You Are What You Eat Pt. 2

Happy Thursday!

The week is almost over, and Thanksgiving is fast approaching. In my last post I discussed foods to eat before a workout.   So in this post I will be sharing my wisdom on items to eat after a workout:

·      Drink chocolate milk: I never understood why the chocolate was important but my coaches would always encourage us to drink it after practice. Milk contains nutrients and proteins that help prevent and heal sore muscles.  Chocolate just makes it taste better. J

·      Protein: Protein is always smart to eat after a workout. Eating protein allows the body to restore muscles and helps it to heal and become stronger. My favorite proteins to eat after a workout include steak, scrambled eggs, chicken and any other red meats.

·      Water: Drinking water after a workout is as important as drinking water before a workout. After working out, your body loses a lot of water due to sweating. In order to replenish the lost water your body needs water. Don’t chug water after a workout because it could make you sick. Sips are better. I usually take eight sips and then take breaks in between and repeat as necessary.

One idea that my coaches always taught me was the “two hour, 20 minute rule”. This rule basically states that in less than two hours you should have a sustainable meal in your stomach and in less than 20 minutes water should be in your system. This rule is formulated to allow your body to recover and be ready for the next day.

Going back to the blessing of the food idea, another verse that my family would say during meals was 1 Corinthians 11:24-27: “And when he had given thanks, he broke [it], and said, Take, eat; this is my body, which is broken for you; do this in remembrance of me.” Jesus gave everything for us to be reborn with our sins. While living in Kansas, it is hard to see that most of us live a very blessed life.  We sometimes forget that not everyone is as blessed as we are. I still encourage you to pray before you eat but also to just thank Jesus for everything you have been blessed with.

Enjoy your Thursday,

Jamie

OMG shoes

Greetings,

The week is over, finally. This week I wanted to take time to discuss my favorite topic about running…shoes. I love shoes. I love heels, flats, boots and especially running shoes.

Out of all of the running gear you can own, shoes are the most important. For good running shoes you need to have ones that have good support, are comfortable and most importantly fit your feet. In my running experience I have used many different brands of shoes. But my two favorites are Asics and Saucony. They all have good and bad qualities but they are both fantastic shoes.

Asics: Asics shoes are wonderful. They come in bright colors, are comfortable, and make running more fun. Asics are known for many qualities. But their most well-known trait is balance.

Some shoes can make you unbalanced and mess up your form. With added balance support, your form is improved and you will probably have a lower chance of injury. The only caveat is that most Asics shoes “run” over $100. At first glance this could seem like an overpriced pair of shoes.  But to be honest they are worth the money.

Saucony: Saucony is my all-time favorite shoe brand. My favorite thing about this brand is the fact that they fit my feet. I have tiny feet, very tiny feet. Sometimes it’s hard to find shoes that fit correctly. But I always have good luck with Saucony running shoes.

 I also love them because they are reasonably priced. Some of them are very expensive, just like Asics, but a lot of them are reasonably priced. The “all-purpose running shoes” are priced from $55-$150.

One thing my coaches drilled into my mind was when to get new shoes. Most people get new shoes when they just start to look dirty. That is not always the case. With running shoes it is important to change shoes every season (winter, fall…etc.) in order to avoid shin splints. 

This week I chose to discuss Psalm 105: “Your word is a lamp to my feet and a light to my path”. This is one of my all-time favorite verses because it perfectly describes my view on running shoes as well as Jesus Christ.  Running shoes are the most important part in a running sport.  Without them, you would be in pain and not a cheerful person. The same goes for Jesus! Without him in your life, you will be lost.

Shoes are the window to a girl’s soul and the same goes for Jesus. Without him you will not know your potential and won’t know how blessed you actually are.

Have a great week,

Jamie

Shunga Trail

Salutations,

            Kansas sure has been blessing us with some beautiful yet confusing weather. Some days it is cold and rainy and others it is sunny and beautiful. No matter what the weather it is always a beautiful day for a run!

I recently got a request from a fellow blogger to discuss different running trails and routes around the lovely city of Topeka.

I haven’t explored much of Topeka for trails but the trail that I have explored is the “Shunga Trail”.

I adore the “Shunga Trail” for several reasons…

1     1. It is close to the Washburn campus. One habit that people frequently get into is driving somewhere to run. In some situations, it is necessary but I absolutely love doing something that is close by and absolutely free.

