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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August 2023
How is your training going throughout these hot summer months? Hopefully you have time to exercise when it’s cooler in the mornings or evenings! Personally, I prefer evenings because the humidity is more oppressive in the mornings. No matter when you run, it is especially important to make sure you are properly hydrated during these hotter months. This summer I succumbed to the need to carry hydration with me on runs. I had a few runs early in the summer when I got nauseous and lightheaded; it was quite unpleasant! Carrying a small handheld water bottle with either plain water or water + hydration powder has eliminated those symptoms for me, so now I just make sure not to run without my handheld. I probably don’t need it every time, but it makes me feel better to know that I have it just in case. Better safe than sorry is definitely the name of the game right now!
What’s your favorite company/flavor of hydration powder? Send me an email! coach@run4thehills.com
Meal Prep
Quinoa - Turkey - Brussels Sprouts
This week, the randomizer chose quinoa, turkey, and brussels sprouts. I found this recipe for a hash that sounds great!
https://pumpandcrunch.com/2021/09/turkey-quinoa-and-brussels-sprout-hash/
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 full body HIIT workout to try.
https://www.youtube.com/watch?v=X1tMY20iKrY
Yoga
I’m sure many of us need to be better about unwinding at the end of the day. Here’s a yoga video to help us do just that!
https://www.youtube.com/watch?v=4TQsfBYCyKQ
Cardio : Stay hydrated!
We’re having a scorcher of a summer here in Southwest Virginia, and I know many other parts of the country are also getting hit with some crazy heat waves. Be sure to drink plenty of fluids and electrolytes throughout the day so you don’t get dehydrated! (And remember, you need to keep your water and electrolytes balanced, so don’t just drink plain water!) There are many different hydration mixes available out there, try some and see which one you like best! My personal favorite is Tailwind Nutrition, but it doesn’t have as much salt as some of the others such as Skratch Labs. If you are a saltier sweater, you’ll especially need to make sure your hydration mix has adequate electrolytes.
Currently Recommending
Femammal Podcast : Energy and mood throughout the menstrual cycle.
Motivation
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”
- Winston Churchill
In Case You Missed It
I posted a blog recently about some considerations for female athletes that are different from considerations for male athletes. For too many years, female athletes were treated and trained just like men, and that does them a huge disservice! Females are different from males in many ways, from their hormones to their body composition. Taking the differences into account allows for much more effective and successful training. Check out the blog post for some of the considerations.
https://www.run4thehills.com/blog/4-considerations-for-female-athletes
Freebie
This month, I am giving you 1 week of my Running 101 plan! This beginner running plan starts out extra easy to help prevent injuries and exhaustion that can slow you down and delay your progress. (Click the link and then select “make a copy.”)
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July 2023
My good news for the month is that I finally moved my horse to the area! She has been in WV since I left in summer 2016. Due to her advanced age and the excellent care she was receiving there, I didn’t think I would ever move her. But of course I have been missing her, and I recently started riding at a local farm that seemed like the perfect place for her! I am so happy to have her right down the road now, and to be able to see her every day. I’ve resumed my old habit of searching for 4 leaf clovers while she grazes, and so far I have found 2 in 3 days! I know I don’t have many months left with her due to her age, but I am so thankful to be able to spend them all with her now. It’s crazy to think that she has been in my life since 2002, and mine since 2008!
Do you ride horses? Have you ever found a 4 leaf clover? I’d love to hear your stories! coach@run4thehills.com
Meal Prep
Pasta - Pork - Green Beans
This week, the randomizer chose pasta, pork, and green beans.. I found this recipe for Spicy Pork Noodles with Beans that sounds like it would be good! I don’t eat spicy food, but I’m assuming anyone who does will like it…
https://food52.com/recipes/87575-pork-noodles-recipe-with-green-beans
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 25 minute dumbbell strength x pilates workout to try!
https://www.youtube.com/watch?v=PrQvg_Asows
Yoga
Sticking with the pilates combo theme, here’s a 30 minute Yoga Pilates video.
https://www.youtube.com/watch?v=lytHuRfbKdg
Cardio : Hill Time!
Find a long and gradual hill near you and run some repeats on it. Focus on maintaining an even pace on the entire hill. Walk or jog back down. Don’t have any hills near you? Set your treadmill incline on 3 or 4 and run quarter mile repeats.
