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Friday, April 28, 2017

7 Things You Should Do After Running Your First 5K

Running your first race is a fun experience.  This is something you will never forget.  I still remember mine.  You’ve just accomplished something amazing – perhaps something you never thought you could do!  But, you did it.  You should be so proud of yourself!  
Whether immediately after the race, or weeks following your event – many new runners often think “What do I do now?”.  Whether you are looking to run longer distances or wanting to stay injury-free, here are seven great tips on what you can do after completing your first 5K.

1. Don’t forget to stretch immediately after you race.  Grab some water and hydrate while completing a short cool-down walk, followed by 5-10 minutes of stretching.  Many new (and experienced) runners get all caught up in crossing the finish line (or think about collapsing) that they forget to stretch their entire body after such a grueling workout.
2. Take your bib home and write your finishing time on the back.  Hopefully this is the first of many races for you.  Soon all of your events will blend together in your mind.  It will be fun to flip back through your bibs and your finishing times and see how much you’ve improved and where you’ve set personal records.
3. Keep track of the mileage on your shoes.  Either keep track on your calendar, training log or a spreadsheet.  You can even try keeping track on the shoe box.  You are going to want to stay injury-free and trade in your shoes every 300-500 miles.
4. Continue running for thirty minutes three to four times a week – or every other day – to stay in 5K shape.  If you were running a few days a week previously, now you can safely add another training day to your routine.
5. Schedule another 5K three to four weeks after your event to keep you motivated.  This will help keep you working towards a goal.
6. If you are interested in running longer distances, find a 10K event approximately three months away to train for.  Twelve weeks is more than ample time to advance from the 5K to the 10K distance.
7. Consider hiring a running coach.  If you need a custom training program or an accountability partner, I would love to help keep you motivated and working towards your running goals.



5 Favorite Long Run Breakfasts

Many new long-distance runners asked me what I eat on race day or the morning of a long run.  A morning pre-run meal should include a well-balanced mix of carbohydrates and protein.  Here are five of my favorite long run breakfasts that keep me fueled for so many miles.  I always drink one cup of coffee before my run, but limit myself to the one cup.


1. Reduced-calorie english muffin with peanut butter and a low-fat greek yogurt

2. Oatmeal mixed with peanut butter

3. Butter wheat or sourdough toast with scrambled eggs

4. Almond butter toast with a banana

5. Protein bar

8 Race Day Hydration Tips

Hydrating during a race can be tricky, especially if you haven’t experimented much previously.  Whether you carry your own water with you on your training runs or never run with water, you should be hydrating during an event.  Here are eight tips for hydrating on race day.




1. Even though water is offered on the course, still bring your handheld water bottle or waist pack.  Water stations are only located every 1-2 two miles and it will be comforting to have water accessible, just like your training runs.
2. Know what sports drink your event is offering and try it out on your training runs prior to race day.  Not every sports drink will agree with your stomach.  Or carry your own sports drink with you.
3. Drink water at every water station and drink sports drink at every other.  So at some stations, you will be taking both water and sports drink.
4. If it is especially hot or humid on race day, take an extra cup of water and splash it on your neck or on the top of your head.  Be careful not to get water in your eyes, causing sweat and salt to sting and cloud your eyes.
5. When grabbing a cup of water or sports drink, the cups are either made of paper or plastic.  Gently pinch the cup so that cup is flat and drink out of one of the corners.  This prevents splashing in your face.
6. Take an energy gel every 4-5 miles or 45 minutes of running.  Try consuming your gels over an entire mile while sipping on it.  Try taking gels in between water stations, so that you can wash it down with water from the water station or your own water bottle.
7. There are typically trash cans after each water station for discarding your cups.  You should try to toss your empty cups and wrappers into the garbage.  Things aren’t always a slam dunk.  If you miss, there are typically volunteers who do clean up throughout the area.
8. Remember, it’s okay to walk through water stations.  Taking a well-deserved thirty to sixty minute walk break every few miles is a great way to break up the run and keep you from getting discouraged.  Even the most experienced runners do this.





