Advancing into a Healthier Lifestyle by implementing a combination of diet, hydration, fitness, sleep, and stress management, all the while trying to find ways for feed America through charity. You will also find helpful tips, new creative meals, inspirational conversation, motivation and 5k training help. Spread the running joy!
Wendsday, January 1, 2013: Stretching and body exercise.> Upgrading ab workout.
Thursday, January 2, 2013: BEST TIME EVER! 21:10 minutes
Blasting through the first training day of 2014!!
Minus one minute from this clock time, due to not starting right away.
(I will hopefully be getting a wrist band time and lap tracker soon, this would eliminate error in tracking my times, therefore being more accurate).
If you have any suggestions on a wrist band time and lap tracker please let me know! Thanks!
With welcoming in this awesome new year of 2014, I ran my best time yesterday night.
It was my very first day having my one and only running with me at my side! I was so ecstatic and happy to have his company. Although he was much faster than I am. :) He gave me motivation and pushed me to run harder. I couldn't ask for a better partner because with him doing this I ran my fastest time ever. It felt great to have my life partner as my running partner too, which made me even happier knowing I have the best partner in the world. We both had our head phones in and our music jammin. As we passed each other we would give smiles and thumbs up for motivation and communication. My run last night was one of the funnest runs I have had in a very long time. I am so excited to go again tonight with him and will be preparing to run harder.
Though, I did hurt my knee somehow. Late last night before bed, my knee started to ache and cause me pain. I wasn't sure why it started to happen as I didn't twist, pop or have anything unusual happen on our run. We woke up in the morning for an early run and I could hardly move my knee/ leg because of the pain. I elevated it and started icing and heating it, as well as I will be taking advil. I have also started to walk more this morning stretching my knee out. By doing all this it is starting to get a bit better. Hopefully by the end of the day I will be ready to run again when he is ready for our daily run.
Minus about a minute from this time as I started my clock before we actually left and started our run. Which would make it 21:10 Definitely my FASTEST time!!!!!
WWWOOOOOO HHHHHHOOOOOO
Keep up the good hard work and stick with your dedication!
Are you feeling sore today? Maybe just stiff again from a rough nights sleep.
Check out this HELPFUL Chart. I found this useful after a bad nights sleep for stretching. You can also relate most of these stretches to yoga moves. Keeping your body flexible is beneficial for improving your running times.
Here are the yoga stretches I use to stretch out my back. These moves help relieve my back pain with out having to take any over the counter medicine.
I also do a lot of these daily when returning home from my runs. Very relaxing and great for cool downs. Spread the running joy!
A huge part of my 5k training is in my diet as well. Here are two wonderful warm breakfast choices that are not only comforting for the soul but, they also both have great nutritional benefits. It is a toss up between the two of which one is my personal favorite but, currently Cream of Wheat is in the lead, mostly because I am out of Oatmeal. +Runner's World Magazine
A great factor about the two cereals is that you can easily add fruits to sweeten it up instead of the regular white or brown sugars. Blueberries are always a nice choice. By understanding what is in the food you eat you can easily boost your weight loss and improve your fitness level. Knowing what foods will provide you with energy and repair your muscles from a hard work out is greatly beneficial for an overall life style change.
In comparing Cream of Wheat to Oatmeal you will find that both are very low in Saturated Fats, as well as Cholesterol.
Other Common Comparisons>
C.W ........ Oat.
Calories
149........ 307
Carbs
32g........ 56g
Protein
4g .......... 11g
Cream of Wheat is shown to be a good source of Riboflavin, Calcium, Vitamin A, Thiamin, Niacin, Vitamin B6, Folate, and Iron. Oatmeal is also a good source of Dietary Fiber, Phosphorus and Selenium, along with Manganese.
Get creative by adding some yummy fruits and nuts too!
Cream of Wheat, Bananas and Raisins!
Oatmeal, Raspberries, Strawberries, Blueberries, Apples, and more!
"In daylight hours, refresh yourself of these things to do in an emergency situation... This is for you, and for you to share with your wife, your children, & everyone you know. After reading these 9 crucial tips, forward them to someone you care about. It never hurts to be careful in this crazy world we live in.
1. Tip from Tae Kwon Do :The elbow is the strongest point on your body. If you are close enough to use it, do!
2. Learned this from a tourist guide. If a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM. Toss it away from you... Chances are that he is more interested in your wallet and/or purse than you, and he will go for the wallet/purse. RUN LIKE MAD IN THE OTHER DIRECTION!
3. If you are ever thrown into the trunk of a car, kick out the back tail lights and stick your arm out the hole and start waving like crazy.. The driver won't see you, but everybody else will. This has saved lives.
4. Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their checkbook, or making a list, etc. DON'T DO THIS!) The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side, put a gun to your head, and tell you where to go. AS SOON AS YOU GET INTO YOUR CAR , LOCK THE DOORS AND LEAVE..
