Health and Fitness Tips and Inspiration

  1. Is Heart Rate Important For Weight Loss?

    Yes!! It’s a common misconception that if you’re looking for the best weight loss results you should workout in your "fat burning zone" at about 60% to 70% of your maximum heart rate. However, the fat burning zone burns fewer calories than working out at the higher intensity “aerobic” zone (70% to 85% of your maximum heart rate). The body may burn a greater percentage of fat in the fat burning zone compared to higher intensities. But, in the aerobic zone you burn way more total calories AND more fat calories overall than at lower intensities. Of course, caloric burn also depends on a workout's duration and it is easier to work out longer when exercising at a lower intensity.

    Electronic heart monitors, such as Polar products, typically consist of a wristwatch-like display and an electrode-studded chest strap that provide accurate, real-time heart rate information. Using a heart rate monitor can help you pace yourself and can also motivate you to exercise. With your heart rate monitor you can observe if your workouts are helping you to lower your resting heart rate. You can also monitor your workout routine to see if you can maintain the same pace but get your heart to pump more slowly or to see if you can shorten the time it takes your heart rate to return to normal after a workout.

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  2. 4 Reasons Why I Decided to Build a Home Gym



    Written by Dave Indelicato, Fitness Consultant with 2nd Wind store, Oklahoma City. Dave is a NASM Certified Trainer, Certified Fitness Nutrition Specialist who formerly managed 6 gyms and owned 5 nutrition stores. Fitness has been a part of his life for years. Read his take on why he chose the home gym route over a membership, and how it's made exercising so much easier and accessible each day with a young family.

    "Fitness has been a massive part of my life for as long as I can remember. I’ve always wanted to have some equipment at home to workout with, but I always told myself that no matter what, I would still need to go to the gym. I just didn’t think that I would ever be able to get the intense and various workouts I needed in my house. When my wife and I found out that we were expecting our 2nd child we decided to take a leap and tackle our fitness goals at home. We hoped that having what we needed at the house would make it easier for us to find time to workout once we had two children to chase after. We didn’t get too crazy when picking out our equipment: an elliptical, a bench, some adjustable dumbbells, and a home gym. Well, after 17 years of absolute certainty regarding my workout needs I officially stand corrected. 20 minutes into my first workout at home I could not stop counting the reasons why my gym was better than any I had ever paid a membership for. For those of you who have been on the fence about creating your own gym, consider the following:

    Money: My wife and I are saving approximately $135.00/month in gym fees, gas, and toll fees. Time: The amount of time saved is almost incalculable. There is no drive to and from the gym, less time getting ready to workout, there is no wait for equipment, there are no large parking lots to find a spot in, and there is no checking our sons in and out of child care. This is a major benefit to us because our time together is priceless.

    Childcare: Not everyone has to worry about this factor, but for those of you who do it is huge! Our “home gym childcare” is always open. It is also cleaner, more familiar, and more comfortable for our sons. We never have to worry about limits being met on the number of children, and if one of our sons has a cold or fever we can still get a workout in. Lastly, we don’t have to get the boys ready to go; another time saver.

    Adaptability: With our home gym we have purchased the equipment that we will use, nothing more and nothing less. We are not paying to maintain a cardio cinema, a pool, or any of the machines that we did not use in 17 years with a membership. If we decide we need an addition to our gym we can do it. We can listen to the music we want, stretch where we please, and we have a “bring a friend anytime” policy! Our gym is open 24/7, 365 days a year. It is not closed on holidays or during ice storms.

    NO EXCUSE environment: Let’s be honest, with all of our own equipment right behind a door in our house there is no excuse for ever letting our health slip away. We have an exclusive and private gym that is cleaner than any health facility, and dedicated to our individualized health needs. Fitness and health do not always have a “cookie cutter” solution. You have to utilize what is right for your goals. Even without a car we can still make it to the gym.

    Lastly, and maybe most importantly, we will be setting an example for our children. We want them to see that fitness is an important part of life that requires dedication, but rewards you with better quality of life."

    If you've been considering adding a gym to your home, find a store near you or visit us online to learn about the many options we have to choose from at various price points. All brand-name, gym-quality equipment you'll actually want to workout on! Also, with many financing options, it's easier on the budget to get the gym perfect for your home, budget and goals.
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  3. [Recipe] Rich Banana Protein Shake


    We're all about health and fitness here so that means we hire people who know a thing or two about fitness, nutrition and all the healthy living habits that help our customers become their healthiest selves. Fitness Consultant, Eric, suggests this protein shake with amazing ingredients to help support a healthy and active lifestyle.

