June 2022
Message from the Coach
Do you plant a garden? Last year was the first year I attempted more than just herbs in pots. We dug up a small plot in the yard, and planted a few things. Mainly zucchini, cucumbers, and tomatoes. We vastly underestimated the amount of space that the cucumbers and zucchini would need! This year, we almost doubled the size of the garden, and I tried to plan it out a bit better. But guess what? It is still over-crowded! Not as bad as last year though. The main problem this year is that I thought my green beans would climb a trellis, and they turned out to be bush-like instead. I think they would have benefited more from a tomato cage than from the trellis I put up for them! No matter how jungle-y my garden gets, I love the fresh produce that I get from it! So far we have been enjoying an abundance of fresh arugula, and an occasional snack of sugar snap peas. Soon, we will be able to eat the first zucchinis, tomatoes, and green beans. I’m looking forward to them!
What do you plant in your garden? Send an email to coach@run4thehills.com!
Recipe of the Month
Pineapple Basil Salsa
https://www.run4thehills.com/blog/pineapple-basil-salsa
A refreshing summer snack! Great with chips or on top of tacos/quesadillas.
Workout of the Month
Quick Full Body Workout
http://www.run4thehills.com/blog/ww-61522-full-body-workout
You will need a pair of dumbbells for this workout. Each exercise is fairly simple, and great for the beginner or more advanced athlete.
Cardio Tip of the Month
Remember to keep your easy days easy! I am just as guilty as the next person of not doing my easy days easy enough, but I am getting better at it, and I have been noticing a difference in strength and endurance on the harder days! There’s absolutely no shame in going as slow as possible on your easy days; it will help you go even faster on your hard days!
Currently Recommending :
Podcast : The Lara Briden Podcast
Short (>15 minutes) episodes covering women’s health topics.
Book : “In the FLO” by Alisa Vitti
I’m currently reading this one. It is full of information about how women can optimize their health and wellbeing through following their monthly cycle/infradian rhythm. (Did you know our energy levels rise and fall on a 28-ish day cycle, vs. a man who’s energy levels rise and fall on a 24 hr cycle?) Women benefit from tuning in to, and honoring, their circadian and infradian rhythms.
Instagram Account : @heidinealfitness
I have been enjoying Heidi’s posts with various different exercises, they give me great ideas for my own workout class! This is a great account to follow if you are tired of doing the same exercises all the time and are looking for some fresh ideas.
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