Julie Montagu on Self Care – Podcast 64

Today is all about self care with Bravo star, Holistic Health Coach, Yoga Instructor and author… Julie Montagu! I first started to follow Julie on Instagram after seeing her on the show “Ladies of London”.  But unlike many other Bravo reality show stars her IG feed is full of healthy food, truly inspirational quotes and amazing yoga poses in gorgeous locations. We’re talking about her new book Recharge – A Year of Self Care.

Warm Up: I finally have the super easy Sheet Pan Fajitas Recipe up. Check it out!

Plus the Surf City Half Marathon and the Shift Con Conference are both coming up this weekend. I’ll be back with more soon!

Runner / Eater Question:

Hey Monica!

LOVING your podcast, instagram, everything! So much fun!

So, I have a beginner’s question. I’ve been running for a while and now attempting to get my husband to start. But, he won’t because he claims he gets shin splits every single time. How can he avoid this? Tips? Suggestions? Do they go away over time or is this something he really can avoid in some secret way neither one of us knows about?

Thanks bunches!!! 

 Monica: Start off slow and increase gradually to let your body warm up and get used to these new movements.

Make sure you’re wearing the right shoes. Go to a running shoe store to get properly fitted and get the right stability shoe for your feet and needs.

Warm up with a walk, stretch and then run.

If it hurts – stop. If it aches a little – ice. If it falls off – glue it back on. If it turns purple or green – call the local news and get on TV, then tell them about Run Eat Repeat – thanks.

RER Resources for this episode:

Runner’s World’s article all about shin splints.

Mayo Clinic on Shin Splints

Sheet Pan Chicken Fajitas Recipe

Super Foods Super Fast by Julie Montagu on Amazon

Recharge – A Year of Self Care by Julie Montagu on Amazon

Julie Montagu, The Flexi Foodie, is one of London’s top yoga and nutrition teachers and recently named Top 10 Holistic Health Icons in the world and one of Britain’s most inspiring women. Julie is the creator of a new membership wellness site (www.truly-julie.com) and author of 3 International best-selling books including the self care guide we’re talking about today.

I’m super excited to talk to her about her new book, ‘Recharge – A year of self care to focus on you’. It’s been called a ‘month by month self care bible’. She hits all the bases from vision boards to breathing. (I have Julie’s cookbook ‘Super Foods Super Fast’, which I love.)  Now I’m asking Julie for tips on how we can incorporate self care into our day.

Some of my favorite lines from Julie on fitness and food…

“Just do a forward fold… before you run, after you run, before you walk, after you walk, when you’re stressed out… the forward fold for me is the bomb. I love it.”  – Julie Montagu

On why she goes to yoga class even though she’s a yoga instructor herself.

“I’m incredibly motivated… but when it comes to my own self practice I want the energy in the room.”   – Julie Montagu

How does food and nutrition work with your balance?

“I write vegan cookbooks because that makes up 98% of my diet. I haven’t eaten meat for a decade but I will eat the occasional fish as long as I know it’s sustainably sourced.” – Julie Montagu

“I found the way to fuel myself was through my food. And I get addicted to that feeling… the way I feel after I eat well for my body.” – Julie Montagu

You can follow Julie on social media and on her website here:

Check out Julie’s website here //  Truly Julie is her community website

Follow Julie on Twitter  // Follow Julie on Facebook  // Follow Julie on Instagram  // Follow Julie on Pinterest

Run Eat Awards for this week:

1. Échame La Culpa

2. No show socks.

3. Oranges.

 

Got a question for me? Email RunEatRepeat@ gmail.com or call the RER voicemail line.

Thank you for listening!

Tag @RunEatRepeat on Instagram and let me know what you’re doing while listening …. like Jennifer T. who tagged me on Saturday!

 

*RER Resources for this episode:

Runner’s World’s article all about shin splints.

