November 2023
Fall is in the air! We haven’t quite reached peak leaves at the time that I am typing this, but they will probably be at peak by the time this newsletter goes out. What is your favorite fall activity? This is a time of year when all those tough hot & humid runs start to pay off as the weather cools and the stress on our bodies while running diminishes. I know it is definitely getting easier for me to breathe as the humidity and temperature both decrease, although I am sad to see the warm weather leave. Hopefully we will get a nice long fall to enjoy running in comfortable weather before the true winter cold sets in.
Does it feel like your training is getting so much easier now that it is cooler out? Let me know how it is going! coach@run4thehills.com
Meal Prep
Rice - Beef - Broccoli
This week, the randomizer chose rice, beef, and broccoli. This beef & broccoli recipe is pretty straightforward and would be great on top of rice!
https://www.saltandlavender.com/beef-and-broccoli/
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
This is a ten minute workout of standing exercises only! No equipment necessary, and perfect when you are crunched for time but want some mood-boosting exercise.
https://www.youtube.com/watch?v=vFai116E69M
Yoga
Need to relieve some stress before bed? Try this twelve minute yoga video!
https://www.youtube.com/watch?v=4TQsfBYCyKQ&t=139s
Cardio : re-visit a summer workout
Try repeating a speed workout that you struggled with during the summer and see if it feels a lot easier now that the air is cooler and less humid.
Currently Recommending
The Optimal Body Podcast : Understanding Hormone Health & Regaining Balance
Motivation
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
- Thomas Edison
In Case You Missed It
New to running or hoping to start running soon? Check out this blog post I wrote with tips for beginning runners!
Freebie
This month, I am giving you access to a video from my video subscription database. This video has one round of a balance-focused workout. It can be repeated multiple times for a more strenuous workout. You will need a set of dumbbells.
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