Extra Mile Day 2024 is on Friday, November 1, 2024: Can I add an extra day of running to my week?

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Can I add an extra day of running to my week?

If you feel good, its okay to run an extra day. But if you do too much too soon, injuries such as shin splints, runners knee, plantar fasciatis, muscles strains, etc. could occur. Add no more than 10% mileage per week. Ice anything that hurts for 10-15minutes 3X/day, this will help reduce any inflamation/soreness. Rest days are good for muscles repairing and restoring time.

I run 3-4 days a week (I also cycle, yoga, swim, dragon boat or kayak one or two days a week as cross training, this help to reduce injuries and get stronger) I use this schedule even when I train for a marathon.

Need to lose those extra pounds..?

Need to lose those extra pounds..?

1)The very first thing u should keep in your mind and that is the extra weight u put on didn’t come in overnight so it is not possible and also unrealistic to take it off quickly. You have to show patience. Please remember learning to eat well and exercise is the only solution to long-term weight loss.

2)The 2nd important thing is that your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, if you consume fewer calories than you burn, you will lose weight. You can do this by becoming more physically active or by eating less.

3)The 3rd important thing is never skip ur meal or go to a crash diet. Don’t ever try to starve urself. It is very important to understand that when you skip a meal or go on a crash diet, the result is that it slows your metabolism to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores. There fore keep in mind never try to skip ur meal, especially breakfast and always try to take food on time

4)Before starting any type of diet, weight yourself and note ur whole body measurement in a dairy. Then after every week weigh your self again and compare with earlier measurements and see how much weight u r losing. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.

Now some tips how to set ur diet plan.

5)Start taking your food with out any oil. Try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork. Please note and put it in ur mind that nothing fried or oily.

6)Try to chew ur every food for atleast 20 times. And then swallow it into ur stomach.

7)No Potato Please. It is strictly forbidden during this diet

8)No Junk Food Please.

9)Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can. Rather take a bottle of water with you all the time, when you feel starving, drink it as much as u can.

10)Make you habit to use brown bread.

11)use skimmed and low fat milk and yogurt

12)Sugar is strictly forbidden in this diet plan.

13)First try to avoid any type of soft drink but if u really wants to taste some thing sweet then drink any soft drink (but not cola), but just one glass once in a week.

14)Eat at least once in a day a vegetable soap or Thai soup ( as ur dinner or lunch), as much as u can but no corn flour in it.

15)Just look at your food portion. It is much better to eat several small meals a day (like 5-6 healthy meals a day) than eat either one or two or three huge meal a day.

16)if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)

17)one bowl of oatmeal can be taken as a break fast

18)No hard drink of any type is allowed in this diet.

19)Smoking strictly forbidden in this diet

20)Watch out ur every drink and every single piece of ur food. Stay away from fatty foods, junk foods, synthetic foods, foods with preservatives and too much carbohydrate. Don’t try to take foods that are made of white flour for example white bread, cakes, pasta etc and food contain sugar such as cookies, ice cream, candy etc.

21)Remember after every 15 days you can take once in a while with a little treat any thing u like. But remember just a small portion. For example one small personal pizza or one small burger or small pastry.

22)Try to adopt some healthy timing. Early to rise and early to bed. No late sittings.

23)People usually want Quick and Easy result, we all are impatient. You have to be patient in terms of your weight loss and never give up. Always keep in mind that slow and steady win the race.

24)At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make this is as a Life Style change for you entire life. Remember do not focus on just losing weight; try to concentrate on diet plan forever so that you will never have to loose weight again. But occasionally u can take other junk food too.

25) You have to keep in mind that above plan is a not a quick thin program. Don’t try to deceive ur body. It will destroy your metabolism and in the future the proportion of gaining weight is much higher and easier than today.

26)Never ever go for any type of Diet pills or any drug which claim that it will reduce the weight quickly. Taking Diet pills will kill.

27)Exercise: Rule-of -Thumb: remember the formula for weight loss and that is Diet= 70% Exercise= 30%. So remember exercise is must with every diet plan. Start your exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury. The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mnts daily. Try to extend ur period for one hour. And if you don’t have this facility then best indoor

POLL: Under what circumstances do you go the extra mile?

POLL: Under what circumstances do you go the extra mile?

I will ALWAYS go as many extra miles as necessary to rescue turtles, regardless of the potential danger to my life, limbs or freedom.

I will also go out of my way to torment people who have done mean things to turt.es. There is a guy in Federal Way, WA who shot a turtle with a nail gun 8 years ago. That son of a b *tch STILL gets flaming bags of crap on his front porch and is constantly looking over his shoulder TO THIS DAY.

I have faced down large, angry truckers, psychotic construction workers armed with scary-looking pointy, metal tools, sociopathic, turtle-hating cops and huge, violent meth-head bikers to save turtles who were in danger, being abused or just trying to cross the road. I have not lost one confrontation or a single turtle yet (that I know of, some went to turtle sanctuaries so I know they're ok but when possible I released them back into their own territory in the wild and have no way of keeping track of some of those) and I have made more friends than enemies, believe it or not.

I am not popular with a couple of contractors, there are a couple of long-distance trucking company execs down south who straight hate my guts and there are police officers in a few states who are sure I'm completely insane. I have sat handcuffed in the back of a few cop cars and been lectured by a couple of prosecutors though I have not been charged with or convicted of anything turtle-related. Yet.

All these hydrocephalic, bed-wetting turtle-abusers can kiss my fat, white, southern butt and FEAR ME!!!!

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