Mayo Clinic on Shin Splints

Sheet Pan Chicken Fajitas Recipe

Super Foods Super Fast by Julie Montagu on Amazon

Recharge – A Year of Self Care by Julie Montagu on Amazon

The post Julie Montagu on Self Care – Podcast 64 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/30/julie-montagu-self-care-podcast-64/

Easy Sheet Pan Chicken Fajitas Recipe

Finally! I’m finally sharing the super easy sheet pan recipe I made for meal prep for my family two weeks ago. Since then I’ve made it two more times at home. I’m loving sheet pan recipes because I use foil over the pan so there’s barely anything to clean after and you can make two (or more) sheet pan recipes at the same time. This is the way to be a meal prep machine without spending a ton of time cooking. Boom.

Grab some bell peppers. Oh, and get one onion.

You can probably use any raw chicken in this recipe. I scored boneless skinless chicken breast tenders and cut them a little bit thinner.

The cooking time will vary depending on how thick the chicken is so just be aware of that if you tend to not like salmonella, ya know?

Sheet Pan Chicken Fajitas Recipe

Ingredients:

• 4 bell peppers
• 16 oz chicken breast (boneless skinless)
• 1 onion
• spices: Salt & Pepper, Garlic, Chili Powder, Cumin
• 2 Tb. olive oil

Directions: Pre-heat oven to 375 degrees.

Slice chicken into strips (you can also buy it cut into strips or small chunks). Season with S&P, garlic, chili powder & cumin ~ 1 tsp of each or to your preference and toss to coat. Chop onions & bell peppers into strips. Season with olive oil and S&P. Combine and place on sheet pan (I covered mine with foil or easy clean up).

Bake at 375 degrees for 20 to 25 minutes. Stir after 10 minutes. Cooking time varies – make sure chicken is cooked through and veggies are done to your liking.

Serve with tortillas and guacamole.

Enjoy!

 

Yep. That’s it.

Want more 5 ingredient recipes? Or sheet pan recipes?? Or…. um, skinny cocktail recipes??? (That you can make while meal prepping)

Let me know!

The post Easy Sheet Pan Chicken Fajitas Recipe appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/28/easy-sheet-pan-chicken-fajitas-recipe/

Lazy Cook Recipe Ideas and Botox – Podcast 63

Today on the podcast I’m answering your running, cooking, botox (!!), half marathon questions and more. These are 5 questions from the Pile on the Miles survey. I think they’re super helpful for everyone (okay maybe not the botox one?).  If you have one feel free to email or leave a voicemail with your question and I’ll answer it in an upcoming episode.

1. Question: Do you have any recipes that are super quick to make or super low in ingredients for the lazy cook?

Run Eat Repeat: Yes! I’m all about super quick and easy recipes. If you are lazy I say get it all done in one shot with meal prep and then switch that up for different meals throughout the week. Check out my Ground Turkey 5 Ways post for an example of that.

Quick and Easy Cooking Hacks:

A. Meal Prep and plan. Make  a list of what you want to eat, get the groceries and prep anything you can.

B. Spend money to save time. Prioritize your sanity and consider inventing in meal prep containers, a Crockpot, foil, pre-chopped veggies… basically anything that will help make it easier to cook and clean-up.

C. Keep it simple. Identify your favorite dishes and find new ways to use them. It’s okay to stick to some of your favorite fruits, veggies and protein but add in new flavors to keep it fresh. If you already have a few dishes you cook really well – think of ways to change up the veggies or protein in them.

Examples:

bake a bunch of potatoes and stuff them with different veggies and protein

make a batch of Salsa Chicken and use it for salads, tacos, burritos, enchiladas…

Quick Breakfast Recipes:

Overnight oats – you can make this ahead of time in a batch

or make OverRun Oats while you are working out or running!

French Toast in a mug – you can make this in the microwave!

Tortilla Breakfast Casserole – make a casserole and portion it out for several days

Breakfast Potatoes in the Crockpot

Quick & Easy Dinner Recipes:

Baked Sweet Potatoes in the  Crockpot

Easy Chicken Pozole in the Crockpot

Easy Taco Bake

Creamy Chicken and Potato bake

 

2. Question: How do you know what is a reasonable gain in speed over a 4-6 month training cycle (shaving 10 min off half? 20 min off half?).

This depends on your fitness level when you set your last PR or when you ran the time you’re trying to improve. If you are basing it off your first race and didn’t really train hard or had a bad race day… it’s hard to tell without specifics on where you are now.

