July 2023
My good news for the month is that I finally moved my horse to the area! She has been in WV since I left in summer 2016. Due to her advanced age and the excellent care she was receiving there, I didn’t think I would ever move her. But of course I have been missing her, and I recently started riding at a local farm that seemed like the perfect place for her! I am so happy to have her right down the road now, and to be able to see her every day. I’ve resumed my old habit of searching for 4 leaf clovers while she grazes, and so far I have found 2 in 3 days! I know I don’t have many months left with her due to her age, but I am so thankful to be able to spend them all with her now. It’s crazy to think that she has been in my life since 2002, and mine since 2008!
Do you ride horses? Have you ever found a 4 leaf clover? I’d love to hear your stories! coach@run4thehills.com
Meal Prep
Pasta - Pork - Green Beans
This week, the randomizer chose pasta, pork, and green beans.. I found this recipe for Spicy Pork Noodles with Beans that sounds like it would be good! I don’t eat spicy food, but I’m assuming anyone who does will like it…
https://food52.com/recipes/87575-pork-noodles-recipe-with-green-beans
Would you like to use the randomizer to help give you meal prep ideas? Click the link below and then click the “make a copy” button. Instructions for how to use the randomizer are at the top of the spreadsheet.
Workout
Here’s a 25 minute dumbbell strength x pilates workout to try!
https://www.youtube.com/watch?v=PrQvg_Asows
Yoga
Sticking with the pilates combo theme, here’s a 30 minute Yoga Pilates video.
https://www.youtube.com/watch?v=lytHuRfbKdg
Cardio : Hill Time!
Find a long and gradual hill near you and run some repeats on it. Focus on maintaining an even pace on the entire hill. Walk or jog back down. Don’t have any hills near you? Set your treadmill incline on 3 or 4 and run quarter mile repeats.
Currently Recommending
Nobody Asked Us with Des & Kara : Kara Interviews Des on her book “Choosing to Run”
Motivation
“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”
- Diane McLaren
In Case You Missed It
It’s never too late to join my Accountability Group! Members can join for any length of time from 1 month to the rest of the year. New challenge cards are posted at the beginning of each month to help members track their exercise and nutrition. There is a private Facebook group where I post a meal prep idea, a nutrition “did you know,” a workout, and a yoga video each week. Every Friday we answer a “fun” question to learn more about each other. Message me to learn more or to join!
Freebie
I recorded one round of a resistance band workout for you. This one is great for strengthening your hip muscles, and includes many exercises that runners should be incorporating into their strength routine on a weekly basis.
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