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!
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
October 2022
Message from the Coach
Can you believe it’s fall already? This year has been flying by. I didn’t enjoy all the rain we got this summer, but I am loving the color it produced in the leaves this fall! I’ve experienced several summers with drought-like conditions, and I can tell you it results in a very short and drab fall. I was able to spend a Friday hiking at Grayson Highlands recently, and it was absolutely gorgeous! Want to see more photos from my adventure? They are posted on my blog. It was my first solo hike in over 4 years, and I really enjoyed wandering around on my own and taking lots of photos.
Are you team sweaters-boots-pumpkin spice or team summer-forever-please? Send an email to coach@run4thehills.com.
Recipe of the Month
Apple-Flax Bites
https://www.run4thehills.com/blog/apple-flax-bites
These are great as a breakfast with greek yogurt, or as a grab-and-go snack! Delicious hot or cold.
Workout of the Month
Workout with FitbyMik
30 minute dumbbell sculpt workout
I’ve been doing some of FitbyMik’s workouts on YouTube lately, this one is great! It will work your whole body and was a bit of a challenge for me to complete.
Cardio Tip of the Month
The weather is getting colder! Don’t forget to warm up before any kind of strenuous activity to ensure that your muscles are ready!
Currently Recommending :
Show : Rings of Power
New show on Amazon Prime for Lord of the Rings fans.
Music : R4H current vibes : https://open.spotify.com/playlist/3Q1nMw6x2mVd1rtETOJPT0?si=21ba0bffc3ac4781
I made a playlist on Spotify for you with the songs I currently listen to while driving or playing in the kitchen. Chill music that I enjoy singing along to.
Instagram Account : @deconstructingpurityculture
This account resonates with me as it covers a lot of issues/lies I internalized growing up, and calls out many toxic messages that are still rampant in our society today. It’s very validating if this is something you experienced, and eye-opening if it’s not.
In case you missed it :
New Service!
I’m offering customizable group health/fitness challenges. Perfect for a group of friends or coworkers to complete together. Email me coach@run4thehills.com to learn more.
Coming soon :
Health/Fitness challenge + giveaway on Instagram!
This health/fitness bingo challenge is being hosted by me @running4thehills on Instagram and includes a giveaway with items from myself and several other local woman-owned businesses. You don’t want to miss out on this opportunity! The challenge will run from Halloween to Thanksgiving. You don’t have to be local to me in order to participate. Look for the challenge to be posted on my Instagram account on October 28.
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
September 2022
Message from the Coach
I published a blog post recently, about my struggles to find the kind of health care I needed and deserved as a woman. I understand that birth control has been liberating for many women, but I hate that somewhere along the line it became the standard of care for all women’s issues. The fact that it ever became a treatment option, let alone the ONLY treatment option for hormonal/menstrual issues baffles me. It’s designed to stop you from getting pregnant. What does that have to do with fixing acne or painful periods? Healthcare is supposed to diagnose and treat issues, not just put a bandaid on them and allow them to linger under the surface! I spent over 20 years suffering from extremely painful periods, and while I asked several different doctors for help, none of them offered me anything but birth control as a fix. And then one day I learned about a subset of doctors who specialized in actually diagnosing and treating women’s issues. I had to travel over 2.5 hours away from home to see one, but I finally got the help I needed and am now experiencing pain free periods.
If you are interested in more details, especially about how you can find help if you are as frustrated as I was, check out the blog post HERE.
Have you also struggled to get adequate care for your women’s health issues? Send an email to coach@run4thehills.com.
Recipe of the Month
Easy lasagna
https://www.run4thehills.com/blog/easy-lasagna
This is my go-to lasagna recipe, it’s super easy and delicious!
Workout of the Month
Beginner workout
https://www.youtube.com/watch?v=WQsTTXg9YRc
No equipment necessary for this low impact, beginner-friendly workout!
Cardio Tip of the Month
Time to check in with your goals! (Or set a goal, if you haven’t already.) It’s hard to stay dedicated to training if you don’t have something you are working towards.
Currently Recommending :
Podcast : “Femammal” by Greer
A brand new podcast “Holding space for women to explore what it means to live well in our bodies.”
Running accessory : Koala Clip https://koalaclip.com/
The best way to carry your phone on the go. It clips in between your back and your sports bra, doesn’t bounce or chafe, and keeps your phone protected from sweat, rain, and cold!