Estimate your half marathon pace or finish time yourself:

Look at your long run average pace and compare it with the Half Marathon pace chart. Then, use that information plus your current fitness level // injury history // race elevation // anything else that would help you run faster or slower… and make a good estimate on what pace you’re capable of on race day.

Half Marathon Pace Chart

 

Use a half marathon time predictor tool to guess based on other data:

Runner’s World Race Time Predictor

Project Five Thirty Eight Marathon time predictor

 

3. Question: You’re open about most things but I haven’t seen any info on if you did something to your lips awhile back? It looks cool. Cost range? Is it a one time thing? Redone like eyelashes or a spray tan?

RER: I don’t have lip filler but I do get Botox. I have gotten around my lips so they are relaxed and can look bigger. I also use lip plumping gloss, over-line my lips, highlight my top lip and pay attention to angles.

I tried to get it one time over 3 years ago from a Groupon and I … listen to the show to find out!

This is a before/after circa 2015 I think? It was the time I tried to do get lip injections and ended up passing out like a tragedy.  This is not a flattering picture but I didn’t expect to ever post it, I was just curious about difference it would make so I took the pic for myself.

 

4. Question: I just ran my 3rd half marathon and feel like I’m starting from scratch each time I train. What is a good mileage to maintain so I can work on getting faster and not just trying to build distance?

RER: You might be taking off too much time from running. If you’re not training for a race I’d suggest still running for exercise twice a week and doing whatever other workouts you want around that.

Try to maintain a fitness level where you can run 5 to 6 miles. Then, when you start half marathon training (assuming it’s from the beginning) you have that base and can incorporate speed work instead of focusing on re-building that fitness.

 

5. Question: How do you maintain high mileages and not get injured?

RER: First – you have to know your body and respect it. If you are injury prone you need to be extra diligent about recovery and rest.

8 Tips to Avoid Running  Injuries:

• Listen for any ‘squeaky wheels’ from your body.
• Take extra rest if needed.
• Stretch & foam roll.
• Refuel with protein and carbs after your workout.
• Ice achy areas.
• Incorporate strength training and yoga.
• Get a sports massage – maybe on an on-going  basis so the person knows your body.
• Know the difference between sore, tired and injured.

 

Feel free to email or leave a voicemail if you have a question for me!

Please leave a review in your podcast app – it really helps show higher in rank and get more people to listen! Thank you!!

 

Items mentioned in this episode:

Crockpot

InstaPot – I don’t have one yet so I can’t speak to it’s awesomeness but everyone and their mother (including mine) has one.

Meal Prep Containers

Silicone baking sheet – I use this instead of foil for some baking sweets. It’s super non-stick and easy clean up.

Foam Roller – (post-run stretching and injury prevention)

The post Lazy Cook Recipe Ideas and Botox – Podcast 63 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/26/lazy-cook-recipe-ideas-botox-podcast-63/

Peanut Butter vs. Almond Butter–Which Should You Eat? Podcast 62

Peanut Butter and Almond Butter… which is healthier? And do you have to keep peanut butter and other nut butters in the refrigerator?? Today I’m chatting with Registered Dietician Kath Younger from KathEats.com to compare PB and AB. Which should you be eating?

Warm up:

I felt like I was getting sick on Friday. Nooooo… so I tried to stop it with all the magic stay healthy tricks I know. I hit up the store for the supplements and have the Sleep Works at home if I have trouble sleeping or when my schedule is off from travel.

Turmeric Supreme by Gaia

TheraZinc Elderberry

Vitamin C chewables

Gargling salt water (warm salt water)

SleepWorks

Plus extra sleep, taking extra rest on my running schedule, healthy food and repeat.

And now the main event…

Peanut Butter versus Almond Butter – Which is Better?

Registered Dietician Kath Younger from KathEats.com breaks down Peanut Butter versus Almond Butter. She shares the benefits of each and her preference for whether or not to keep them in the fridge.

Is one healthier? Do you need to keep them in the fridge?

Peanut Butter – lower in calories, higher in protein … More affordable

Almond Butter – higher in fiber, more mono-unsaturated fat, more iron and vitamin E, 2x magnesium than PB, 10x calcium, …. More expensive.

