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Wednesday, July 30, 2014

The Banana SPRINT


If you are like me, you want to EAT your food. Don't get me wrong I LOVE my protein shakes but sometimes I just want to chew my food. Well, I went for a run the other day and decided to refuel with this AMAZING treat (did you catch our post on what to eat before and after your run?). Try not to eat all of the Greek yogurt mixture before you add it to your banana (it's similar to our Four Ingredient Protein Pudding). I'll be honest, after this picture these pictures were taken I mashed it all together and devoured it!

Ingredients:
1 banana
1/4 cup Greek yogurt
1 tsp unsweetened vanilla almond milk or water

Optional Toppings:
1 tsp almond butter
1/4 cup oats



Directions:
1. Peel and cut banana in half, length-wise
2. Mix together Greek yogurt, protein powder, and almond milk
3. Add Greek yogurt mixture to open banana
4. Enjoy!



Macros (not including optional toppings):
Calories - 288
Protein - 32g
Carbs - 35g
Fat - 3g
Sugar - 19g

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!

Tuesday, July 29, 2014

Stretches You Must Do If You Are A Runner



Although exercise is great for you it does put stress on your body. Properly warming up, cooling down, and stretching are the most important things you can do before and after any type of physical activity. They are imperative to prevent injury and stiffness. Stretching was, of course, included in our post on ways to prevent running injuries but we wanted to go deeper into stretching. Below you will find stretches you should be doing before and after your run (or any type of cardio activity).

Before your run (dynamic stretches of the body parts you will be using):

Leg Swings - 10 each leg

Walking Lunges - 10 each leg

After your run (static stretches of the body parts that you used):

Knee Flexor Stretch - Place your right foot 1-2 feet in front of your left foot and bend over towards your right knee. Try to keep both legs as straight as possible. Switch legs.

One-Leg Standing Hip Flexor Stretch - Stand on one foot (holding onto something if you can't keep your balance) and slowly pull the opposite ankle towards your bottom. Be careful to not strain the knee. Switch legs.

Groin Stretch - Sit on the floor with your knees bent and feet together (soles touching). Slowly bring your feet as close as possible to your body. As you bend over toward your feet, press your knees down with your elbows.

Seated Hip Adductor Stretch - Sit on the floor with both legs straight, as far apart as they will go. Hold this stretch and reach out towards the center and bend over between your knees. You can also preform this stretch one leg at a time.

Standing Calf Stretch - Stand on the edge of a platform (stair, curb, etc.) with either one or both heels out past the edge of the platform. Slowly lower and raise heels.

The above list is not all-inclusive but just a few that you should do each time you exercise, even if you can't do any others. Below is a list of additional stretches you should try to incorporate as well.


Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!

Monday, July 28, 2014

5 Easy Ways to Prevent Running Injuries


It's not hard to get injured running, especially because the nature of the movement and workout focuses solely on repetitive motion. Luckily, there quite a few things you can do to prevent running injuries. Below you will find five of our best pieces of advice for preventing injuries while running and doing other forms of cardio.

1. Check Your Posture.

Running in a compromising postural position is one of the worst things you can do for your body and your training. Your spine supports your body not only through your workouts but also your daily tasks.

Here's what you should be looking for during your runs:

- Adopt a forward body position. If someone was to take a picture, it would look like you were propelling yourself forward, not upright. Remember to keep your entire body forward, do not bend at the hips.
- Shoulders should be rolled back, away from your ears. When we are working hard, we tend to create pressure in our neck and spine by shrugging our shoulders upward toward our ears. Press them down and roll them backward (not in an over-exaggerated way) to prevent neck and shoulder pain and tension.
- Keep your arm swing compact. Don't get us wrong, we want you to move and use your arms, but keeping them close to your body and compact will not only save you energy, but it will also alleviate pressure on your spine from unnecessary twisting action.
- Land with your knees bent. Don't make your knees absorb all of your body weight with each foot strike! Take a load off and soften the blow by keeping your knees bent as your foot strikes the ground.

2. Warm Up, Stretch and Cool Down.

Why are we so excited to start our workouts that we don't view warming up as part of our workout? Who knows, but it's something that will make or break your ability to help prevent yourself from becoming injured. Working out on cold muscles will lead to all sorts of problems, including pulled-muscles, spasm, and decreased strength and stamina to name a few.

Stretching after warming up and before cooling down is optimal when running. It helps to elongate the muscle fibers and aids in recovery from the tough workout that you just completed. Cooling down is equally important. This can be as simple as walking for a few minutes after your workout, but taking that heart rate down slowly is the healthy way to end exercise. Stopping abruptly from your workout, especially while your heart rate is elevated can case irrevocable damage to your heart!

3. Add in Strength Training.

Ensuring your body is fit for the run you are doing might be a little harder than you think. Running builds strength, but not exactly the same type of strength that adding in weight training to your workouts does. Incorporating weights at least 2-3 times per week to your training regimen will help to close the gap between any strength imbalances you currently have and help you gain endurance to push that extra few minutes during a tough run.