If someone is in the car with a gun to your head DO NOT DRIVE OFF, Repeat: DO NOT DRIVE OFF! Instead gun the engine and speed into anything, wrecking the car. Your Air Bag will save you. If the person is in the back seat they will get the worst of it. As soon as the car crashes bail out and run. It is better than having them find your body in a remote location.
5. A few notes about getting into your car in a parking lot, or parking garage: A.) Be aware:look around you, look into your car, at the passenger side floor , and in the back seat. B.) If you are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars. C.) Look at the car parked on the driver's side of your vehicle, and the passenger side.. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)
6. ALWAYS take the elevator instead of the stairs. Stairwells are horrible places to be alone and the perfect crime spot. This is especially true at NIGHT!)
7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; and even then, it most likely WILL NOT be a vital organ. RUN, Preferably in a zig -zag pattern!
8. As women, we are always trying to be sympathetic: STOP It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked 'for help' into his vehicle or with his vehicle, which is when he abducted his next victim.
9. Another Safety Point: Someone just told me that her friend heard a crying baby on her porch the night before last, and she called the police because it was late and she thought it was weird.. The police told her 'Whatever you do, DO NOT open the door..' The lady then said that it sounded like the baby had crawled near a window, and she was worried that it would crawl to the street and get run over. The policeman said, 'We already have a unit on the way, whatever you do, DO NOT open the door.' He told her that they think a serial killer has a baby's cry recorded and uses it to coax women out of their homes thinking that someone dropped off a baby.. He said they have not verified it, but have had several calls by women saying that they hear baby's cries outside their doors when they're home alone at night.
10. Water scam! If you wake up in the middle of the night to hear all your taps outside running or what you think is a burst pipe, DO NOT GO OUT TO INVESTIGATE! These people turn on all your outside taps full blast so that you will go out to investigate and then attack. Stay alert, keep safe, and look out for your neighbors! Please pass this on. This e-mail should probably be taken seriously because the Crying Baby Theory was mentioned on America 's Most Wanted when they profiled the serial killer in Louisiana."
To jump start this wonderful new year I have created a fantastic Plank Challenge Calendar! Plank is, and always has been, by far my favorite core exercise. I love it because I can feel the burn which gives me instant gratification towards my self esteem and weight loss goals. Feeling the burn shoots the endorphins up and really gets you in a great mood. You can be proud of yourself as you will be sore. This is a reminder of how much you kick butt!!
Below is the calendar if you would also like to upgrade your ab routine and jump start your fitness for the new year with this awesome plank challenge!
Have fun! Spread the running joy! ~Maddie J.
Known Benefits of the Plank Exercise are:
1) Convenient: You do not need a gym for this one. Just lay out the yoga mat and start planking.
2) Flexibility: This exercise targets your posterior muscles through out your body.
3) Plank also helps improve your posture because it activates your core muscles, which stabilizes your spine and hips.
4) Like i mentioned above Plank is my favorite exercise because it makes me feel good. This may be due to the fact that plank stretches muscles that are known to commonly stiffen throughout the day leading to stress.
5) And of course, plank strengthens your midsection, upper-body and lower-body muscles.
Eggs are known to be a great source of fat, proteins, and vitamins. The proteins found in eggs help you build muscle, along with making you feel fuller longer while staying energized. This can help you maintain a healthy weight. In fact, eating eggs for breakfast reduces hunger and decreases calorie intake. The proteins found in eggs also provide steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy crash as blood sugar levels drop. Eggs also provide varied amounts of multiple B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.
The protein from eggs has been shown to help kids and active adults build muscle strength, and older adults in preventing muscle loss.
With all of this in mind, boiled eggs are a great snack if you want to stick with your diet. They taste yummy and are quick and easy to make, as well as store. BUT, the most difficult part about them is peeling the shells. I had one boiled egg for breakfast and one for lunch. Both times were difficult for me to peel. This is not a norm for me. I usually have no problem. Though lately this has not been the case.
So this post is for the Dreaded Egg Peel.
Within my research of how to peel a boiled egg properly, I have found a couple ways that have been proven to work.
Here is the first way I found. Check out this video! What a fun demonstration! If your as talented as this guy you might give this a try. But I wouldn't recommend doing this when cooking for other people, also you should probably rinse it before eating.
For those of you who would prefer or don't have the lung capacity size of Tim Ferris just try adding 1 tsp of baking soda to your water to help rase the ph and reduces adhering. Finally, as you cool your eggs with cold water and ice cubes, crack them. This crack allows water to enter under the shell also reducing adhering of the shell to the egg. You can even use this method on pre boiled eggs as well. Crack the egg when your ready to eat it/ use it peel a few pieces of shell off, run water over egg with crack, then begin to peel. This works very well! No more dreaded egg peeling!
Alright, now go try these tips and let me know how it goes!
Which did you choose? Did it work? How did you use your boiled eggs?
In a recipe? Deviled Eggs? Egg Sandwich? Salt and Pepper?
Have fun with all your great energy from your eggs!