If budget is not an issue and you like both PB and AB… you should choose almond butter because of the slightly better nutrition profile. But the differences are not that significant that one of them is going to change your life if you’re eating a reasonable amount.

Kath is famous for her love of oatmeal. Several of her pictures feature the ‘drippy’ nut butter she mentioned on the podcast. If you love oatmeal p0rn check out the page on her blog dedicated to oatmeal…

Follow Kath on Instagram here. And let her know you heard her on the RER podcast so I can ask her all my other random questions about ketchup in the fridge and the like….

 

Podcast Awards for the week:

1. Essential Oil diffuser …

2. Pan Dulce lookin’ croissants that aren’t croissants

3.  PUR Filter… Apparently my water is killing me. And I’m obsessed with filtering it now. Check out my post on the PUR Filter and enter the contest to win a year’s worth of filters!

*Check out this post to see how clean your water is AND enter the GIVEAWAY!*

The post Peanut Butter vs. Almond Butter–Which Should You Eat? Podcast 62 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/23/peanut-butter-vs-almond-butter-eat-podcast-62/

Running and Food Questions–Podcast 61

Hello! Today’s RER Podcast answers some of the questions I received after the Pile on the Miles Challenge. I put out a survey for your feedback and future needs. There was a section for questions too! So today I’m answering 5 of your running, eating and social media questions.

This episode is a Q&A and packed with super helpful tips and advice including: 22 things to do when you are injured or can’t run! AND 7 Ways to stay healthy while training for a marathon.

If you have any questions for me – send ‘em over! Contact information is at the bottom of this post.

1. Question: – The hardest part for me is pushing past my comfort level. I kind of get stuck and I don’t know how to move past that. Help!? Is that a question?

Monica: Yes the question is… how do I move past my comfort level?

First I would identify what stops you to push past your comfort level.

pushing past your comfort level. Do you get scared or kind of get anxious that your heart rate is increasing or you’re getting out of breath? To just till feel discouraged when it gets hard like maybe I’m not good at this? Does it just feel uncomfortable because you’ve been doing something for so long that when you start to feel like you are being challenged it’s an instinct to kind of pull back because you think maybe you’re doing it wrong? Figure it out why can’t push past that will help you fix it.

Choose – Do you want to work on SPEED or DISTANCE?

Figure out your usual effort level.

And to give you a practical example here’s a little exercise and pushing past your comfort zone during a run… first assess what is your usual effort level while running.

On a scale of 1 to 5… 1 = sitting /  2 = walking /  3 = easy run /  4 = race / 5  = running for your life

25% is taking a walk / 50% is an easy run you could maintain  / 75% it is running better / 100% it is as fast as you can run away from a bear.

During your run after warm up in the middle of a ride I would push it up a level for a fartlek run so you’re not really watching your time but pushing yourself 10 to 25% more. It’s like when you do a spin class and increase the resistance it makes it harder but you’re doing the same thing.

How to do a Fartlek Run podcast

2. Question: What motivates you to keep going with the blog and social media?

Monica: Well there are two big reasons be the number one reason is that I really love it! I really love connecting with everyone. I feel like we have a virtual running group and I get really excited when people chime in and say that I motivated them to sign up for a race or they were going to skip their run but seeing a post that I did push them to do it.

The second reason is that this is how I make money – blogging, social media, selfies, weird live videos, la-di-da. Things are changing all the time and blogging and social media are very different today compared to when I started and it’s going to be very different a year or two from now! So it is exciting and keeps me on my toes. Also – it’s important to note I have the time because I’m not fitting it in around other work.

I think I’d make it a priority even if it wasn’t my job because I genuinely enjoy it!  But if I ever wasn’t motivated I would either push myself to do it or find another job.

Check out the episode on how bloggers make money below. If you’re interested in learning more about this let me know. Feel free to ask any questions so I know if you’re just curious about behind-the-scenes or want some tips on how to blog, podcast or do social media full time.

How bloggers make money podcast

3. Question: How do I stay healthy while training for marathon?

Monica: I think that you mean how to stay healthy as in-  not get sick or don’t feel good. I say this all the time but I really believe it = proper fuel and rest are so important.