Wednesday, April 26, 2017

Sun Prairie Running Community

Sun Prairie is such an active community and there are so many opportunities for runners to train in town.  We are so blessed to have so many community parks and trails for cycling and running.  So many of the paths connect across town, making it easy to piece together a long run. 

Some of my favorite running locations in Sun Prairie include:
·       -  Orfan Park
·       -  Sheehan Park
·       -  Carriage Hills Estates Park
·       -  Wyndham Hills Park
·       -  Stoneridge Estates Park


Attend the Strawberry Festival Run events at the Colonial Club on June 17.  Strawberry Festival offers both 5K and 10K options and a kids race.  The event will also offer fresh strawberries and desserts and Strawberry Land for the kids. There is also a vendor and craft show on site.

Register for the Book’n It Run events at Sheehan Park on August 5.  The family-friendly event offers both 5K and 10K events, as well as a one mile run and kids fun run with local mascots.  This community event also gives away several prizes to participants and funds raised benefit the Sun Prairie Public Library.

If female runners are looking for a little structure or motivation, women and mothers can join a running group with Running Diva Mom.  Runners will rotate several different parks and trails in Sun Prairie as they train together in a fun and encouraging atmosphere.  Runners may also reserve private lessons outdoors or at the indoor running studio for women, located in downtown Sun Prairie.


Runners are encouraged to get professionally fit for running shoes at Fleet Feet Sports in Sun Prairie.  Trained specialists will watch runners walk and run and select several options that best suit their foot strike and gait.  Fleet Feet also offers free weekly group runs and pub runs.

Friday, April 21, 2017

Nathan Hipster Review

I typically always run with my handheld water bottle, but am hesitant to place my phone in the zippered pouch.  I am very afraid of water damage.  I was excited to review the Nathan Hipster belt.  This expandable storage belt is designed to fit iPhone 5, 6 and 6+ and Galaxy S4, S5 and S6. This is a great option to have your phone on you and be safe while running.  You also won't risk water damage or dropping and cracking your phone mid-run.




The belt is available in five sizes from XS to XL and I was sent a medium in pink.  They offer seven colors - both bold and neutral for all personalities.  The fabric is super soft and stretchy.  After stepping-through the Hipster and easily adjusting it on my waist, it fit super comfy at the top of the waistband of my running tights.  My phone fit it really easily and it would also be great for gels and chews.  There were several hidden pockets - front and back. I didn't find it bouncing at all during my run, which was a welcomed surprise.  The logo on the belt is also reflective for early morning or evening running.  This would also be great for hands-free hiking and walking.

The Hipster retails online for $24.99 and would make a great gift or stocking stuffer for that special runner in your life.  Mother's Day is coming up ... just sayin'.



Thursday, April 13, 2017

Running Coach Bootcamp - Starts May 15

This online bootcamp is available for individuals that are interested in starting their own running groups or offering coaching services in their area.  Running Diva Mom has six years of coaching experience in the Madison, Wisconsin area - primarily for women and mothers.  Jamie is a Road Runners Club of America certified running coach and has lead more than 600 individuals to their first 5K and beyond.  She most recently opened her own running studio for women in 2016.  Jamie regularly trains runners in small groups and the private coaching setting.  She will teach you all of the basics you need to get started with your own coaching business and the templates and materials she developed for her groups.  She will also share what has worked well for her - and what hasn't - to keep your clients motivated, injury-free and succesful with reaching their goals.  This is not a professional coaching or fitness certification.



Bootcamp will be completed online:  May 15-26, 2017
Investment:  $99

•Private Facebook group with daily tasks and challenges

•Guidance on starting your own coaching business and marketing your services

•Program materials and templates used for coaching groups and individuals

•Daily accountability and access to private Q&A with Running Diva Mom

Register


May Weightloss Accountability Group with Running Diva Mom

May Weightloss Accountability Group with Running Diva Mom
May 1-28, 2017
Lose 5-10 lbs & move every day in May
Investment in yourself: $30 
Run, Walk and Run/Walk training options available!