With a trail so close you can either do an easy warm up jog or walk on your way to the trail. Once you get to the trail you can stretch and begin your relaxing trail run.

2  2. It is aesthetically appealing. Some running trails may be “run down”, covered in trash and just down right ugly. The “Shunga Trail” is just the opposite.  It is cute, quaint and goes through a little park.  One can’t help but relax while they run on this trail.

3  3.  It shows you how far you have run. Some running trails might have mile markers placed on the side. One unique trait of this trail is that there are red stripes painted on the trail. The red stripes indicate a fourth of a mile. For example, if a runner passes four red stripes, they have run a mile.

One important thing to always remember while running is being safe.  Running in groups of two or more is safer than running solo.  

At times it may be inconvenient but it is crucial.  Some people may not be social runners but if you run on a trail it is always in your best interest to run with a buddy or two. Having a buddy will even make the run more exciting.

Running with a buddy is important. But even if you can’t find someone to run with just remember that Jesus is always with you. The Bible states “Be sure of this: I am with you always, even to the end of age” Matthew 28:20. God is always there for you, no matter if you are on a run, at the grocery store, or even in class. He is and will always be there with you until the end of time.

God Bless!

Jamie

"Video Stars Killed the Gym Stars"

Hello,

It is finally Friday. I thoroughly love Fridays because it means the week has finally come to a close and that there is always time for a workout. And this weekend sure calls for an intense workout.

All week my friends and I have been doing a video workout. And might I say it sure has been very difficult, but well worth it. Through the workouts I have been keeping tabs on some of my favorite exercises.

The first exercise that I enjoyed is called “tricep-dips”. How it is done is you first lie on your back and then lift your backside up so you are in a crab-like position. To make the exercise more difficult, put your hands the same direction your feet are facing. See image for more assistance. Bend your elbows at an angle. Do three sets of twelve.

http://bit.ly/199ZaS1

Another exercise that I enjoyed was a burpee variation. You start in a stand up position with your hands above your head. Then crouch down in a plank position. Once you get in that position do four pushups. Then immediately transition into eight mountain climbers. Finally, stand up and repeat the whole process. Do three sets of 12.

The final exercise that I enjoyed which was the most painful is basically a squat. You start with your legs shoulder length apart and slightly bent. You then bend your knees and bring your elbows to your knees. Repeat. Do three sets of 12.

My favorite part of posting each week is finding an inspirational Bible verse. This week the exercise plan is very difficult and takes motivation so “The amount you give will determine the amount you get back” Luke 6:38. Keep this verse in mind in your daily workouts and as well as throughout the week.

God Bless.

Jamie

Lack of Motivation

Hello,

I am sure it has been a busy week for everyone…you and me both. Between school, clubs and homework I do not have a spare minute in my day. To be honest I have been lacking motivation to workout, which I am sure everyone has had those weeks. Which in reality means: I hardly worked out this week.

Finally this morning I got up the motivation to workout.  Since I was lacking motivation and felt like I was a fat whale (college changes people), I decided just to do a simple running workout this morning.

I started out on a simple 15 minute jog around campus to get me warmed up. It was a peaceful and humbling experience to see all of the green trees and the beautiful flowers, especially since today is the first day of fall.

I ended my tour of campus at the SRWC (known as the rec center on campus). I then decided to be productive and do the stair stepper for five minutes. It may not seem like a lot but stairs are DIFFICULT no matter the amount of time.

Next I decided to do my abs workout that was posted in the previous post. Let me tell you, after not doing the abs workout religiously…it gets rough.

Finally I ended with some peaceful stretching. I have learned from my 3 years of cross-country and track that if one doesn’t stretch there was no point of the workout. The stretches that I normally turn to are the butterfly and figure four leg stretches.

After I finished the stretches I left the gym feeling accomplished and slightly less whale-ish.

This week I turned to 2 Thessalonians 3:3 “The Lord is faithful; he will strengthen you”. I have been beating myself up about not working out as much as I should. But I am faithful that if I keep working out and staying focused on school and working out he will bring me right back to where I want to be. And most importantly he will bring me back to where I should be and where he wants me to be.

Have a blessed day,

Jamie