MASSAGE FOR POST-RUN RECOVERY
We know we just talked about it, but now that marathon season is fully in swing, we thought this information could bear to be repeated! Make sure you aren’t burning out and that you are taking the time you need to recover as we head into this busy summer! Remember, your recovery is just as (if not sometimes MORE important) than your training!
WONTON SOUP
This week's recipe is a cheat off the internet. Wonton Soup with pre-made frozen wontons. Fast and easy on a weeknight.
RETURNING TO EXERCISE POSTPARTUM
Women are often given next to no guidance on how to return to exercise in the postpartum period. At the 6-week follow-up after childbirth, OBGYNs will tell their patient that they are safe to return to exercise, and from a tissue-healing perspective that’s totally correct. But ask most women at 6 weeks postpartum if they feel physically ready to start running, weightlifting, etc., and the majority are going to say, “Absolutely not!”
FARRO SALAD
A weeknight favorite that I made yet again this week. A+ from Art
RUNNING THOSE HILLS
Pittsburgh has a lot of hills! Learning to run up and down hills may never get easy, but learning proper technique will help you along. Let’s look at some running techniques for running those hills.
ROAST PORK BRAISED IN MILK
This recipe gets an A+ from Art! This one makes a delicious Sunday dinner!
MASSAGE FOR POST-RUN RECOVERY
Massage therapy is regarded as one of the most important aspects of an athlete’s training arsenal due to its use as preventative maintenance and assistance in recovery. It’s not just viewed as a luxury but as a necessity for athletes or people who live an active lifestyle.
How can a post-event massage help, and what are the benefits? What should you expect from your session?
SOY-GLAZED CHICKEN WITH PICKLED CUCUMBERS
This one is pretty quick on a weeknight. The latter recipe is simple but takes forever to cook. Make on a lazy, rainy afternoon while watching a movie!
WHAT TO EXPECT AT YOUR FIRST 5K
You just finished training for your first 5 K. It’s race day! You’re excited and a bit nervous. What should you expect? Here is some guidance from an old runner about what to look for on race day.
PASTA WITH SAUSAGE, BROCCOLI & CHICKPEAS
Graded B+++. I used sweet sausage instead of spicy so Art downgraded from an A.
RUNNING & STRENGTH TRAINING
Most runners love running because it’s easy to put on some running shoes and just hit the street. Or running trail. Or treadmill. But what about running and strength training? Do you really need to lift weights to become a better runner? What about if you are training for a race?
CHILE CRISP CHICKEN CUTLETS
This was graded an 'A' from picky Art. I made it on a weeknight. Messy to prep but delicious!
WHY DO YOU RUN?
If you recently signed up for a 5k, you may or may not be entirely sure why you signed up for the race. Understanding why you chose to run can help motivate you on days you don’t want to and give you direction for your training. I challenge you to answer these questions honestly about why you are choosing to put yourself through this challenge. Get out a notebook or jot these answers down in your notes app to see why you’re really in the race!
THE FARRO SALAD
This Farro Salad recipe is originally from NYT Cooking. I've made this a few times now. It’s fairly quick and very yummy!
MENOPAUSE & EXERCISE
Most women will start to experience menopause between 45 and 55 years of age. It’s a normal part of ageing. But with that process comes change. Levels of the hormone estrogen begin to fall as the ovaries stop releasing eggs to get fertilized. Menstrual cycles or periods can become more irregular. The time from when that process begins and for a year after a woman’s final period happens is called ‘perimenopause.’ But how should you be exercising during this time?
HERB SKILLET CHICKEN WITH GREENS
I made this on a weeknight. Fairly quick and pretty tasty - a great recipe from NYT Cooking! In this easy skillet meal, seared boneless chicken thighs are nestled on a bed of herbs, browned whole garlic cloves and greens before the pan is popped into the oven to roast until golden.
FITNESS DURING PREGNANCY & POSTPARTUM
Inactivity during pregnancy is the norm in the US, with only 40% remaining active during pregnancy. Of those 40%, only 15-38% of pregnant women follow recommended physical activity guidelines. There are many reasons that women may choose or not able to be active during pregnancy, but let’s bust a couple of myths!
15 BEAN SOUP
This recipe came off the label from HamBeens, a company that makes packages of a variety of 15 beans for various soups and chilis. You can look up their other soup recipes online. Another 'A' recipe from the Art Flores rating system.
MASTERING THE BACK SQUAT: A Step-by-Step Guide
Learn the basics of the back squat with Coach Leah 💪🏼 Are you looking to perfect your back squat technique? Look no further! In this guide, Trainer Leah demonstrates the proper form and technique to ensure a safe and effective back squat.
BRAISED CHICKEN THIGHS WITH SWEET POTATOES & DATES
Art gave me an A+ for this one tonight! It takes some time to cook, but it's well worth the wait.