After more than 4,000 rosy-cheeked, fit runners crossed the NYC marathon’s finish line on Sunday, it’s no surprise that New Year’s resolutions may come a little earlier this year.If you want to rev up a stale workout routine, lace up.

But, if major weight loss is your prime motivator, training to run a grueling 26.2 miles race may not get you there.

Depending on your activity, current weight, and energy output, you may need to increase your intake, or maintain the status quo, to fuel your muscles. For athletes looking to trim a few pounds, a 10-20 percent cut back on total usual intake (with fat no less than 15 percent), is doable, but any more than that can be dangerous.

First off, you should get an idea of how many calories you actually burn while you run. Though we’re all for cardiovascular activity to promote a healthy heart, body and mind, it may not give you as much of an energy deficit as you think.

FAT

Fat is needed for its essential fatty acids, fat soluble vitamin (A, D, E, K) absorption and energy stores. Fat should comprise 20 to 35 percent of your total caloric intake and come from primarily unsaturated fat sources. If you skimp too much on meals or snacks in the hope of burning more calories, your muscles will draw fuel from your lean body tissue and fat stores leading to compromised body functions (endocrine, immune and musculoskeletal) and the sensation of “hitting the wall” (as fat is called upon for energy to replace lost glycogen), slowing you down or bringing you to a stop.

CARBS

Carbs are your main energy source. Whatever your past relationship with carbohydrates, in training, they should make up 50 to 65 percent of total energy intake, if you’re going to hit the pavement hard. It’s at the higher end of the Food Guide Pyramid, but it doesn’t allow for many low quality calorically-dense passes. Spreading them over the course of three meals (and two snacks) that are balanced with some protein and a little fat is the way to plate it.

Depending on your needs, carby snacks can range from 100 to 300 calories and should be low in fat and dairy and may include some fiber, when training.  Good choices include trail mix, fruit, a handful of pretzels, PB&J on graham crackers, a glass of low fat chocolate milk or a sports drink.

Some meal suggestions:

If you’re an early morning runner: Sandwich one whole egg and one or two egg whites on a whole wheat English muffin and add some berries on the side.

For lunch time gym-goers: Have a whole wheat wrap with turkey or tuna fish and 1/4 of an avocado and salad.

Late night sweaters: Go for a baked chicken breast, a sweet potato and a bowl of reduced sodium vegetable soup.

PROTEIN

Protein does a good job of building strength and repairing sore muscles, but overdoing it won’t make the ache go away any faster, in fact, it’ll just lead to dehydration. The current Recommended Daily Allowance for protein is 0.8g per kilogram of body weight. (Take your weight in pounds and divide by 2.2 to get your weight in kilograms.) But, if you’re going to be clocking serious miles, aim for an increase of 1.2 to 1.4 g per kilogram of body weight per day.

FLUIDS

It is important to monitor fluid intake throughout the day to balance fluid (sweat) losses and prevent dehydration especially when training. Drink before, during and after exercise–about 16 to 20 oz. an hour. Though sports drinks offer electrolytes and ward off dehydration, when it comes to weight control, they may do more damage than good.  If you are concerned about your weight, stick mostly with water.

But now, in light of the recent SIGG bottle recall (due to the presence of the potentially-harmful chemical bisphenol-A), it seems we’re just picking our poisons when it comes to our canteens.

But, before you go running back to plastic, consider a newcomer on the water bottle scene: Wellness H2.O.

With a unique filtration system inside every bottle, Wellness H2.O provides a personal water purifier, kind of like a Brita on-the-go.

You’ve got the convenience of the reusable bottle paired with the purity and safety of the store-bought drink.

At $29.99 (reduced from $49.99 through Christmas), the price comes in close to that of the SIGGs, but without any of the worry. The Wellness H2.O bottles are made of ultra durable, flexible, BPA-free Polyethylene. And the green and blue design is versatile enough for both workout and work looks.

