In today’s fast-paced world, ensuring you’re eating nutritious meals can seem like an impossible task. However, the secret to consistent, healthy eating isn’t elusive; it’s all about meal planning. With a bit of strategy and a touch of creativity, anyone can master the art of meal planning. In this guide, we’ll uncover three straightforward steps to help you meal plan effectively, ensuring you not only eat well but also save time and money.
1. Understand Your Dietary Needs
Evaluate Your Current Diet: Before diving into meal planning, take a week to track what you eat. Understand where you might be lacking nutritionally. Are you getting enough protein? Too many carbs? Not enough veggies? Understanding your current habits is the first step towards creating a more balanced diet.
Consult Dietary Guidelines: It’s essential to be aware of general dietary recommendations for your age, gender, and activity level. For instance, the average adult needs a certain amount of vitamins and minerals daily. Tailor your meal plan to meet these guidelines.
Factor in Personal Preferences: Just because something is nutritious doesn’t mean you’ll want to eat it. Make sure your meal plan includes foods you enjoy. This will make sticking to it much easier.
2. Schedule and Strategize
Choose Your Planning Period: Some people prefer to plan meals weekly, while others like looking a month ahead. Choose what works best for you. Remember, consistency is key.
Diversify Your Meals: Variety is not only the spice of life but also key to a balanced diet. Make it a point to introduce new recipes and ingredients regularly. This will ensure you get a range of nutrients and prevent mealtime monotony.
Plan for Leftovers: Cooking every day can be exhausting. Why not double a recipe and have leftovers for the next day? It’s a time-saving strategy many meal-planners swear by.
3. Efficient Grocery Shopping
Make a Detailed List: Based on your meal plan, create a comprehensive grocery list. Organize it by categories (produce, dairy, grains) to make your shopping trip more efficient.
Stick to the Perimeter: Typically, the healthiest foods in a grocery store, like fresh produce, meats, and dairy, are located along the perimeter. Shop these areas first before venturing into the aisles.
Buy in Bulk: Purchasing items like grains, nuts, and seeds in bulk can save money. Plus, having these staples on hand can simplify future meal planning.
4. Smart Storage and Prepping Tips for Meal Planning
Utilize Clear Containers: Storing ingredients in clear containers allows you to see what you have at a glance, reducing waste and making meal prep more straightforward. I love this glass set with dividers and stackable lids….
Prep Ahead: After shopping, wash and chop veggies or marinate proteins. This up-front effort can save heaps of time during the week.
Label Everything: Especially if you’re freezing meals, labeling containers with the date and meal name can be a lifesaver. This ensures you always know what’s ready to eat.
5. Don’t Forget Snacks and Drinks
Plan Healthy Snacks: Meal planning isn’t just about main courses. Don’t forget to plan for nutritious snacks that align with your dietary goals.
Stay Hydrated: Remember to drink enough water throughout the day. Often, our bodies can mistake thirst for hunger.
6. Adapt and Adjust
Review and Refine: At the end of your planning period, evaluate what worked and what didn’t. Were certain meals a hit? Did some recipes take too long? Use this feedback for future planning.
Stay Flexible: Life is unpredictable. If a day doesn’t go as planned, don’t stress. Move meals around if necessary.
7. Engage with the Meal Planning Community
Join Online Groups: Many online communities and forums are dedicated to meal planning. Join these groups for inspiration, advice, and support.
I recently found this great site, Budget Bytes, and have been working my way through their awesome meal planning guides! Check them out!
Share Your Successes: Got a recipe that’s a hit? Share it! By engaging with others, you’ll find new ideas and keep the process exciting.
Conclusion
Effective meal planning isn’t about rigid restrictions or culinary perfection; it’s about preparation, strategy, and flexibility. By understanding your dietary needs, scheduling smartly, and shopping efficiently, you’ll set yourself up for nutritional success. Remember, every good meal plan begins with a commitment to healthier choices. With these three easy steps, you’re well on your way to better eating habits, a healthier lifestyle, and, of course, delicious meals. Happy planning!
1. Supercharge Your Metabolism by Working Out Early
Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.
2. Boost Mental Clarity and Focus
Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.
3. Cultivate a Consistent Routine
Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.
4. Experience Quieter, More Focused Workouts
Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.
5. Improve Sleep Quality
Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.
6. Unlock Time for Other Priorities
By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.
7. Foster a Positive Mindset
Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.
8. Harness the Power of Nature
For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.
9. Amplify Long-term Health Benefits
Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.
Early Morning Running
BioLite No Bounce Headlamp is a Must
Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.
Conclusion
Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.
Introduction: The Balance Between Strength Training and Race Prep
When training for any race, it’s not just about racking up the miles. Strength training plays a vital role in building the muscle and joint durability needed to see you through whatever distance your race is. But how often should you be hitting the gym when your primary focus is on the mileage? We believe somewhere around 2-3 days per week is best. In this article we’ll break down why you need strength training at least 2 days per week to run your best race.