    Rich Banana Protein Shake

      1 or 2 scoops of your favorite protein powder
      Half a frozen banana
      1 cup almond milk
      1 Tablespoon peanut butter (could use almond butter)
      1 teaspoon cocoa powder
      1 Tablespoon flax seeds
    "The great thing about protein shakes is you can put in whatever you want. When making a protein shake just try to avoid too many foods high in sugar. However, it’s good to start with some sort of base and fluctuate what you put in there. The example above could add blueberries. The flax seeds could be substituted with chia seeds. You could use regular milk. You could add strawberries. Have fun with it and the options are endless!" Eric, Fitness Consultant at 2nd Wind Store - Chanhassen, MN
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  4. The “Just You and Mother Earth” Exercise Circuit

    All you need is good old mother earth to get through this calorie burning, strength building full-body workout. With the weather warming up, take this circuit to the park or the backyard and enjoy the fresh air, sunshine and warmth only Mother Nature can provide. Ready to get started? Here we go…

    60 Seconds of Jumping Jacks Start things off by getting your heart pumping and muscles warmed up with jumping jacks. Jumping jacks provide a full-body workout on their own. You move all of your large muscle groups doing jumping jacks. While you’re doing these throughout this workout, remember to breathe deeply, engage your core to target your abdominal muscles.



    10 Push-Ups
    Drop and give me 10!! Push-ups are one of the oldest and most basic exercises you can do for one simple reason. They work! And, you can do them anywhere. This exercise fires up all the muscles in your upper body, building optimal strength in the forearms, shoulders and chest. Not only that, these engage muscles in the lower body as well; core, legs, calves, back and glutes all tighten when you’re doing push-ups.



    30 Seconds of Jumping Jacks
    Get your cardio going again with another set of jumping jacks, just 30 seconds here.

    10 Lunges, Each Leg
    Stand with feet together, then bring one foot forward so your knee is above your ankle. Do these at a slower pace to strengthen all the muscles this exercise works. Lunges actively engage the quadriceps, glutes, hamstrings, calves and core. Do a set of 10 for each leg. For an added challenge, add some dumbbell work while you lunge to help build upper body strength. Do shoulder presses or bicep curls as you step into your lunge.



    30 Seconds of Jumping Jacks
    Yep, back to those jacks! Get your heart pumping and calories burning with 30 more seconds.

    30 Second Plank
    Start by getting into a push-up position, bend your elbows and rest your weight onto your forearms. Your body should be a straight line from shoulders to ankles. Engage your core by pulling your belly button into your spine. Hold this position for 30 seconds.



    30 Seconds of Jumping Jacks
    Get up and do 30 more seconds of those jumping jacks!

    10 Leg Lifts, Each Leg

    These are great for lean legs and glute toning. Start on all fours. Engage your core and lift your straight leg until you feel your glute tighten. Bring leg down to release, then lift – do this for 10 sets on each leg. This full-body exercise tones the entire body from shoulders to calves. Strong glues, toned core and back help support your lower back, so this is a good move for those who need a little back support.



    30 Seconds of Jumping Jacks
    Last set! Give it your all.

    20 Ab Crunches
    Let’s get the core burning with a few crunches. Sit on the ground with your legs straight out in front of you. Put your hands by your side for support. Lean back, tighten your core (pull your belly button into your spine), lift your legs and bring your knees into your chest. Keep your core tight during every move. Bring legs back down and as straight as you can. Repeat. Do a set of 20 crunches.



    Great job, you’ve just completed the “Just You and Mother Earth” exercise circuit! If you’re looking to burn more cals and build even more strength, try adding some workout accessories like resistance bands, dumbells or kettlebells. These are easy to bring with you where ever you take your workouts.