If you are running a ton you’re asking a lot of your body and you’re depleting your resources so you need to give back. Restore all those resources both physical and mental that you’re using during marathon training. It’s like changing the oil every 3,000 miles in your car – in addition to adding gas. There are small daily tasks you can do to stay healthy and bigger weekly or monthly things that will help.

How to stay healthy during marathon training:

1. Make rest and recovery a priority. Set aside time for all the things beyond running that are required.
2. Stay positive.
3. Treat your body like an athlete.
4. Eat well. Eat enough. Eat healthy.
5. Get proper rest – sleep, naps, taking it easy and similar… Get enough sleep at night. Take naps as needed. Opt out of extra exercise if it’ll be too hard on your body.
6. Take vitamins and supplements as needed. (Always consult with your doctor on any new diet or exercises.)
7. Listen to your body. Respect what it’s telling you.

4. Question: How do you hold your running post? I tried doing that for my Victory photo and about fell over. It’s a lot harder than it looks. LOL

Monica: I have a great tip for balancing that works for my running pose and for other balance exercises when you’re on one leg. This question got me excited because I do have a secret to this and it’s based on something I learned in cheerleading. Anytime you’re doing something where you’re balancing on one foot you can maintain your balance by imagining you’re being sucked up through a big straw.   When you are one foot you tend to start to wobble one way and then you pull yourself the other direction to balance it out but that’s not the way to fix it. When you start wobbling –  pull straight up like you are being sucked straight up into the sky through a straw.

I love this because it’s it works for the running pose, it works for tree pose in yoga and it kind of works in life. Sometimes we start leaning one way too much… For example: If I start to go off the rails and  eat a bunch of junk.  I tend to want to pull myself to the other side and do a cleanse or cut out sugar and carbs and completely do the opposite!! That’s not balance – it’s just throwing yourself in the opposite direction. Correcting your balance means getting back to the center.

5. Question: I just started back running after losing 50 lbs and injured my foot. How do you stay motivated while injured?

What CAN you do?

22 Things to do when you have a running injury or can’t run…

1. Take up non-impact exercise (if you’re approved by your doctor).
2. Meal prep and/or improve your diet.
3. Spend quality time with your people.
4. Volunteer.
5. Phone a friend.
6. Send your family and friends a card or letter in the mail.
7. Go through and organize old photos or papers.
8. Go to a museum.
9. Research the BEST sushi or other food in your city.
10. Be a tourist in your town and visit something different each week.
11. Take a Paint and Wine class (I know I need a drink when I can’t run!)
12. Have a meal or drinks outside and just relax and people watch.
13. Write a book?
14. Read a book! Join a book club.
15. Redecorate.
16. Organize your closet.
17. Learn how to make Pad Thai! (Then, invite me over.)
18. Write a bucket list.
19. Make a quilt.
20. Take a new class at the gym.
21. Learn to play an entire song on the guitar or piano in 8 weeks.
22. Go through all Run Eat Repeat’s instagram and facebook posts and leave funny comments so I see them later and have a laugh. Thanks.
23. >>>> Any other ideas? Leave them in the comments!

Make a list of all the ‘I should…”  or “I’ve always wanted to…” activities.  A pile of papers? Old photos? A museum. Send your family or friends a note in the mail. A new person each day.

Ditch your workout calendar. Swap it out for a 8 weeks of zen … 8 weeks of volunteering …. 8 weeks of connecting…. 8 weeks and 2 books …

Got a question for me? Leave a message on the RER voicemail line or email me RunEatRepeat@gmail.com

PS – My PUR Water Giveaway post comments were not working yesterday. So if you haven’t had a chance to enter the contest yet… please check it out!

The post Running and Food Questions–Podcast 61 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/19/running-food-questions-podcast-61/

Do you know how clean your water is?

This is a sponsored conversation written by me on behalf of PUR. The opinions and text are all mine.

Hello! How’s it going? I’m excited to talk to you about water today. I’m a big fan of H2O… yeah everyone needs it but my water bottle is like my safety blanket. As a runner hydration is very important to me. I’ve read being even slightly dehydrated can impact performance on a run! And I always say the day before race day it’s your job to rest and hydrate. Boom.