Instagram Account : @napro_fertility_surgeon
A NAPRO (natural procreative) surgeon who diagnoses and treats women’s issues instead of prescribing birth control. Her page is very informative!
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
August 2022
Message from the Coach
Do you take time for yourself? It can be super hard to find time to relax or do what you want when you have a busy work schedule, or kids, or both! But it is so important for our health, both mental and physical, to make sure we find time for ourselves. Whether that means carving out time to go run, a solo hike, to meditate, to stretch, to read, or to take a bubble bath, you need to find a way to make it happen. The more burned out we get, the harder it is to do well in our busy lives, whether it is putting our full attention into a project at work, or truly being there for our children in the way they need us to be.
Last week, I found 15 minutes to spend in a dimly lit room, catching up on the stretching my body had been begging me for, for weeks. Once I was done stretching, I found I wanted to just lay on the floor in the semi-dark and the quiet. My introvert batteries have seemed especially depleted lately, and I found the quiet solitude to be exactly what I needed.
What is your favorite way to recharge? Send an email to coach@run4thehills.com.
Recipe of the Month
Roasted Tomato Soup
https://www.run4thehills.com/blog/roasted-tomato-soup
My favorite summer soup! The roasted tomatoes lend a great depth of flavor, and it’s a great use for all the tomatoes that insist upon ripening at the same time.
Workout of the Month
Quick Full Body AMRAP
No equipment necessary for this AMRAP workout!
Cardio Tip of the Month
Make yourself a schedule, and stick to it. Hiring a coach (like me!) can help keep you accountable, but you don’t need a coach if you can hold yourself accountable. Make a weekly schedule that says exactly when you will make time to run each day. This way, you know you have carved out the time for it, and all you have to do is stick to that schedule.
Currently Recommending :
Podcast : “The Intersect” by Emily Frase and Mary Bruno of https://fabmbase.org/
These ladies are making waves in the women’s health world and I love everything they do! You can listen to their podcast on your favorite platform, but one of the things I especially love about this one is that you can also watch the episodes on YouTube!
Show : Big Bang Theory
We just subscribed (temporarily) to HBO Max and I am excited to finally be able to watch this show from start to finish! Previously, I had only ever caught random episodes here and there when I had cable, but I always wanted to watch the whole show!
Music : Simple Plan
Taking it back to the angsty college days.
Instagram Account : @fabmbase
To go along with my podcast recommendation, here’s their instagram page.
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
July 2022
Message from the Coach
I bought an inflatable SUP two weeks ago, and wish I had done so years ago! I have always loved being out on the water, and thought about buying a kayak many times over the years, but never could wrap my head around the logistics of where/how to store it or transport it anywhere. But then I had the opportunity to try someone’s inflatable paddle board recently, and realized that was something I could easily store and transport. I have taken my board out 3 times so far, and hope to take it out several more times before the weather gets cold. One of the things I love about paddle boarding (besides just being outside on the water) is that it is a total body workout! I love the challenge of maintaining my balance, and I enjoy the arm workout I get from paddling.
As I told one of my stepdaughters recently, it doesn’t matter what you do, but you have to find some kind of exercise that you enjoy. Be it walking, running, biking, yoga, tennis, weight lifting, rowing… It doesn’t matter what, as long as it is something. It is important not just for health in general, but also very important for bone health, especially in young girls. While studying for my Women’s Fitness Specialization, I learned that women build their maximum bone density when they go through puberty. That means a sedentary preteen/teenager will have a much greater risk of osteoporosis later in life than an active one. While it may be too late for some to build that max bone density, it is never too late to do the best you can to keep your bones and body strong and healthy. Find some type of exercise you love, and go have fun!
What is your favorite way to exercise? Send an email to coach@run4thehills.com.
Recipe of the Month
Sourdough Carrot Muffins
https://www.run4thehills.com/blog/sourdough-carrot-muffins
Great for breakfast with some yogurt, or as a snack throughout the day!
Workout of the Month
Quick Full Body Workout
http://www.run4thehills.com/blog/ww-71322-full-body-workout
You will need a pair of dumbbells for this workout.