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  5. [Infographic] Improve Your Health at Work With a Treadmill Desk

    You've probably heard the saying "sitting is the new smoking" buzzing around health publications. It's true, sitting for long periods of time can cause health concerns such as back compression, poor focus and production. On a more serious note, sitting too much without some kind of frequent movement, can cause issues even more severe to the body. For those who work at a desk most of their day should consider making some changes in their daily habits. A treadmill desk, as an office space solution, can help improve creativity, productivity, focus, and even help prevent serious health issues. See the infographic below to learn more about the dangers sitting too much can cause, and the improvements moving throughout the day can do for your health:

    Infographic
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  6. In a Workout Rut? Get Out of it With These Tips

    Get out of a workout rut Written By Trent – 2nd Wind Fitness Consultant at 2nd Wind Store - Edina, MN

    We've all been there. Your workouts are going great, you’re seeing great results, and then it happens. Stagnation sets in and your progress comes to a screeching halt. The effort is there, and you haven't changed your routine or diet, so what’s the issue? That in itself can sometimes be the issue. Your body’s used to the same old routine, and that halt means it’s time to mix things up. The change in the seasons is the perfect time to get out of a workout rut and explore new and exciting fitness routines. Our bodies change and adapt to the things we do, and sometimes, changing what we do will help spark even more changes. Here are some tips to help mix things up so you can start seeing results again:

    Avoid the plateau by adding variety:

    Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill every day for 20 minutes, or do the same weight lifting routine week-after-week, year-after-year, your body will likely hit a plateau. You’ll still burn calories, but you’ll need to increase resistance levels, speed or weight routines if you want to maximize results. Simply trying different exercises for a body part will encourage more variety and confuse the muscle. For instance, try adding intervals to your cardio; speed things up every few minutes to help strengthen your endurance. Even just four minutes of high-intensity exercise during at 20 minute workout on a cardio machine like a treadmill, can boost energy, reduce body fat, promote lean muscle mass and improve cholesterol. For weight lifting, try a kettlebell workout or bodyweight exercises like pushups and planks.

    Reverse your workout order:

    Doing your routine in reverse order can also help. If you usually start your workout with strength training followed by cardio and stretching, try changing that around. Start with stretching and cardio and then move to strength training. You can even pick the exact same exercises, but do them in a completely different order than before.

    Give yourself a rest:

    I'm not talking about just the normal 8 hours a night. I'm talking about taking a break to let your body reset and heal. I have always advocated doing a 3-4 month training program, followed by one week off. This week can do wonders not only for your body, but for the mental monotony as well. It allows any nagging injuries to heal up and also gives a person time to just recharge and have something to look forward to for the next cycle of training. You can also take a week off from dieting. Don't just eat cookies and burgers and pizza, but also don't shy away from the foods you might have avoided during your training phase. In all, it allows a person to take in foods they might have been craving and to not feel as guilty about it. If you’re interested in changing up your workout routine or need suggestions on what equipment or accessories you can use to do so, I’d be happy to help you find the right fit for your goals, home and budget. Feel free to reach out to me with any questions regarding your workout routine. I’m available at the Edina, MN 2nd Wind store location.
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  7. 4 Skinny Recipes That Will Fool Everyone

    Fresh baked chocolate chip cookies anyone? YES, please! Especially when they're easier on the waistline. Since they're packed with big flavor, you're sure to have everyone fooled with these secretly healthy recipes. Check out these amazing chocolate chip cookies, spicy buffalo bites, blueberry muffins and turkey burgers. Go ahead, indulge, and don't feel bad about it!

    Healthy (and flourless) Chocolate Chip Cookies
    Healthy (and flourless) Chocolate Chip Cookies
    INGREDIENTS
    • 2 teaspoons vanilla extract
    • 1 large egg
    • 4 tablespoons dark brown sugar, lightly packed
    • 1/2 cup coconut oil
    • 1 and 1/2 cups oat flour (regular oats blended)
    • 1 teaspoon baking soda
    • 1 teaspoon cinnamon
    • Pinch of salt
    • 1/2 cup dark chocolate chips
    • Pinch of coarse sea salt (optional)
    INSTRUCTIONS:
    1. Take regular old fashioned oats or quick oats and blend them until they resemble a flour or powder in a blender or food processor.
    2. Combine the vanilla extract, large egg, and brown sugar in a bowl. Melt the coconut oil and let it cool slightly before adding to the bowl. Beat everything together until just combined.
    3. Stir in the oat flour (measured after blending not before), baking soda, cinnamon (scale this amount to taste preferences), and salt.
    4. Stir until just combined and then fold in the dark chocolate chips.
    5. Chill the dough for at least one hour.
    Preheat the oven to 350 degrees F. Using a cookie scoop (note: pack these in the scoop very tightly or they may crumble), scoop out balls of the dough onto a parchment lined cookie sheet. Press a few more chocolate chips in the tops if desired. Bake for 8-10 minutes or until lightly browned around the edges. Remove and allow to stay on the baking sheet for another 2 minutes before removing to a wire cooling rack. Now, go indulge!!