•Four week calendar with run/walk training program, core workouts and wellness challenges to be completed on your own
•Weekly private individual weigh-ins virtually with your coach 
•Daily group fitness check-ins with your coach
•Weightloss tips, motivation and recipes each week 
•Private Facebook group for motivation

Participant with the highest percentage of weightloss will receive a FREE ENTRY into the June accountability group.


If you would like to avoid the Eventbrite fee, please email me at runningdivamom@yahoo.com to pay by cash or check.




Thursday, April 6, 2017

2017 Parkinson's Half Marathon Race Report

On April 1, I completed my first half marathon of the year.  I had completed the Parkinson’s Half Marathon several times in the past several years and I always enjoy it.  The race was moved up a little earlier in April this year, but they had just as gorgeous of weather as always.  It is always a very well organized event and has really grown since the first event a few years ago.

This year, the event had special meaning.  I reconnected with a high school classmate this spring, who had been diagnosed with Parkinson’s Disease.  I hosted a virtual 5K for classmates, clients and friends to help raise funds for his service dog.  We raised $350 in March and I presented Mike with a check prior to the race.
 
My husband and mother-in-law were going to be walking the one mile walk my Baby Diva in the stroller.  There was also a 5K event that I had several clients and friends running.  I also had several clients running the half marathon.  It was going to be a great morning.

We obtained our packets from 1855 Saloon prior to the race.  I never have found it beneficial to drive to Cottage Grove the day prior to obtain my packet.  Then, we hung out in the cute coffee shop while my family had coffee and I used the bathroom (a few times).  I then headed out to meet clients and friends before the race started and then to the start line at 8:00.

After the National Anthem, we were off.  We headed out 1.5 miles through residential neighborhood and then onto the Glacial Drumlin path.  The crushed gravel is always tough to get use to during my first outing for the year.  This year, there seemed to be more holes and divots than usual.  It wasn’t very muddy, only a few shaded areas. 

We headed out on an out-and-back course and turned around at mile 7.  It’s always fun (and distracting) to wave to familiar faces on this course.  I was consistently clocking times way faster than my training pace – typically 8:10-8:30.  I was feeling great and going with it. I was laid up in bed for two days, Wednesday and Thursday, leading up to the race.  A bad cold had hit me hard.  I still felt it in my head, but otherwise felt strong.

I carried my water with me and took Gatorade at every aid station that it was offered.  I was excited that they offered it in grape flavor – yum!  I took Honey Stinger energy gels at miles 4-5 and 8-9.  I chewed several sticks of gum to keep my mouth fresh.
 


 
By mile 9, I was playing the numbers game.  I knew that I was way ahead of pace.  I tried to calculate my finish time, even though I was slowing down slightly.  I figured I could come in under 1:58 – or maybe even 1:57 at this pace.  Could I do more?  My typical finishing times pre-baby #3 were 1:58 and some change.  Last year I ran this event in 2:02.  This route is super flat and conditions were beautiful.  I was determined to take advantage of this.  I pushed forward.

I played a couple songs several times the last couple of miles.  I was in a groove.  After enjoying a flat course, the final half mile of the race is up hill.  I saw spectators and pushed up it as if it didn’t exist. 




 
I ended up crossing the finish line in 1:54:01 with happy tears in my eyes.  Those last two seconds could haunt me.  But, I am extremely happy with my time.  I have put in so many miles this winter with clients at my studio (127 miles in both January and February and close to 150 in March).  I was ready for this.  And to do it for myself.  I knocked eight minutes off of my time from the year prior.  I didn’t PR, but came pretty close.  I hadn’t ran that fast since an event in early 2011.  I quickly reunited with my family and friends.  And soon I had an emotional moment with my husband.  Running – and pushing yourself – are extremely moving.  Only you can make that happen.



Friday, March 24, 2017

8 Things Not To Forget Before Running Your First Half Marathon

The half marathon is my absolute favorite distance.  It’s a journey of a lifetime and an attainable distance without too much training and time away from family.  Yet you really feel like you’ve made a strong commitment to yourself and the sport.