Currently Recommending
Nobody Asked Us with Des & Kara : Kara Interviews Des on her book “Choosing to Run”
Motivation
“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”
- Diane McLaren
In Case You Missed It
It’s never too late to join my Accountability Group! Members can join for any length of time from 1 month to the rest of the year. New challenge cards are posted at the beginning of each month to help members track their exercise and nutrition. There is a private Facebook group where I post a meal prep idea, a nutrition “did you know,” a workout, and a yoga video each week. Every Friday we answer a “fun” question to learn more about each other. Message me to learn more or to join!
Freebie
I recorded one round of a resistance band workout for you. This one is great for strengthening your hip muscles, and includes many exercises that runners should be incorporating into their strength routine on a weekly basis.
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June 2023
I get so excited when the first vegetables appear in my garden! On Sunday I found the first pea pod and the first tomato of the summer. I also cut my arugula patch down to the ground for the second time already! I love how quickly and easily the arugula grows. Still waiting on zucchini, green beans, and Brussels sprouts, but all the plants are growing strong and looking good. My goal this year is to keep the weeds from overtaking my garden. So far so good, but it means remembering to weed at least once a week. We’ll see if I manage to stick with it all summer… I’m generally better at short-term goals than long-term ones, in all areas of my life. So I guess it will be interesting to see if I can stick to my gardening goal longer than I ever stick to my training goals. 😛
Do you have a garden? Any tips or tricks you want to share with my readers?
Meal Prep
Sweet Potatoes - Fish - Peas
This week, the randomizer chose sweet potatoes, fish, and peas. I found this yummy-looking recipe for fish n chips that uses all three ingredients! Let me know how it is if you give it a try.
https://www.gousto.co.uk/cookbook/recipes/feel-good-fish-n-sweet-potato-chips-with-peas
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
How about a dance party workout? Get over 3000 steps while rocking out to hits from the 80s and 90s.
https://www.youtube.com/watch?v=bXQtuvRb3ew
Yoga
Here’s a 20 minute yoga video to start your day off on the right foot.
https://www.youtube.com/watch?v=JH9sJXbl3CA
Cardio : Training in the heat
It can be challenging and frustrating to train in the heat of summer. Remember to make sure you are well-hydrated before exercising outside, and be prepared to be slower than usual or to have a higher heart rate than you are used to. Just because you might be slower than you are used to, doesn’t mean you aren’t gaining fitness. If you train smart through the hot months, you will find that you can crush your goals in the fall when the weather cools off again! Need some help navigating summer training? I’d be happy to do a one-time meeting with you to talk about it, or you can sign up for short-term coaching until you get the hang of it.
Currently Recommending
The Optimal Body Podcast : Understanding Electrolytes
Motivation
“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.”
- Mark Twain
In Case You Missed It
I’m hosting a summer run club for students in rising grades 4th through 8th! The club will meet once a week on Tuesday mornings throughout the summer. Message me to learn more or send the info along to anyone local you know who may be interested!
Freebie
I made a summer checklist for you! It has seven different categories, including cardio, strength, sunshine, and nutrition. Click the link below and then click “Make a Copy.” I’d love to hear back from you with feedback if you complete it!
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May 2023
I recently finished reading Des Linden’s book, “Choosing to Run.” The book centers around her incredible Boston Marathon win in 2018, but also goes into various other parts of her running journey. I was so captivated by this book, I could hardly put it down! I ended up finishing it in less than 24 hours. The attitude of “choosing to run” really resonates with me. Running is a choice I make each day or week. I am grateful to be able to make that choice continually. There have been times when I was injured, and couldn’t make that choice. There have been times when running wasn’t going well and I wondered if I should choose not to run. But every day that I am able to choose running, I am grateful. This doesn’t mean that every run is perfect or easy, or that I enjoy it every time. But I am grateful that I get to choose to do what I love.
Your choice may not be running, but the scenario still applies. You may choose to bike, or lift weights, or walk. It doesn’t matter what the activity is, as long as you get to make the choice for yourself. If you have a goal you are pursuing, don’t let the hard days convince you to quit on your goal. Keep choosing the path that will lead you to your goal.
