When we started COHPA Core in the fall, we had a group of walkers called the mid-morning milers. The attendance was great until we reached our holiday break. We've now dwindled down to practically nothing. When I ask people where they've been the most common response has been, "I can't go at 10:00 because all my meetings get scheduled for that time". I have the same problem. The last two weeks I've missed more 10:00 walks than I've been on. You know what I do? I walk at 11:00 or 2:00 or 3:00, whenever I can fit it in. I still get my mile in. How about you? We've been missing you on our walks, but more importantly, are you still walking? Let us know! Post it on Facebook! We all need encouragement to keep going , so let us know you went and then we'll feel like getting out there too...even if we go by ourselves! If you already go at another time than 10:00, share that too. Maybe there are others that go at that time and could team up with you. Let's make the time to stay healthy!
By Laurie
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Click he I keep thinking about all the things I am not – not skinny, not a fast runner, can’t do 100 pushups. And you know what? I am finally realizing that is just fine with me.
I got into running about 18 months ago. I started out with completing 5K (3.1 miles) runs for fun. It usually takes me about 35 minutes to go that distance. For some, that seems an eternity. For others perhaps that is a goal to work toward. For me? That’s my pace for now, and I am happy with it. What others think, truly, does not matter. That is the attitude I wish everyone could adopt when starting a running journey. Sometimes it can be intimidating, especially when you arrive to your first 5K. There are people there with tiny shorts, hydration belts, running watches, all the latest and greatest gear. Me? I usually bring my car keys and phone. I do have a cool FlipBelt that holds stuff while I run because I like my hands free. It can be intimidating to see those folks out there. Then you realize, wait, everyone is here to have fun! A friend said to me that the number of people who run these races to win is teeny tiny so just enjoy being out there and doing something good for your body. When I do longer distances than a 5K, I enjoy using the Galloway Method (http://www.jeffgalloway.com/). Galloway, named after and founded by Olympian Jeff Galloway, uses interval training to help you run further. You can look up intervals to see your goal time. I want to iterate that using these intervals does not mean you are “not a real runner.” Indeed, research is coming out to support that even elite athletes who use this method find themselves improving their times and distances. Using that program has helped me complete three half marathons in less than 3 hours – again a good time for me. Think you can’t give it a try? I have no ACL in my left knee due to a (clearly!) bad injury several years ago. Using the Galloway plan allows me to run without feeling knee pain. I see so many people during these half marathons, 10Ks, 5Ks using intervals to complete the distance. Give it a look, give it a try, and meet me at a local run! Staci Zavattaro "I don't have time to make dinner" That's one of the most common excuses I hear from people as to why they don't eat healthy. I have good news for you! The crockpot is one of the best inventions for creating a healthy meal for your family and it only takes a few short minutes to prepare, turn on and run off to to your busy day. Here's my favorite crockpot recipe:
Crockpot Roast Beef Place one beef roast (size is your choice) in your crockpot. Rub roast with 1/4 cup all purpose flour. In a two cup measuring cup place 2 cups of water, one packet of onion soup mix, one packet of brown gravy mix, and 1/4 cup all purpose flour. Mix together and pour over roast. You may also add whatever vegetables to the crockpot that you wish; potatoes, carrots, onions, etc. Cover and turn the crockpot on low for 8-9 hours. That's it! You won't believe the yummy smell that will be coming from your house when you get home! by Laurie Carroll, COHPA Core |
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