Here are eight things you shouldn’t forget to do before running your first half marathon.  You’re running 13.1 miles!  Don’t forget – that last .1 miles is the most difficult.  Always save a little something for that last minute or so – enough energy to smile as you sprint across the finish line – and pretend like you aren’t miserable.
 
Drive the course.  Running or driving the course before a race is really helpful.  It allows you to carefully plan where you are going to invest your energy. You will be aware of the hills and terrain along the route.  It also helps you plan where family and friends can spectate and park along the course.

Pack the nail clippers.  Don’t forget to trim your toenails.  Keep them nice and short, but don’t trim them too short.  Related to this – DON’T get a pedicure in the week or two leading up to your race.  The technician may just scrape off your calluses you’ve been working so hard or irritate a blister.  Don’t learn this the wrong way and save this pampering session until AFTER your race.  Reward yourself.

Brown bag it.  If your half marathon is not scheduled in your home town, always pack your own breakfast.  Many runners are creatures of habit and routine.  We repeat a lot of the same habits – and our breakfast fueling routine seems no different.  I always pack my English muffin, peanut butter and greek yogurt for race day.  I stay away from the hotel’s continental breakfast (which is usually not even open before a race anyway) or refrain from stopping at a convenience story.  You want to get your stomach set out correctly at the start line and fill fueled the best you can.  The only thing I grab from the hotel is my morning cup of coffee.

Lube up.  Body glide, Vaseline or whatever your choice of lubrication is – use it.  Use it between your legs, under your arms and under your bra line – all the way around.  You may be surprised where you rub and find friction during a race. 

Wear the shirt tomorrow.  Don’t wear anything new for your race – including the race shirt.  No matter how much you like it or how proud you are of it, just put it in your gear check bag or suitcase and wear it tomorrow.  You never want to try anything new on race day.  Just wear what’s proven it works, doesn’t chafe or fall-down.

Fill up.  Even though water and sports drink are offered on the race course, always bring your own handheld water bottle or hydration belt that you’ve trained with.  You will be grateful that you have these comforts with you at all times during the race.  You can always (and will) refill your bottles at the water stations.  And you can use them to store your nutrition items, like gels, chews and gum.

Bring extra.  I always suggest that runners take a gel or chew at the start line and then follow up with another at miles five and ten.  But, always bring an extra (fourth) packet with you for a half marathon event.  I also suggest not trying the gels that are offered on the race course.  Just like your clothing, you never want to try anything new on race day.

You can never pack too many shoes, right?  Pack flip-flops and an extra pair of running shoes to wear after your race.  You may have blisters, toenail problems or have wet and sweaty shoes.  You want to be prepared and comfortable for the walk back to your vehicle and the ride home.

8 Ways to Spring Clean Your Run

Don’t you just love that feeling of newness each spring?  You feel refreshed opening up the windows and stepping outdoors.  It’s a whole new world of possibility and a fresh start each time it happens.  You may be giving your home a deep cleaning, cleaning out the garage or donating items from your closet.  But you should also think about spring cleaning your active lifestyle, too.  This is a great time to spring clean your running adventures.  Here are eight ideas for spring cleaning your run.


New shoes.  You’ve heard it before – running shoes only last for 300-600 miles per pair.  This goes for running or walking.  Have you been hitting the gym all winter and pounding miles out on the treadmill?  Even if you’ve taken a hiatus over the winter, try to recall how much running you did with your shoes last fall and calculate when they are due.  If you are running or walking 25 miles per week, you should be investing in new shoes every three to six months.

Go through the sock drawer.  Just like running shoes, your socks wear down.  While you are cleaning out the rest of your wardrobe, this is a great opportunity to go through your sock drawer and clear out any worn-out socks.  Heals and toes ten do get worn down and thin.  You may even notice a hole or two.  Toss them and keep yourself blister-free.

Update your playlist.  Plug in that ipod and refresh your playlist.  Add a few of your new favorite hits and add a few oldies that “bring you back”.  A half dozen new running tunes will quickly motivate you over a two mile run.