I wrote a blog post about this : Choosing to Run
Meal Prep
Barley - Turkey - Zucchini
This week, the randomizer chose barley, turkey, and zucchini. With this combination, I would cook the barley, then add it to a stir-fry with ground turkey and zucchini. I just planted some zucchini seeds a few days ago and I am impatiently awaiting the day when I can eat fresh zucchini out of the garden again!
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
A 20 minute Barre workout. No equipment needed!
https://www.youtube.com/watch?v=gaQ3v5I3_i4
Yoga
A short, full body yoga stretch video to reduce stress and release tension.
https://www.youtube.com/watch?v=-yd4Nl3ty88
Cardio : Every minute counts
Make a goal to get 30 minutes of cardio each day for the rest of the month. Remember, every minute counts, and it doesn’t have to be complicated; it’s ok if you can’t do 30 consecutive minutes. You can break your 30 minutes up into 5, 10, or 15 minute chunks. You don’t have to do strenuous activity to get your cardio in, walking counts!
Currently Recommending
The Total W(h)ine Podcast : Gentle Parenting
https://open.spotify.com/episode/4uyMD0iC059OxD8DMFGwJP?si=0a41ba4fac2c4d35
I know not everyone on this mailing list is a parent. And I am not a full-time parent, but I feel like she makes some really good points, and I also think that there are interactions with people outside of raising children where the concept of gentle parenting can be applied.
Motivation
“Success is not final; failure is not fatal: it is the courage to continue that counts.”
- Winston S. Churchill
In Case You Missed It
My current workout class meets at 6:30 PM on Tuesdays, but I know that doesn’t work for everyone. I have the availability to offer a class at just about any time of day if there is enough interest. Are you interested? What day/time would work best for you? Reply to this email and let me know!
Freebie
This month I decided to record one round of a workout for you! This workout follows the format of my weekly online class. All you need is a pair of dumbbells, and you can repeat the video for as many rounds as you would like!
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You received this newsletter because you have been involved with Run 4 the Hills Coaching at some point, OR because you requested a subscription. If you would no longer like to receive this newsletter, please reply with “UNSUBSCRIBE” in the subject line.
April 2023
Spring is here! Of course we could still end up getting more cold weather/snow, but I’m hoping for less of that and more of the warm weather. I love this time of year when everything starts turning brilliantly green! And while pink is not my favorite color, I do love seeing the red buds burst forth.
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One of my clients approached me a few weeks ago, and said that she saw a lot of people taking pre-workout supplements before exercising, and she wondered if she should also be utilizing this aid. My immediate response was “Do you have trouble making it through a workout? Do you get too weak or hungry before you finish?” She said no, so my response to her was something along the lines of “if it’s not broke don’t fix it.” There are occasions when a pre-workout shake/drink/bar may be necessary, but ideally you should be eating enough at each meal that you don’t need to supplement with expensive bars and caffeinated drink mixes. In the event that you are exercising several hours after a meal and feel that you do need some extra calories before working out, my suggestion is to eat a real-food snack. Several dieticians I follow swear by graham crackers as the perfect pre-exercise snack. I personally swear by peanut butter filled pretzels.
Now, if you happen to always take a pre-workout, and you love it, and it works for you, I’m not telling you that you need to stop. Do what works for you! But if you have just been wondering about whether or not you need one, my first thought is that if you are doing fine without it, why would you need it? And secondly, if you do feel like you need some extra energy, my advice is always to fuel with real food first. Real food will always be the best thing you can fuel your body with, and it will be a lot cheaper than buying supplements!
Do you have more questions on this topic? Send me an email! coach@run4thehills.com
Meal Prep
Rice - Venison - Broccoli
This week, the randomizer chose rice, venison, and broccoli.. One of our favorite meals in this house is venison fried rice, so that is definitely what I would make with this combination!
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
A 40 minute full body cardio dance workout for those of you who love to dance!
https://www.youtube.com/watch?v=uyP-gIrXVrM
Yoga
A 40 minute beginner yoga video with Adriene.
https://www.youtube.com/watch?v=OQ6NfFIr2jw
Cardio : It’s hill time!
Find a short & steep hill, or a flight of stairs. Run up as hard as you can ten times, and walk or jog back down. This workout is guaranteed to get your heart pumping!
Currently Recommending
Holley Fueled Nutrition Podcast : “Supplement Myth Busting Series - Greens & Reds Powders”
Motivation
“Do what you can, with what you have, where you are.”