When’s the next one?
The Importance of Strength Training in Race Prep
Injury Prevention: Strength training helps in reducing the risk of injuries by improving muscle balance and joint stability.
Improved Performance: Building muscular strength can enhance your running efficiency, building capacity for speed as well as endurance.
Enhanced Fat Burn: Incorporating weights helps in developing lean muscle mass, which can boost your metabolism and enhance fat burning.
Strength Training: Quality Over Quantity
Before we dive into the ideal frequency, remember that it’s not about how often, but how effectively you train. Aim for total body strength training 2-3 days per week. Incorporating a mix of compound exercises with functional movements is key. By functional we mean movements that have some similarity to the mechanics of running, such as squats, lunges, planks, rows, hip bridges, etc.
The Ideal Strength Training Frequency for Runners
For most runners prepping for a race, strength training 2 to 3 times a week is optimal. This allows you to reap the benefits without overtaxing your body. Try to spread the sessions out with at least a day of doing something else or resting in between strength sessions. Many people like strength training every Mon, Wed, Fri; or every Tue, Thu, Sat. More options for splits are below.
Breaking Down the Weekly Routine
Here are some examples of how you can break up your total body lifting routines for lots of complementary variety:
Warm up – you can use the same warm up for each day:
5 minutes light cardio, any type
Foam roll 30 seconds each on calves, quads, and inner thighs
1 set of 10 each – bird dog, plank walk out, fire hydrant, high knees, butt kicks, green band side shuffle, arm circles, arm hugs, body weight squats, lunge + twists
Here are some different ways you can split up some exercises throughout the week for variety and overall balance:
Strength Training Splits for Building Muscular Strength and Endurance
Day 1: Total Body Traditional Weight Lifting- 3 sets of 10 each of squats, lunges, overhead press, chest press, planks, side planks, farmer carries, etc.
Day 2: Total Body Traditional Weight Lifting – 3 sets of 10 each of deadlifts, step ups, hip thrust, rows, pull ups/pulldowns, woodchops, clamshells/abduction machine, etc.
Day 3 (Optional): Bodyweight & Plyometric Workouts – Engage in bodyweight movements that challenge stability and get the blood pumping: go for timed rounds of 30-45 seconds on with 15-30 seconds off: rotate pushups, box jumps/step ups, rope battle, burpees, speedskaters, renegade row, kettlebell swings, etc.
Here are some options for how to break up your week with 2 days of strength training:
Here are some options for how to break up your week with 3 days of strength training:
Option 1: 3 Strength training, 3 runs, 1 off
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Strength train
Run
Strength train
Run
Strength train
Long run
Off
Option 2: 3 Strength training, 2 runs, 2 off
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Off
Strength Train
Run
Strength Train + Cross Train Cardio
Off
Strength Train
Long run
Scheduling: Timing Strength Training for Race Prep Right with Your Weekly Runs
Avoid strength training on your long run days. Many runners will think of their “long run” day as the anchor of their training week and plan all the other workouts around it to ensure the focus is on being rested and ready for pushing mileage one day a week. Another good strategy is to follow a hard training day with an easier one, allowing your body to recover.
While a structured plan is essential, being in tune to your body’s signals is crucial. If you’re feeling fatigued, it might be worth skipping a strength session.
Cross-Training Cardio: The Added Advantage
On days you’re not strength training, consider other forms of cross-training like swimming, cycling, elliptical, or rowing. These can enhance your aerobic capacity without the impact stress of running.
Adapt and Modify
As you approach race day, you might want to taper down the intensity and frequency of your strength workouts to ensure you’re fresh for the race.
Common Myths Debunked
Myth: “Strength training will make me bulky and slow down my run.” Fact: When done right, it makes you stronger, not bulkier, enhancing your run efficiency.
Myth: “Running alone is enough for leg strength.” Fact: Running does build leg muscle, but for overall balance and injury prevention, targeted strength exercises are essential.
Conclusion: Striking the Perfect Balance
Training for a race is a balance of endurance, strength, and recovery. While the emphasis is undoubtedly on running, integrating strength training for race prep 2 to 3 times a week can drastically enhance your performance and reduce the risk of injury. Remember, it’s about harmonizing strength with stamina, ensuring that when race day arrives, you’re at your peak – both strong and swift.
Why You Need Strength Training at Least 2 Days Per Week to Run Your Best Race
Ever wondered why fitness enthusiasts are raving about interval training? Read on to uncover the science behind it and how you can get started!
1. Introduction to Interval Training
Interval training, often known as High-Intensity Interval Training (HIIT), is a form of cardiovascular exercise that alternates between intense bursts of activity and fixed periods of less-intense activity or rest. This is no new fad; athletes have been using this method for decades to push their limits.
