Karmanelsonfitness.com

Change:

Clicking on “Let me coach you” & “healthy living” links you to advertisements for unrelated items such as beach body summer sale and vacation renovation.

Update recipes. Still recipes on the website for 4th of July. Website is cluttered with random ads. Side bar is unappealing to the eye. Possibly add:

o Appso Gyms o Trails to run ono Equipment necessary

Proper shoes Training equipment

Fitness

Apps to download: Runtastic SparkRecipes Nike Training

Technology: Heart rate monitor Fitness band

- UP band

Trails:

- Greene County Trail

http://www.fitnessmagazine.com/workout/gear/running-shoes/sneaker-guide-2013/?page=2

Healthy Eating:This is a great website to go off of. I like how the website is set up and organized. The information is very helpful and I know people who have followed this plan and lost weight.

-They mentioned shakeology on their website as well, which I thought you would find interesting.

http://www.daystofitness.com/21-day-fix-eating-plan/

There are specific shoes for every activity. Support is key in order to prevent injury.

Tips:

- Give yourself a break- Don’t skimp on carbs, 100-150 is a moderate amount

Carbs you can eat:

- All the vegetables you can imagine.- Several pieces of fruit per day.- Some amount (not a lot) of healthy starches like potatoes, sweet

potatoes and healthier grains like rice and oats.

- Chart your progress- Unless you're training for a marathon, skip long, slow, distance

running, sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them (Interval Training)

- At least 20-30 minutes of cardio every workout- At least two hours a week of exercise