    Spicy Baked Buffalo Cauliflower Bites
    Spicy Baked Buffalo Cauliflower Bites
    INGREDIENTS
    Sauce
    • Low-fat ranch dressing
    • 1/2 cup soymilk
    • 1 cup plain greek yogurt (or mircle whip, if you prefer)
    • 1/2 tablespoon fresh dill
    • 2 tablespoons fresh parsley, chopped
    • 2 tablespoons fresh chives, chopped
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon freshly cracked black pepper
    Buffalo Cauliflower Bites
    • Cooking spray
    • 3/4 cup all-purpose flour
    • 1 cup soymilk
    • 1 teaspoon garlic powder
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon freshly cracked black pepper
    • 1 head of cauliflower, cut into bite-sized pieces
    • 3 tablespoons dairy-free butter
    • 1 (5 ounce) bottle cayenne pepper sauce
    • 1 tablespoon honey
    INSTRUCTIONS In a mixing bowl, combine 1/2 cup soymilk, 1 cup greek yogurt, 1/2 tablespoon fresh dill, 2 tablespoons chopped, fresh parsley, 2 tablespoons chopped, fresh chives, 1/2 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly cracked black pepper. Whisk to combine. Give it a taste and adjust the seasonings to your liking. Cover and refrigerate until ready to use. Preheat oven to 450°F and line a baking sheet with foil. Place an oven-safe rack on top of the foil and spray generously with cooking spray. Prepare the batter for the cauliflower by combining 3/4 cup all-purpose flour, 1 cup soymilk, 1 teaspoon garlic powder, 1/2 teaspoon kosher salt, & 1/4 teaspoon freshly cracked black pepper. Whisk until smooth and thickened. Gently toss the cauliflower with the batter, being sure to coat the cauliflower thoroughly. Place the coated cauliflower onto the prepared rack, being sure to leave space between each one. Bake in the preheated oven for 20 minutes or until the cauliflower starts to brown. While the cauliflower is baking, melt 3 tablespoons dairy-free butter and mix with 1 (5 ounce) bottle of cayenne pepper sauce and 1 tablespoon honey. Whisk to combine. Give it a taste and adjust the flavors to your liking. When the cauliflower is ready, remove it from the oven and toss with the hot sauce mixture. Spray the rack with cooking spray again and place the cauliflower back on the rack. Put back in the oven for 10 more minutes until browned to your liking. Remove from oven and allow to cool slightly. Transfer to a serving dish with the low-fat ranch dip. Now, go indulge! 
    Greek Yogurt and Honey Blueberry Muffins

    Greek Yogurt and Honey Blueberry Muffins
    INGREDIENTS
    • 2 cups whole wheat flour
    • 1 cup all purpose flour
    • 1/2 cup + 3 tablespoons brown sugar
    • 1 tablespoon baking powder
    • 1/2 teaspoon baking soda
    • 1/2 teaspoon salt
    • 1/2 teaspoon cinnamon
    • 1 cup low-fat greek yogurt
    • 1/2 cup whole milk (you may use another fat percentage if preferred)
    • 1 teaspoon vanilla extract
    • 2 large eggs, at room temperature
    • 1/4 cup honey
    • 1/2 cup olive OR coconut oil (if using coconut oil, be sure it is above room temperature and melted)
    • 1 cup blueberries
    INSTRUCTIONS
    1. Preheat oven to 400 degrees (F).
    2. Line a 12-cup muffin tin with paper liners; set aside.
    3. In a large bowl whisk together flours, sugar, baking powder, baking soda, salt, and cinnamon; set aside.
    4. In a medium bowl whisk together the yogurt, milk, vanilla, eggs, honey, and oil.
    5. Gently fold the yogurt mixture into the flour mixture, and using a spatula, fold until combined, being sure to mix just until all the flour disappears. Fold in blueberries.
    6. Divide the batter evenly among the prepared muffin tins, place pan in the oven, and bake for 18 minutes, reducing the heat to 375 degrees after 9 minutes of baking.
    7. Allow the muffins to cool for 5 minutes in the pan then transfer to a cooling rack. Now, go indulge! 