- Theodore Roosevelt
In Case You Missed It
I bought a Cricut machine to cut vinyl! I can now make my own logo decals, and make t-shirts/apparel with my logo. Let me know if you are interested in some Run 4 the Hills merchandise.
Freebie
Need a little help building healthy habits into your day? Try this organizer for a week and see how it goes! Click the link below and then click the “make a copy” button.
Healthy Habits Daily Checklist
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March 2023
The other day I saw a post on social media that I have seen many times. I used to find it amusing, but this time I realized it’s really not that amusing. It’s actually rather harmful.
The post said - “Fit-ish: Semi-fit; Kinda fit; Someone who likes the idea of being fit but equally likes food.”
At first glance, I’m sure many people nod their heads in agreement to this. But do you know why this message is detrimental? It portrays the idea that fitness has to do with your food choices, rather than with your exercise choices, and it implies that you can’t be fit and enjoy food at the same time. Not enjoying food is absolutely not a prerequisite for being fit! In fact, you need food to survive and to achieve optimal health, and you absolutely should enjoy that food. I suspect it also leads you to equate “fit” with “skinny,” and those are not synonyms.
To read more of my thoughts on this, check out the blog post I wrote about it.
Meal Prep
Pasta - Salmon - Brussels Sprouts
This week, the randomizer chose pasta, fish, and brussels sprouts.. Given that ingredient list, I would make pesto fettuccine with roasted brussels sprouts and grilled salmon.
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
A full body workout that is knee-friendly. No squats or lunges!
https://www.youtube.com/watch?v=stPqdd8hD-0
Yoga
A yoga sequence to help you feel your best.
https://www.youtube.com/watch?v=BPK9WNtpBgk
Cardio : It doesn’t have to be running!
If you know me at all (and I assume you do since you are getting this newsletter), you know that running is my favorite. But that doesn’t mean that I expect everyone else to love running as much as I do. Running is not for everyone, but cardio is important for everyone. Luckily, there are many different ways that you can engage in cardio exercise. Walking, hiking, running, biking, swimming, tennis, soccer, skating, there are so many possibilities! There are even cardio-focused workouts you can do. You don’t have to like the same cardio activities that I do, but it is important for your health to find one that you do enjoy.
Currently Recommending
Podcast : The Optimal Body Podcast : Episode 238 “The ‘health’ myths we hate.”
Motivation
“You can’t go back and change the beginning, but you can start where you are and change the ending.”
- C.S. Lewis
In Case You Missed It
Spring races are right around the corner! I offer customized race-training plans or short-term coaching to help you race your best! Message me to learn more or schedule a consultation.
Do you enjoy this newsletter? Please share with your friends, or consider sending a small tip to support me so I can continue providing helpful content each month.
You received this newsletter because you have been involved with Run 4 the Hills Coaching at some point, OR because you requested a subscription. If you would no longer like to receive this newsletter, please reply with “UNSUBSCRIBE” in the subject line.
February 2023
We’re 1 month into 2023! How are your resolutions or goals going?
Are you a morning coffee drinker? Do you absolutely have to start your day with a cup of coffee, or are you able to eat some food or drink some water first? Did you know that coffee actually dulls your appetite? If you drink coffee first, you may skip breakfast because you think you aren’t hungry. In reality, you are hungry, and your body needs food, you just don’t know it because coffee killed your appetite! Appetite is the body’s way of letting you know when it needs food for energy, so it is actually something we need to be able to feel.
I have spoken to many people who tell me they don’t eat breakfast in the morning because they aren’t hungry. Many of them are coffee drinkers, but some of them have just gone so long without eating breakfast in the morning, they have trouble convincing themselves to start. Some people don’t eat breakfast because the thought makes them feel sick. I have helped clients learn to incorporate a quality breakfast into their day, and while it is often a slow process, I don’t know anyone who has regretted it! Most people find that once they get into a breakfast routine, they actually feel better throughout the day and no longer feel like binge eating later in the day.
Do you need help adding breakfast to your day? Email me, coach@run4thehills.com.
Meal Prep
Rice - Turkey - Carrots
This week, the randomizer chose rice, turkey, and carrots.. Given that ingredient list, I would make risotto with turkey meatballs and sauteed carrots.
