March 2022
Message from the Coach
Have you jumped on the sourdough band wagon? I resisted for a long time. I looked into it a few times, saw how much work it was, and decided there was no way it was worth it. But hubs kept talking about how delicious sourdough bread was, and then a friend offered to give us some of her starter so… we ended up trying it. And now I have two starters. A white flour starter and a whole wheat flour starter. Each week, I make a traditional round loaf from the white starter (Willa), and a soft-crust sandwich bread from the whole wheat starter (Wilma). We may never buy bread again! I refuse to throw away the discard when I feed my starters, so I also have to find things to do with that. So far, egg bites, scones, and pancakes are big hits. The pancakes are great because the batter uses a lot of discard, and I can make a big batch of batter to just keep in the fridge and use for breakfast whenever.
If you are local to me, and would like to purchase sourdough bread or scones, send an email to coach@run4thehills.com.
Recipe of the Month
Sourdough discard breakfast bites
https://dirtanddough.com/sourdough-breakfast-bites/
These muffin-sized egg bites are great for breakfast or as a quick snack on the go. Don’t have a sourdough starter? You could totally make these without it, just use more eggs and milk to fill your muffin pan. I made mine with an unfed starter, and used spinach, onion, tomato, garlic, oregano, and basil. They were delicious and kept very well in the fridge for a week!
Workout of the Month
Full Body Workout
https://www.run4thehills.com/blog/ww-32322-full-body-workout
This workout is sure to leave your muscles burning! You will need dumbbells and a resistance band. The blog post includes modifications to each exercise so that you can adapt the workout to your current fitness level or limitations if necessary.
Cardio Tip of the Month
Incorporate hills! I know, nobody who isn’t already doing hills wants to hear that. But they will make you so much stronger, and if faster is your goal, they will definitely help with that as well. You don’t have to go up the hills fast, just go up them! Start as slow as you need to, and over time they will get easier and easier.
Currently Recommending :
Book : “Breath” by James Nestor
About how breathing through our nose vs mouth affects our health and facial structure. Some of his points/ideas seem pretty far “out there” but it is a very interesting read!
Podcast Episode : Managing Your Fertility 06 - Cycle Syncing to Maximize Your Workouts https://open.spotify.com/show/3S0a5iFhCa5OHQsIzoAMBR?si=aed7fe668f094f72
Have you ever heard of cycle-syncing? During different phases of your cycle, your body is more or less able to handle hard workouts. Planning your hard workouts for certain times of your cycle, and avoiding them at other times, will help you to see better overall results.
Show : Poldark (currently on Amazon Prime)
Historical fiction, set in Cornwall in the 1780s.
Instagram Account : @alexlarsonnutrition
A “dietician nutrition coach that helps endurance athletes reach performance and body comp goals thru a flexible eating style.”
She posts really helpful nutrition tips!
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