November 2022
Message from the Coach
I saw a post recently that said “Instead of focusing on trying to lose 5 pounds, why not focus instead on trying to gain 5 pounds of muscle?” I really liked that message. It is always better to focus on something positive rather than something negative, and working to gain muscle is a much healthier perspective and goal than trying to lose fat. (And you will probably find that you lose fat in the process of gaining muscle.) Females face the challenge of increased fat storage as we grow older and our hormones diminish, and the absolute best way of counteracting this is to lift heavy and build muscle. It is much more effective than trying to make dietary changes, although there are some dietary changes that can help as well. I think many of us grew up in a generation where the adults in our lives were always trying to exercise to “lose weight” or “look skinny.” It’s time for us to change the narrative! It shouldn’t be about the number on the scale, or “being skinny.” It should be about being healthy and strong. It’s about having a strong, healthy, body that allows you to do all the activities you love. And just remember, muscle weighs more than fat. So you might lose an inch or two around your waistline, yet weigh more than you did before. Don’t get stuck on a number, get stuck on the idea of being strong and feeling good!
Need some help getting started with a workout program? Ask me about my weekly online fitness class!
Send an email to coach@run4thehills.com.
Recipe of the Month
Homemade Hot Chocolate
https://www.tasteofhome.com/recipes/homemade-hot-cocoa/
It’s been awfully cold, wet, and dreary lately. It seems too early for the weather to be this icky (at least, it seems too early for here in VA). I guess hot chocolate season is upon us! I’m not a fan of the pre-packaged mixes so I was excited to find this recipe. This is now our go-to family recipe throughout the winter. I have also made this in a smaller batch with almond milk, and it was just as tasty!
Workout of the Month
Quick Desk Workout with BodyFit by Amy
https://www.youtube.com/watch?v=hLXQXbXsZdI
Need something quick you can use to give yourself a break from your desk chair? Try this quick 5 minute video! You can repeat it multiple times throughout the day.
Cardio Tip of the Month
Don’t let the weather stop you from exercising. *Most* weather conditions are fine to exercise in as long as you wear the proper clothing! I used to take the winter off from running, and switch to the elliptical at the gym since I couldn’t stand treadmills. And I spent every spring trying to regain all the fitness I lost over the winter. Eventually I invested in cold weather running clothing, and the changes I saw to my running were amazing!
Currently Recommending :
Book : “The Kitchen Front” by Jennifer Ryan
This is a historical fiction novel set during WWII in Great Britain. A radio show holds a contest to see who can cook the best meals using rationed food and whatever is available in the garden or forest. It is a fun read, and a good reminder that we don’t need fancy ingredients to make a good meal. It’s always good to be able to make do and make the most out of whatever you have available!
Music : Working From Home Playlist : https://open.spotify.com/playlist/0LCqaRZVOTX0MHi4I6RV0x?si=0c714f4704254311
Instrumental music to play in the background while you are working. Includes mostly soundtracks and instrumental covers of popular songs.
Instagram Account : @craig_edwards
The majority of his posts are helpful little tidbits of information that might help you put your health/fitness struggles into perspective or might just strike you as a great piece of advice.
In case you missed it :
Accountability Group
Did you know that I offer a monthly accountability group to help people stay on track and motivated with health and fitness goals? You can join for the whole year or just one month (or anything in between). We start with a fresh challenge card to complete each month, and the last challenge card for 2022 starts on December 5th. Let me know if you would like to join!
Coming soon :
December Bingo Challenge
This health/fitness bingo challenge is being hosted by me @running4thehills on Instagram and one lucky winner will get to join my January accountability group for free!
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