– Erica Goss

www.endbottledwater.com/, $29.99

Want a a FREE Wellness H2.O bottle? Don’t blame you. Answer our poll q to be automatically entered to win one.

Because you know how many years a water bottle sits in a landfill (a lot), you shun plastic, in favor of more eco –and accessorizing–friendly containers.

But now, in light of the recent SIGG bottle recall (due to the presence of the potentially-harmful chemical bisphenol-A), it seems we’re just picking our poisons when it comes to our canteens.

But, before you go running back to plastic, consider a newcomer on the water bottle scene: Wellness H2.O.

With a unique filtration system inside every bottle, Wellness H2.O provides a personal water purifier, kind of like a Brita on-the-go.

You’ve got the convenience of the reusable bottle paired with the purity and safety of the store-bought drink.

At $29.99 (reduced from $49.99 through Christmas), the price comes in close to that of the SIGGs, but without any of the worry. The Wellness H2.O bottles are made of ultra durable, flexible, BPA-free Polyethylene. And the green and blue design is versatile enough for both workout and work looks.

– Erica Goss

www.endbottledwater.com/, $29.99

Want a a FREE Wellness H2.O bottle? Don’t blame you. Answer our poll q to be automatically entered to win one.

Sharon Salomon MS, RD

I’m sitting at the computer with throbbing thighs and aching triceps. It’s two days since my last heavy workout with my trainer. And the second day is always the more painful one; the day I feel it the most.

I’m really fine. As long as I don’t move at all. Getting up from the chair involves engaging my abs. I don’t want to engage my abs. They feel like thin glass that could shatter if I move in the wrong direction and right now any movement is the wrong direction.

And, yet, I feel great. I’m so happy to be hurting this way. To me, this is a reward for having worked hard two days ago. I know from experience that this too shall pass. By tomorrow all this will be but a memory. And I will begin the process anew so that on Saturday morning when I attempt to get out of bed, I’ll need all the strength of my arms to push me up. I’ll stand up slowly, feeling every muscle in my body. And I’ll smile. From pride. Because I know the discomfort will be short-lived but the end result will be long term.

I’m one of those atypical women who love to work out. I don’t have to plan a date with a buddy to motivate me to get to the gym. No one has to cajole me to get on the elliptical or to crank it up a notch. I’m not trying to fit into a bikini or lose weight before I’ll buy a new outfit. Firming up is pretty much out of the question for someone my age.

No. I just like working out.

I like feeling powerful and strong. I like being able to lift up my way too heavy carry on bag without anyone helping me. I impress myself every time I carry a 25-pound bag of dog food to the car all by myself. My handshake is firm and strong. That’s what motivates me. Not some unrealistic promise of rippled abs or toned arms. I have no illusions of making over my body. Time and Mother Nature have already done that for me!

It’s true that I’ve been active my whole life. I was the only girl in a neighborhood of rough and tumble boys so I learned early on that if I wanted someone to play with, I had to be strong enough to play with the boys. I went from stickball in the street to squash at the schoolyard to tennis to jogging to mountain biking to whatever was in vogue at the time. Alas, I’ve never excelled at any of them but that never stopped me. I just like the challenge and I’m willing to accept that I am not a gifted athlete.

I don’t understand why people don’t like to work out. I know it’s no fun to do the dishes after dinner. And I hate putting away the laundry after it’s folded. I agree that making the bed is a tedious (and useless!) activity. But what is it about going to the gym that fills women with dread?

To me, working out is playtime. I can listen to music on my iPod and wear comfy clothes. I can sweat without worrying about messing up my hair or make up because no one around me is looking any better—except maybe the young 20 somethings who are there to meet and greet and not to work out. In other words, it’s a time for me to relax.

I’m not inclined to go to the spa to de-stress although I do enjoy a day of solitude and pampering every once in a while. Nothing beats floating on my backyard pool for relaxation. But, for me, a day without a workout is like a day without dessert. And that’s a day not worth living.

