Couch to 5k Series: 6

So who gobbled till they wobbled yesterday?! Or who is feeling “fluffy” and “puffy” today as the instructor of my cycle class said morning?! If either of those apply to you then you are in the right place as we kick off training for the 5th and final week of our Couch to 5k series!! If you are just getting started be sure to check out the warm-up, week 1, week 2, week 3, and week 4 to get you all caught up. This week you are committed to about two and a half hours total. I promised you when we got started with this series the commitment would be totally doable and look, I followed through…all the way to the end!

Monday — 2min walk, 3min jog x7

Tuesday — 20min walk

Wednesday — 2min walk, 3min jog x8

Thursday — 20min walk

Friday — Rest

Saturday — RACE DAY!! 3.1miles!!!!

Sunday — Rest

So who is ready to tackle their final week of training and their 5k this weekend?! Comment below if you’ve stuck with it or are planning on getting started towards training for your first 5k soon!

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Ideas for Success on Turkey Day

Gobble Gobble Gobble!! Its about that time; time to sit around the table with plates piled high as we give thanks for our friends, family, and all our many blessings. But what if this year, we change things around a bit, still give thanks but maybe back away from the piled high plates and overly full bellies that are ready to pop?! Over the last couple weeks at Jenny Craig we have had a board out for our clients to put their “Ideas for Success on Turkey Day” on and I have to say, they came up with some great tips and tricks!

success on tgiving

 

Some were pretty similar so I combined them into one but here is a good list to go by on your turkey day!

1. Don’t starve yourself before the meal, eat your typical breakfast.

2. Walk before or after the Thanksgiving meal.

3. Slow down by putting your fork down between every bite.

4. Eat lots of leafy green vegetables.

5. Take the skin off the turkey and skip the gravy.

6. Enjoy the people more than the food! 

7. Plan for no leftovers or send guests home with them.

8. Sign up for a Turkey Trot, 5k or 1mile.

9. Drink a big glass of water right before the big meal.

10. Eat off a salad plate to help keep portions small.

So do you have any other tips for success? Please share in the comments below!

Happy Thanksgiving Y’all!

Couch to 5k Series: 5

Hey Ya’ll! Sorry I am a couple days late, been feeling a little under the weather so I’ve been a bit of a slug after work as of lately. If you are just getting started be sure to check out this, this, this, and this post! This week, you are committing to a little over 2.5hours…YOU CAN DO IT!

Monday — 2min walk, 2min jog x7

Tuesday — 20min walk

Wednesday — 2min walk, 2min jog x8

Thursday — 35min walk

Friday — Rest

Saturday — 3.0miles {2min walk, 2min jog until the entire 3miles are complete}

Sunday — Rest

I hope you have a Happy Thanksgiving week! Be sure to grab your friends and family for Thursday’s walk!

Walk it Out Wednesday

I hear all the time that “I don’t have a gym” or “I can’t run” …blah blah blah “I don’t workout” !! Here is a workout for all you “I don’t workouters!” 

This workout is going to take a lunch time walk to a whole new level… All you need is yourself, some shoes, a watch,  and a safe place to walk. This workout will take 30min, including warm up and cool down. I will break it down by the minute for you. 
Minutes 1-4:59 — leisurely walk. Just get yourself moving. 
Minutes 5-6:59 — pick up the pace a little. Should be a brisk walking pace that you should be able to maintain for a while. Make sure your arms are pumping. I will refer to this as your base pace. 
Minutes 7-7:59 — high knee walk. Bring your knees up as high as you can towards your chest. This should be done somewhere between leisurely pace and base pace. 
Minutes 8-12:59 — base pace.  
Minutes 13-13:59 — walking butt kickers. Stretch out those quads and gain a little range of motion. You will be kicking your heels to your butt as you walk. Should be done at the same pace as the high knees. 
Minutes 14-17:59 — base pace. 
Minutes 18-18:59 — side step right. Turn to the side and take large steps leading with your right leg. Be sure not to cross your legs as you do not want to get tripped up. This will work on some hip strength. 
Minutes 19-22:59 — base pace. 
Minutes 23-23:59 —  side step left. Turn the other way and lead with your left leg.
Minutes 24-27:59 — base pace. 
Minutes 28-28:59 — leisurely pace. 
Minutes 29-30 — stretching. Touch your toes for 20 seconds. Be sure not bounce. Deep breathing with arms extending towards the sky for 20 seconds opening up your abdomen. 20 seconds gentle twisting to each side. 
FINISHED!! 
So how does that sounds? Not too bad? Let me know if you decide to give it a try! Have a great “walk it out” Wednesday! 🙂