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Top Tips For New Runners

26 Aug

8/18/16

If you’re thinking about becoming a runner, STOP! Before you lace up and hit the road, or track or treadmill, here are my top tips for new runners. These are things I’ve picked up along the way that turned an aversion to exercise into a love of running.

Use a program!

running tips 1

I used the C25K program. It’s an app for your mobile device that takes you through an eight week program to get you running 3.2 miles.

C25K (couch to 5K) will gradually build up to running by giving you walk/run intervals until you can run that first 3.2 miles. It’s a small commitment, with only three workouts a week and you’ll be shocked at how fast you’re logging those miles.

I like this program because it’s gradual. So many people who decide to start running set themselves up for failure by doing too much too soon and they either burn out or get injured. Don’t let that happen to you!

Sign up for a race!

running tips 2

Don’t let fear of commitment get in your way.

By signing up for a race you’re committing to it, you now have something to work towards. There’s an end game to all those workouts.

If you have something to work towards, it gives you that extra incentive to stick with it. Just think about how proud you’ll feel when you cross that finish line. How awesome will it be to wear that race shirt as a reminder of your hard work.

Another great app for training is the Nike+ Run Club. You can chose the distance of your race (and a few other variables) and they will create a program you can follow.

Get a proper shoe fitting!

Happenings

The fastest way to fail is to get injured. If you get shinsplints two weeks into your journey into running, you’re not really going to want to stick with it.

Any reputable running store will be more than happy to give you a free fitting. They should also be able to work within your budget. Just let them know what you are willing to spend on a pair of running shoes and they can (probably) find you a pair that will work with your body mechanics AND your budget.

I will say that you get what you pay for and there is a big difference between an $80 shoe and a $120. Getting cheap running shoes is not always the economical way to go when you have to replace those shoes sooner.

My top tips for new runners will help you begin your journey to become a runner.

Do you have any questions about running I can answer for you in a future post? Reach out and let me know how I can help you love running as much as I do.

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Smoothie Secret Weapons

12 Aug

berry smoothie

By now you should know that I’m a big fan of the smoothie. I have one just about every day to replace a meal.¬†Smoothies have helped me to eat more fruit and yes, vegetables too. They’ve helped me to add more quality to what I put in my body.

Over the years of creating smoothies of my own I’ve found a few smoothie secret weapons, ingredients that give my smoothie a boost.

Here at my top three smoothie secret weapons:

Matcha Powder:

Matcha

Matcha powder is something fairly new to my smoothie arsenal. Not only does it give my smoothies a boost but it gives me a boost too.

With more than 100 times the nutrients of brewed green tea, Matcha Powder packs a punch with vitamins A and C, Folic Acid and Manganese. Let’s not forget the caffeine, there’s plenty of it in Matcha Powder.

It’s great at detoxifying the body and full of antioxidants, again 10 times more than brewed green tea.

Matcha Powder also helps to boost the metabolism, which will help burn some calories, which can help drop some weight.

I know a lot of people who don’t like the taste of green tea and Matcha Powder is a great way to get some of the great benefits of green tea without the taste.

Spinach:

Spinach

Spinach has been a smoothie staple of mine for years. It packs a big nutritional punch with a low caloric price.

With about 20% of a day’s fiber in one cup it help keep you feeling fuller longer. It also aids in digestion.

Spinach is a nutritional powerhouse with Vitamins A and C, Iron, Folate and even a little bit of calcium. As a woman who is growing older, calcium is becoming more and more important for my bone health so it’s nice to know I’m getting a little more in each smoothie.

Finally, as I try to get five servings of fruits and vegetables, adding spinach to my smoothies helps me check one off and it doesn’t leave my smoothie tasting “green”.

Flax Oil:

flax oil

Flax oil is one of the ways I add healthy fats to my smoothies.

Omegas 3, 6 and 9 are all in flax oil. 3 and 6 are essential fats, with 3 being found primarily in seafood, something I don’t eat. Flax oil is a great way for me to get these healthy fats in my diet without having to swallow a fishy pill.

Flax oil has about 55% of the daily requirement of omega 3 fats.

Some studies show that flax oil is good for the heart and can reduce the risk for fatal heart attacks. Who wouldn’t want to avoid one of those?

Good for the hair, skin and nails, flax with have you looking better inside and out. And it also can aid in weight loss efforts, that’s why I like it.

Again, it’s not something that you can even taste when it’s in your smoothies but you can enjoy it’s benefits.

Those are my top three smoothie secret weapons, the things I add to my smoothies to make them work a little harder for me.

Do you have any smoothie secret weapons you’d like to share? Leave a comment and let me know about them.

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