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The importance of Diaphragmatic Breathing

Diaphragmatic breathing has many benefits for our mind and body. It helps you increase your lung capacityhelps you slow your heart rate down Lowers your cortisol levels improve your immunity  In video Lisa's discusses how to to do it and how often.  If you want to transform your body this year, lose fat and tone up then check out Lisa’s “Pushing the Limits’ Body Transformation program complete with customised full body workouts aimed at optimising fat loss and toni...

STRETCHING ADVICE FOR RUNNERS FROM THE STRETCH DOC JOHN VIGIL

Dr John talks with Adventure Athlete/Author Lisa Tamati  about the importance of Fascial stretching for runners.  Lisa and John filmed this interview in Leh before La Ultra the High race 222km over the two highest passes in the world. Dr John was crewing for Molly Sheridan of the USA.   John is the go to Stretch doctor for many extreme endurance athletes and knows his stuff inside out  For more information on Lisa's holistic run coaching systems and to download her ...

WHAT ARE OBESOGENS AND WHY THEY MIGHT BE SABOTAGING YOUR WEIGHTLOSS PLANS

This blog is about a little known term called "Obesogens". What are obesogens you might ask and ooh they sound nasty. Well they are. Read on to find out if you are affected by obesogens. From a definition standpoint Obesogens are anything that promotes obesity.   Possible obesogenic factors include excessive food intake, lack of exercise, insufficient sleep, antipsychotic drugs, late pregnancy and some environmental pollutants but in this blog I wanted to concentrate on just the enviro...

Kerwin Rae & Lisa Tamati discuss High Performance and being Unstoppable

Kerwin Rae is one of the world's leading Business Mastery teachers and human performance experts. His seminars and masterminds attract thousands and his social media has impacted over 1 billion lives.  In this interview he interview Ultra Endurance Athlete, Coach, Author and high performance Expert Lisa Tamati on what it takes to beat the odds, achieve the extraordinary and to push the limits of human endurance. They discuss everything from dealing with physical and emotional pain to f...

THE POWER AND IMPORTANCE OF BEING RESILIENT

THE POWER AND IMPORTANCE OF BEING RESILIENT Be willing to get knocked down Getting get knocked down doesn’t say much about you; it’s how you get up that determines whether you will ultimately succeed, so see setbacks as opportunities for your personal growth. Instead of looking at the first bump in the road as an excuse to turn around and head home, use it as an opportunity to inform your game plan and adjust your strategy. ...use it as an opportunity to inform your game plan and adjust y...

PRODUCT & GEAR REVIEW- TAILWIND, CRAMPFIX, ORANGE MUD, ALPINAMENTE SUNGLASSES

In this video  Lisa Tamati coaching at Running Hot interviews Mark Drew who is an expert on Tailwind nutrition, Orange Mud hydration systems, Crampfix and Alpinamente Sunglasses takes us through the ins and outs of all these products and explains why you should try them out on your event or training run or bike. For more info you can get in touch with Mark or buy the products at www.tailwindnutrition.co.nz and www.zerotwenty2.co.nz If you want to transform your body this year, lose fat...

How to run for over 24 hours at a time.

Recently I had a curly question from one of our amazing athletes at Running Hot who was doing a very different type of Ultra. Below is his question and my answer.  This will help people doing any sort of long distance but in particular, 12, 24 hour races or circuit races where its about consistency over a long period of time and pacing and energy management.  QUESTION: I am doing a backyard ultra in two weeks.. a last person standing event.. never ran farther than an 85k ultra.. t...

THE NEED FOR SPEED

As long distance or ultra runners do you need speed work? As an ultra runner or someone preparing to become one, the question arises; Do I need to do speed work?  Below details  the information to make an informed decision on whether you need to include speed work yet, or at all. We will consider the benefits of it, the dangers, how to do structure it, and the different types of speed work. From the outset let me state my position;  I believe you can run ultras and never do speed ...

THE DREADED SIDE STITCH - HOW TO AVOID IT

There's a number of things that can be causing it but one of the main things is problems with the diaphragm; not getting enough blood supply to the diaphragm. What could be happening if this happens to you regularly is that you are breathing incorrectly; so using the top third of your chest rather than learning to breathe deeply with using the diaphragm. If you think this may be the cause there are some exercises you can do to make you more aware of your way of breathing and developing your bell...

INTERVAL TRAINING FOR RUNNERS AND HOW TO BUY RUNNING SHOES

In this video Lisa talks about the benefits and how to do interval training and how to buy the right pair of running shoes. If you want to transform your body this year, lose fat and tone up then check out Lisa’s “Pushing the Limits’ Body Transformation program complete with customised full body workouts aimed at optimising fat loss and toning and customised meal plans made specifically for you, your body, your lifestyle and your goals all nutritionist certified go toHTTPS://INFO.LISATAMAT...

TOPS TIPS FOR TRAIL RUNNERS

This week Lisa shares her best tips for running trail races. Tips on running uphill, tip for the downhill, hydration and electrolytes, nutrition.  Getting the best shoes, blister prevention, mental tactics and more  A must listen to video if you want to shortcut your path for running success.  Pushing the Limits - Ultimate Body Transformation programme. If you want to transform your body, transform your mind and your life in 2019 check out Lisa' revolutionary new program. The...

Re-energise with this 10 Minute Breathing Exercise

Want to refocus and re-energise your body? Try breathing exercises. Breathing properly is a sometimes underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and carries plenty of fresh oxygen to your brain and muscles.If you can breathe efficiently at rest, you will be better equipped to do the same during your workouts and you will be able to perform better.Try to make some time each day to concentrate on your breathing. Try out the fol...

