January 2022
January 2022 Newsletter
Message from the Coach
Did you make a New Year’s resolution? Are you hoping to make 2022 your healthiest year yet? If you're interested in some extra help and accountability, consider joining my monthly accountability group! Membership in the group grants you access to the monthly challenge card with weekly cardio, strength, flexibility, and nutrition goals, and a private Facebook group where members can share progress, encourage one another, and have access to extra tips, tricks, & ideas from me. Pay just $10 to join us for February, or $75 for the rest of the year. If you join monthly there is absolutely no obligation to sign up again for the next month.
Email me, coach@run4thehills.com to learn more or sign up.
Recipe of the Month
Chicken Noodle Soup from a whole chicken by Dishes & Dust Bunnies
https://dishesanddustbunnies.com/old-fashioned-chicken-soup-from-scratch-using-a-whole-chicken/
This soup is sooo good, and while time consuming, it is totally worth it! I like to use different veggies and herbs, depending on what I have available, and it comes out delicious every time. I make sure to always have some in the freezer for a sick day. I think I made it 3 times in 2021, and I’ve already made it once in 2022, (although we used a duck instead of a chicken).
Workout of the Month
Beginner Dumbbell Workout
https://www.run4thehills.com/blog/ww-72121-beginner-workout
Grab a pair of dumbbells and give this one a try! Recorded back in July, this one is great whether you are a beginner or have been strength-training for a while.
Beginner - use lighter weights, do each exercise for 30-40 seconds, and do 3+ rounds.
More advanced - use heavier weights, do each exercise for 45-60 seconds, and do 5+ rounds.
Intermediate - find the sweet spot in the middle of beginner and advanced!
No matter what level you are, it’s ok to start out not knowing how many rounds you will do! Start with one, at a weight and time interval that feels manageable, and stop when you feel that you can no longer maintain proper form. These exercises are NOT meant to be done as fast as you can go, you want your movements to be slow and controlled so your muscles can do the work instead of your momentum!
Cardio Tip of the Month
Park farther away whenever you go somewhere, whether it be work, the grocery store, the gym, etc. The further away you park, the more steps you get!
Currently I’m…
Reading : "Roar" by Stacy Sims, PhD
#womenarenotsmallmen This book is all about "How to match your food and fitness to your female physiology for optimum performance, great health, and a strong, lean body for life." Women are not small men and shouldn't try to eat or train like men. Our bodies are designed to respond differently to exercise and calories and we should act accordingly in order to see results.
Listening to (music) : Nathan Colberg
Chill music with lyrics to sing along to or just have quietly playing in the background while I work.
Listening to (podcast) : Fertility Friday
A wealth of information about all things female that we should have learned about our bodies when we were teenagers. Very useful for anyone struggling with hormone imbalances, dissatisfied with birth control, or just looking to learn more about the way their cycle works!
Following on Instagram : @running4meyer
Useful nutrition information that will help you make smarter choices with food. NOT an advocate for fad "lose weight quick" diets, which are unsustainable.
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