    Greek Turkey Burgers

    Greek Turkey Burgers
    INGREDIENTS
    • 7 oz. plain greek yogurt
    • 1 medium fresh lemon
    • ¼ tsp minced garlic
    • ¼ tsp dried dill
    • 1.25 lb. ground turkey
    • 6 halves sun dried tomatoes
    • 1 medium red onion
    • 2 oz. frozen spinach
    • ¼ cup crumbled feta
    • 1 tsp dried oregano
    • ½ tsp minced garlic
    • ⅓ cup bread crumbs
    • 1 lg. egg
    • 1 med. cucumber
    • 6 hamburger buns
    • to taste salt and pepper
    INSTRUCTIONS
    1. Prepare the yogurt sauce by combining the yogurt, ¼ tsp minced garlic, dry dill, juice of half the lemon and a dash of salt. Stir everything to combine and then refrigerate to allow the flavors to blend while you make the burgers.
    2. Thaw the frozen spinach and squeeze out as much moisture as possible. Roughly chop the spinach to prevent long stringy pieces. Also chop the sun dried tomatoes and ¼ of the red onion.
    3. In a bowl combine the ground turkey with the spinach, sun dried tomatoes, red onion, feta, ½ tsp minced garlic, dried oregano, egg, bread crumbs, ½ tsp of salt and some freshly ground pepper. Stir everything until it is evenly combined. Shape the mixture into six patties.
    4. Cook the burgers on a counter top grill, a non-stick skillet or over open flame. Spread the yogurt sauce on both sides of a bun, add a warm burger and top with thin slices of red onion, cucumber and flat leaf parsley (optional). Now, go indulge!
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  8. Fitness Advice From the Pros: How Can I Get Out of a Workout Rut?

    Our Fitness Consultants you meet at our stores are well-versed in the health and fitness industry, so they know a thing or two about staying fit and most importantly, keeping it fun! But, what if you hit a plateau or just don’t feel like doing the same old thing day in and day out? 2nd Wind Fitness Consultant, Darnel, has got a solution to the workout rut. Here, he shares a variety of options he does to stay in shape without the feeling of boredom. 2nd Wind Fitness Consultant - Darnel“Working out has been my mainstay for over the last 20 years. Being that consistent   requires a great deal of dedication but also commitment to yourself. Exercise comes in all sorts of forms, that’s what makes exercising fun and easy. There’s so much you can do, and it’s important to be consistent and give your body a variety of exercise options to keep it in shape. Here’s my advice on how I mix things up in my workouts, and for my clients when they ask how to change things up make working out more effective.

    Get outside and enjoy the weather

    One way I vary my workouts is by adding outdoor training, and with the nicer weather on its way, you can be sure there are plenty of options. Two great outdoor workouts I recommend are rollerblading and biking. You can spend hours rollerblading around various trails and lake paths burning tons of fat and never feel boredom. When it comes to biking, there’s nothing like getting lost in your music or sights and just peddling for hours… before you know it, you’ve biked 50 miles!

    In the gym or at home

    Indoors, I like to use a variety of fitness equipment and machines for weight training to keep my muscles guessing as to what's going to happen next. For example when working my abs I'll use anything from a weighted crunch chair to doing floor work such as planks, Russian twist and in & outs. When it's time to step up the fat burning I will do super-sets which involves working one group of muscles with a particular exercise or movement then immediately going to another machine, weight movement or such without rest. This keeps my heart rate up, but also challenges my muscles to endure a higher pain threshold during resistance training. If you don’t have an assortment of machines to work with, or have a cardio machine at home such as an elliptical trainer or treadmill, mix it up by adding intervals; high intense jolts (30 to 60 seconds) followed by a more relaxed pace. Those intense interval seconds add up, burning a lot of calories while building your endurance.

    More variety is key

    If I really want to break things up I will use kettlebells to train legs and battle ropes for arms and shoulders but also get a cardio HITT session while I'm at it! I think battle ropes and kettlebell training can offer a nice variety of exercises to torch fat in a short amount of time.

    Body weight exercises

    Lastly, you can't ever rule out body weight exercises like pull-ups and push-ups, floor dips and abs work. You can do these while enjoying the nice weather this summer outdoors, or all year round at home or in the gym. Rest assured there is no way you can get bored with exercise, there's just too much out there to do, but it's up to you to do it!” If you have any questions about this blog, or about your exercise routine, I’d be happy to answer your questions and help you achieve your fitness goals. I am a certified personal trainer and fitness consultant at the 2nd Wind Edina, MN store.
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  9. Your 3-Step Plan to Running a 5K by Summertime

    Fitness Plan: Run a 5K By SummertimeSetting a specific training goal is a powerful way to increase your motivation and hold yourself accountable for completing your workouts.  If you've started running or even regularly walking this winter, consider adding running a 5K to your summer bucket list.  The distance (just over three miles) is achievable for new runners and gives you the opportunity to try out recreational races and events in running community.  Ready to get started?  Here is some advice to get you started on your training plan.

