Run for your LIFE

I think that everyone has heard "running is the fastest way to loose weight" while I'm not sure if this is the best approach but, I do love to run. I know that many people will see this title or even read this blog and say "running isn't for me" or "I have bad knees" or find any other excuse not to run. For those of you that are interested in the health benefits and the positive things running can do for you I have some pretty good tips. I know that many people wont believe this but, there was a point before I loved it that I absolutely despised running. I, like many people, would come up with all the excuses that I couldn't run. I'm here to tell you that if you get the "I can't" attitude out of your mind you might be surprised to find that no one is a born runner but you train to run. Signing up for a run is the BEST motivation to start running and there will be people at each race that are at different levels in running abilities. You will always be faster than some people and slower than others it's all about you and your personal goals and records. You are only competing against yourself and this is a sport like many others that you will get out what you put in. Start off slow and build your lungs and legs and plan your run for 5 weeks form the day you plan to start running then sign up for a 5K. It all starts with a goal, a plan and dedication but by posting your plan on the fridge or somewhere you will see it everyday you are more likely to hold yourself accountable. This plan is to train for a 5K in 5 weeks and it is best done at your own pace. There is not a right or wrong way to complete this plan this is just a template so if you need to increase the walking then do it.

MONDAY: 5 min Walk (warm-up)
                    30 min Run (1 min run/2 min walk) repeat until 30 min is reached

TUESDAY: 50 Lunges (alternating legs)
                     40 Jumping Jacks
                     30 Squats
                     20 Full Sit-ups
                     10 Push-ups
             *Repeat circuit 4 times

WEDNESDAY: 5 min Walk (warm-up)

                           30 min Run (1 min run/2 min walk) repeat until 30 min is reached 


THURSDAY: 30 sec Plank
                        30 Crunches 
                        30 Bicycle crunches 
                        15 Full sit-ups 
              *Repeat circuit 5 times 


FRIDAY: 5 min Walk (warm-up)
                30 min Run (1 min run/2 min walk) repeat until 30 min is reached 


SATURDAY: REST DAY 


SUNDAY: 5 min Walk (warm-up) 
                  30 min Run (2 min run/2 min walk) repeat until 30 min is reached 




This will be for the first week of the 5-week training program and will increase over the next 4 weeks. Remember to sign up for your 5K and let me know which one you chose and if you have any questions  about running. It's important to start slow and listen to your body the right kind of running shoes are also important so find a running specific shoe. I've found that any shoes that aren't labeled running shoes can increase the strain on your body so find something that works for you. I'll keep you posted with some of the most common running questions and running tips but, let me know if you have any that I've missed . Happy running and remember that runners are made and not born.


MORNING POWER OMELET 

Ingredients

• ¼ cup egg whites (sometimes I add in a full egg, with the yolk)
• 1 handful of baby spinach
• ¼ teaspoon (about a pinch) onion powder
• ¼ cup halved cherry tomatoes
• ¼ cup shredded low fat (or skim) grated mozzarella cheese 
• Note: A few vegetables I like to sub in are steamed asparagus, sautéed mushrooms, or steamed broccoli.

Instructions

1. In a bowl, beat together the egg whites, spinach and onion powder.
2. In a small skillet coated with olive oil cooking spray over medium heat, pour in the egg mixture and cook for about 2 to 3 minutes. 
3. Flip with spatula and cook another 2 minutes. (At this point it will look like a big egg pancake. Yum!)
4. Reduce heat to low and sprinkle on cheese and cherry tomatoes and then fold omelet in half (one side over the other). Cook for another minute or so to allow cheese to melt and then serve. 
5. Add salt and pepper to taste. Enjoy!

This omelet is really simple, quick, and very easy to make! Plus, it’s a great way to kick start your day. The best part? You’ll notice that the egg + veggie combo will keep you feeling full longer. Found on Lauren Conrads website.

IF YOU WOULD HAVE STARTED RUNNING WHEN YOU FIRST THOUGHT ABOUT IT THEN YOU WOULD BE DONE BY NOW !!!