Blog - Page 2 of 2 - Runderful Health

Jan

2023

2023- New Year, New Goals

As the clock strikes midnight and 2022 turns into 2023 many of us start thinking of what we would like to accomplish in the new year. For many, each year brings disappointment of not accomplishing those resolutions we set on January 1st. How can you ensure that those resolutions will not turn into unfilled goals this year?

Defining your resolutions by turning them into SMART goals may increase your chances of success.

S= specific. Don’t set yourself up for failure by setting a very generic goal, such as save more money. Make your goals as specific as possible, such as save $50 each week.

M= measurable. Ensure your target is something that can be measured. You want to be able to track your success along the way as you work towards your goal.

A= achievable. Set goals for yourself that can be achieved withing the timeframe you’ve given yourself. It’s fine to have big, lofty goals for the future but can you break that down into a smaller goal to work towards in the short term.

R= realistic. Are your goals realistic for you and your work ethic? Don’t set yourself up for failure by setting goals that require you to completely change your lifestyle and habits. Start small, be consistent, and see success.

T=timely. Set multiple goals for the year with different time frames. Maybe you start with selecting a specific goal for January and then add a second goal for the first quarter. They can build off of each other or be completely goals all together.

SMART goals can then be used to help develop actions and habits that will lead you to the success of that goal. If we refer back to the specific goal of saving $50 each week, the first habit we can accomplish is possibly setting up an automatic deposit to happen each Friday that moves $50 from your checking to saving account. This will increase the likelihood of you being able to save that money since very little action has to come from you weekly.

The rate of success of changing habits increases when you have fewer changes you are trying to make at once. If you try to change too many habits in your life at one time you will more than likely feel overwhelmed and give up. Pick one goal at a time and once those actions to achieve that specific goal become routine then look into working on a different goal.

Choose 2023 to be the year you achieve many dreams & goals!!!

Dec

2022

Why not to stress about holiday weight gain

The holiday season can be a total stressor for many of us, especially with all the seasonal obligations. We get pulled into many directions with decorating, shopping, and events. This time of year brings many sweets, treats, and parties that make staying on track with our nutrition a challenge. There’s a couple of different mindsets we can take to battle these challenges

First, realize the scale is not dictated by what we do from Thanksgiving to New Years but rather what we do from New Years to Thanksgiving. Allowing yourself to enjoy some of the delicious food and treats in moderation during this season may help you to not over indulge in the long run. For those tracking macros, consider moving to maintenance macros during this time. This will allow you to enjoy the food and give your body a little break from dieting.

Second, realize that there are many days during this short time where we can stay on track with our healthy nutrition habits. Use those days to get back on track so that each week you may only have 1-2 days where you indulge.

Third, control the controllables. Drink plenty of water, half your weight in ounces is highly recommended. Each protein, fruit, and veggies at each meal. Keep up with your daily movement! Don’t feel that you need to “work off” any calories. Just keep to your fitness routine on as many days as you can.

Finally, realize that most of the weight gain on the scale is probably from water retention. Enjoying small portions of those recipes that only come around once a year is part of holiday memories for most of us. But when we consume more carbohydrates our body will hold on to more water than normal. This water weight will gradually come off once we return to our normal caloric intake.

Enjoy your time with friends and family! Don’t let the fluctuations on the scale add to your stress of the season.

Dec

2022

New Shoes!!! How often should you replace your running shoes?

Picking the right shoe is such a personal preference that it can also be hard to say with certainty how often we should be buying new ones.

Let’s start off with how to pick the right shoe in the first place! I highly recommend finding a local running store to help you make the proper decision, at least for your first purchase. Some stores have technology to assess your gait to give you some proper options for your body. You may be able to run around the store or on a treadmill to get a feel for each shoe before buying.

Knowing what events you have coming up can also influence your decision. You may find you do not need as much support/cushion while training for shorter events or while focusing on speedwork over distance. I really enjoy training in a much lighter shoe for those shorter events whereas when I’m training for a marathon a little more cushion is welcomed!

So how do we know when it’s time to replace our shoes? Again, this can vary from runner to runner with preference so I’m going to discuss what I do personally. I like to utilize my Garmin connect app to keep track of my distance in each shoe. Over the years, I have realized that I like to replace my shoes around the 400mile mark. Other ways to determine proper replacement include paying attention to any unusual pain or soreness. Talking to other runners, shin splints can be a big indicator of needing to replace your shoes. An easier method may be to just replace before any new training cycle begins. For most of us, that would mean purchasing 2-3 pair each year. (Yay shopping!)

It’s always fun choosing a new color and/or pattern of running shoes! Sometimes new gear can be the extra motivation we need to get started!

Happy Running!

Dec

2022

How to stay healthy when everyone else is getting sick.

Have you noticed everyone around getting sick this month? I’ve been surrounded by many who are coming down with various illnesses over the past month. While it may not always be avoidable there are some actions we can take to stay well.

Get plenty of rest. This is a busy time of year and we have the tendency to overextend ourselves. Making sleep a priority can help keep our immune system healthy.
Keep up your exercise routine. Consistency with our movement is not only beneficial for our bodies but also for our mental health as well. Continue to make your goals a priority.
Stay hydrated. There’s plenty of holiday parties to attend so there may be a tendency to drink a little more alcohol than normal. Ensure you are drinking plenty of water and/or electrolytes to keep your body hydrated. Especially if you exercise outside during this time of the year as well. It’s just as important to hydrate during your cold runs as it is during the summer runs!
Boost your immune system by eating plenty of produce. Enjoy those in season fruits and vegetables such as squash, pears, and apples. Increase your veggie intake easily with soups and stews! We have the tendency to crave comfort foods so let’s use those to our advantage.
Consistently take the appropriate supplements to boost your immune system. One of my favorites is a stack of supplements designed to work together specifically for immunity. Check it out here.

ImmuneStack | Life Time Health Store

I like to say “control the controllables.” The above are all actions we can control to stay healthy this winter season!

Dec

2022

Winter Fitness

Cold and dreary can lead to lack of motivation for movement during the winter months. Most of us would rather stay cozy in our homes than head outside for either a run or trip to the gym. So how does one stay motivated during these tough months?

I know that as a runner I dread the cold months! Getting started is the hardest part of the run! If you’re able to find a running group during this time, I highly recommend it. Having others to meet and committing to a schedule can help with consistency. Registering for a few events during the colder months can help keep the training schedule going.

This is also a great time to try something new or change to a different activity for cross training. In the cold months, I like to switch to some trail running. The trees can help cut down on the wind making the colder temperatures more manageable. Adding in more strength training during the off season can only help when it’s time to ramp the running back up for training.

I always have trouble finding time for yoga & pilates during the training season so these few months give me a change to focus on flexibility as well. I’m always looking for an excuse for more fitness clothes so buy those cute oufits for the cold weather and get excited to wear them!

What are some of your favorite ways to stay motivated in the cold?

Nov

2022

Hello world!

I’m so excited to share my passion for fitness with you all! I’m stepping outside my comfort zone of working with clients in person to hopefully expand my reach beyond Tulsa, OK.