Tip of the Week!

After vigorous exercise you have a 30-minute window in which to adequately refuel your glycogen and muscles and maintain your metabolism.  So the next time you are planning a training run, bike ride, swim or hike,  have a snack (a mix of carbs and protein) plus plenty of H2O handy.  Your depleted body with thank you!

Now go run!

Keli 🙂

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Run for the Seals!

Here is a great race for March!  It’s not only short but the location is post-card pretty!

The Run for the Seals benefits the Marine Mammal Center.  Check out their website or click here for more details!

Now go run!

Keli 🙂

January Blahs

By now, Christmas is stashed back in its box, the tinsel is vacuumed, less desirable items returned and now it’s the middle of January.  The.  Middle.  Of.  January.  Blech.

After my marathon last month I’ve taken some well-earned (I think) rest and have been spending more time at the gym on the elliptical.  Doing this a few times a week allows me to get my cardio training done while I read and study for my personal training certification.  It’s the perfect place to study undisturbed for 45 minutes or so.  (If you see me at the YMCA mouthing words and touching my body parts I’m not a weirdo, I’m just studying!)

I was at the YMCA yesterday morning, studying while on the elliptical and I was on it about 10 minutes when I realized that while I was going at a good clip, I wasn’t sweating or breathing very hard.  Wow.  I may have well been sitting on my butt at home watching tv!  I wonder how long I’d been slacking and immediately cranked up the intensity to a more challenging level.   Finally breaking a sweat I realized I’d fallen into the cardinal trap – routine.  I had been hopping on the machine, setting the intensity and incline at the same level every time.  I’d gotten (dare I say it?)  lazy.

So here’s something to try the next time you are working out.  When you hop on the treadmill, elliptical, bike or stair climber, add some intensity to your workout.  Mix it up a bit, make it a bit harder for a few minutes at a clip and give yourself an extra push.  Do this every other workout and you’ll see better results and increased fitness in no time at all!

Now go run!

Keli 🙂

Tip of the Week!

 

The easiest way to stay on track with healthy eating is to get into the kitchen and prepare your own meals.   Only then can you control the amount of added sodium, fat and sugar.

One of my favorite resources for healthy cooking is Cooking Light Magazine.  It’s chock full of meal plans, healthy cooking tips and tasty recipes.  Whether you need a 5 ingredient dish or are more adventurous you can find what you need.

I also like the Eat-Clean series by Tosca Reno.  It’s based on the whole foods concept of eating, fresh fruits, veggies, lean protein and complex carbs combined to create filling and very healthy meals.

Now go run!

Keli 🙂

Train For A Tri

I volunteered to help put together a training program for a sprint triathlon for a few pals of mine.  While levels of fitness and confidence in the group vary the level of enthusiasm is high! I am know that by following our 11-week plan and with the help of my triathlete friends (thanks so much to Jacqueline for her help and training tips) we shall be triumphant!

I’m a firm believer in “the more the merrier” concept so let me know if you want to join in our training.   Email me and I’ll keep you in the loop with training dates, schedules and race details.

Now go run!

Keli 🙂