shin splintsThese exercises and stretches will help heal shin splints and decrease the likelihood of them happening to you again. 1. Heel-to-toe raise:3×30 repetitions per dayInstructions: Rock back on your heels and pull your toes up. Bend your knees and roll forward up onto the tips of your toes. Focus on a smooth transition from heel to toe.Benefits:Stretching and strengthening the shin muscles will help prevent shin splints from keeping you from exercising.About 2-3 minutes per dayInstructions:Raise your heel and rest your forefoot and toes on the ball in a relaxed position. Try to slowly stretch your joints as you roll the ball of your foot from left to right starting from your big toe.Instructions:Slowly roll the sole of your foot down the ball and increase the pressure on sensitive spots for about 60 seconds.Benefits: Reduces tension in foot muscles to relieve pain from shin splints. Foot rolling for a few minutes every day is an excellent exercise to keep shin splints from reoccurring. Plus, it feels amazing on your feet—bonus!3. Foot and lower leg strengthening:3×30 repetitions per dayInstructions: Wrap a resistance band around your forefoot and push your ankle down as far as you can. Make sure to extend your foot all the way through your big toe and try to get as much power out of your foot muscles as possible.    Benefits:Strong foot and shinbone muscles are less likely to be injured. They will also help you run further and more often without pain in your shins.  5 tips to recover from shin splintsAct quick once you start to feel pain. Ignoring shin splints will make them worse. They can even limit or even stop your running training for months. This kind of overuse injury is often the result of a combination of different factors in your training program and running technique.The following five tips can help you identify the source of the problem and get you running pain-free again:Tip 1: Recovery from shin splints means restPain is a sign that your body needs rest. Short and very easy runs are fine if your shin pain is not severe. The only thing that can help stop severe pain is to take a few days off from running. You must give the affected muscles time to recover since this is an overuse injury.Tip 2: Use your break for something newJust because shin splints have forced you to interrupt your training doesn’t mean you have to stop exercising. Low-impact sports are a great way to not only recover from injury, but come back stronger than ever. Swimming, aqua jogging, cycling or inline skating offer a welcome change of pace. The Runtastic Training app has workouts to help you build muscle in neglected areas too, which is good when you can’t run anyway.Tip 3: Focus on running techniqueShin splints are a sign that you should work on improving your running technique. Maintaining ground contact too long under the full weight of your body can overload your foot and lower leg. Likewise, if your foot lands too far in front of your body (overstriding). These specific running drills can help you avoid shin splints when you are healed enough to get back to exercising.Tip 4: Strengthen your feetShin splints often affect people that lack foot stability. Overpronation (excessive inward roll of your foot after landing) puts tremendous stress on the muscles of your feet. Choose running shoes with the proper support for your foot to compensate for any potential weak spots.Tip 5: Take care of your bodyAfter the pain from shin splints subsides, calf and foot stretching and strengthening exercises can help you stay pain-free. You should perform these before and after your run. These exercises help to warm up the muscles that keep your foot stable when you run. Running barefoot is also an excellent way to improve foot strength, but be careful.Where does the pain come from?Your leg hurts where your calf muscles connect to your shinbone. In technical terms, the pain occurs at the insertion point where the tibialis posterior and soleus muscles attach to the shinbone via the periosteum, or outer surface of the bone. These muscles are responsible for maintaining proper tension in the arch of the foot—essential for running. The muscle cells around your shins can harden if they become irritated and overworked. This causes radiating pain in your lower leg. This is why it so difficult to describe and pinpoint the source of lower leg pain.How to (safely) return to exercise after shin splintsRethink your training (and cut back)Shin splints tend to occur when you rapidly increase running intensity and/or volume. Focus on recovery best practices especially after long runs and hard workouts. Don’t ramp up training too much for too long. Better yet, follow a training plan tailored to you that balances fitness gains with appropriate recovery.Change your routeThe greatest impact on your body comes from running downhill. Without proper form, the foot tends to land too far in front of the knee (overstriding), which puts a lot of strain on your muscles. This is why you should choose a level surface to run on when your shin splints are particularly bad.Start slowly and carefullyReturn to exercise and training only when the pain from shin splints has faded. Follow a professionally structured training plan tailored to your fitness needs and goals. Incorporate stretches for shin splints and strengthen neglected muscles. You only have one body—take care of it, and it will take care of you.*** More

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    Run For The Oceans: It’s Us vs. Plastic Waste