Explore more.  Did that same 5K loop around your neighborhood get old last year?  Try out some new trails and routes.  Drive to a local park or trail head.  Run your route backwards.  Exploring somewhere new on foot can be super exciting and help time pass by.

Make a plan.  Feeling a little lost after the winter?  If you’re not sure where to start or how quickly to ramp up your mileage, hire a running coach for guidance and accountability.  Having a plan and built-in accountability partner can keep your momentum going and give you a goal to work towards.

Get charged up.  Has your watch or ipod been collecting dust over the winter?  Make sure your gear is all charged-up and functioning properly.  Get back into the routine of charging your gear after your run and making sure you are ready to head out the door the next time you have a run on your schedule.  Keep a station ready with your gear, water bottle, gum, nutrition and other running essentials.

Invest in some quality water-resistant, water-proof and wind-proof running gear.  The springtime weather can be pretty unpredictable.  You can pretty much run in any kind of weather if you have the right gear.  Dress in layers and make sure that you have an outer layer appropriate for rain or wind, if weather isn’t ideal conditions.

Protect yourself.  Even if the temperature isn’t scorching, make sure that you protect your skin.  By wearing sunblock and a hat or visor, you will protect your pretty face from the UV rays you encounter on that next long run.

Friday, March 17, 2017

FUNDRAISER - Virtual Run/Walk - March 25-26

FUNDRAISER - VIRTUAL FUN RUN for Mike Kersten's Service Dog
 
My high school classmate, Mike Kersten, was diagnosed with Parkinson's Disease at the young age of thirty-three. With two young children, Mike has battled this disease for the past several years.
...
Mike is currently raising funds for a service dog to help his battle with safety and mobility, medication dosage and depression.
 
100% of the funds raised from this virtual fun run will be donated directly to Mike Kersten for his service dog, training and expenses.
 
On March 25-26, individuals may run their own virtual 5K run/walk or a family may participate in a one mile fun run/walk. Participants will be invited to participate via a private Facebook page to share their tribute run/walk, photos and stories about Mike. Participants will receive a private event Facebook invitation from Running Diva Mom during the week of the fun run/walk.
 
I look forward to sharing your gift with Mike, and reconnecting with him after 20 years, at the Parkinson's Half Marathon in Cottage Grove on Saturday, April 1.
 
You may read Mike Kersten's story on his Go Fund Me page. Please share if you are so inclined.
REGISTRATION is only $10 per person.
 

LulaRoe Jessica Lobner - Jordan Athletic Leggings Review

I finally had my first LuLaRoe experience. Instead of their basic leggings, I took a pair of Jordan athletic leggings for a long run. I tried the longer version since it was a frigid afternoon for the 9 miles I had planned.



My stylist, Lularoe Jessica Lobner sent me this fun pair. I liked how the pattern lined my long legs (making them look longer), instead of being one loud fabric. The fabric was extremely soft and the tights were thick enough to keep out the cold breeze,... yet kept me cool and comfortable. The moisture-wicking fabric was similar to any of the store brands. It draws the sweat away from your body and keeps your skin dry and prevents chaffing.


I typically wear a size 8 or a size medium bottom. These mediums seemed more snug in the legs and a bit tighter in my waistline. They didn't give very much (not quite as stretchy as some of the brands I've tried). If I purchased another pair, I would probably go up a size. They seemed a little low on my hips. Once I got moving and perspired a bit, they stopped falling down and were comfortable. I think it was just a size issue. I've tried dozens of different brands of leggings and these rank in my top five .... for both fashion and function. I just need to find the right fit.

I loved the fabric - the feel and the function of the soft fabric. As the tag says - they are "simply comfortable".

Check out Lularoe Jessica Lobner for daily outfit postings and pop-up parties. Jessica puts together some really fun outfits for busy moms, female professionals and active athletes.

Inspiration for Runners

This collection of quotes and sayings has provided me with much motivation and inspiration over the years.  I hope that these words inspire you to move a little more today.  Or move forward with a change or important decision in your life.
 