Unlike regular workouts where you maintain a steady pace, interval training jolts your body with short, high-energy bursts. This change of pace offers numerous benefits, which brings us to our next point.
2. Top Benefits of Interval Training
– Boosts metabolism: Interval training creates an “afterburn” effect, also known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories even after you’ve finished working out.
– Saves time: Got only 20 minutes to spare? No problem! Interval training sessions can be shorter than traditional workouts, making them perfect for those tight on time.
– Enhances cardiovascular health: By pushing your heart rate during the intense bursts, you’re strengthening your cardiovascular system, helping reduce the risk of heart diseases.
– Improves endurance: Over time, interval training can help increase your stamina, allowing you to perform any activity longer without feeling worn out.
– Promotes weight loss: Along with boosting metabolism, the intensity of interval workouts can lead to increased fat burn.
3. How to Start with Interval Training
– Begin with a warm-up: Just like any workout, start with a 5-10 minute warm-up. This gets the blood flowing and preps your muscles for the action ahead.
– Determine your work-to-rest ratio: Beginners might start with 30 seconds of intense activity followed by 30 seconds of rest. As you progress, you can adjust this ratio based on your endurance.
– Choose exercises that challenge you: The key is to pick movements that get your heart rate up quickly. Think jumping jacks, burpees, or sprints. You can also alternate intensities on cardio equipment such as ellipticals, bikes, rowers, or stair climbers as well!
– Cool down and stretch: Finish with a 5-minute cool down and stretching session. This helps in muscle recovery and reducing soreness.
4. Conclusion
Interval training is more than just a trend—it’s a time-efficient and effective way to level up your fitness game. Whether you’re a seasoned athlete or just getting started on your fitness journey, consider incorporating interval training into your routine. Ready, set, HIIT!
Thinking about signing up for a race soon? Let finding this article be your sign from the universe to just do it! Already signed up? Great! Let’s go! Let’s get right to the point of this article, which is of course, how to get organized and prepare for any race.
Overview
Race medals display rack
It doesn’t matter whether your race is a 5k or a 100k, you will need to sit down and get organized. This process involves a few key steps, which we will break down in detail below.
Establish your timeline for training.
Assess your current capabilities.
Determine your goals.
Build your macro chart.
Figure out your weekly workouts.
Commitment and consistency.
Establish Your Timeline for Training
Start by taking your race date and plugging it on a calendar. From there, work your way backwards and count how many weeks you have to prepare. When I create this chart for myself or clients, I like to use a new google doc and build a table, creating a row for each week I have for training til race day. You can use any calendar that works for you though!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
Today!
2
3
4
5
6
7
8
5k Race! 🎉
Assess Your Current Capabilities
If your race was today, how do you think you’d do? It’s absolutely okay to not be race ready today, but it’s good to get a feel for how big the gap is between where you are now and where you want to be on race day with your fitness and endurance. If you already have a base of being able to run 3 miles without stopping right now, then you can start your mileage build up plan there!
Remember to gradually build, week by week. A good rule of thumb is around 10-15% increase at most each week. Meaning, you don’t go from 3 miles to 6 in one week! Something more like 3 to 3.5 or 4 would be much wiser. Make your increases incrementally to help you safely build endurance over time.
This is also a great time to think about visiting the doctor or getting some new blood work done IF it’s been a really long time since you’ve been or if you’ve had any health concerns since your last race.
Determine Your Goals
Are you trying to set a PR (personal record) for this particular distance? Or just finish without being miserable and sore for a week? Or something else in between? Having a clear vision for what your goals are will help you with planning your training. If you are trying to run fast and be competitive in this race, your training runs will need to be more intense and at faster paces. If you are just happy to finish and don’t care if you’re the last across the line, then your training runs will need to focus on just gradually building up the duration of your runs, with less emphasis on speed or tempo runs.
Build Your Macro Chart
This is where you figure out a rhythm for your training sessions. One successful method is to try to do similar workouts on similar days each week. This gives you structure and helps you with consistency week after week. For example, Saturdays are my “long run” days, because I have more time on the weekend. Here’s an example from an 8 week build up for a 5k race:
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Next, drill down a little on that chart and add detail to those workout plans. So for example, in the chart above, ST is strength training, so now we need to fill in what to do for strength training for a Monday or a Wednesday in any particular week. Decide what the warm up will be, followed by the exercises and how many sets/reps/how heavy each will be. Finally include some foam rolling and stretches in the cool down section.
Do the same for the run days, and think about what those will look like. Will you do all your training at the same place? Out and backs? Loops? Or mix it up every time? Invite some friends? How will you measure it? Distance, time, or both?
Another great tip is to start a notebook to keep track of your different workouts and runs. Write down details to keep track of your weights lifted or run times for each training run.