Sharon Salomon, MS, RD is a registered dietitian living in Phoenix, AZ. She is a freelance food, nutrition and lifestyle writer. Sharon is an experienced and dedicated eater who hopes to someday meet the challenge of balancing all the calories she consumes in the interest of research with sufficient exercise to keep her weight stable.

http://diaryofadietingdietitian.blogspot.com

http://www.linkedin.com/in/sharonsalomon

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Credit: Jason Goodman

1. Flying

2. Flying

3. Flying

TAKE FLIGHT!

Your Perfect 7.10-7.12 Weekend

EAT

We now know how to discern the healthy chips from the tales, but can you play them right? When you finish a bag of Guiltless Gourmet chips (through September 30th), enter its code on the Web site to see if its your ticket to hundreds of prizes. Personally, we’re playing for the 4 day/3 night stay at a five-diamond Las Vegas resort, a $1,500 spa gift certificate and $1,500 in cash. http://www.guiltlessgourmetsweeps.com/entry.form

SWEAT

Bungee chord meets trampoline at the Women’s Health free one-day Are You Game? event where the mag’s reps encourage you to try new cardio options (like we do!). In addition to the experimenting with Euro Bungee, you’ll play Million Dollar Knockout, hula-hoop Pilates and get some spa treatments. July 11, Hudson River Park at Pier 46 (Charles Street and West Street), 10a.m – 5 p.m. http://origin.www.womenshealthmag.com/areyougame/

CHILL

We’re not sure how a slimming massage works, but we’re not asking questions. Dashing Diva’s citrus-based aromatherapy summer special, “Slim Diva,” comes with such a ten-minute leg and foot rub, cooling neck kneading and pedicure.

http://www.dashingdiva.com/DashingDivaStore/t-salons2.aspx, $48 through August 31.

SHOP

We posted Omala’s Bamboo Double Layer tank in our Dip Deeper section on Wednesday, before, we found out that Skinny Dippers would be treated to 25% discount off all purchases through July 13th. It’s def going in our Skinny shopping cart now. Enter the promotion code SkinnyDipOMALA at checkout. http://www.omalausa.com/

JUST BREATHE

From down dogging in Union Square to running around in circles in Prospect Park, we’re taking advantage of the (finally) dried skies, no matter the frizz factor. Still, we’re not gonna put up with yellow stains or suffocating fabrics. SDC’s resident fashionista, Jessica Lerew, investigated breathable workout options that span the Skinny Steal VS. Dip Deeper price spectrum and all the sports in between, so we’ll never have to question keeping our arms up while we hula-hoop.

Cruising downhill with the wind whipping against our faces is just fan-tastic until we come to an abrupt stop at the foot of Central Park’s monstrous Harlem Hill. You’ll keep going when you’re wearing one of these shirts which have you covered (but not too much).

SKINNY: $60 Hot orange, but as cool as our favorite empire waist shirts that give us ample room to move no matter what we eat, the wide front straps on Schrader by Terry’s cycling shirt have an integrated support bra, but gives way just beneath the chest all the way to the hip.

$94.99

DIP: $94.99
Indie Bike’s sweetheart Giordana’s Shaped Racerback isn’t just flattering—the flexi straps also keep our arms unrestricted. Composed mostly of comfy Supplex material, the added mesh panel behind two rear pockets keeps the sun’s rays from beating sweat circles into our backs.

$39

YOGA

Sure we could be Zen enough to overcome any sweltering moments while holding an extended Warrior Three, but on broiling days like today, we don’t think we have to try.

SKINNY: $39 Neon green and composed of company’s kid sister fabric, Luon Light, Lululemon Athletica’s Cool Racerback will certainly draw attention, but only for its color and fit, not any wet marks, because this lightweight material is both chafe resistant and perspiration protected.

