Run With Me!:) Week 4 Session 3

Are you looking forward to tomorrows run?? I know I am :)

Here is the break down:

Time: 40 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes Walk: 3 minutes 

Repeat run/walk segment 6 times 

Cool Down: walk slow and easy 5 minutes 

Stretch: 5-10 minutes :)

Enjoy this easier day and your weekend and next week we will be stepping it up a bit:))

Get Outside and Get Active:))

Summer is just around the corner... Honestly:))

It's my absolute favourite time of year:)

So many things to experience outdoors.

Love picnics by the water:)

This year I already have plans to do a tree top obstacle course, tubing down the gaspereau river, beach time always!!, (I'm so lucky to live by the ocean:), tidal bore rafting, mud sliding, trail biking, kayaking, hiking!!  Fitness does not have to be kept indoors:)

Get out and explore!

The link below has even more outdoor ideas:)

http://www.mindbodygreen.com/0-13935/11-things-youve-got-to-try-before-summer-ends.html

Revitalizing Green Tea and Pineapple Smoothie

Found this on mind body green one day and decided to give it a go.  It's quite refreshing and would be wonderful outside on a warm sunny day.  It has antioxidant properties, anti inflammatory properties from the bromelain in the pineapple; as well as manganese for no e health.  

Serves 2-4

2 cups frozen pineapple

Handful spinach

About 8 mint leaves

1/4 cup raw shelled hemp seeds

1/4 cup cold green tea

1/2 cup original unsweetened almond milk

1.  Add all to blender, ensuring pineapple is on bottom.  Blend together until creamy.

Benefits of green tea

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

Benefits of hemp seeds

http://www.24monthmiracle.com/raw-organic-hemp-seeds.html

Run With Me!:) Week 4 Session 2

Here it is :)

Breakdown for tomorrow's run.

Time: 30 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes. Walk: 2 minutes

Cool Down: Walk slow and easy 5 minutes 

Enjoy!:)

Rolling out the foam Roller

Here are a couple of links to videos showing how to use the foam roller.

It's a great tool to invest in for any athlete.

It gets deep into your muscles where stretching alone won't.  I like to incorporate both:)

The following links are mainly focussing on your lower body.

 http://m.youtube.com/watch?v=uLsCTc1zY2Q

http://m.youtube.com/watch?v=eREWF6sLfU8

A little article on foam rolling and why we should do it

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

Run With Me!:) Week 4 Session 1

Woooo!  Week 4 !  So Awesome:)

This week is an easy recovery week.  

Was anyone unsure of how they would do when they started?  

This week we will give our bodies an easier go a we prepare for the week ahead.  You've already come a long way since session 1:) Be proud of yourself and enjoy the week!!!

Break down of tomorrows run

Time 40 minutes 

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes Walk 2 minutes

Repeat run/walk segment 6 times

Cool Down:  Walk slow and easy 5 minutes

Stretch: 5-10 minutes 

Do not neglect the stretch and if you're having a problem area pay extra attention to it ( like me and my right calf).

Later I will post a link on how to roll out muscle tightness.

'Believe in yourself!  You CAN do ANYTHING that you want.  Work hard...stay DEDICATED...stay MOTIVATED.  Be patient because the results will start to show.'

Run With Me!:) Week 3 Session 3

Wow...already 3 weeks into the lean to run program! Time flies when you're having fun:) How's everyone feeling? 

Here is the breakdown for tomorrows run

Time: 40 minutes

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes.  Walk 2 minutes

Repeat run/walk segment 6 times

Cool down: Walk slow and easy 5 minutes

DON'T FORGET Those STRETCHES!:))