September 2023
Do you strength train consistently? If not, do you want to start? What are the barriers that prevent you from strength training? I currently offer a once-weekly online class that is recorded for all members, and I recently started an in-person class at a local gym. In addition to those options, I am considering opening up a workout video subscription service. I would create a members-only database of workout videos, with one or two new videos added weekly. Videos would range from 10 minutes to 45, and follow a variety of different workout types.
Would you potentially be interested in subscribing to my workout video database? Let me know! I’m looking for 10 founding members who are interested in paying $30 for a 3 month subscription. Email me for more information or to sign up! coach@run4thehills.com
Meal Prep
Potatoes - Fish - Carrots
This week, the randomizer chose potatoes, fish, and carrots. I found this sheet pan recipe that sounds perfect and super easy! (Feel free to skip the fennel.)
https://www.walderwellness.com/baked-sheet-pan-cod-dinner-with-vegetables/
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 30 minute intense HIIT workout to try. You don’t need any equipment, and there are no repeated exercises!
https://www.youtube.com/watch?v=LJwupStv_jE
Yoga
This 25 minute yoga video is geared towards strength, flexibility, and mobility.
https://www.youtube.com/watch?v=Eml2xnoLpYE
Cardio : Cooler Weather
Now that the weather is cooling off (hopefully, maybe), you should feel all your summer heat-training paying off! It should feel much easier to run in the cooler temperatures, and you should feel stronger without the heat holding you back. On the hotter days, continue to keep your effort easier and stay well hydrated.
Currently Recommending
The Optimal Body Podcast : The Science of HIIT Workouts
Motivation
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.”
- John Wooden
In Case You Missed It
I posted a blog recently about what it really means when we tell women they need to “lift heavy.” Spoiler - it doesn’t mean you need to go from not lifting at all, straight to bench pressing your body weight. It just means that you need to start (or continue) lifting weights that are heavy for YOU.
https://www.run4thehills.com/blog/women-lifting-heavy
Freebie
This month, I am giving you the first video that I have created for my upcoming video subscription database. It’s 21 minutes long, and utilizes resistance bands. Check it out and let me know what you think!
Beginner Resistance Band Workout
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