Om 4: One Move, One Mantra, One Must-have!

Crunch on the Run

By NikkiFitness

 

What if you could call yourself a runner? Ever dreamed of jogging a mile without stopping? If these goals seem out of reach, read on, and reach for your sneakers…

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Running is as inexpensive as buying a good pair of running shoes and it’s as easy as setting aside 30 minutes. It’s a priceless way to see new cities when you travel, you can bond with a significant other or jogging friend while working out where you live, many people find it therapeutic to run alone and/or out in nature (I solve my problems and get great ideas while running solo and thinking). Running is a mood-booster as well. If you have a treadmill or a gym membership, you can do it even on a rainy day or icy day. Running makes you lose fat and builds great leg and abdominal muscles. Some days you can do longer distance, some days shorter speed intervals. Some days you’ll take off on flat pavement, on others find winding trails and hills. I even train clients to jog and then add in push-ups, planks, triceps dips and lunges on park benches. You can make it even more special by signing up for fundraising races for a good cause and participating in mud runs or color runs with paint splashed on you for each leg of the race. (Your body will look toned and lean, while all covered in mud and paint for those race selfies!)

 

Get started: People often ask me what running shoes I use. That’s like asking me what toothbrush is the best. Sneakers that work for one person won’t be ideal for another, because it depends on your body’s needs. Visit a runner or athletic shoe shop and have them watch you run and measure your needed amount of arch support to find the best pair for your body.

 

 

Move- Try these running workouts for 30 minutes a day.

 

Week 1: Start speed walking for 30 seconds hard, 30 easy. Do this 5 days a week.

Week 2: After the first week start speed walking for 2 minutes, then take 30 seconds easy.

Week 3: Time to jog.  Go back to 30 seconds on, 30 off. Then jog 2 minutes the next week and walk for 30 seconds between intervals.

Week 4: Jog for 5 minutes at a time and take 30 seconds to recover.

 

After a month try your first mile, or run for 10 minutes without counting the distance. Keep adding on to your time jogging and eventually you’ll be able to jog for 30 minutes straight!

 

 

Mantra-

Working out: First you feel like dying, then you feel reborn! (So push through the days when you feel like it’s too hard, and you’ll be rewarded during and after later workouts.)

 

 

Must-try-

You hear about adding more fruits and vegetables to your diet, but that banana got smashed in your bag yesterday and today those strawberries are a mushy mess by the time you unpacked them. Forget the mess and get crunching while you’re on the run with a new food brand of freeze- dried fruit called Crunchies! I discovered these while adding in more plant-based food to my diet as I began nutrition school. They are so good that my 6 year-old’s soccer team was fighting over the bag last week. The fruit is sourced from all natural fruit and veggies – and the company owns heir own supply chain “from field to fork!” They taste fresh and sweet no matter which kind you try, from mixed fruit to strawberry, to pineapple or even beets! At about $5 per bag and 40 calories with 6 grams of sugar per serving Crunchies “beat” the mushy banana any day.

 

https://www.crunchiesfood.com

Also at Walmart, Amazon and more.

 

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