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
A 30 minute full body dumbbell workout with Juice & Toya on YouTube.
Yoga
A 25 minute yoga video to help relieve soreness.
Morning Yoga for Tight and Sore Muscles
Cardio : Get up and get moving!
I know most of us don’t want to get up and moving very quickly in the morning. But if you can convince yourself to take even a 10 minute walk each morning, the benefits will be numerous! Check out this article for more on this topic.
Currently Recommending
Podcast : Holly Fueled Nutrition Podcast
Motivation
“Success is personal, so stop comparing your apples to their oranges.” - Yohancé Salimu
In Case You Missed It
I teach a weekly online fitness class every Tuesday, and it recently moved to 6:30 PM to make it more accommodating for people’s work schedules! The class is friendly for all fitness levels and only lasts 30 minutes. Let me know if you’d like more information or want to join us!
Do you enjoy this newsletter? Please share with your friends, or consider sending a small tip to support me so I can continue providing helpful content each month.
January 2023
Can you believe I’ve been sending out this monthly newsletter for a whole year? It seems like just yesterday that I decided to start this newsletter. I hope you have found something interesting or helpful in each issue! As always, I welcome feedback, and would love to know if there are any particular topics you would like me to write about in a future issue.
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Happy New Year! I am embracing the “New Year, Same Me” message this year. I don’t want to be a “new me,” I think it is more important to love and appreciate who we already are, and all the amazing things our bodies allow us to do. This doesn’t mean I don’t believe in making lifestyle changes when needed, I just don’t think it makes us a “new person.” Whatever goals I achieve this year, I will still be me! Perhaps a healthier, stronger, version of me, but still me.
I think sometimes when we get caught up in the “New Year, New Me” message, we come at it from a place of dislike for our bodies or habits. Trying to make improvements from a place of negativity often does not help to produce the desired results. I am always telling my students about the “power of positivity.” You are much more likely to succeed with a positive attitude than with a negative one! Changing your internal narrative can have a big outcome on your results. Instead of being angry or ashamed of your weight or certain habits, take a moment to think about how they developed. Maybe you haven’t had time to go to the gym because you were taking care of a loved one who really needed you. Maybe you gained weight because you grew a human! That was a lot of work for your body, and no matter what the current culture tells you, your body is not supposed to “just bounce back.” 9 months of growing a human is a long time, it is not going to “bounce back” in a few months.
Before you think about how you are going to change, think about what brought you to the place where you are. Then think about your reasons for wanting to change. Try to think less about how you want to look, and more about how you want to feel. Instead of, “I want to lose 10 pounds and be skinnier,” think more along the lines of “I want to be able to do the activities I enjoy without getting winded.” Or, “I want to feel energized after eating instead of bloated.” Then figure out the steps you need to take to achieve your result.
Do you typically make New Year’s resolutions or goals? Did you know that there is a difference between resolutions and goals? A resolution is just a vague statement about something you want to change. A goal is a statement about what you want to change, the steps you will take to get there, and a timeline to accomplish the steps. Goals tend to be more successful than resolutions because they give you a method for achievement. For example, a resolution could be “I am going to lose weight.” A goal would be “I am going to eat more fruits and vegetables to become healthier. I will start by just eating one serving of fruit with breakfast. When that has become a habit, I will add a serving of vegetables with dinner. I will continue like this, gradually adding 1 serving of fruits or vegetables at a time, until I am eating 5-6 servings per day. This will take me 2-3 months.”
Do you need help turning your resolution into an achievable goal? Email me, coach@run4thehills.com.
Meal Prep
Beef - Bread - Green Beans
Did you know that I made a meal prep randomizer? I typed lists of carb, protein, and vegetable choices, and with the click of a button, the spreadsheet gives me a random combination of the three. This week, it chose beef, bread, and green beans. Given that ingredient list, I would make hamburgers and grilled green beans. Relatively quick and easy, and affordable as well, if you can get the hamburgers on sale and use frozen green beans, or luck up with fresh green beans on sale.
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
A 10 minute, full body workout circuit by MrandMrsMuscle on YouTube.
Yoga
A 25 minute video with Adriene on YouTube to start your day on a positive and energizing note.
Cardio : It’s hill time!
