Not In Shape To Run A 5k”
What if I told you that you could run a 5k by this time next month? Would you believe me? I’m not in shape… I can’t run… I don’t have time… Silence those excuses! What if I told you that you CAN get in shape, you CAN run, and you CAN make time. Today’s the day you go from couch to 5k. Give me 8 weeks of dedication and we’ll get you across the finish line. Deal?
Let’s get a little help from one of my FAVORITE fitness apps, 5K Runner. 5K Runner is a revolutionary app that can convert any couch-potato into a 5k superstar. With 3, 30-minute workouts per week, you’ll be running a 5k in just 8 weeks time. Don’t believe me? I CHALLENGE you to try it out!
Kick off day 1 with a 5-minute warm up walk, 60 seconds jogging + 90 seconds walking (6 times), and a 5 minute cool down walk. Not too bad, right? You’ll alternate between running and walking during each workout, and gradually increase your run time each week. And the best part, there’s an audio guide letting you know when to start and stop!
I challenge you to start today. But please promise me this— stretch, warm up, cool down, and hydrate. Can you do that for me? Take care of your body, it’s the only body you’ve got!
“Countdown to Turkey Trot: 8 Weeks”
Download the free 5K Runner app today and get started.
In need of a test run? Practice your skills at the 4th Annual Parkland Dash on 10/11 benefiting the March of Dimes. Choose between a 1 mile fun run/walk, 5k or 5 miler. Pre-registration is $30 per person or $70 for a family of four.
Want an extra boost? Check out the free Sworkit app! Sworkit brings customizable workouts to your fingertips. Copy a popular workout or design your own tailored to your time constraints and fitness needs. It is the perfect addition to your 5k running routine.
“Can You Taste It? It’s Pumpkin Season!”
With less than 40 calories and ready in under 5 minutes, don’t wait to try this Simple & Skinny Pumpkin Spice Latte!
Ingredients: ¼ cup coffee, 1 tsp stevia, ¼ tsp pumpkin pie spice, 1 tsp pure vanilla extract, 2 tbsp canned pumpkin, 1 cup milk of choice (unsweetened vanilla almond milk preferred)
Instructions: 1. In a small mixing bowl or large mug, mix coffee, stevia and pumpkin pie spice with fork or whisk. 2. Mix in vanilla, canned pumpkin and milk. 3. Warm on stove top or 1-2 minutes in the microwave. 4. Serve in mug with optional milk froth or whipped cream topping.