If you aren't sure where to start with adding strength training, consider our She Sweats 12-Week Run Builder program that gives you day-by-day exercises for 12-weeks AND incorporates running/cardio exercise into the workout plan. 



4. Allow for Adequate Rest Time or Take a Break from Running for a Few Weeks.

Your body needs time to recover - to rebuild your muscles and to rest. Don't throw away the progress you have made during your workouts because you are afraid to take a day off! You will see more gains when you allow your body to rest than when you continuously train. Don't fall victim to overtraining!

Don't want to sit around for a few weeks while you take a rest? Kill two birds with one stone and complete our She Sweats 6-Week Run Recovery workouts. 


 


5. Get New Running Shoes and Ensure You Have a Proper Fit.

If you are having issues with shin splints or falling arches, you might not have the support you need in your shoes. If your shoes are well past their prime, it's time to get new ones! Don't risk injury just to get a few more dollars worth out of your old running shoes - you will spend more money at the chiropractor and on pain killers!

So many of us go to our favorite athletic store or online and pick out a pair of running shoes that we think will work for us and then we are off and running (literally). Although you might have to pay a few extra bucks if you shop the small, local running store, you will get much more sound advice about the correct shoe for your foot, running style and needs. Nothing beats being cared for in a running store - as you run on a treadmill, your foot strike and stride are often recorded on video and analyzed right in store. You can't say you get that treatment in a big box store!

How do you prevent injury?

Tiffany

Have you been following the 2-week Runner's Event?


Don't miss these posts!

Sunday, July 27, 2014

She Sweats 12-Week Run Builder CHALLENGE!


Ready for another challenge? We just released our She Sweats 12-Week Run Builder and want to challenge YOU to complete it! In just 12 weeks you could be faster, stronger, leaner, AND walk away with a prize pack valued at over $200!

The Details:
1. Purchase the She Sweats 12-Week Run Builder (you can read more about it here)
2. Take your "Before" picture with a time stamp or some way to verify the date (front and side)
3. Complete the One Mile Challenge and record your time
4. Complete the 12 week workout plan
5. Complete the One Mile Challenge and record your time
6. Take your "After" picture with a time stamp or some way to verify the date (front and side)


You MUST have to have your own copy to enter! It is illegal to distribute copies of this workout.). You can use either the gym or the at-home version or a combination of both (they are interchangeable)!

http://www.heandsheeatclean.com/2014/07/she-sweats-workout-plan-for-runners-12-weeks.html


Buy the She Sweats 12-Week Run Builder Workout and Start the Challenge

The Winner:
All entries must be received by October 31, 2014 at 11:59 PM. The winner will be announced by November 5, 2014 at 11:59 PM.

The Motivation:
Follow along with Tiffany and Whitney! Tiffany will be completing the plan as-is and will be updating her blog on her progress to get ready for an extreme mud run in late September. Whitney will be adjusting the plan to suit her hiking needs (less running but more incline cardio) before her hiking trip in September. We'll keep you motivated and you keep us motivated!

Do you have a blog? Are you on social media? We would LOVE to see you updating about your journey! Please email us at thegang@heandsheeatclean.com if you plan to blog about it so we can follow along! You DO NOT have to have a blog but if you do post on social media be sure to tag us AND use the hashtags #heandsheeatclean and #shesweats.

Connect with us!





Saturday, July 26, 2014

Motivation To Go The Extra Mile!

Need a little motivation to get up off the couch and lace up your shoes? Or maybe you need a little extra motivation to push through that first or last mile. Motivation comes in many forms but we personally love inspirational quotes and wanted to share a few of our favorites!




What are your favorite motivational fitness quotes?

- Whitney

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!


Friday, July 25, 2014

The 4-Mile, 10 Minute Pace Playlist


An awesome playlist is key when completing your running or cardio training. If you don't feel motivated, you will have a difficult time with your workout and might even fall short of meeting your goals for the particular workout. Try out this playlist for your next run. It's set so that you have a warm-up song, 4 miles worth of songs at a 10 minute pace (almost 40 minutes - just borrow some time from the cooldown song to complete your run) and a cooldown song.  The beats in these songs are optimal for a 10:00 mile pace, so get out there and get moving!


4-Mile, 10 Minute Pace Playlist

Warm-Up: 
Passenger, Let Her Go

4-Mile Run:  
Florence & The Machine, Dog Days are Over
Twisted Sister, We're Not Gonna Take It
The Fray, You Found Me
Zac Brown Band, Free
Van Morrison, Brown Eyed Girl
Neon Trees, Animal
Bruce Springsteen, Dancing in the Dark
Jason Mraz, I'm Yours
Florida Georgia Line, Cruise

Cooldown:
Adele, Skyfall


This playlist is perfect for completing the cardio workouts in the She Sweats 12-week Run Builder.  Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!




What is your favorite music to hammer out your cardio to?
Tiffany 

Have you been following the 2-week Runner's Event?