February 2022
Message from the Coach
Do you meal prep? I’ve been meal prepping for about 4 years now, and I can no longer imagine NOT meal prepping. It doesn’t get much better than 1 hour in the kitchen, ~$15, and 10-12 tasty, nutritious, ready-to-eat meals! If you dislike eating the same thing for lunch every day, you can choose meals that freeze well so that each week you can eat a few fresh meals and a few frozen meals. Personally, I don’t mind eating the same thing for lunch all week, as long as I change it up from week to week. I rotate through different carbs, proteins, and veggies to keep from getting too tired of one item or combination.
Need help figuring out where to start with meal prep? Email your questions to coach@run4thehills.com
Recipe of the Month
Easy Lasagna
https://www.run4thehills.com/blog/easy-lasagna
With oven-ready noodles and just a few simple ingredients, this is the perfect easy meal-prep recipe to feed you (or your family) all week. This recipe makes 12-15 servings, but you could easily make double the recipe if you have 2 baking dishes. This lasagna will take care of the carbs and protein, so all you have to do is roast or saute some veggies to go with it and you’ve got your food groups covered. Don’t like eating the same thing too many days in a row? Freeze individual portions to keep and thaw later.
Workout of the Month
Full Body Workout
https://www.run4thehills.com/blog/ww-2822-fullbodyworkout
This workout has a little bit of everything! Legs, arms, cardio, balance, and core. All you need is an open floor space/mat and a pair of dumbbells. Modifications and details are included in the blog post.
Cardio Tip of the Month
Recruit a friend to walk/run/bike with you this month! Being social will help the time fly by faster, plus you can motivate each other. Schedule a time to meet each week and hold each other accountable. I always say that everyone needs a friend who is slower than them, and a friend who is faster than them. The slower days help your body with vital recovery, and the faster days challenge you to push out of your comfort zone.
Currently Recommending :
Podcast Episode : FFP 316 : In the Name of the Pill https://open.spotify.com/episode/2F7fFZn0xTWT0eb1HqFvnH?si=nxPIUu7IRLG2FdJXNFED6g
A long episode, but contains a wealth of information about the side effects of hormonal birth control, and reasons why your doctor is probably gas lighting you or straight up ignoring you if you complain of side effects. (Also, those side effects are very real, and potentially very dangerous.)
Being on birth control might be the right choice for you, but you deserve to be fully informed of the risks vs. benefits.
Netflix Show : Community
Short episodes, lots of laughs. Sometimes it’s nice to unwind at the end of the day with some nonsense.
Instagram Account : @docjenfit
A physical therapist who posts some great stretches & exercises to help common muscles aches & pains.
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