Commitment and Consistency
As you start getting organized, you will also feel more confident in knowing you are laying out a framework to stay committed and consistent to the process. You can’t cheat race prep! It takes weeks and weeks to build changes in the body that will make it possible to be race ready!
These changes happen in multiple body systems, such as the cardiovascular system. You have to increase the ability for your heart and lungs and blood vessels to work together to help you last that long. Your musculoskeletal system has to have time and regular workouts to build up muscle strength and endurance as well as connective tissue such as ligaments and tendons. The safest way to build up your mileage is a slow and gradual increase, week after week, month after month. Commit to consistency and let your planning charts be part of your accountability!
Conclusion for How to Prepare for Any Race
Preparing for a race doesn’t have to be complicated. Hopefully with these simple steps, you can take action today and start getting ready to not only finish your race, but also enjoy it! Embrace the process of training and knowing there are no shortcuts or easy hacks. But commitment and consistency will take you all the way. Good luck and please connect with me and share pictures or stories of your race day success!
Amazon Affiliate Disclaimer: This post contains a link to Amazon, and I am an affiliate. If you happen to make a purchase after clicking my link, I will make a tiny commission. Thank you in advance!
Hey there, future 5K champ! 🏃♂️🌟 Preparing for a race is easy if you have the right road map. So, buckle up, because we’ve got a simple but effective training plan to get you to that finish line feeling fit and fabulous. Here’s your Fitness For Real Blog’s Free 8-week 5K Training Plan to building up your mileage safely and enjoy your 5K race day!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Fitness For Real Blog’s 8-Week 5K Training Plan
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Overview
The week is loosely laid out to start on Mondays, as shown on the chart above. Each week for weeks 1-7 contains 2 strength training sessions, 2 runs, 1 cross training (low impact) cardio, and 2 recovery days.
Make It Work for YOU
You can adjust this rhythm to fit your own schedule. This is a very flexible scheme that is easily adaptable for lots of different work-life scenarios! Days 1 and 3 are listed as ST or R. You can drop the ST if necessary to fit your schedule and that takes the week to just 3 days of running and cardio. I highly recommend the ST, of course, which will help you with running.
But I TOTALLY GET life gets crazy and maybe you just can’t swing 5 days a week of working out right now. Commit to at least 3 sessions a week though and prioritize running and cardio please! This will allow you to enjoy the process and see some adaptations that will make running more enjoyable over this 8 week training program!
Long Run Saturdays
For most people I work with, Saturday tends to be the best day for the “long run.” The long run is where you try to push it a little bit longer each week. We have a very conservative progression in place, requiring you to add just a quarter mile most weeks! You’ll note in week 6, you actually go backwards a little, but that is on purpose! It’s called a step back week to allow your body to recover a little before you push forward next week to peak race distance (well 3.25 is a tiny bit extra as a 5K is 3.1 miles).
Week 8 Taper
For week 8, race week, we shorten the runs and take out the strength training. This is the process of tapering, which means we cut back and rest this week in order to allow the body to be as healed and replenished as possible for the big day!
Strength Training
Strength training is really important for runners because it keeps muscles strong, which in turn helps support joints and prevent injuries. Here’s a sample workout you can follow if you need one!
5-10 Minutes – Warm Up on any cardio
Begin your workout with a 5-10 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead. Perform 10-20 reps each of basic movements like high knees, butt kicks, arm swings to loosen up joints and prepare them for strength training.
20-35 Minutes – Strength Training:
Utilize the weight machines or free weights available in either the gym or at home. You can get a surprisingly great workout with just dumbbells! Check out my garage gym article for more on that. Perform exercises such as squats, deadlifts, lunges, rows, lat pull downs, pushups, overhead presses and planks. Aim for 2-3 sets of 8-12 repetitions for each exercise.
10 Minutes – Flexibility and Stretching:
After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include foam rolling and stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Recovery
Instead of calling it an “off day” I prefer to label these days “recovery.” Feel free to do a little movement on recovery days. Just don’t break yourself off too hard! Some great options for active recovery days are yoga, stretching, foam rolling, walking a mile or two, kicking a soccer ball with your kid, ya know just move your body a little but don’t stress it. Recovery days are really important because this is where your body repairs the damage you’ve been doing on your workout days!
XTC – Cross Training Low Impact Cardio
On cross training low impact (XTC) cardio days, you have lots of options! Hop on the bike, assault bike, elliptical, rower, ski erg, anything! The important thing is to get your heart rate up to a place where it’s challenging and sustain it for the number of minutes recommended that week. On a scale of 1-10, with 1 being barely moving and 10 being extremely hard / really out of breath, get yourself into a 7-8ish range and stay there!
I recommend low impact alternatives to running here especially for my new runners! Running takes time to build up your endurance, which includes both internal adaptations in your cardiorespiratory systems, but also in your musculoskeletal system. Running can be tough on tendons, ligaments, joints, and muscles. Cross training cardio is meant to be a low impact way to get your heart rate up so you can keep tuning up your internal cardio engines while also giving a break to your ankles and knees and spine.