Friday, March 3, 2017

You've Got This! Running Playlist

Calabria 2007 (Club Mix) - Enur 6:30
DJ Turn It Up - Yellow Claw  3:32 
Don't (Don Diablo Remix) - Ed Sheeran  4:10
Pillz (feat. Green Velvet) - Flosstradamus   & Yellow Claw  3:43
Techno (feat. Waka Flocka Flame) - Yellow   Claw, Diplo & LNY TNZ 3:28
Hold My Hand (Feenixpawl Extended Mix) -   Jess Glynne  5:06
Sail (Unlimited Gravity Remix) -   AWOLNATION  5:51
Freaks (feat. Savage) - Timmy Trumpet  2:41
Assets (feat. The Kemist)  - Yellow Claw   & Tropkillaz  3:19
Fade - Kanye West  3:14

Duration:  approximately 40 mins


LIVING YOUR BEST LIFE Series - April 1-June 24

Are you wanting a more balanced and organized life? Do you find you’re wanting more time for yourself and your passions? Would you like to get active and live a healthy lifestyle? I want to help you get more out of life.
I’m currently enrolling clients for my newest series, LIVING YOUR BEST LIFE. This twelve week transformation series will run April 1 through June 24. All sessions are private and customized to each client.
What you’ll receive:
- One hour goal setting & planning session
- Weekly accountability check-ins and support for twelve weeks
- Two one hour follow-up sessions (over coffee, run/walk or in your home to work on projects)
- Twelve week wellness calendar designed around your life to work on your health, wellness and personal lifestyle goals
- Optional private weekly weigh-ins
What we will work on together:
- How to say “no” and give up unnecessary commitments
- Allowing yourself to say “yes” to the things that bring joy into your life
- Clearing clutter and getting your life, home and schedule organized
- Making time for yourself and your passions
- Pursuing an active and healthy lifestyle
- Meal planning for your family
If this sounds like something you'd like to work on together, please send me a message to runningdivamom@yahoo.com.
 
 
 

April Weightloss Accountability Group - $100 CASH PRIZE!

April Weightloss Accountability Group with Running Diva Mom
* $100 CASH PRIZE *
April 1 - 29, 2017
Lose 5-10 lbs & move every day in April
Investment in yourself:  $30
Run, Walk and Run/Walk training options available!
 
•Four week calendar with run/walk training program, core workouts and wellness challenges to be completed on your own
•Weekly private individual weigh-ins virtually with your coach
•Daily group fitness check-ins with your coach
•Weightloss tips, motivation and recipes each week
•Private Facebook group for motivation
Participant with the highest percentage of weightloss will receive a $100 cash prize!
If you would like to avoid the Eventbrite fee, please email me at runningdivamom@yahoo.com to pay by cash or check.

REGISTER
 

Thursday, March 2, 2017

NO MOM GUILT kids yoga + mom run/walk

Moms will have absolutely no "mom guilt" when they drop their child off for a fun, themed children's yoga class at Baby Flexible. Children ages 4-9 years will learn to stretch and relax in a fun atmosphere, while mom will complete an outdoor group run, walk and stretching with Running Diva Mom in downtown Sun Prairie. Absolutely no experience is necessary for mom or child. These sessions are limited to ten pairs.


Royal Treatment YogaThursday, March 23, 6:00-6:45 pm
Children should wear their best princess, prince or knight costumes; class will focus on fairytale storylines and fancy movements
 
Super Hero YogaThursday, April 6, 6:00-6:45 pm
Children should dress up as their favorite super hero; class will focus on super hero movements and poses
 
 
 
 

Thursday, February 23, 2017

6 Running Documentaries & Movies on Netflix

Planning on doing some binge-watching this weekend?  Want to watch something inspiring, instead of that seven part series you are tuned into?  Consider watching one of these running documentaries or movies on Netflix the next time you're streaming.  Or better yet, watch them while you're moving on the treadmill or elliptical.



