July 2022
Message from the Coach
I bought an inflatable SUP two weeks ago, and wish I had done so years ago! I have always loved being out on the water, and thought about buying a kayak many times over the years, but never could wrap my head around the logistics of where/how to store it or transport it anywhere. But then I had the opportunity to try someone’s inflatable paddle board recently, and realized that was something I could easily store and transport. I have taken my board out 3 times so far, and hope to take it out several more times before the weather gets cold. One of the things I love about paddle boarding (besides just being outside on the water) is that it is a total body workout! I love the challenge of maintaining my balance, and I enjoy the arm workout I get from paddling.
As I told one of my stepdaughters recently, it doesn’t matter what you do, but you have to find some kind of exercise that you enjoy. Be it walking, running, biking, yoga, tennis, weight lifting, rowing… It doesn’t matter what, as long as it is something. It is important not just for health in general, but also very important for bone health, especially in young girls. While studying for my Women’s Fitness Specialization, I learned that women build their maximum bone density when they go through puberty. That means a sedentary preteen/teenager will have a much greater risk of osteoporosis later in life than an active one. While it may be too late for some to build that max bone density, it is never too late to do the best you can to keep your bones and body strong and healthy. Find some type of exercise you love, and go have fun!
What is your favorite way to exercise? Send an email to coach@run4thehills.com.
Recipe of the Month
Sourdough Carrot Muffins
https://www.run4thehills.com/blog/sourdough-carrot-muffins
Great for breakfast with some yogurt, or as a snack throughout the day!
Workout of the Month
Quick Full Body Workout
http://www.run4thehills.com/blog/ww-71322-full-body-workout
You will need a pair of dumbbells for this workout.
Cardio Tip of the Month
Make a small, attainable goal. Focus on something that is a step towards your bigger goal, but feels much more achievable in the short term. Once you accomplish that goal, you can focus on the next step! This makes the big goal much easier to accomplish in the end.
Currently Recommending :
Podcast : “Fit Cookie Nutrition Podcast” by Holley Samuel
She has been doing a series on micronutrients that is great! I haven’t listened to all of them yet, but it is a great resource for learning about the different micronutrients and how they benefit your body.
Show : Downton Abbey
I’m rewatching this show with my husband, and while we both may roll our eyes at the overdone drama at times, we also really enjoy some of the one-liners, especially by Maggie Smith.
Book : “Pride and Prejudice” by Jane Austen
I was looking for something to read the other day, and picked this book up. I read it so many times when I was in high school, but it has been a very long time now since the last time I read it!
Instagram Account : @drstacysims
Dr. Sims is the author of “Roar,” a book which I highly recommend. She is a leading global expert on female physiology and training, and her posts on Instagram are always useful and informative!
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