    For decades we used plastic too selfishly. We wrapped our food in it, made clothes with it, took our groceries home in it, and consumed it without much regard to what it would do to our planet. As a society, we know we have a plastic problem that we need to innovate our way out of (and we can!). But before we roll up our sleeves and get to work, let’s dig into the issue a bit more.From Brazil to Italy: Plastic Is A Global IssueAs of now, the amount of plastic thrown away annually would circle the earth four times. So little of that is recycled, and a lot of it ends up in our oceans. In fact, about one garbage truck full of plastic is thrown into our ocean every minute.We see the impacts of plastic waste around the globe. We asked an adidas Runtastic ambassador in Brazil how plastic waste affects his community. Here’s what he had to share:“In Brazil, plastic production is a huge contributor to deforestation. The deforestation leads to intense flooding during the rainy seasons. We also see so much plastic in the oceans affecting marine life.” – Leo Oliveira, adidas Runtastic ambassador, BrazilAnd he’s right! In Brazil, deforestation surged in 2020 [1]. While Brazil is the 4th largest plastic pollution producer globally, they recycle only about 1.28% of their waste[2]. And these issues are certainly not unique to Brazil. Antonella, an adidas Runtastic ambassador from Italy, had this to share about the beaches in her country.“When I come to the beach, I see kids using plastic and trash to decorate their sandcastles. I hope one day they know what it’s like to find only sand and shells on the beach.” – Antonella Andriollo, adidas Runtastic ambassador, ItalyWe’re not here to pick on Italy or Brazil, in fact, we interviewed ambassadors from around the world and everyone had their own experiences with plastic pollution to share. It’s an issue that affects everyone around the globe.Addressing Plastic Pollution One Step At A TimeSo, the mandate is clear-we need help from everyone, everywhere, to address our plastic problems. We certainly need change at a policy level. We also have to innovate new ways of producing goods, and we should all take steps right now to reduce our plastic waste. In addition, we have to help fight plastic waste and raise awareness around the globe. Every year we host Run For The Oceans, a virtual challenge where participants can run, walk, or wheelchair to help support Parley’s Global Cleanup Network. Parley’s Global Cleanup Operations works to help end marine plastic pollution by intercepting debris from beaches and islands.  We asked our ambassadors what motivates them to Run For The Oceans. Jenny, our ambassador from Germany, shared:“I run to help spread the message about plastic’s impact on our planet. So many people are still unaware of how their consumption impacts our environment. They don’t think about their garbage after they throw it away. I run to help show people-your plastic doesn’t go away. It ends up in the ocean, breaks down into tiny pieces, and stays there.” – Jenny Marx, adidas Runtastic ambassador, Germany Join the Movement!  In 2019, 2.2. million runners from across the world participated in Run For The Oceans. This year, we’re going to reach even further, gathering more runners and more kilometers than ever before. And for every kilometer run and logged in the adidas Running app, adidas and Parley will clean up the equivalent weight of 10 plastic bottles, up to 500,000 pounds, from beaches and islands. Are you interested in joining the challenge? Sign up now in the adidas Running app! Check out the video below for more information on how to join.[embedded content] More

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    How Important is Magnesium for Athletes?

    Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!Magnesium performs numerous functionsMagnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.How important is magnesium for athletes?Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.Increased magnesium intake can be helpfulAccording to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.You also need to consume more magnesium in the case of stress.(4)How can I tell if I’m getting enough magnesium?Pay attention to Magnesium Deficiency SymptomsLeg crampsDizzinessDigestive problemsFatigueAbnormal heart rhythmHeadachesConsult your doctor if you experience the magnesium deficiency symptoms listed above.Top 9 Magnesium Rich FoodsThe general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:Sunflower seeds (395 mg/100 g)Pumpkin seeds (402 mg/100 g)Sesame (347 mg/100 g)Flax seeds (350 mg/100 g)Cashews (270 mg/100 g)White kidney beans (140 mg/100 g)Chickpeas (115 mg/100 g)Oats (139 mg/100 g)Swiss chard (81 mg/100 g)Good to know:Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.Magnesium Supplements – Good or Bad?If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.Takeaway:The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust. *** More

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    Sports and Your Libido: How Exercising (Together) Leads to Better Sex

    Are you looking for a way to boost your motivation to work out? How about this: couples who work out together not only have more, but better sex. Regular exercise also leads to a better sex life for single people. 
    Improve your self esteem and self awareness
    Exercise and sports are good for your body and your mind. If you feel like you’re in shape and are satisfied with your athletic performance, this satisfaction also affects other parts of your life. One study found that regular physical activities and a higher fitness level make people feel more attractive and energetic. Sports boost self esteem which makes people feel more desirable. This can have a positive effect on sexual performance.

