Health & Fitness

Your Running Plan

 

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Hey y’all! I have decided to share my running plan with each of you! For those who are just getting into running for the first time or those who are current marathon runners – this plan works for anyone! Below are some examples of plans for different levels and the breakdowns for what they all mean!

**I challenge y’all to try this plan for at least a month and see if you feel a difference with not just how you look but MOST importantly – how you will FEEL! :)**

Monday: LR (Long Run) Day – this is the longest run of the week. Start with 2 miles if you are new to running or if you are already running start at what your longest runs usually are.

Tuesday: PR (Personal Record) Day – this is your ALL OUT pace! Really challenge yourself here and run as fast as you would in an actual race! For those running 2-3 miles for your LR, start out with 1 mile on your PR day. If you currently run 4-8 miles for your LR days, run 2-3 miles for your PR day.

Wednesday: PPM Days – run 45 seconds slower than your time for your PR yesterday and add 1 mile to what you ran yesterday.

Thursday: PR Day – Same as Tuesday

Friday: PPM Day – run 45 seconds slower than your time on Thursday but since it’s Friday give yourself a break and don’t bother adding on the extra mile as you did on Wednesday…give your body some rest and love!

Every other week you will add an extra mile to each of your current mileages for every day of the week. (So if you ran 5 miles on Monday you would run 6 miles after two weeks.) 

Example: 

-For those just starting out –

Monday: 2 miles

Tuesday: 1 mile (all out pace)

Wednesday: 2 miles (45 sec slower than Tuesdays pace)

Thursday: 1 mile (all out pace)

Friday: 1 mile (45 sec slower than Thursdays pace)

Example #2:

Monday: 4 miles

Tuesday: 2 miles (all out pace)

Wednesday: 3 miles (45 sec slower than Tuesdays pace)

Thursday: 2 miles (all out pace)

Friday: 2 miles (45 sec slower than Thursdays pace)

Example #3: 

Monday: 7 miles

Tuesday: 3 miles (all out pace)

Wednesday: 4 miles (45 sec slower than Tuesdays pace)

Thursday: 3 miles (all out pace)

Friday: 3 miles (45 sec slower than Thursdays pace)

If you feel like you need a more personalized mileage plan or what your exact plan would look like feel free to message me and I’d love to help you out! Proud of y’all and your motivation to get your hot bods in even better shape annnd most importantly to feel healthy & happy bout lifee! 🙂 

 

 

 

Pumpkin Spice Protein Muffins 

 

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Ingredients: 

  • 1 cup oatmeal flour (quick oats ground in food processor)
  • ¼ cup almond flour
  • 1/2 cup Vanilla Whey Protein Powder
  • 3 egg whites
  • ½ cup Greek Yogurt
  • 1 cup pumpkin puree
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 medium banana, peeled and mashed
  • 1 1/2 tablespoon pumpkin spice
  • 1½ teaspoon baking powder
  • ½ teaspoon baking soda
Instructions: 
  1. Preheat oven to 350°.
  2. Place liners in one muffin pan and lightly spray with organic baking spray.
  3. In a large bowl combine egg whites, yogurt, pumpkin puree, honey, vanilla extract and banana.
  4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, pumpkin mix, baking powder, baking soda, and salt.
  5. Combine flour mix and egg mix together until smooth.
  6. Fill each tin ¾ of the way full, spreading evenly.
  7. Bake for 20 minutes.
  8. Store in the refrigerator.

Enjoy your healthy Halloween treat!! 

 

Indulge in Something Healthy AND Tasty? Totally Possible!

 

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Who says healthy food can’t taste delicious? This tasty snack is not only healthy; it is also extremely easy! Seriously! This is one of my go to snacks and takes very little time to make! It also gives you that burst of energy and protein you need to keep your day going strong!

 

 

 

Peanut Butter Chocolate Energy Bites

INGREDIENTS:

  • ⅔ cup creamy peanut butter
  • ½ cup semi-sweet chocolate chips (dark is technically “healthier” but doesn’t make that much of a difference so treat yoself on this one ;))
  • 1 cup old fashioned oats
  • ½ cup ground flax seeds
  • 2 tablespoons honey

INSTRUCTIONS:

  1. Combine all 5 ingredients in a medium bowl. Stir to combine.
  2. Roll into medium sized balls.
  3. Place in the refrigerator for 15-30 minutes.
  4. Eat to your desire! You can store in the fridge for up to a week!

 

SERVING SIZE:

Eat when you’re hungry, stop when you’re full! –Advice from Mamma Morgan

 

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Your Natural High

FITNESS

Studies have shown that the combination of exercise and getting on a regular sleeping schedule can even cure depression and anxiety better than any pills or therapy alone. I strongly hold true to this and I also know that life can get crazy hectic. However, a crazy life is NOT an excuse. I know it sounds harsh, but no matter how hectic your life is, you can still make time for anything if you set them as priorities.

Think of an active sport or hobby you could incorporate into your daily schedule. Sometimes I even like to incorporate multi-tasking (only if it makes sense.) Do you make time to see your friends? If so use some of that time to exercise by doing an activity with them. Do you find yourself studying? Hold a plank or ride on a stationary bike while cranking through that textbook! It is best to find ways every day to move your body and I say every day because I know how impactful it is to your overall well-being. Even just a nice walk can release the happy endorphins and energy you need to get back to your work, making you even more productive in your studying or work.

I also find exercise is an AMAZING way to release stress. Whenever I complete my runs, I feel like my brain just took a natural cleanse. It helps me use the methods of seeing the truth in the world as my mind is clear and energized to go back home and study or be with friends. A huge part of loving yourself is carving out this time of every day to clear your mind through exercise. I challenge you to make time starting today for your personal health – beginning with exercising.