    Pick an Event:

     It seems obvious, but before you jump into your training, find a race that works with your training schedule. You can visit www. active.com  for a schedule of events in your area.  If you've been using your treadmill for running or walking this winter, pick an event that is at least six weeks away to give your body enough time to adjust to the demands of running greater distances outside.  If you are just getting started, give yourself an extra month to build a base of aerobic fitness and to begin tolerating the impact of extended running and walking.  One of the greatest causes of injury and overtraining for new runners is adding mileage on too quickly.   Avoid this by giving yourself sufficient time to build a base of running.

    Run for Time rather than Distance:

    Once you have your race and know how long you'll need to train, it's easy to find Beginner 5K running plans using a search engine or you can create a customized plan using a running app (see the resources provided below).   Initially, choose a plan that incorporates running for time rather than distance.  Start with workouts of 20 minutes, alternating periods of running and walking.  As you add distance, increase your mileage or time spent running by no more than 10 percent each week.  With a six week training plan, this will give you more than enough time to build a base that makes your 5K distance achievable, while avoiding impact related injuries such as shin splints or stress fractures.  Finally, once a week, schedule a longer run or run/walk that mimics race day.  Ideally, this will take place outdoors and  will be on the same day of the week as your race (probably a Saturday or Sunday), and will give you the chance to try out pre-run nutrition, hydration strategies, and clothing choices letting you work out some of the kinks and nerves surrounding the big day.

    Supplement your Running with a Treadmill, Elliptical, or Cycle

    While it's important to run outside in order to prepare for the conditions of your 5K, one of the biggest mistakes new runners make is doing too much too soon.  This is likely to get you injured and put your training off schedule.  While your aerobic fitness will increase quickly, your joints, bones, and muscles need time to adjust to the impact and demands of running outside.   You can offset this stress while continuing to train by including lower impact activities in your weekly plan, such as walking or running on a treadmill, using an elliptical trainer, or even scheduling cycling workouts.  By replacing one or more of your training days with these activities, your shins, hips, and low back will all experience less stress as you continue to build your aerobic base.   Ideally, you should maintain 2-3 days of running outside, alternated with 1-2 days of active recovery using your home fitness equipment.  Your final days each week can be spent on complete rest, easy walking, or a recovery activity that does not stress the lower body and strengthens the core, such as rowing,  yoga, or swimming.

    Lastly, Recruit Support

    With sufficient time, patience, and a strong training plan, running a 5K is an achievable goal for most people.  The public nature of the event and the connection many provide to fundraising, charities, and local communities make accountability and community building an additional benefit.  Once you've signed up, don't be afraid to share your goal on social media, to raise funds for charity, and to share your training plans and successes.  Building accountability will help to keep you on track and increase the benefits of committing to this major training accomplishment! Enjoy your run!

    Resources:

    To provide a lower impact option for running or for the days that you just can't squeeze in an outdoor run, consider one of our gym-quality treadmills to make your running convenient and fun.  We also offer a wide variety of elliptical machines and indoor cycles!

    Gym-quality treadmill           Gym-quality elliptical

    There's an app for that! A couch to 5K app for Google or Apple makes training accessible wherever you are! Want more?  Here is some expert advice that covers everything from nutrition to running shoes!

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  10. No-Bake Chocolate & Peanut Butter Energy Bites

    Image-1 (1)You know those moments when you need a quick energy boost? That moment you realize your energy is dwindling and you’re wondering how you’re going to make it to your workout? Or, maybe you feel that afternoon sweet craving and need a little sweet-tooth pick-me-up. These little no-bake chocolate and peanut butter energy bites will give the perfect boost you need to help get your butt in gear! Each bite has a little protein, fiber, omega-3 and magnesium to help jolt your energy. Here’s a recipe that’s quick and easy to whip up:

         

    INGREDIENTS:

    1 cup (dry) oatmeal (I used old-fashioned oats) 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seed 1/2 cup dark chocolate chips (optional) ˝ cup dried cranberries (optional) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract

    DIRECTIONS:

    Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls.
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