And I have something super interesting to share… PUR’s KnowYourWater.com website can give you a water report – based on your home address that shows what contaminants are in your water. I love this! I did the report for my address and my parents’ address.

Every time I fill up my water bottle at someone’s home I ask if they just drink tap water or if they have some sort of filtered water. Most of the time they base whether or not they use a filter on how the water tastes – but we should really check out what is in the water and make sure there are no harmful contaminants.

My water report for Lake Forest, CA:

Water Report for Pico Rivera, CA:

What?!! The levels of lead in my water versus parents surprised me. My water – 5.0 …. My parents’ water – 0.8. Not cool.

KnowYourWater.com pulls information from more than 98% of all public water systems, including those leading to homes, schools, businesses, hospitals, and more! All you have to do is put in your address – no email or other information required. So you can check your home, school, work, best friend’s place and anywhere else you drink (water) a lot.

Now I’m using the PUR Water filter on my faucet. I haven’t had one like this before and have just used the filtered pitchers in the past. This is super easy because the water comes filtered straight from the tap and the light system tells you when the filter is working with a green light and when you need to change it.

PUR is the #1 best-selling brand in lead filtration among filters certified to reduce lead. It’s a great way to get cleaner water and it’s certified to reduce over 70 contaminants, including 99% of lead, 96% of mercury and 92% of certain pesticides.

Check out your water report here – PUR Know Your Water.

GIVEWAWAY – Win A Year of PUR Water Filters

Win a “Year of PUR”!

The giveaway includes:  1 PUR Advanced Faucet Filtration System, 1 Ultimate Pitcher Filtration System (and replacement filters for each) and a 21 oz Hydro Flask water bottle with a sports cap. The Hydro Flask will be one of their new colors, which won’t be available to the public until February 2018! A $198 total gift value.

To Enter: Leave a comment on this post with 1 thing you learned or saw on your water report.

Check out your water report here. >> Then leave a comment with 1 thing it said or something you learned. 

 

Open to all US residents. Closes Feb 1, 2018 12am PST. Winner will be contacted via email Feb 2nd. If winner doesn’t respond within 48 hours a second winner will be chosen. 

 

The post Do you know how clean your water is? appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/17/know-clean-water/

5 Tips to Get a Great Treadmill Workout with Dr. Casey Kerrigan Podcast #60

Does the winter weather have ya running on a treadmill? Love it or hate it – treadmill running might be the only way to get in the miles. Go into with a positive attitude and check out these tips for getting the most out of your workout! I’m talking with Dr. Casey Kerrigan about how to get a better treadmill workout.

And since she mentions music as a good motivator… I’m sharing my favorite running songs. And during the interview I tell her my major fail with listening to a book while running…

Warm-up…

My treadmill story… I only ran on a treadmill

Then, I bought my own and it was the start of a long love story with running…

*End the intro 15:16

 

Harvard educated doctor, runner, and footwear expert Dr. Casey Kerrigan, co-founder of Charlottesville, VA-based OESH Shoes,  is talking about how to run on the treadmill to get the most out of your workout.

Dr. Kerrigan’s Top 5 Treadmill Tips:

1.   Set the treadmill to manual and listen to your body, not a program on the treadmill.
2.   Keep your cadence (strides per minute) at 90 or above.
3.   Listen to music!  But only on a treadmill…don’t use headphones outside.
4.   You don’t have to run on an incline if you don’t want to!
5.   Run smart, don’t get injured. – If you’re training to increase endurance, follow the 10% rule:  Don’t increase your mileage any more than 10% per week.

Another important piece of advice from Dr. Kerrigan is to take pain seriously.  She suggests following a “24 Hour Rule” – if a pain develops from running that doesn’t go away within 24 hours, don’t run that day.  If it still persists the following day, talk with your trainer or coach.

Check out all of her training tips and more on the Oesh Shoes blog here.

Questions about treadmill running…

Is there a way to run on a treadmill and get the same benefits of running outside?

How do you mimic outside running with running on a treadmill?  Do you have to put it at 1% incline to mimic running outdoors?

