Running and strength training

As we begin May and as we are almost half way done with the Chicago Marathon base training, I want to take some time to share a few simple strength training exercises that are beneficial to runners in order to avoid injury and help run with better posture. A common mistake beginner runners make is…

Running and strength training was originally published on Self Evolve

As we begin May and as we are almost half way done with the Chicago Marathon base training, I want to take some time to share a few simple strength training exercises that are beneficial to runners in order to avoid injury and help run with better posture. A common mistake beginner runners make is that when it comes to doing core and strength exercises, they do none. This tends to lead to them becoming injured and possibly not running or not finishing the marathon they’re training for. I’m here to help avoid this terrible situation!

Please see the images below for a few simple exercises you can do after running and/or on your days off from running. I would recommend doing 3 sets of 12 reps each side, and doing these 2-3 times a week. If 12 is too many, start at 8 or 10. Then over time add until you get upwards of 25. For the planks, start at holding for 10 or 15 seconds, three separate times with a brief break between them. Over time, add time to this plank until you eventually get to 30 seconds or longer. In addition to these exercises, be sure to drink lots of water and stretch as well! I will post some stretches in the future, but for now will start with these simple strength exercises below:

Strength exercises

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What exercises do you do to prevent injury while running and training for races? Leave ideas in the comments. Thanks!

Running and strength training was originally published on Self Evolve

Just you wait

Over the weekend, I saw Hamilton the musical. It went above and beyond my expectations, and I felt a strong connection to Hamilton throughout the musical and afterwards. I’ve since downloaded the music and have basically been listening to the amazing songs ever since. I know that there were quite a few liberties taken with…

Just you wait was originally published on Self Evolve

Over the weekend, I saw Hamilton the musical. It went above and beyond my expectations, and I felt a strong connection to Hamilton throughout the musical and afterwards. I’ve since downloaded the music and have basically been listening to the amazing songs ever since. I know that there were quite a few liberties taken with the musical and that it isn’t completely true, but I felt like I learned a lot about Hamilton. I knew his story before seeing the musical, but I really enjoyed the way Lin-Manuel portrayed Hamilton. The way he was never satisfied, had huge goals and never let anyone or anything hold him back was enlightening.

The opening song: My name is Alexander Hamilton and there’s a million things I haven’t done but just you wait, just you wait.

When he writes 51 essays: Why are you writing like you’re running out of time?

And Angelica: He will never be satisfied. I will never be satisfied.

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I love Hamilton’s approach to life: it’s like he just goes forward blindly, and follows his heart. He comes from literally nothing (his father leaves and his mother dies) and yet rises up in life just based on his passions and natural talent. I find his story inspiring to me and my life. I hope to also go forward blindly and follow my heart and passions.

That being said, I look forward to sharing some stories with all of you in a different way than my blogs. The Self Evolve podcast channel is in the works, hoping to start recording soon. 🙂

 

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Just you wait was originally published on Self Evolve

Personal Training Session with Shawna

Check out this awesome video created by yours truly! Contact me today to join in on the fun! 🙂 This workout brought to you by: Snap Fitness Glenview, Jen Brice, and Shawna K. Let me know what you think! Thanks!! 🙂

Personal Training Session with Shawna was originally published on Self Evolve

Check out this awesome video created by yours truly! Contact me today to join in on the fun! 🙂

This workout brought to you by: Snap Fitness Glenview, Jen Brice, and Shawna K.

Let me know what you think! Thanks!! 🙂

Personal Training Session with Shawna was originally published on Self Evolve

Ten: a biblical number

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Since January 10th, I’ve taken a break from social media. Starting February 1st, this break from social media will be over. A full 21 days completely off of Facebook, Instagram, Snap Chat, and Twitter. The first few days were the hardest, but now I don’t even notice. If anything, I’ve had way more time to work on more important things. I.e. my websites, my blogs, and my social life. I’ve also been able to focus more on person to person interactions which have helped me to get to know people and help them in their journey to wellness.

I’ve also been able to focus more on the every day life I’m living. This new year of 2017 is a year full of good numbers. The number ten is one of those numbers. Ten is a biblical number: ten commandments as an example. The number 10 is used 242 times throughout the bible. It’s seen as a complete and perfect number.

In addition to the number 10, there’s also the number 7. 7 is also a number of completeness and perfection (both physical and spiritual). Many people consider the number 7 lucky, including myself. I have the number 7 on my license plate in order to bring luck to my life and my car. So far, the car is 10 years old and hasn’t needed any major repairs yet. (I love my JenJet!).

What numbers are your favorite? Do you feel the significance of certain numbers over others?

Sample workout video

Check out the video I created of the workout I put Heidi through a few weeks ago at Snap Fitness in Glenview:   Call me today to join in on the fun! 🙂

Sample workout video was originally published on Self Evolve

Check out the video I created of the workout I put Heidi through a few weeks ago at Snap Fitness in Glenview:

 

Call me today to join in on the fun! 🙂

Sample workout video was originally published on Self Evolve