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Get Fitted
Hey Everybody!
Today I am going to talk about something I have wanted to talk about for a long time, my running shoes. I’m not going to tell you a specific shoe to go out and buy. Why not? Everyone is different and my shoe might not be the best fit for you. Finding the right shoe for you is very important! You may be a pronator or supinator and not even know it! I am and I didn’t know it. Having the wrong shoe can lead to some very serious injuries such as: plantar fasciitis, stress fractures, tendonitis, and corns. I have actually had very painful corns from the wrong shoes.
My sister Ashleigh (my personal running expert) has been working in run specialty for four years! Here’s what she says about running shoes “Getting into the right shoe is important to keeping you healthy when running. They can prevent injury, blisters, and make you a more efficient runner. Getting a gait analysis at your LOCAL running shop can ensure you are in the right shoe for YOU. They will measure you, and film you on the treadmill and suggest a handful of shoes that would work for your specific needs. By then, go by feel, whichever shoe feels the best/most natural/ least noticeable is the shoe you should pick. *Spoiler Alert: you should have about a thumb’s width of room at the end of your shoe for room for your feet to swell, and to prevent your toes from curling and your anterior tibia from getting overworked (shin splints).”
The gait analysis will determine whether you are an overpronator, neutral pronator, or supinator (under pronator). An overpronator’s ankle pushes inwards toward their other ankle when they run. A neutral pronator’s ankle stays neutral, basically parallel. A supinator or under pronator’s ankle pushes outwards, away from the other ankle. As you can probably tell, if someone is wearing the wrong shoe for their condition, they could worsen it.
I used to hate when my sister would bring me shoes home that were a size too big. Now when I put on “my size” shoe, they feel extremely tight and uncomfortable. When I went to get fitted for my marathon shoes, she told me that I had to size up or I would have some extreme consequences. I thought I would be tripping over myself with a size larger or that my foot would slide out of the shoe. I decided to trust her because she has been doing this for so long and I am very glad that I did! I finished my marathon and my feet felt better than any of my previous half marathon experiences.
So moral of the story… Go get fitted for the right shoes for you! Your future self will thank you!
If you are in Utah here is a list of local running stores you can check out!
Utah Running Shop
1895 Washington Blvd. Suite 200, Ogden, UT 84401
Wasatch Running Center
316 N Marketplace Dr. C200, Centerville, UT 84014
Salt Lake Running Company
2454 S 700 E, Salt Lake City, UT 84106
St. George Running Center
2736 E Red Cliffs Dr., St. George, UT 84790
De Boer’s Running Store
135 S. Main St., Bountiful, UT 84010
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Flavorful Fajitas
Hey Everybody!
Today’s recipe is one for flavorful fajitas. I love this recipe because it is so easy to make. I got this recipe mostly from the back of a McCormick’s mix packet but I have altered it a little to make it a little healthier.
This recipe generally takes only about 20 minutes from start to finish.
Ingredients
1 lb. Ground Beef
1 pkg. McCormick Fajita Seasoning Mix
1 Large Onion (diced)
1 Green Bell Pepper (sliced into small pieces)
¼ Cup of Water
4 Tortillas (I use Mission Whole Wheat Chia & Quinoa)
1 Container of Pico De Gallo (We love Salsa Queen)
¼ Cup of Shredded Cheddar Cheese
¼ Cup of Low Fat Plain Greek Yogurt
Instructions
- Heat up your frying pan on medium-high heat. (I love my copper pan that is nonstick, I will insert the one I use below)
- Add meat, cook and stir for about 3-5 minutes, until the meat is no longer pink.
- Remove meat and put it into a bowl with a paper towel under the meat. (This will soak up the grease)
- Dispose of the remaining grease in the pan.
- Return the pan to the heat and add your onions and green peppers. Cook and stir for about 3-5 minutes then return the meat to the pan.
- Stir in your water and seasoning mix. Cook and stir for 3 more minutes.
- Add mixture to tortillas, along with a sprinkle of cheese, a tablespoon of Greek yogurt and a tablespoon of Pico De Gallo.
- Enjoy!
I really enjoy this recipe and I hope you do too. Let me know what you think about this recipe in the comments below. If you love this please subscribe as well!
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*Disclaimer: I am paid a commission from Amazon if you use my link.
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The Importance of Mindfulness
So, what does Mindfulness even mean?? Dictionary.com defines mindfulness as a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. What I define mindfulness as is being present in what you are doing, no matter what that is. Maybe you are feeding your baby, enjoying music at a festival, eating dinner with your spouse, listening to your grandmother tell you a story. Regardless of what you are doing, you are present. You aren’t thinking about what you are going to have for dinner later, what you are going to respond with, or recording every song or performance so you can watch it another time. You are simply being there and living in the moment.
I first learned about mindfulness in college in my stress management course. It could not have come at a better time for me. I was trying to do way too many things at the same time! It also helped me to learn how to be present even in times of extreme stress. Being present really helped me to relieve the stress I was feeling and deal with it at appropriate times.
“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally” – Jon Kabat Zinn.
Examples of ways we can be mindful in a normal day
- Thinking about your breathing
- Doing one thing at a time
- Listening without Fixing
Why should we be mindful? PositivePsychology.com states that there are actually seven benefits to practicing mindfulness. They are: improved working memory, heightened metacognitive awareness, lower levels of anxiety, reduced emotional reactivity, enhanced visual attention processing, reduced stress, and managing physical pain. There are many incredible benefits to practicing this, as you can see. I have personally had the benefits of less emotional reactivity and less stress.
What are some benefits you have experienced through practicing mindfulness? Please comment below with your answers. If you loved today’s post, please subscribe below!
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Triceps Giant Set
Hey Everybody!
Today’s workout is a triceps giant set! As I have explained in previous posts, a giant set means that you are going straight from exercise to exercise without rest. It includes three or more exercises. You will complete all three moves without taking a break! Benefits of giant sets are: building muscles and endurance, burning fat, and boosting performance.
I use these in my workouts occasionally as I see fit. I do not recommend doing this with all your workouts as it can mess with your metabolism. Today’s workout is all about building your triceps. I like to use a 10-20 pound barbell depending on the day.
4 sets of 10 reps
10 Barbell Skull Crushers
10 Barbell Triceps Pull Over
10 Barbell Close Grip Bench Press
Here is a video on how to do each of these exercises. (It is sped up 1.5X)
As always, listen to your body. If something hurts don’t do it. Always start with the lowest amount of weight and increase from there.
I hope you liked today’s workout. Don’t forget to subscribe below so you don’t miss any of the workouts or meals! Thanks for your support and I will see you again next week.
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