We all know the benefits of having a carrot dangling in front of us. Whether it be a cool medal, a pampering post-race massage or the satisfaction of finishing an event, a goal will help fuel your desire to run. The first thing you may notice in the goal above is there isn't a promise of learning to run 30 minutes in two and a half weeks and the ability to leap tall buildings in a single bound. I don't roll that way. In fact, I don't because that was my strategy when I first tried to learn to run and it ended in tears and failure every time. It wasn't pretty. The goal to run 30 minutes in two to four months may not produce the same amount of searches online, but it will produce a lot more runners who love to run and who perform well. When you love something, you want to more of it. When I say a smart goal, I mean setting a target without an exact date. Let's face it--how many of you are able to arrive on time in air travel. Learning to run works the same way. Life happens, a lack of sleep kills your energy and your performance and motivation are affected by a number of other variables. If you run with the flow of your life and the proper rate at which your body can adapt to running, you will progress more efficiently and have more fun along the way. This means pushing on the days you feel good and easing back on the throttle when you are having a day that makes your head spin.
20-Minute Meals by Samantha Coogan, MS, RDN, LD Black Bean Soup Ingredients • 3 (15 oz) cans organic black beans, with liquid • 2.5 cups organic salsa • ½ cup chopped fresh cilantro, loosely packed • 2 tsp. ground cumin • 1 clove garlic, minced • Garnish: more cilantro, shredded cheddar, dollop of Greek yogurt […]
3 Killer Calf Movements by Samantha Coogan, MS, RDN, LD 1) Jump Rope • Try jumping about an inch off the ground and landing on the balls of your feet/toes (stay off your heels). • Also, be sure to stabilize and brace for your landing by having a slight bend in your knees, and this […]
6 Ways to Reduce Stress by Samantha Coogan, MS, RDN, LD 1) Deep Breathing Focusing on deep, slow breaths with your eyes closed can really help you regain your composure and relax the body. Similar to a deep breath you’d take during physical stress (exercise), you can do the same with mental/emotional stress. 2) Talk […]
Quinoa Crockpot Recipes by Samantha Coogan, MS, RDN, LD Quinoa Primavera Ingredients • 1½ cups quinoa, uncooked • 1 lb. boneless skinless chicken breasts • 4 cups + 3 cups chicken broth • 4-6 cloves garlic • Salt and pepper Before serving: • 1 tbsp. grapeseed oil • 1 bunch asparagus, cut into bite sized […]
Pool Noodle Olympics by Samantha Coogan, MS, RDN, LD Turn your backyard into the next Olympic arena. These activities would best be done on grass (maybe with a sprinkler on for some added flair) however, you could also do these around the pool. Just be careful not to slip and fall on the wet deck. […]
Well where do I start.
It has been a hard few months. Hit by illness after illness all stress related my training kind of went out the window.
I restarted everything from the middle of January when I was able to train…Continue
On a visit to my parents we went to a local restaurant to eat dinner. My parents being in their sixties, we ended up at a place, well let’s just say the Seinfeld's would go there for the early bird special. I have always been a people…Continue
After a year of waiting for UFC fit to be available in the UK, it is finally here!
Both my boyfriend and I have decided to do it together and ordered ours last week. It arrived on our doorstep last weekend. We were itching to get started…Continue