Cardio Tip of the Month
Make a small, attainable goal. Focus on something that is a step towards your bigger goal, but feels much more achievable in the short term. Once you accomplish that goal, you can focus on the next step! This makes the big goal much easier to accomplish in the end.
Currently Recommending :
Podcast : “Fit Cookie Nutrition Podcast” by Holley Samuel
She has been doing a series on micronutrients that is great! I haven’t listened to all of them yet, but it is a great resource for learning about the different micronutrients and how they benefit your body.
Show : Downton Abbey
I’m rewatching this show with my husband, and while we both may roll our eyes at the overdone drama at times, we also really enjoy some of the one-liners, especially by Maggie Smith.
Book : “Pride and Prejudice” by Jane Austen
I was looking for something to read the other day, and picked this book up. I read it so many times when I was in high school, but it has been a very long time now since the last time I read it!
Instagram Account : @drstacysims
Dr. Sims is the author of “Roar,” a book which I highly recommend. She is a leading global expert on female physiology and training, and her posts on Instagram are always useful and informative!
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
June 2022
Message from the Coach
Do you plant a garden? Last year was the first year I attempted more than just herbs in pots. We dug up a small plot in the yard, and planted a few things. Mainly zucchini, cucumbers, and tomatoes. We vastly underestimated the amount of space that the cucumbers and zucchini would need! This year, we almost doubled the size of the garden, and I tried to plan it out a bit better. But guess what? It is still over-crowded! Not as bad as last year though. The main problem this year is that I thought my green beans would climb a trellis, and they turned out to be bush-like instead. I think they would have benefited more from a tomato cage than from the trellis I put up for them! No matter how jungle-y my garden gets, I love the fresh produce that I get from it! So far we have been enjoying an abundance of fresh arugula, and an occasional snack of sugar snap peas. Soon, we will be able to eat the first zucchinis, tomatoes, and green beans. I’m looking forward to them!
What do you plant in your garden? Send an email to coach@run4thehills.com!
Recipe of the Month
Pineapple Basil Salsa
https://www.run4thehills.com/blog/pineapple-basil-salsa
A refreshing summer snack! Great with chips or on top of tacos/quesadillas.
Workout of the Month
Quick Full Body Workout
http://www.run4thehills.com/blog/ww-61522-full-body-workout
You will need a pair of dumbbells for this workout. Each exercise is fairly simple, and great for the beginner or more advanced athlete.
Cardio Tip of the Month
Remember to keep your easy days easy! I am just as guilty as the next person of not doing my easy days easy enough, but I am getting better at it, and I have been noticing a difference in strength and endurance on the harder days! There’s absolutely no shame in going as slow as possible on your easy days; it will help you go even faster on your hard days!
Currently Recommending :
Podcast : The Lara Briden Podcast
Short (>15 minutes) episodes covering women’s health topics.
Book : “In the FLO” by Alisa Vitti
I’m currently reading this one. It is full of information about how women can optimize their health and wellbeing through following their monthly cycle/infradian rhythm. (Did you know our energy levels rise and fall on a 28-ish day cycle, vs. a man who’s energy levels rise and fall on a 24 hr cycle?) Women benefit from tuning in to, and honoring, their circadian and infradian rhythms.
Instagram Account : @heidinealfitness
I have been enjoying Heidi’s posts with various different exercises, they give me great ideas for my own workout class! This is a great account to follow if you are tired of doing the same exercises all the time and are looking for some fresh ideas.
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
May 2022
Message from the Coach
Are you getting frustrated with trying to train in the heat? It can be rough, especially if your training was going really well before it got hot out. It can be hard to mentally accept it, but the best thing you can do is to slow down and take it easier until your body acclimates to the heat. Your heart rate will be higher as your body tries to keep you cool, and that’s ok too. If you allow yourself to take it easier for a few weeks while your body adjusts, you should be able to start training harder again. If you try to push through the heat and keep the intensity high, you will have more trouble acclimating and will probably take much longer to adjust. You also may risk some burn out from having to exert so much extra energy. If you can run earlier in the morning or later in the evening to avoid the heat, that is also very helpful, but if you’re like me and prefer running in the afternoon or early evening, consider carrying some water or hydration fuel with you to help.
