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Tuesday, July 22, 2014

What to Eat Before & After Your Run! Plus, is Carb Loading Necessary?

No one wants to run out of energy on their run which is why it is very important to eat before heading out the door. Eat foods that are easily digestible and make sure you let your food settle at least 30 minutes before hitting the pavement or trail!

What you should eat BEFORE your run:

Shorter Runs (44 min or less): 50-100 calorie source of fast digesting carbohydrates

Rice cake
Piece of fruit

Longer Runs (45 min +): 100-150 calories of a fast digesting and a slower digesting carbohydrate source

Rice cake with a tsp of natural peanut butter + fruit
Oats with fruit

Is Carb Loading Necessary?

Carb sounds like fun doesn't it? There are some situations where carb loading is beneficial but if you are just going on a jog around your neighborhood, skip it. Carb loading could be beneficial if you are running a half marathon, marathon, or competing in a triathlon. The best way to ensure your success though is by incorporating strength training (our run builder workout plan is perfect!) and eating a healthy diet leading up to the race.

What about those oh so yummy energy chews and gels? Well, those are oh so yummy because they are basically just sugar! Skip these on your shorter runs and have one of the carbohydrate sources listed above. Save the gummies and gels for your longer runs! Think of it like this, if you burn 250-350 calories running 3 miles (varies based on weight, speed, time spent running, etc) you don't want to take in 150-200 calories of sugar in the form of gummies or gels.

What you should eat AFTER your run:

A 100-200 calorie snack consisting of a lean protein source and a fast digesting carbohydrate source. Try to eat within 30 minutes of finishing your run.

Protein shake with fruit (easy to make and easy to customize to your taste buds!)
Eggs with fruit
Chicken with rice

As with almost everything in the fitness world, you will have to play around with different foods to find out what works best for you!

Doing more than just cardio? Check out our post on What to Eat Before and After Your Workout!

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!

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

Don't miss these posts!

Monday, July 21, 2014

Strength Training and Running: Why You Absolutely Should Do Them Both!

If you are a hardcore runner, you probably don't feel right if you miss your workout. But... you might have complaints about your speed, your endurance and most of all, the way your body looks. You might not have been able to shed those last 5 pounds despite your efforts to step up the mileage and really hit the pavement hard. Guess what?!? Running more isn't the answer! The answer is incorporating strength training into your run training. It's as simple as that!

You don't have to give up your running and/or cardio! We repeat! You don't have to give up your running and/or cardio! It's safe to keep reading...

The definition of insanity is "doing the same thing over and over and expecting different results," right? So why do we think we can do the same exercises day in and day out and expect our bodies to change? We can't! It doesn't work that way. Our bodies become more efficient at the work that it has to do - whether that is running, weight training, dancing etc., and over time, it becomes so efficient that it uses less and less resources (calories, muscle fibers, etc.) to complete a task. You need to change it up and shock it! That's where cross training - adding strength to your running and cardio comes in!

How can you make this happen? 

1.     Don’t run every day! Your body needs a rest from certain physical activities and some days, it needs a rest from all physical activities (except daily tasks, of course). We recommend running at a steady pace no more than 2-3 days per week. 
2.    Add a minimum of 2-3 strength training days. Train in muscle groups (not total body) and space out your lifting days, For example, if you are doing two days, maybe you do Tuesday (upper body) and Friday (lower body). If you are planning to lift three days, you could train Monday (arms and shoulders), Wednesday (lower body) and Friday (chest, back and core). 
3.    Throw in a day or two of cardio that isn't straight running. Think sprint training or hill training, or stay away from running and have some fun with a dance class or kickboxing or Pilates. 
4.     Rest! This one is important! Make sure that you rest AT LEAST one day per week, if not two! Your body will thank you. And by the way, rest means NO strength training and NO running! 

Remember, add in that strength training! It will only increase your mile time and make you stronger!

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!

Have a great workout!

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

Don't miss these posts!

Sunday, July 20, 2014

How to Extend the Life of Your Running and Athletic Shoes

We know that you work hard for your money and we want to help you get the most "bang for your buck" as you can when it comes to anything from groceries, to workouts, to workout wear essentials. We all love athletic shoes, especially some of the beautiful new shoes touted just for running and for triathlons, but WOW! are they expensive! Here are our top tips for extending the life of your running and athletic shoes:

Wear your shoes ONLY for their specified purpose. 
If you are racking up some miles running, save your running shoes for only running. Keeping them on to run errands and play at the park with your kids will cause them to break down faster. If you are headed to the gym for weights and cardio, stick with a cross-trainer shoe or take two pairs of athletic shoes with you - ones for lifting and ones for running. Hold on to your "worn out" running and athletic shoes for running errands and other activities that don't require the same amount of support and structure.

Allow your shoes to fully dry before wearing them again.
Don't throw your wet shoes in your gym bag and forget about them (and please, don't leave them to cook in your hot car). Take your shoes out when you get home and let them air dry. Take out the insoles in your shoes to dry separately and stuff newspaper or dry paper towels in your shoes to absorb moisture.

