Archive | October, 2012

Running Tips

15 Oct

Here are some tricks I’ve uncovered over the past few years on how to get the most out of your running:

1. Find some good shoes- While you may think of your shoes merely as a fashion statement, they are really important to the health of your legs. Most runners, especially those who get lots of mileage, will need lots of heel support. Personally, I like a light shoe; however, this often becomes a problem when it comes to support. If you don’t get enough support from your shoe it is likely that you will get shin splints, a painful condition in the shin that results from lots of running on hard surfaces. (I’ve experienced this firsthand and it’s rough.)

2. Vary your workouts- It’s good to mix up your running routine. Maybe run five miles medium pace one day and 4 miles with an  increasing pace the next. If you keep running the same amount and pace everyday your body will become accustomed to it and you will have a hard time continuing to increase your cardiovascular endurance. Plus, running the same thing every day is boring, so mixing up your workout should motivate you more by giving you new scenery.

3. Make goals- Having something to work toward will push you when you run. Keep track of how fast and far you run and work to beat your times. I like to use the Nike+ app on my iPhone which is connected wirelessly to a little chip in my shoe. It keeps track of my pace at every part of my run, my distance, and my calories burned.

4. Listen to music- Sometimes it’s nice to be able to tune out that little voice in your head telling you to stop. Some great pump up music or just music that you really like can greatly improve your running performance.  Listening to music while you run will help you de-stress so that you’re not flexing, which will in turn give you more energy.

5. Take a friend- Many of my best runs have occurred with a friend by my side. If you can find someone around the same fitness level as you, having a buddy will help keep you going. If you have a friend, not only do you have someone to talk to, but you also have someone to motivate you if you start to slow down or slack off. This extra encouragement is a great asset to have while running, as self-motivation can only get you so far.

I hope these tips help 🙂 Have fun running.

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Fresh! Healthy Vending

14 Oct

I recently started a nutrition club at my school and one of our main goals for the year is going to be to get one of these:

It’s a healthy vending machine by Fresh Healthy Vending!

The top couple shelves are kept at room temperature for chips and snacks while the bottom shelves are kept cool for refrigerated items like juice and yogurt. I think this machine is pure genius. Not only is it awesome, but supposedly, they will give us this vending machine for free as long as the vending machine will get enough business. We still have to pay for the snacks and drinks, but we will both get parts of the profit. I am so excited to see if my principal will approve this as it is already in one of the nearby high schools. AHH YAY this is so cool. 

Healthy Breakfast Choices

9 Oct

Breakfast is my favorite meal by far, and I love to start the day off with healthy, yummy foods. Here are some of my favorite choices:

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  • Bagel with peanut butter and sliced banana (This one is my absolute favorite, lately I’ve been using mini cinnamon raisin bagels and it’s soooo goooood.)
  • Apple and almond butter sandwich on cinnamon swirl bread
  • Yogurt with fruit and granola
  • Mix of cereal with sliced bananas and vanilla/plain yogurt smoothie instead of milk (I like to mix Cheerios, Special K Oats & Honey, and Special K granola. By using a yogurt smoothie instead of milk it makes the whole meal a lot sweeter. It also makes the boring meal of plain old cereal and milk a lot more exciting.)
  • Omelette with cheese, meat (ham, bacon, or sausage), and sometimes spinach
  • Egg, meat, cheese, and spinach on an english muffin or bagel flat
  • Breakfast burrito with egg, meat, and cheese
  • Fruit salad (I like to mix grapes, cantaloupe, mango, peach, strawberries, and blueberries)
  • Toast with butter and jam (Raspberry is a personal favorite. Usually I have toast when I have fruit salad, just for a more filling meal)
  • Trail mix with almonds, cashews, yogurt covered raisins, and peanut butter chips (I usually grab this for a light breakfast on days when I go for an early run.)
  • Smoothie with yogurt (banana & strawberry, banana w/peanut butter, mango & peach)

I like bananas a lot in case you can’t tell. 🙂

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