I’m looking forward to my first summer race of the year on June 11th in Burke’s Garden. I’ve run the Varmint ½ marathon once before, and while it’s apparently usually quite warm for this race, I got lucky the first time. In preparation for it possibly being hot this year, I carried my camelbak with Tailwind Nutrition endurance fuel for my long run this past Friday. It was over 80 degrees out with very little shade, so I was very glad I decided to bring the hydration with me! I was able to take small sips throughout the run, and I never got dehydrated or burned out.
Have more questions about summer running? Send them to coach@run4thehills.com!
Recipe of the Month
Peach Muffins
https://www.run4thehills.com/blog/foodie-friday-peach-muffins
Who else is excited for peach season? These muffins are great for peaches that somehow manage to get a bit over ripe before you have a chance to eat them.
Workout of the Month
Quick Cardio Workout
www.run4thehills.com/blog/ww-52522-quick-cardio-workout
Get ready to get your heart rate up! This workout is all about the cardio. Some of these exercises can be done slower to add a balance component or some extra ab work, but most of them are just about elevating the heart rate and moving!
Cardio Tip of the Month
Be kind to yourself as the weather gets hotter. Your heart rate is going to be higher as your body acclimates, and you may need to run slower for a few weeks until you finish adjusting. Taking it easier now while your body adjusts will help you not overdo it and enable you to hit the training harder once you are ready!
Currently Recommending :
Podcast Episode : Fertility Friday: Answering your top questions about cervical mucus https://open.spotify.com/episode/1MFQjUNMMNVMZiHy7bch7f?si=XlJMIQAVT5agJHhcv8QAVg
Cervical mucus is not something anyone really wants to talk about, and it’s definitely not something we learned about when we went through puberty, but it is an important sign of health that everyone should be aware of! You should know what the different types are telling you about what is going on in your body, and you should know when it is telling you that something is wrong.
Music : Brooklyn Duo
This is one of my favorite groups to listen to as background music; they are a pianist and a cellist, and they do covers of popular songs.
Instagram Account : @featherstonenutrition
One of my favorite nutritionists to follow, she does a weekly true/false nutrition question to bust popular myths and she follows up with the science.
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
April 2022
April 2022 Newsletter
Message from the Coach
Did you know that many of the popular workouts and diets were created by men, for men? If you’ve ever noticed that the men in your life seem to get much better or quicker results than the women, this is why. Men’s and women’s bodies are very different, and therefore are not affected the same way by diet and exercise. In fact, women aren’t even affected the same way every day of the month! Due to the natural cycle of hormones in women, their bodies react differently at different times of the cycle. There are actually days during her cycle when a woman’s body has more trouble recovering from hard exercise than on other days. Women also have quite different nutritional needs than men, and many of the popular diets actually do more harm than good to women. One key difference for athletes is that women need to consume high quality protein within 30-60 minutes after hard exercise or their recovery will be compromised. Men can go up to 24 hours before replenishing their protein stores!
Want to learn more? Send an email to coach@run4thehills.com with your questions!
Recipe of the Month
Turkey Meatballs
https://www.run4thehills.com/blog/foodie-friday-turkey-meatballs
Don’t get me wrong, beef meatballs are delicious and I’m a big fan. But if you’re looking for something a little different, these turkey meatballs are just as delicious! Plus, they go really well with potatoes or rice (whereas I really only like beef meatballs in red sauce, with pasta). This recipe is very simple, and doesn’t take too long to cook.
Workout of the Month
Equipment-Free Core Workout
https://www.run4thehills.com/blog/ww-42022-core-workout
This workout is all about the core, and you don’t even need any equipment! Just find yourself a comfortable floor space and give it a try. 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
Change it up! Our bodies are very adaptable and if we do the same thing every day, they adjust and learn to conserve calories instead of burning as many as they do when experiencing something new. Try a different type of cardio once in a while, or change up your speed from day to day.
Currently Recommending :
Book : “The Fifth Vital Sign” by Lisa Hendrickson Jack
I’m reading this book right now and it is a huge eye-opener! If you or anyone in your life is a female, you should read this book and educate yourself on the important and necessary roles hormones play in the female body, and on the very real risks that hormonal contraceptives can present. (Did you know they put the female body in a state most closely resembling menopause?!) Every female deserves to know how her body works, and it would also benefit the men in her life to have a better understanding of it, to support her. Did you know that even though PMS and period pain are widely accepted as “normal” they actually are not? Just because something is common, doesn’t mean it is normal! PMS and pain are signs that something is wrong, and there are actually medical and dietary interventions that can help!