Hill repeats are my favorite way to measure improvement over time. I do hill repeats almost every week, but I change up the hill each week so that I may not run repeats on any one hill more than once every month or two. When I run repeats on a hill I haven’t done for more than a month, I like to compare the times to see how I am improving. Lately, I have been seeing big improvements, which to me is a good indicator that I am getting stronger!
If you aren’t used to doing hill repeats, start small this month. Pick a short hill near your house or on your favorite running route, and try walking or slowly jogging up it 3-4 times. The goal isn’t speed yet, it’s just to start getting your body used to the idea of hill repeats.
Currently Recommending
Podcast : The Feisty Women’s Performance Podcast
Motivation
“Doing something you believe in is called PASSION.
Doing something you don’t believe in is called STRESS.”
In Case You Missed It
My monthly accountability group is new and improved this year! I am posting 4-5 times each week, with posts for each day of the week having a specific theme (Monday - meal prep, Tuesday - Did you know?, Wednesday - workout, etc). There are also a variety of different ways to track your fitness and nutrition throughout the month so that you can find the one that works best for you! Send me a message if you would like to learn more or join the group! This is a great group for motivation and ideas for how to improve your health and fitness, even if you choose not to track your progress.
Do you enjoy this newsletter? Please share with your friends, or consider sending a small tip to support me so I can continue providing helpful content each month.
December 2022
Message from the Coach
I was running on the rail trail one day and overtook a man on a recumbent bicycle. As I passed him, he said, “Aren’t you ashamed of me?” I said “Absolutely not! You’re out here doing something!”
This is an attitude I see a lot. People think just because they aren’t the fastest, or the strongest, or the fittest, means they are somehow “less” than someone else. I have lost count of how many times people have told me “I’m not a real runner, like you.” If you run, you are a runner! I am no more of a runner than anyone else who runs. And you are no less of a runner, or an athlete, than anyone who might be faster or stronger than you. Outside of competition, fitness is not and should not be about comparison. It is about each individual doing their best, to be their best self.
Please don’t let yourself get caught in the comparison trap. Please don’t ever think of yourself as “less than” because of how you compare to someone else. Remember that your journey is your own, and the only thing you should compare yourself to is your past self. Are you where you want to be? Do you like who you are compared to who you were? If not, what can you do to get there?
Do you need someone to talk to about your health/fitness journey? Schedule a time to chat with me to see how I can help. There is no obligation to sign up for coaching after the meeting. All I ask is a donation for my time.
Send an email to coach@run4thehills.com.
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Recipe of the Month
Chia Pudding
https://www.loveandlemons.com/chia-seed-pudding/
I don’t know about you, but I get tired of eating the same thing for breakfast every day. I ate pancakes every day for years. And then oatmeal for what felt like forever. Then I started eating greek yogurt with lots of mix-ins. I’m trying not to get stuck on one thing anymore now. So I’m alternating greek yogurt, eggs and toast, and chia seed pudding. The texture of the pudding is definitely not for everybody, but the taste is fantastic! I eat mine with fresh fruit and granola, which helps with the texture.
Workout of the Month
The “Elf” Christmas workout for kids (10 min)
https://www.youtube.com/watch?v=R82EBGYm9fw
Round up the kids and give this one a try. Don’t have kids? That’s ok, try it anyway just for something different and fun!
Cardio Tip of the Month
Every little bit counts! Do you ever find yourself skipping cardio because you don’t think it’s worth it if you don’t spend a certain amount of time on it? Even 5 or 10 minutes is better than zero! Especially if you can find 5 or 10 minutes, several times during the day. It all adds up.
Currently Recommending :
Book : The Poldark series by Winston Graham
I recommended the TV series back in March, and recently found the books at my local library. There are 12 books in the series, so it is keeping me busy for a little while! I love finding book series with enough books in them to prolong the time when I have to try and find something new to read.
Music : Ciaran McKeekan
I recently discovered this artist, and have really been enjoying his music, especially since it is music I can sing along to!
Podcast : The Running for Real Podcast with Tina Muir
With 328 episodes and counting, there is something (running related) for everyone! Browse the episode list and find one that will be helpful/interesting to you.
Coming soon :
2023 Monthly Accountability Groups
Join for January, random months throughout the year, or join for the whole year! This group is a great way to help you make and stay on track with health/fitness goals, while receiving encouragement from other members and help from me. Message me to learn more or sign up!
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