    Boost your libido
    The benefits don’t stop at self esteem; exercise also increases our libido.
    Regular exercise intensifies sexual arousal and physical sensitivity. (1, 2) Sufficient blood flow to the genitals is an important part of sexual desire and the ability to reach an orgasm. Overall circulation improves with better cardiovascular fitness. Plus, when you run, your body releases some of the same hormones it does during sex. Endorphins, also known as “happy hormones,” help relieve pain, lower anxiety, and give you a euphoric feeling. And also not surprising, if you feel better about yourself in general, it improves your sex drive. Not only is the quality of the sex higher, but also the quantity – we become more sexually active. (3) 

    Good to know:
    In 2017 a study was published showing too much high-intensity endurance training can lead to a decline in libido for men. One possible reason behind this is overtraining.

    Strengthen your relationship and reignite passion
    Couples can enjoy all the benefits of exercise in their relationship and sex life. Working out together adds variety to your relationship and builds intimacy and trust. Working up a sweat together and celebrating success releases endorphins and brings you closer together. You get to know each other on a different level – both physically and emotionally. All in all, couples who share hobbies are happier long term, which has a positive influence on their sex lives. (4)

    Workouts for better sex
    From theory to practice – check out these workouts for every fitness level as well as fun partner workouts: 
    *** More

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    #StyleYourMask Beauty, Style and Amazon Gift Card Giveaway!

    I’ve got a really sweet giveaway for you guys! It’s the perfect 2020 haul – makeup, skincare, mask, mask chain, and a $50 Amazon gift card! Keep reading to find out more.

    There is so much misinformation about the coronavirus out there. Let’s hear it straight from the doctors on the front line. The Good Doctor’s Guide to Colds & Flu by pulmonologist, Dr. Neil Schachter, MD, is being updated in January to include info on COVID-19. This book has a lot of great tips about protecting yourself and treating colds and flu. For example, maybe this seems obvious now in the COVID-19 era but he says to never borrow a pen during cold and flu season. Bring your own pen to sign receipts or to check in at your doctor’s office. I’m totally on board with that now! There’s also some great advice on home remedies and pharmaceuticals.
    The good doctor himself has decided to donate ALL of the proceeds from this book to patient advocacy organizations to help keep us safe! Dr. Schachter is sponsoring today’s giveaway to encourage more people to wear those masks!
    So let’s talk about masks. I’ll be the first to admit – I do NOT look cool in a mask! LOL! The only good thing is the masks cover up most of my acne. You guys are complaining about maskne, but I’ve been dealing with that stuff since puberty! Welcome to the club!
    I am definitely going to need to keep wearing masks for the rest of the year and probably most of 2021. I have preexisting conditions that put me at high-risk for COVID-19 (POTS which causes shortness of breath – and thyroid cancer). So if I have to go to a store, I am masking it up. BUT, I have found some ways to make masks more fashionable and a lot easier to wear.

    I have recently started wearing my blogger friend Lara’s mask chains. You may know her as @prettyconnected on Instagram. Her mask chains are all the rage right now and loved by celebrities like Sarah Jessica Parker (the queen of fashion herself!).
    In these pics I’m wearing the short Mermaid Mini chain along with the leopard print Simple Satch mask that I was sent for this giveaway, but I just bought the long version of the mermaid chain too.

    They are SO CUTE you guys! And so useful – when you’re not wearing the mask, it’s ready and waiting around your neck, and when you are wearing it, the chain loops give you a little extra style! There are lots of styles to choose from – and they can be worn by men or women.

    When I’m wearing a mask, I try to play up my eyes a bit more, since that’s pretty much all you see. Those that follow me know I love Glo Skin Beauty. I’ve been using their cruelty free mineral makeup and skincare, and they have a lot of really great products.

    For this post, I’m wearing their Cool Smokey Eye Kit. It comes with a full-sized cool smokey shadow quad and a full-sized Cream Stay Shadow Stick in Orbit (matte charcoal). There’s also a warm version of this set. The products are mineral-based, clean and talc-free. The shadows are highly pigmented and very easy to blend.

    I also love their skincare – especially the exfoliating AHA products. For this giveaway, I’ll be including the Smokey Eye Kit ($40) AND the Retinol Plus C Smoothing Peel in a Box ($75)! If you can’t go to a spa or dermatologist right now, this is a great at-home, professional-level kit for glowing skin.
    But that’s not all folks! In addition to the Pretty Connected mask chain, Simple Satch mask, Glo smokey eye kit and Retinol + C skincare set, I’m also including a $50 Amazon gift card! We could all use some holiday cheer right now, am I right?
    To enter, wait for the Rafflecopter widget to load below. You must be 18 or older, US only. We are not responsible for prizes lost in the mail. Giveaway ends December 21st at 12 am PST. The winner will be contacted via email.
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