From Fat to Finish Line documents the journey of 12 formerly obese people from across the country who team up to run a jaw-dropping 200 mile, Ragnar Relay Race.

The race spans from Miami to Key West, and is a scenic but challenging course that would test the endurance of even the most seasoned athlete. The team must continually run, day and night, to make it to the finish line. As they overcome the obstacles on the course, you’ll learn about the obstacles they faced on their weight loss journeys.

Amongst the team members you’ll meet Katie, a mom from Michigan who was inspired to lose weight for her young sons; Linda from New York whose obesity led her to give up entirely on herself and was often mistaken as “grandma” to her children; Jen from Maine who’s marriage was on the verge of destruction when she decided to take control of her health; John from California, a former US Marine who is everyone else’s biggest supporter but struggles to feel ‘good enough’ when it comes to himself; and Jennifer from New Jersey who battles with negative voices thoughts that continually threaten to undermine her efforts.



A grueling contest based on a historic prison break tests the mettle and endurance of athletes taking on a marathon many start but few finish.



"Finding Traction" presents the inspirational story of ultra runner Nikki Kimball and her quest to become the fastest person in history to run America's oldest hiking trail, the 273-mile Long Trail. The documentary asks what drives her to attempt such an incredible feat, and follows Nikki's journey from its beginning - training and racing in the Rocky mountains - to her actual record attempt through Vermont's beautiful but brutal Green Mountains. Throughout the film, Nikki's crew and support team provide an intimate portrayal of the courage, grit, and passion behind her record attempt, and interviews with the world's leading evolutionary biologists, including Bernd Heinrich, author of "Why We Run," shed light on the science and psychology behind Nikki's incredible race against time. For Nikki, this well-publicized run is more than a chance to inspire people to be active and spend time outdoors, it's her way of encouraging women and girls to take an equal place for themselves in professional sports. In addition to providing an inside look into the journey of an elite athlete, "Finding Traction" gives viewers a new perspective on the endurance of the human body and spirit, and informs us all us, regardless of our sex, of our true potential and inspires us to reach it.



A teenage track star and a former coach who each face difficult obstacles in life turn to each other to find comfort, stability and hope.



With the passion of a sport enthusiast, director Steve James paints a portrait of one of the world's most spectacular -- and inspiring -- runners.



Two roaming Kenyan bandits attempt to change t he course of their lives by exchanging their rifles for running shoes.

Tuesday, February 14, 2017

11 Ways to Embrace Portion Control

Many of us know what to eat, we just tend to eat too much of it.  We all know that we should eat more fruits and vegetables.  We should limit sugars and perhaps indulge in too many carbs.  It’s easy to think that we are doing all the right things.  But restaurant salads are often higher in calorie content than some other meals on the menu.  It’s easy to consume two or three servings of crackers or cereal when you are absent-mindedly grabbing food from a box or bag.  So, why not set yourself up for success?



Whether you are eating dinner around the kitchen table or eating out with a friend, here are eleven ways to embrace portion control at your next meal:

  1. Use measuring cups and spoons to avoid eye-balling portions.
  2. Invest in a food scale to measure meat.
  3. Buy portion control snacks.  They are a little bit pricier, but you will be less likely to tear into a second package.
  4. Invest in snack size baggies or small reusable containers.  Make your own snack size portions of cereal, crackers and fruits and vegetables.
  5. Use a smaller plate.  Many of us try to fill our plates and eat until the last bit is gone.  Using a smaller plate or bowl will give you less space to add more food.
  6. Fill half of your plate with fruits or vegetables.
  7. If eating leftovers for lunch gets you caught in bad eating habits, consider calorie counted frozen meals.
  8. When eating out, immediately ask the server to box up half of your meal or sandwich.
  9. Consider splitting a meal with your spouse or friend when dining out.
  10. Instead of bringing bulk foods to your work or office, bring only one day’s allotment of breakfast, lunch and snack options.   You won’t be tempted to reach into your desk drawer or cupboard.
  11. Use a smaller fork or spoon to make your meal last longer.