$60

DIP: $60 Omala’s Bamboo Double Layer Cami gives you support with a built in shelf and an alternate colored waist band, without sacrificing the breathability since the soft bamboo fiber sucks out moisture.

HIKE

Trekking through the woods always give us the false impression of a verdant lush green filled afternoon–not muggy terrain. These tops keep such illusions alive.

$20

SKINNY: $20 The North Face W Velocitee Crew’s fabric sweeps sweat to the shirt’s outer layer, away from plain sight and the set-in sleeves give some bonus protection from wayward twigs and (ick) bugs.

$40

DIP: $40

Patagonia’s Women Shade Running shirt’s off-set shoulder seams reduce chafing under your backpack , cute gathers add shape without bulk and the material wicks moisture and dries fast. When you do you get hot, you won’t get burned, because this guy protects you with 30 UPF. Oh, and you’ll give it back to nature when you recycle it through the Common Threads Recycling Program.

RUN

We wait all year to ditch the treadmill and then get all whiney when it’s too hot. We need a new excuse.

$14.99

SKINNY: $14.99 The fact that Under Armour’s Women’s Action Racer Back is part of their HeatGear line kind of threw us off. But once we experienced its ability to improve airflow and mobility, prevent boo boos with its side seams and control odor, we realized we couldn’t care less what they call it.

$48

DIP: $48

With adiStar Shimmel’s complicated technology like ClMACOOL (to keep you dry) and FORMOTION (to support your muscles) and a high impact bra to keep you comfy, we’d be suspicious of this shirt’s true job if it weren’t for the signature stripes.

We peel open subway doors with the might of our heels, coerce our landlords into lowering our rents, and break a sweat on any piece of grass or concrete we find available (speaking of which, we’re going to Brooklyn Bridge Bootcamp tonight). It’s true, we rarely give our warrior selves a break. To keep it that way all summer long, we’re hitting up three affordable NYC weight training facilities that keep us panting, toned and our guns and wallets fully loaded.

Elissa’s Personal Best

Armed with an MS in Exercise Physiology from Columbia University, aerobics and Pilates certifications, hot pink hoops and a scrunchie to match, Elissa Hyman has been training her clients with such 80s signatures as leg lifts and clapping push-ups long before shiny leggings resurfaced at American Apparel (25 years long). The big haired decade makes its way to this 750-square-foot subterranean Upper East Side studio in the form of Inner Circle and Whitesnake so your $65-$75 one-hour training sessions make you feel less recessionista responsible and more so Jane Fonda rad.

334 East 79th Street, Suite LLD, 212-744-2378

Absolute Fitness

There are no frills, but there are calories and buns to burn during these 30-minute private sessions, led by husband-wife team, Rob and Jana Castillo, who have been offering New Yorkers affordable ($35-45) one-on-one strength training since 1996. You won’t get a chance to stare down the clock during these circuit, cross and target trainings where you’ll be doing weight training, medicine ball movement, balance ball stretching, and Pilates, as the effective method here is defined by minimal rest between sets. Not to mention, your coaches, well they’re not the easily distracted kind and will be counting your every move. Though they will allow you to request your favorite countdowns—40’s and showtunes being the favorite soundtracks around these parts.

124 East 40th Street Room # 20, 212.681.9724, http://www.absolutefitnessnyc.com/

Move Into Greatness

Our very own fitness expert, Colleen Wahl, offers classes in building bones without breaking down the pocketbook at her Move Into Greatness studio. Dynamofit, a weekly 60-minute six class series ($120) is rooted in Laban Movement Analysis and Bartenieff Fundamentals so that students learn movement literacy. You guessed it–no more cubicle-shoulder crunching. You’ll walk away with less pain and able to navigate your own weight room just as confidently as the Monster energy drink guzzling, body weight lifters do. Check out the schedule or request a slot especially for you and your buddies.

320 West 37^th St, suite 1504, 585.507. 2967, www.moveintogreatness.com