Tips

This page is dedicated to sharing some tips for workouts and exercise ideas.

Reasons to start Running

Use a running program. It gives you a slow build up to reduce the chance for injury
Start with a run/walk program start slow don’t over do it.
Check your pulse. To calculate your pulse Subtract your age from 220 then take 3/4 of that.
Keep a running log. Keep track of your progress. Distance, time, type of workout, pulse, wt, and shoes
Listen to your body. you will get tired during and after a run. if you get dizzy or develop chest, back or leg pain get checked out.
Low Intensity. Start low many runners quit if intensity is to high i n trying to reach goal to quickly.
Regular workouts. key to progress. For instance it is better to run 3 or 4 times for 30 min rather than to run for 2 hours straight.
Set attainable goals. ( run 3 times a week , lose wt,finish a 5k,improve your PR) When you reach your goal treat yourself to something.
Do not be discouraged if you don not lose weight immediately.
Combine exercise with proper diet.
Warm up and cool down before and after a run.
Cross train. Bike,Swim,Hike.
Involve family or friends. it is always better to run with someone. Also it gives you an accountability partner to help you stay motivated

Here is a quick and easy smoothie I make after most of my runs.

The only hardware you need is a blender.

Place a handful of Frozen Strawberries into the blender

Add a cup or so of Milk, I use whole, but feel free to use whatever kind of milk you like.

Add a couple of scoops of Strawberry Yogurt

A Splash of Juice (Apple, Cranberry, or any other Juice) This is optional, as sometimes I have no Juice in the Fridge

Give it a few pulses to get the Berries Mashed Up Some, Then turn the blender on until it’s to the consistancy you like.

After all that’s blended I usually add some crushed ice and pulse it a few more time.

Pour into a big glass and enjoy.

Substitute mixed berries and any flavor yogurt to give it your own flair. I also sometimes add a banana.