Conclusion
Remember, it’s okay to shuffle days around based on how you’re feeling. The key is consistency and enjoying the process. Print this chart out and add it to your own calendar today! Make sure to double tie those shoes, stay hydrated, and most importantly, have a blast. See you at the finish line! 🥇🎉 Please connect with us online and share your race day finish photos!
Thinking about training for a 5k? That’s fantastic! Finishing a 5K is a terrific and fun achievement, regardless of whether you’re a seasoned athlete or a newcomer to the world of running. It doesn’t matter if you’ve been running for ages or just starting today. This article is packed with training tips as well as a link to an 8 week build up training plan to help you finish strong and enjoy your race! I hope you enjoy Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It!
The Essential Guide to Running a 5K and Actually Enjoying It
Welcome to the 5k Race Party!
If you run, you are a runner. If this happens to be your first time running a 5k, welcome to one of the most uplifting, quirky, and downright awesome communities out there. Runners are wired differently but in the best way possible! We are an incredibly welcoming and supportive group and we are SO glad you’re here! Race venues today are fun community festivals with music, food, drinks, families, friends, and joy! Mark that race date on your calendar and let’s get training!
Why a 5K is the Perfect Start
For many, the idea of running can seem daunting. However, training for a 5K race , which is 3.1 miles, is the perfect distance to introduce yourself to the racing world. We believe it offers a balance between challenge and accessibility. Completing a 5K gives you the confidence to tackle longer races in the future.
Creating a Foolproof Training Plan
Consistency is key. While every individual’s body and fitness level may differ, the core tenets of a 5K training plan remain similar:
Start Slow: If you’re new to running, don’t push yourself too hard too soon. Start with a mix of walking and jogging, gradually increasing your running intervals.
Check out our safe and enjoyable 8 Week Training Plan by Clicking HERE
Set a Schedule: Aim for at least two running sessions and one cross training cardio session a week. This provides a balance between training intensity and recovery time.
Vary Your Training: Mix it up. Alternate strength training, yoga, running, and low impact alternative cardio sessions to ensure your body gets a holistic workout.
Equipment Matters
Choosing the Right Shoes: Footwear can make or break your training. We recommend investing in a quality pair of running shoes. Visit a specialized store where experts can analyze your running style and suggest the right shoes for you.
Wear Appropriate Clothing: Opt for moisture-wicking fabric to keep you dry. Layers are your friend, especially in cooler temperatures. We emphasize the importance of comfort and functionality.
Avoid chafing: Every body is shaped differently and some bodies happen to have areas that rub together during runs that can cause uncomfortable chafing. It’s a very common problem among runners! Luckily there are many anti-chafing products on the market that can help! Body Glide is one of my favorites. You can get it on Amazon or at your local running specialty stores.
Race Day Preparation
Stay Hydrated: Drink plenty of water the day before the race. On the morning of, sip moderately to stay hydrated but not too full.
Electrolytes: Water isn’t everything! Be sure to include electrolytes in your hydration/fuel plan. The one I use the most is LMNT. No junk, just sweet, salty electrolytes!
Fuel Up: Consume a light meal about 1-2 hours before the race. We suggest foods that are easy to digest, like bananas or a slice of whole grain bread with peanut butter.
Warm-Up: Engage in a 10-minute warm-up to get your muscles ready. Gentle jogging and dynamic stretches are ideal.
During the 5k Race
Have a Blast! Enjoy the hell out of the day. Have friends or family take a million pics of you on the course. Give and receive all the high 5’s!
Pace Yourself: It’s easy to get caught up in the excitement, but we advise starting at a pace you’re comfortable with.
Stay Positive: Mental endurance is as crucial as physical endurance. Keep a positive mindset throughout the race.
Post-Race Recovery
Congratulations on training for a 5k race and completing it! Now, it’s essential to recover correctly. We advise stretching gently, hydrating, and consuming a meal rich in protein and carbohydrates. Give your body ample rest and celebrate your fantastic achievement.
Conclusion
Training for and completing a 5K race is a journey that offers both challenges and immense rewards. Good luck with your training and races! Please connect with us online and share your race day success pics with our community!
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I am a high school teacher writing this post during the evening after my second day back to school. I was sitting down to unwind and journal a little this evening and thought that figuring out how to stay fit during a time of transition might be a really great topic for a post. The reason is because it’s really freakin’ hard to stay fit in a time of change and I’m wondering if there are a lot of people out there who struggle with this as I am right now! So here you go. Just a little post about fitness during a time of transitions.
Staying Fit During Times of Change
The Whirlwind of Teaching
As I reflect on the whirlwind that was the first two days of a new school year, here are some numbers. I have 3 preps, meaning the number of different topics I teach. I welcomed about 160 students into my classroom over 2 days. 4 of my classes are Principles of Health Science and each have about 30 students. My other 2 classes are Certified Personal Trainer and Kinesiology, and they each have about 20 students.
