So I know How I Met Your Mother isn’t exactly airing anymore, but I’d say this is a pretty good excuse to binge watch it on Netflix (as if you needed an excuse). It’s one of my personal favorites, and I hope you guys enjoy this little workout to go along with it!
- Barney says “legen-wait for it-dairy!” – 20 jumping jacks.
- Ted says “the one” – 5 push ups.
- Barney says “challenge accepted.” – 15 sit ups.
- Someone has a flashback – plank until the end of the flashback.
- Marshall and Lily refer to each other as Marshmallow or Lilypad – 10 squats.
Other than rehydrating one of the most important things to do after a workout is to refuel your body. I know sometimes we think “I just did a workout, I can reward myself with a piece of cake.” Think again, please. Honestly, whatever you put into your body directly after working out might possibly be the most important thing you eat all day. When you workout your body uses up any energy from things you’ve consumed recently, and then uses up stored glycogen or protein. After you workout your body uses up any available protein source to help rebuild and refuel your muscles. That being said, do you see where I’m going here? Protein, protein, protein folks! Here are some good things to refuel your body with post-workout;
- Greek yogurt
- Protein shakes
- Whole grain cereal
- Pita & hummus
- Apples & peanut butter
- Chocolate milk
- Trail mix
Also be sure to check out my article on pre-workout snacks!
When I first started on my fitness journey the first thing I did was start running regularly. I found that I was constantly in pain afterwards, at first I thought it was just because I was terribly out of shape. It took a month or so for me to realize that my shin splints and knee pain weren’t normal. First I tried Dr Scholls Active Series insoles and they seemed to help for a week or so before I was back to square one.I tried running in my Addidas, and I’ve ran in my Nikes and neither provided any relief. I kept having to take time off from running because of the excruciating pain that would radiate through my legs every time I put sole to pavement. I knew that if I wanted to accomplish my goal of running a 5k in the near future that I absolutely had to try to find a solution for this.
Does any of this sound familiar to you? If it does, take the time to go to a local footwear company of yours ASAP. I promise you won’t regret it. I went to the Asics store and had a stride analysis done. All this really entails is a store associate watching you walk barefoot to evaluate your foot fall. A lot of employees at running speciality stores are trained to do this. After having my analysis done I was told that I over pronate pretty severely. Pronation is a natural motion of the foot but depending on your foot arch you could over pronate or under pronate which can cause shin splints and joint pains.
Over pronation affects about 85% of people so don’t feel ashamed if you’re one of them. A proper pair of shoes can seriously change your running game. I highly recommend Asics. I’ve been a Nike girl for years and I’ll never go back after putting my Asics to the test, different things work for everyone though so figure out what’s best for you. If a new pair of shoes is not in your budget right now, at least try to get a stride analysis done and try some well structured insoles and compression socks. Please try to get running shoes that are properly suited for you as soon as possible though. A proper running shoe can greatly reduce your risk of injury and can even help improve your stride. No, good running shoes aren’t cheap. I was lucky enough to find my Asics on a clearance rack for $50 but usually you’ll be likely to spend $100+ for a pair of well structured running shoes. Cheap is not always good!
I hope this helps some of my fellow beginning runners out there, if you have anymore helpful tips or tricks drop them in the comments, sharing is caring!
I don’t much believe in New Years resolutions to be 100% honest, but if a new year is what it takes for you to make a positive change in your life then that is totally cool with me. The real thing here though is, what’s it going to take for you to stick to that resolution? All of us gym goers have seen it, you go into the gym in the first weeks of January and you have to practically earn your right to the cardio equipment, am I right? As the weeks trickle by though, soon you start find that you’re once again sometimes the lone wolf trekking along on the treadmill. Are you going to be that lone wolf this year, or are you going to be back on your couch eating bon bons? I want you to take a minute and ask yourself “What’s it going to take for me to stick to my resolutions?” this doesn’t just have to apply to a diet or fitness regiment. What is it going to take for you to stick to the thing that the new year got you striving for?
I have some ongoing goals for myself that I’m already working on but that I’m hoping to actually accomplish this year. I’m going to just go ahead and lay them out for you.
- Run my first 5k.
- Reach 100 blog followers.
- Decrease my body fat percentage by 5% (I currently sit at about 23%).
- Become an ambassador for a clothing or supplement company.
- Reevaluate my career.
What are your guys goals or resolutions this New Year’s? How do you plan on sticking to those goals? I’ll keep you posted on my progress and I want to hear about yours as well!
Shop Amazon – New Year New You
Well, my original plan for today was to post some of the cliche Transformation Tuesday progress photos. I got up, went to the gym, came home and took my selfies and then I just stared at them. I could see no difference between the photos I took today and the ones I took on this same day last month. I feel like I’ve been doing so good. I drag myself out of bed for the gym even when I don’t want to go, I pass on the cookies sitting in front of my face at work, I’ve choked down protein shakes and pre-workout supplements, and I’ve dealt with some kind of pain in my body nearly every day for the past month. So why is it that I’m seeing no change in my body? My heart completely sank, and honestly I think this is why I’ve given up so many times in the past.
I’m not going to jump ship this time, but it’s hard as hell to feel like you’ve been working so hard to get somewhere and to have it appear that you’re achieving nothing. I think maybe we all have that moment of doubt where we say to ourselves “can I really do this?” And the difference between those of us who do, and those who give up is just pushing through that doubt. If you constantly make excuses for yourself, or just stop trying every time you break and have McDonalds for lunch, you’ll never get to whatever goal it is you’re working towards. Whether you’re trying to lose 50 pounds, or gain 20, the decision to keep trying lies within you.
Have the strength to stick with option A, don’t revert back to B!
Anyway, until I have some resemblance of a Transformation Tuesday story of my own, I want to hear yours. If you have one go ahead and drop it in the comments. I’m thinking about taking submissions and doing features every week once I can get some more traffic going through here, but I can’t do that without a little bit of help from you guys, so help me out here folks!