Tips for running in the heat - Part One

Running in the heat can be brutal for the inside of your body as well as the outside.At the physiological level you are forced to run slower than you would at lower temperatures and the effort required to run your usual pace will be beyond your abilities. So personal bests aren’t to be expected.For every 10 degrees celsius in increase of temperature above 12 degree you can  expect drop performance or your time by about 1.5% to 3 % for a road marathon (just to give you a comparison, on the...

Sometimes learning to do something new can be tough!

Learning to do something new, in sports and in life, can be tough. Remember that feeling when you start learning something for the first time, whether it be a sport, driving a car or a new language. Sometimes you just struggle.  But remember when you kept going, pushed through the challenges and finally got it. Hold onto that sense of achievement -- the feeling is pretty darn great! Understanding the four stages of learning can make the process easier. It can help you overcom...

The advantages of treadmill training

Today I wanted to discuss the trusty old treadmill and its wonderful array of uses in these cold winter months. Many runners shun using a treadmill thinking its the easy option but I believe it has many advantages for certain types of training and certainly has its place in a training regime if you are lucky enough to have access to one. I have literally spent days on treadmills doing 12 hour runs on many occasions for charities or fundraising and I have used it much in the build up to long ultr...

Static stretching fact

Interesting fact We all know stretching is good for our shortened muscle groups. but did you know that there are psychological benefits as well. Several researchers have studied the effects of stretching programs on muscle tension and reported emotions and the levels of stress hormones in saliva. These studies found that stretching reduces muscle tension and also results in decreased feelings of sadness and can decrease the levels of stress related hormones. So get stretching.Studies also s...

Quick Fat burning facts and why you should build a bit more muscle.

Quick fat burning tips for you-Each pound of muscle you have burns around 50 calories give or take a day. So if you do, say, a lot of endurance/cardio and you get into a catabolic state and start losing muscle, you are increasing your chances of actually gaining more fat in the long run. So make sure you don't get catabolic (eating your own muscles) by having a 2:1 protein/carb mix drink or snack before training and after training to stop muscle break down. Consider good quality protein or ...

Getting motivated to start a new training program

The hardest part of beginning a new exercise regimen is in finding the effort and motivation to commit to something new. So what are the best ways to make a change and start leading a healthier lifestyle?Once you have identified your reason for wanting to exercise you can now start to set goals. It has been shown that by having a goal to work towards your motivation stays higher. If your main goal is to lose body fat then set a goal to lose a kilo  at a time. Or instead of counting kil...

Proper breathing technique and why it's important

Proper breathing technique is something that is very important for health.The benefit list is long.But most people in our modern society don’t breath properly i.e. diaphragmatic breathing for a number of reasons.The benefitsProper breathing helps with:- relieving anxiety, stress and tension- can stop panic attacks.Helps our psychological state and helps us to control our emotions and change our emotions.Helps detoxify the body.Helps to optimally oxygenate the body and all its organs which help...

So you have a big scary goal. What now?

So you have a big scary goal?  Great.Now What?You've set yourself a big humongous  challenge Be it sporting, academic or in business.  Something bigger than you have ever achieved before. Everyone in your family thinks you have lost the plot.  The label "crazy" is referenced in conversations with friends.  The curious blank looks, that assumption that you may be going through some mid life crisis are all reactions you may experience from others. You t...

The Need for Speed

Speed work isn't for everyone and you need a good  base fitness before beginning but if you are now ready to get to get going here is some advice. Once you have decided how much emphasis you want to place on speed, here are some of the advantages you can expect to see if you incorporate it into your regime: 1. Improved running efficiency 2.  Injury prevention 3.   Better fat metabolism 4.    Faster finishing times (at least in shorter races) 5.    Cardiova...

The more you endure, the more you can endure in training

Training is most definitely affected by your mental aptitude for the effort, how much you get used to enduring the suffering and for how long and how intense in other words it is not just about the physical body. The more you do it the more “normal” it seems, even if unpleasant and this is not just down to the fact your body is stronger but also to the fact your mind has realised you aren’t going to stop this activity or habit so it decides it had better get on with it.  That is ...

Should I work out or work in today?

Last week Lisa and I introduced our new wellness check form on Facebook. Taking a truly holistic approach to your training and life will help you achieve you health and fitness and running goals.Before you start your training check in with yourself and rate yourself on a scale of 1-10 against the  seven RHC Pillars of Health and Fitness (below)1 = Feeling poor and off your game10 = Feeling great and ready to playIf your numbers are on the low side don’t be scared to adapt your sessio...

A message for struggling and frustrated runners

Do you sometimes feel like you are getting nowhere? Not seeing improvement. Are embarrassed about your speed or lack thereof. Do you sometimes feel with your running you train as hard or harder than everyone else but don't see the expected results.Since I was a young girl I struggled with asthma and as a result of that among other genetic factors, a small motor (lungs and cardio system), I could train harder than anyone, longer than anyone with more dedication and even with all the knowledge I h...

Ever wondered what flower essences do and how they help?

Flower essences are safe gentle remedies which effectively manage emotional ups and downs.  I will make a blend of around 6 essences which suit you and you alone.  Flower essences are usually taken in orally.Flower essences are designed to help you help you understand and transform negative thoughts and feelings as opposed to suppress them. So to sum up I will make you your very own personalised rescue remedy (yes rescue remedy is a flower essence blend).Picture This - You and your fri...