I get there to open my classroom at 8 am and leave at 4:15. Each of my classes lasts 90 minutes and I teach 3 a day and with a 90 minute break and a 30 minute lunch. I leave my house at 7:40 and get home around 5:30 after I pick up 4 kids (1 of my own + 3 friends) from middle school. So basically between 7:40-5:30, that 10 hour block of time – there is absolutely zero chance to workout.
I Don’t / Won’t Work Out After Work
And after work is NOT AN OPTION for me personally. My brain and body are fried after 8+ hours of teaching. I know some people can work out after work but that’s just not me. I will mentally kick and scream and make every excuse possible not to workout after work. So knowing that about myself, I know I HAVE TO GET UP EARLY and do it before work. That’s the only choice I have.
Find What Works For You
So that’s tip number 1. You have to find what works for you. Pick a time to focus on that takes away as many excuses as possible. If I had set my schedule up around trying to get to the gym 3 times a week after work, I would be doomed. I will literally make up new reasons not to go on the way home, like my feet hurt after wearing these dumb shoes all day or needing to get gas even though my tank is half full. So mornings it is for me! Do I love getting up an hour earlier than “I have to?” Hell no. I do it though because I believe working out is something I definitely have to do.
Treat Your Workouts Like a HAVE TO
Tip number 2 is treat your workouts like a “have to.” Working out ranks right up there with brushing teeth, getting to work on time, and getting the kids to practice. This is important especially in a time of transition. You can also look at in a more positive way. During a time of transition can be the BEST time to add workouts to your schedule because everything’s changing anyways.
Set a Non-Negotiable Number of Days Per Week
Tip Number 3 is set a non-negotiable number of days per week that you will do something, anything that gets your body moving. A reasonable number that works for a lot of people and falls into recommendations is 3 or 4. That still gives you 4 or 3 off days! Find what works for you, then commit 1000% to sticking with that, week after week. If you have some weeks that you get more than your minimum, that’s awesome. But if you just focus week after week on hitting that minimum goal of 3, that will add up to really big wins in the long run.
Automate as Much as You Can in the PREP to Get to the Gym
Yeah I capitalized PREP. Here’s why. Doing some consistent prep work is tip number 4 because it’s the super glue that holds my workout consistency goals together every day, especially during crazy times of transition. It starts the night before. I pack my gym bag and make sure I have my things in there I need: my earbuds (charged), towel, bands, headband, lifting shoes. I put it by the door or in my trunk. I fill up my water bottle and stick it in the fridge. I grab what to wear and set it out.
So Many Fewer Excuses
Now when my alarm goes off at 5:40, I have so many fewer excuses. Plus I definitely believe that doing these actions alone the night before helps me set the tone for my mind like “I am going to workout in the morning,” so there is a lot less indecision when the alarm goes off. I already decided it was going to happen. So get up and go.
Summary
Staying fit is never easy anyways when you are busy and it’s even harder during times of transition. So do the best you can. Be graceful with yourself and believe you can embrace the time of transition as a time to reset your schedule and commit to a minimum number of workouts per week. Automate as many processes as you can to help decrease excuses. And above all, remember you are not alone. Fitness during a time of transition is something that is a challenge for many many people. Do the best you can to find what works for you!
Building a Great Garage Gym: Here are the 5 Essential Pieces of Equipment You Need to Start With
Are you tired of using the excuse, “not enough time to get to the gym?” Have you ever wanted to put together a home gym, but just not sure where to start? If you have ever answered yes to either or both those questions, you are in the right place. Today we are going to break down some easy steps to take to build a great garage gym, including the 5 essential pieces of equipment you need to start with.
Dumbbells
Mats
Assorted Bands
Pullup bar
Foam roller
Dumbbells
Every home gym needs some dumbbells. They are the most versatile, portable piece of resistance training gear you can get and there are even budget friendly options that work for everybody. With a few sets of dumbbells you can do a ton of different exercises to build muscle and achieve your fitness goals!
3 Sets of Light, Medium, Heavy Dumbbells
It’s hard to recommend a set weight to everybody but a good rule of thumb would be to get a few different weights: a light, medium, and heavy set. You can use the light ones for single joint exercises like shoulder lateral raises, rear delt flies, or triceps kickbacks. You can use the medium set for moves like bent over row, pec fly, or single leg deadlifts. Save the heavies for moves like squats, deadlifts, chest press, etc. It’s hard to say what weights are exactly right for you because I don’t know what your starting strength is, but if you’re a female who’s sort of a beginner, I would say get a set of 5s, 10s, and 15s or 20s. If you are a guy who’s a beginner, I would say get 10s, 20s, and 30s. Again, this one is going to be a little tricky to give a blanket recommendation for all, but feel free to contact me and send me your questions! I’ll do my best to answer.