How do you measure your foot turnover / cadence?

How do you improve your running cadence to get faster?

How do our running shoes impact our running speed?

How do you avoid getting injured?

Is running on a treadmill easier on your body?

Dr. Casey Kerrigan has created a zero drop heel to toe AND side to side running shoe. If you want more information on it check out Oesh Shoes here. http://oeshshoes.com/

Call Edit Notes:

6:17… is there a way for the running purist to mimic running outside…

17:42 A ton of people are using the treadmill… to

you can consciously do it by switching your footwear too//

// 24:36 I like that you mention music…

28:26 I like your one ear bud idea… //

29:59 any other tips… to have a super awesome treadmill workout?

31:45… just get a run in //

Thank you so much Dr. Kerrigan! All of her contact info will be in the show notes on Run Eat Repeat!

*Please take out extra noise, coughs from my side. There’s a lot of random noise… my headset mic pics up everything. Thanks!

Podcast Awards for this week:

1. My random holiday calendar! Today is… Appreciate a Dragon Day. That is random!!

2. Sheet pan dinners! Makes for the easiest meal prep and cuts down on clean up. Done and done.

3. Halt and Catch Fire … a new to me TV show. Finally a replacement for Mad Men!

 

Runner Resources and Recipes I mentioned during the show:

30 Minute Treadmill Workout

Speed Up Treadmill Workout

Oesh Shoes

Bodak Yellow – head’s up… it’s explicit but everything

Question: What is your favorite TV show or song right now?

The post 5 Tips to Get a Great Treadmill Workout with Dr. Casey Kerrigan Podcast #60 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/16/5-tips-get-great-treadmill-workout-dr-casey-kerrigan-podcast-60/

Easy Meal Prep–5 days of healthy meals with ground turkey

Hello! I’m working with Foster Farms to share 5 different ways to make their organic ground turkey for a week of meal prep. This is a super easy way to prepare 5 healthy lunches or dinners with one protein.

This is how I usually meal prep with ground turkey – I cook it up with onions and my favorite seasonings and then have it a few different ways. Sometimes I’ll make it more Mexican food style with chili powder, cumin, garlic, salt and pepper. My other go-to is Italian style with tons of garlic and Italian seasoning.

5 days of Meal Prep with Ground Turkey

Ingredients: 1 onion, Foster Farms organic ground turkey, minced garlic, salt & pepper, no salt seasoning

optional: diced bell pepper, tomatoes, mushrooms, seasonings of your choice

Step 1: Dice onion. Pre-heat pan with 2 Tb olive oil, add onion and cook until translucent.

Add turkey – season with salt, pepper, garlic, no salt seasoning mix.

Optional – add veggies. Cook through.

Now we have a big ol’ pan of clean protein and you can make it into anything you want. Well, maybe not cake but a lot of different things!

Step 2: Pair the cooked turkey with your favorite veggies and grains for a complete meal.  Plan out your menu so you know if you have all the sides needed for each dish.

I roasted 2 huge bags of broccoli and cauliflower to have with it. And two weeks ago I just kept it simple by portioning out the turkey and veggies. The picture below shows my meal prep containers with ground turkey and veggies but I ate them over a salad or rice with some extras.

Monday: I used it on top of a random salad… I piled it on top of veggies and added hummus to the mix.

You can add salsa, beans and guacamole for a turkey taco salad – that’s another one of my go-tos.

Tuesday: Turkey tacos… a healthy spin on Taco Tuesday!

Wednesday: Turkey and grain bowl – Ground turkey paired with your favorite rice, pasta, couscous or potato and veggies.

Thursday: Kitchen sink salad… or should I call it a whatever you find in the fridge salad?

Ground turkey with all the other random things in my fridge… salad, carrots, hummus, veggies, garlic bread.

Friday: Turkey with pasta sauce. I served this over zucchini noodles aka zoodles.

You can get more info and the nutrition information on Foster Farms’ organic ground turkey here. 

Foster Farms Organic Ground Turkey is raised free range on a certified organic vegetarian diet and free of added hormones and steroids.  It’s the only California-grown, organic, fresh ground turkey and it’s a nutritious and lean source of protein. 

