It is important to support your joints when doing cardio work to check the quality and upkeep your gym/running shoes. It's easy to gauge their lifespan by how dirty they are, but you really should replace them every 3-6 months (especially if you run/walk on cement, or attend aerobic classes regularly).
Good support from your shoes can greatly affect possible knee and hip issues. Plantar fasciitis, can be quite painful, and should be attended to by a physician (you can get recommendations for qualified doctors on the links found on the homepage), but keeping your whole body supported by quality shoes is important. ih.gov/medlineplus/heelinjuriesanddisorders.html
You can find shoes at many sporting goods stores (though the employee’s often seem unqualified teenagers with little to no fitting training), but if you want expert opinions and fitting opportunities, try a running-shoe store. They know the pitfalls of incorrectly fitted shoes, and can help you through the process.
Friday 08/25/12- Workout Diary:
Pliometrics DVD- 50 min
stretch, foam rolling- 15 minutes
Friday 08/25/12- Food Diary:
Breakfast-
Organic steel cut oats(150 cal.)
1/8 cup blackberries, blueberries (30 cal)
protein shake with 1/2 cup pasturized egg whites (190 cal)
A.M. Snack-Coffee shop
small Pumpkin skim-latte plus 1/2 oatmeal raison cookie(240 cal)
Lunch-
3.5 oz salmon, broiled with spices (180 cal)
Salad-2 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds (110 cal)
P.M. Snack-
apple (57 cal)
Dinner-
4 oz chillean sea bass (360 cal)
1 cup spagetti squash, spritz with I Can't Believe It's Not Butter, curry, shredded parmesian (65 cal)
1 cup wilted spinach, garlic, EVOO (85 cal)
Dessert-
1/2 cup non-fat cottage cheese, 1/2 cup bluberrries, 1/4 cup strawberries, drizzle of honey and shaved 90% dark chocolate (120 cal)
TOTAL CALORIES-1760
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