How to Pick Dumbbells – Which Brand? Which Type?
Again, like many other questions in the fitness world, the answer to which brand and which type is, IT DEPENDS. Your home gym situation will drive how you pick your brand and type but here are a few things to think about. How much space do you have? How big you going? What’s your budget? What type of floor will you be training on?
If you have a lot of space AND you’re going big in your home gym, I would recommend getting the full rack with lots of options. This rack is expensive but it’s the total package. Again, big tradeoffs here. The pro is this set gives you all the weights you need and the con of course is that it is expensive!
Used Weights Are Cheaper and Last Forever
As you’re outfitting your gym, please don’t let cost be a prohibitive factor. It is absolutely not necessary to buy brand new dumbbells! When I first started pulling together equipment for my home gym, I could not afford a big shiny new matching set. So I pieced my options together, one misfit set at a time, from thrift stores, garage sales, craigslist, all kinds of random places. Dumbbells, especially those made from some type of metal composite will last and be useful for years and years.
Where Will You Use Them?
The final question to ask yourself is, where will you use them? Are you using them in a garage with a concrete floor? Or are you using them inside your home, in a room with nicer floors like hardwood, tile, or carpet? If you’re in the garage – get whatever! Who cares. You can’t hurt a garage floor. If you’re going more towards using them in your home, you may want to consider the rubber coated dumbbells, which will be a little kinder on your floors. I worked with a client in her home once that had set up a small home gym in an unused extra bedroom, which had lovely carpeting. In order to not destroy the carpeting, she laid out a few of these rubber gym tiles that formed a rectangle shape that was the perfect size for her and her equipment. The gym tiles protected the carpet and were relatively affordable too!
Mats
Mats are pretty simple to pick and highly recommended you get at least one really good one. If you are working out in the garage on a hard floor, a mat will be crucial for cushioning your back, hands, or stomach when you are doing exercises on the ground. I like a slightly squishy mat for my ab work, and other resistance training moves on the ground. I prefer a thin, sticky mat for stretching. I have several of both types in my garage gym and this is definitely one I would recommend buying new!
Bands are a must for garage gym equipment to have for any fitness program because they make more movement patterns possible at home. There are 3 types specifically I have in my garage gym that give me a ton more options to program into my workouts. These different are types are the short loop band, the bands with handles, and the long loop band.
Short loop bands, handle bands, and long loop bands
I like the short loop bands especially for hip abduction (sideways motions moving outwards) drills. I like the bands with handles for things like seated rows, band pull aparts, and lat pulldowns. Finally I like the long loop bands for assisted pullups and stretching assists. Being able to use a band to help me with pullups has really helped me improve my upper body strength, number of real pullups I can do, and helped me simply build confidence that I could get better at this move that has always been difficult for me.
Pullup/Chin-Up Bar: Essential Equipment for a Balanced Upper Body
Whether you’re a fitness enthusiast or just beginning your journey, a pullup or chin-up bar is a must-have addition to your garage gym equipment. This simple but versatile piece of equipment offers a wide array of exercises that can contribute to a well-rounded and balanced upper body workout.
Types of Pullup Bars Pullup bars come in various forms, from the basic door-frame models to more advanced setups integrated into squat racks. At my home, we’ve thrived with just a simple pullup bar that fits on virtually any door frame, and it’s been serving us faithfully for over a decade.
Why You Need a Pullup Bar Having something higher than you to grab onto isn’t just convenient; it’s essential for certain types of exercises:
Vertical Pulling: This unique movement pattern complements other upper body exercises you can perform at home, such as pushing, pressing, and rowing.
Versatility: Whether it’s traditional pullups/chin-ups, band-assisted pullups, or lat pull-downs using a handle tube over the bar, these exercises all play a crucial role in building a stable, balanced, and sculpted back.
The Benefits of Owning a Pullup Bar Here’s why you should consider adding a pullup bar to your fitness routine:
Accessibility: You can train anytime you want, without needing to leave the comfort of your home.
Affordability: With various models available, from basic to advanced, you can find something that fits your budget.
Effectiveness: The pullup bar targets muscles that might otherwise be neglected, ensuring a comprehensive upper body workout.
A pullup/chin-up bar is more than just a convenient tool; it’s a fundamental part of a well-rounded home fitness routine. Simple, yet effective, it offers a range of exercises that help you achieve a harmonious upper body. If you’re aiming for a stable, balanced, and aesthetically pleasing back, don’t overlook this essential piece of equipment. Invest in a pullup bar, and you’ll be pulling yourself towards a stronger, more confident physique.
Foam Roller: The Secret to Longevity
Foam rolling is not just a tool, but a powerful ally in maintaining physical well-being. This simple and affordable device has become my go-to solution for keeping muscles and connective tissues in peak condition, acting as my personal masseur, available 24/7.