Pro tip: I found a two pack of this at Costco for a really good price.

Bonus… Check out these ground turkey recipes I made last year…

Easy Taco Bake – quick and healthy way to celebrate tacos on the daily.

Teriyaki Meatballs with ground turkey – this disappeared super fast!

Question: Did you meal prep this week? Do you meal prep regularly?

 

Note: This post is sponsored by Foster Farms. All opinions are my own.

The post Easy Meal Prep–5 days of healthy meals with ground turkey appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/14/easy-meal-prep-5-days-of-healthy-meals-with-ground-turkey/

5 Tips to Stick With Running Podcast #59

Today we’re talking about how to stick with your running or workout routine. It’s easy to fall off track when you’re busy or don’t know exactly what you’re working towards. So here are simple but real tips to stick with it and make progress.

I get a lot of questions about how to get back on track after getting away from running or healthy eating. But before you even fall off the wagon – I’m trying to strap you in with these 5 ways to make it a long term successful part of your life.

1. Set a clear, specific goal and get a plan.

What is your goal? Is it to run a race? PR? Come back from an injury? Make the track team?? Get fit?

You don’t have to run a marathon to be able to name your goal. But you do have to name your goal to know if you are sticking with it!

Once you have identified your goal – get a plan.

Use a training plan from a running website, coach or create one yourself. It can be a very specific training plan with 7 days of running, cross training and specific workouts OR it can be as simple as Mon/Wed/Fri – I run 3 miles, Tue – yoga, Saturday – crossfit.

AND – make sure it’s something you want to do – not something you’re doing because you said one time you would.

2. Schedule it.

Know exactly what you are doing each day, where and when.

What is your workout for that day –

What time are you doing it –

Where –

Do you need anything for it – (pack a gym bag, make a training session) ?

3. Be accountable.

Build in accountability by sharing your plan with someone in your life, get a running buddy, join a group or hire a running coach.

How do you stay on track with goals? Do you need a lot of encouragement? If so – where could you get it?

Do you need to do a group challenge? Do you need one on one support?

Be honest and self aware –decide how you can check in with yourself each week to make sure you’re sticking with it.

Check in daily on the Run Eat Repeat Instagram Run Report post!

4. Set yourself up for success…

Remove any obstacles in the way. Time? Location? Stress?

What are the things that are going to stand in your way?

How can you overcome them?

Don’t have that much time? – Lay out your running gear the night before. – Switch up your longer workouts for days you have a little more time.

Feel intimidated and keep avoiding the gym or running group? Ask a friend to go with you OR just go two times before you decide that it’s too scary. And remember – be brave.

Super out of shape and hate that you have to start from scratch? Well, it’s better to start from right here today than not at all. You’re not going to get into shape by accident – make the decision to go for it. Yeah, you might be a little frustrated at first – but that’ll go away fast and you’ll be on your way to a healthier you!

 

5. Reward yourself!

If you give more to yourself … you will get more from yourself.

So think of 5 things you’d love to do or get when you stick when your training plan each week. I’m a-okay with delicious food treats as a reward for working out… but if you’re not compile a list of things you love to do, see, feel, smell that you can use as a reward.

5 non-food ways to reward yourself:

1. Massage – bonus points if it’s a sports massage!

2. A new item of clothes or shoes

3. Guilt free time to do something frivolous … watch TV, scroll Instagram, research your dream trip to Costa Rica, create a Pinterest board with your dream outfits, take a nap…

4. Pedicure and manicure

5. Send someone flowers or an edible arrangement just because – or buy some flowers for yourself! (But I feel like giving someone a ‘thinking of you’ gift is the sweetest surprise and I get twice as happy to do that for someone else. Anyone else feel that?)

Share your ideas on Instagram so we can make a huge list of great ways to celebrate our running victories!!

This is from a lil spa da with my mom…

Got a running, nutrition or random life question? Ask me via email RunEatRepeat@gmail.com with Podcast Question in the subject line or call the RER voicemail.

Thanks for listening!

How do you reward yourself for sticking with your workout or running plan?

The post 5 Tips to Stick With Running Podcast #59 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/2018/01/12/5-tips-stick-running-podcast-59/