Track when you bought the shoes and your mileage in the shoes.
Let's face it, running in a pair of shoes for over a year isn't a smart option for your spinal health! The shoes break down with weight and sweat overtime and can't support your feet and your body in the way they were made as they age. Keeping track of the date of purchase of your shoes and the mileage that you put in while wearing the shoes will be your best bet in ensuring your feet and bones are well supported. NOTE: The rate at which shoes break down over time vary - keeping track of manufacturers and mileage is important so you can rate which are best for you. Typically, you can get about 200-400 miles out of your running shoes, but this will vary depending on you, your running patterns, running/weather conditions, your sweat patterns and how well you take care of your shoes.

Alternate 2-3 pair of shoes.
You probably have more than 1 pair of athletic shoes in your closet, right? Take advantage of those shoes and extend the life of them! Wear a different pair each time you run or workout, in a rotation to allow the shoes to fully dry and rest.

Don't wash your shoes in your washing machine or dry them in your dryer.
Your shoes will take a major beating in the washing machine - don't do it! If you decided to go all "Singing in the Rain" during your run and jump in puddles, or if you get stuck trail running in the middle of a rain storm, hose your shoes off and gently brush off the dirt or mud with a brush. Allow them to air dry, with the insoles removed. You can also stuff the shoes with paper towels or newspaper to assist with drying, but don't put them in the dryer! The glue on the shoes will break down in your dryer and your shoe will break down much faster!

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!

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

Subscribe to our email list below for a weekly recap email with recipes, workouts, tips, motivation and more sent directly to you each Tuesday!

- Tiffany

Friday, July 18, 2014

**NEW WORKOUT PLAN** She Sweats 12-Week Run Builder

You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! This one is geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:
  1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
  2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
  3. Included in the plan are:
    1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
    2. Our philosophy behind incorporating weight training alongside your run training.
    3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
    4. What items are commonly on our grocery list and a sample for timing your daily meals.
    5. Information about what to eat before and after a workout.
    6. 4 HIIT Routines.
  4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
  5. Equipment required/suggested to complete the At-home version is as follows:
    1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
    2. Stability Ball.
    3. Resistance Bands.
    4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)
As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Gym Version of the She Sweats 12-Week Run Builder - $30
Add to Cart
At-Home Version of the She Sweats 12-Week Run Builder - $30
Add to Cart
She Sweats 12-Week Run Builder {Gym and At-Home Versions} - $50
Add to Cart

Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Tiffany and Whitney

Wednesday, July 16, 2014

Deep Clean Your Wood Cutting Boards Naturally!


Making good food doesn't just rely on the recipe you use or your skill in the kitchen. It's also determined by how well you maintain the tools and surfaces that you have, regardless of how expensive they are! Let's talk about your wood cutting board today. When is the last time you deep cleaned it? Been a while? Let's do it tonight - it's so easy and you likely have the ingredients you need!

Check out our natural cleaning products list too, just in case you are in the mood to keep on cleaning after you finish cleaning your cutting board!

A few key pieces of information about wood cutting boards before we start:

  1. NEVER, NEVER put them in the dishwasher! Although it seems like a good idea, wood is a porous substance and if soaking it full of water is a BAD idea!
  2. On that same note, NEVER submerge your wood cutting board in water. It will dry out very quickly and will become dry and crack over time.
  3. Although you can, it's not recommended that you cut meats on your wood cutting board because of the porous substance. BPA-free plastic or glass cutting boards are better for cutting meat (watch your knives though!)
Want to know what you need to deep clean your wood cutting board? A lemon and some coarse salt. 

Let's get started!

Wash your cutting board as you normally do - a little soap and a scrubber sponge or a brush. Rinse thoroughly.

Cut your lemon in half. Coat the wet board with coarse salt and squeeze the juice of 1/2 of the lemon onto your board. Let it sit for 1-2 minutes.

Take the other half of the lemon and begin to scrub the salt into the board using the cut side of the lemon, slightly squeezing the lemon to juice it as you scrub. Let the board sit for 1-2 additional minutes.

Rinse thoroughly. Stand the board upright to dry either on a towel or in your sink.

Want to restore the wood of your cutting board? Rub a little mineral oil into your board after it has dried. Mineral oil is odorless and tasteless.

Have scratches on your cutting board that drive you crazy? You can use a little bit of fine grit sandpaper to relieve the scratches. Be sure to wash and complete the steps afterward to remove the particles.

When's the last time you deep cleaned your cutting board?

Monday, July 14, 2014

Hotel Room Workout

Do you travel often? No weights? No problem! These exercises can be done in your hotel room with or without weights. If you do have a gym in your hotel make use of the (usually small section) free weights for an even more effective workout! This isn't just for traveling...use this workout at home too!

Feel the burn!

- Whitney