What is Foam Rolling? Foam rolling is part of the broader practice known as self-myofascial release. Using a lacrosse ball for certain tight muscle groups helps too. It involves applying pressure to muscles and fascia (connective tissue), triggering a relaxation response. It’s a self-administered, free massage that you can enjoy anytime, anywhere.
Versatile and Effective The applications of foam rolling are incredibly versatile:
Warm-up: Prepare your muscles for exercise, enhancing flexibility and mobility.
Recovery: Soothe tired muscles after a demanding workout to promote faster healing.
Daily Use: Whether it’s a part of your morning routine or a relaxing ritual before bed, foam rolling can be integrated into your everyday life.
I’ve found bedtime rolling particularly effective. It doesn’t just help me unwind and calm my nerves, but it also massages my tissues, increasing blood flow, and providing the nutrients and building blocks necessary to repair muscle tissue as I sleep.
An Underrated Strategy Despite its many benefits, foam rolling remains one of the most underrated strategies for staying flexible, mobile, and injury-free. Easy to use and beneficial for all, it truly deserves a place in everyone’s fitness regimen.
In short, a foam roller is more than just a tool; it’s a companion on the path to a healthier life. Whether you’re an athlete or just someone looking to enhance your physical well-being, consider adding foam rolling to your routine. It might just become your secret weapon for longevity, too.
Takeaways
Acquiring great garage gym equipment does not have to be complicated or cost thousands of dollars! You can pull it together a piece or two at a time and adapt your selections to any variety of space, budget, or interests. The most important thing is that it has to work for you!
Affiliate Disclaimer
Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
Not having enough time and not knowing what to make are two of my biggest challenges to eating healthy every day. Throw in a full time job, 2 teenagers and their sports, dogs, and a house, and you know how easy it is to just throw in the towel and order from Door Dash. One of the things I’m trying to do better this school year is build a rotation of easy weeknight dinners I can throw together with simple, fresh ingredients. I’ve written before about how I like to eat repetitive meals to help me stay on track with consistency in my daily health habits. A meal like this fits easily into that pattern because it’s easy and also fairly budget friendly as well! Add in some leafy greens and diced avocado and you’ve got yourself a winner dinner that checks all the boxes – nutritious, delicious, fast, and easy. Please enjoy my first installment in the Easy Weeknight Dinner Ideas series – Ground Beef and Sweet Potatoes!
Healthy Recipe – Ground Beef and Sweet Potatoes and Salad and Avocado. simple, fast, nutritious
The Ingredients
1 large sweet potato
1 pound grass fed ground beef
2 tablespoons olive oil (divided)
Sea salt and pepper to taste
A couple handfuls of leafy greens
1 Avocado
Salad dressing of choice
Optional: garlic powder
Instructions
Heat a large skillet on medium/high.
Add the ground beef and brown it, breaking it up into small crumbles as it cooks.
While that’s cooking, peel and chop the sweet potato into small cubes. The smaller, the better for faster cooking!
Once the beef is fully browned (no pink remains), transfer to a bowl and cover to keep warm.
Wipe out most of the excess fat in the pan, but leave a tiny bit for flavoring the sweet potatoes!
In the same pan you cooked the beef, drizzle olive oil in pan and toss in the sweet potatoes.
Stir the potatoes regularly and after about 5 minutes, check constantly for tenderness by poking them with a fork. Cook until they are soft enough to enjoy, and adjust to your preference. Cook less for a firmer texture and more for a softer texture!
Season your potatoes and beef with sea salt, pepper, and/or garlic powder to taste!
Serve with a side salad with avocado for a complete meal!
Nutrition Advice
The reason I like this meal so much is not only because of how fast and easy it is. It’s also a well rounded meal. If you break the ground beef into about 4 servings, each serving gives you about 20 grams of protein! The sweet potatoes add some quality carbs that are lower on the glycemic index than white rice but pack a serious punch of nutrients. Sweet potatoes are a good source of fiber and also rich in vitamin B6 and potassium. Leafy greens provide iron and avocado is a great source of healthy fats. This meal is a grand slam of quality nourishing macro and micronutrients and it also tastes great too!
To keep the emphasis on whole foods, think about your salad dressing and what is in it. I have been trying all of the Primal Kitchen brand salad dressings these days because I like their commitment to whole foods and clean ingredients. The dressing of choice for this meal was their Honey Mustard and I used some really yummy pink himalayan sea salt for the beef and potatoes too. Get your own at Amazon by clicking any of the links provided and please note I am an Amazon associate and will earn a tiny commission if you opt to purchase from my link. Please note I will never promote a product I don’t personally consume or recommend to my family and friends. Thank you for supporting my small business dreams!
Healthy Recipe – Ground Beef and Sweet Potatoes and Salad and Avocado. simple, fast, nutritious
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