









1. Always warm up before your start your run, include stretching. You don't want to have cramps or pull a muscle.
2. Get a great pair of running shoes because you need to support your feet well. Running shoes are built to support and cushion your feet as they pound the ground to avoid injuries.
3.Walk first for 5 minutes, then run in long, smooth strides at a comfortable pace. Avoid jogging as jerky movements can wear out your knee cartilage, which would result in knee pain and affect your future ability to run, or even walk properly. Cool down by walking for another 5minutes after your run.
4.Stretch after running. Running can cause your muscles to shorten and tighten, increasing the risk of muscle pulls and strains. The best way to prevent these injuries is with regular stretching and flexibility training. Stretch all your major leg muscles after you’ve been running. In my case, I have to stretch my calves because they get so tight!!!
5. Eat proper meals to add fuel to your body. You can cut down on snacks and everything else but drink plenty of water and have a balanced diet with lots of vegetable, fruits, and complex carbs for body fuel (for example, whole grain pasta).
6. When you run, watch your posture. Relax your shoulders, look straight ahead, not down and pull your navel to your spine. Do not clench your fists.
7. This is vital. Drink a glass of water an hour before and after your run. Why? You'll lose plenty of fluids through sweat when you run and your body needs to replenish them. Staying hydrated is a must.
If you become dehydrated you could suffer from nausea, fatigue or headaches. Make sure you have your bottle of waters.
8. Include plenty of protein in your meals. When you run, your body may use protein as fuel to keep going, so it’s important to regularly replaceyour stores and for muscle recovery. For example, try to eat low fat proteins like lean meat and fish. If you’re training heavily, you might eat about 1.5 grams of protein for every kilogram of your body weight each day.
I went once to this Walking Club and let me tell you it was a nice experience.
Dr. Bryen Bell and his wife are very friendly.


This is me 8 years ago when "I used to be over 230 pounds"... It took me about 7 months and a half to lose 80 pounds...
By Anna O.







2. Fat Burner - Helps you break down fat by increasing your metabolism, and helps you suppress the appetite. Also helps you control your insulin levels and blood sugar. Promotes water loss, especially around the stomach area to look leaner.
3. Diet Assist CLA - Conjugated Linoleic Acid - CLA "inhibits" your body s ability to store fat and prompts the body to use stored fats as energy


By Anna O.
"During my process of becoming the first female Biggest Loser, I had to find the most efficient way to shed weight. By exercising and building lean muscle mass I was able to lose weight and get in the best shape of my life. I used Whey protein to supplement my diet. It helped my body rebuild muscle tissue after my workouts. I added frozen fruit and ice to make my after-workout Whey protein drinks into the most amazing shakes. Try it, you'll love it and it will help you lose the weight you want and build the body you deserve."
-Ali Vincent, The First Female Winner of The Biggest Loser
NUTRITIONAL VALUE
| 10 Oz. | Blue Blueberry | |
| Supplement Facts | ||
| Serving Size1Scoop(16g) | ||
| Servings Per Container16 | ||
| Amount Per Serving | % Daily Value | |
| Calories | 40 | |
| Total Fat | 0g | 0% |
| Sodium | 30mg | 1% |
| Potassium | 45mg | 1% |
| Total Carbohydrate | 7g | 2% |
| Dietary Fiber | 6g | 24% |
| Sugars | 1g | % |
| Protein | 6g | 12% |
| Vitamin C | 120% | |
| Thiamin | 30% | |
| Vitamin B6 | 30% | |
| Calcium | 7% | |
| Riboflavin | 30% | |
| Pantothenic Acid | 30% | |
| Not A Significant Source Of Calories From Fat, Saturated Fat, Trans Fat, Cholesterol, Vitamin A And Iron. | ||
| * Percent Daily Values (DV) are based on a 2,000 calories diet. Your dietary values may be higher or lower depending on your calorie needs. | ||




2. Fat Burner - Helps you break down fat by increasing your metabolism, and helps you suppress the appetite. Also helps you control your insulin levels and blood sugar. Promotes water loss, especially around the stomach area to look leaner.
3. Diet Assist CLA - Conjugated Linoleic Acid - CLA "inhibits" your body s ability to store fat and prompts the body to use stored fats as energyEnter the coupon code CJ2008 on the payment page.
Making a commitment to lose weight takes courage and determination. You can do it. If