Podcast Episode : Running and Pelvic Health with Bess Mathisen DPT https://open.spotify.com/episode/56HpQlYgUN41BGcxLxGzut?si=bud0K8V7SY24B71QJhcm5Q
Bess is a local (Abingdon, VA) physical therapist who specializes in pelvic health. Did you know that ALL women who have given birth not only could greatly benefit from pelvic floor physical therapy, but also 100% should have been advised (but probably weren’t) to receive this care after giving birth? Also, did you know that anyone can have pelvic floor issues, not just women and/or women who have given birth? Give this podcast episode a listen, and prepare to learn something new!
Music : Thriving Ivory
I discovered this band when they came out with their hit single “Angels on the Moon” in 2008. I think they are the only band for which I like every single song!
Instagram Account : @cloak.confident.girl
A great resource for anyone with teen/tween daughters (or soon-to-be), looking for help navigating puberty and helping their daughters to be educated and confident about how their bodies work.
This is important information for helping girls make healthy choices for themselves, and some steps to take if they have hormone-related health issues.
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
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Looking for some help with your running routine, but not quite ready to commit to monthly coaching? Message me to schedule a consultation! You will leave the meeting with advice to help you on your running journey. There is absolutely no obligation to sign up for monthly coaching, but if you choose to, the cost of our meeting will be deducted from the first month of your training plan.
March 2022
March 2022 Newsletter
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!
Thanks for reading! If you enjoyed this newsletter, please share with your friends.
February 2022
February 2022 Newsletter
Message from the Coach
Do you meal prep? I’ve been meal prepping for about 4 years now, and I can no longer imagine NOT meal prepping. It doesn’t get much better than 1 hour in the kitchen, ~$15, and 10-12 tasty, nutritious, ready-to-eat meals! If you dislike eating the same thing for lunch every day, you can choose meals that freeze well so that each week you can eat a few fresh meals and a few frozen meals. Personally, I don’t mind eating the same thing for lunch all week, as long as I change it up from week to week. I rotate through different carbs, proteins, and veggies to keep from getting too tired of one item or combination.
Need help figuring out where to start with meal prep? Email your questions to coach@run4thehills.com
Recipe of the Month
Easy Lasagna
https://www.run4thehills.com/blog/easy-lasagna
With oven-ready noodles and just a few simple ingredients, this is the perfect easy meal-prep recipe to feed you (or your family) all week. This recipe makes 12-15 servings, but you could easily make double the recipe if you have 2 baking dishes. This lasagna will take care of the carbs and protein, so all you have to do is roast or saute some veggies to go with it and you’ve got your food groups covered. Don’t like eating the same thing too many days in a row? Freeze individual portions to keep and thaw later.
Workout of the Month
Full Body Workout
https://www.run4thehills.com/blog/ww-2822-fullbodyworkout
This workout has a little bit of everything! Legs, arms, cardio, balance, and core. All you need is an open floor space/mat and a pair of dumbbells. Modifications and details are included in the blog post.
Cardio Tip of the Month
Recruit a friend to walk/run/bike with you this month! Being social will help the time fly by faster, plus you can motivate each other. Schedule a time to meet each week and hold each other accountable. I always say that everyone needs a friend who is slower than them, and a friend who is faster than them. The slower days help your body with vital recovery, and the faster days challenge you to push out of your comfort zone.
Currently Recommending :
Podcast Episode : FFP 316 : In the Name of the Pill https://open.spotify.com/episode/2F7fFZn0xTWT0eb1HqFvnH?si=nxPIUu7IRLG2FdJXNFED6g
A long episode, but contains a wealth of information about the side effects of hormonal birth control, and reasons why your doctor is probably gas lighting you or straight up ignoring you if you complain of side effects. (Also, those side effects are very real, and potentially very dangerous.)
Being on birth control might be the right choice for you, but you deserve to be fully informed of the risks vs. benefits.
Netflix Show : Community
Short episodes, lots of laughs. Sometimes it’s nice to unwind at the end of the day with some nonsense.
Instagram Account : @docjenfit
A physical therapist who posts some great stretches & exercises to help common muscles aches & pains.
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