Thursday, February 28, 2013

STARTING A RUNNING (WALKING) REGIME

Many of you that know me well know that I'm very keen on running. I've always been a good runner, having moments of glory in my younger years and almost a year ago I found my way back to the sport. Running is one of those sports that's not only awesome for building your general fitness but also a great way to tone up and help form part of a healthy lifestyle. Anyone can run, if you can walk you can run! If you haven't already read my recent post, Building your Fitness, here's the link http://angieshealthykitchen.blogspot.com.au/2013/02/building-your-fitness-from-ground-up.html

Running doesn't require joining of a gym and outlaying of hundreds of dollars on membership fees. Sure it can be weather dependant but even running in a sprinkle of rain isn't going to hurt you! You will have to first invest in a pair of joggers, but at first those can be a basic pair whilst you start out walking or a short, light jog and then you can purchase a better running pair down the track once you know that running is something you want to keep up long term. An incentive for a new workout outfit or new shoes can make great rewards once you reach certain goalposts.

To get started at first you are going to need the following basic things:
  • A comfortable pair of joggers and a few pairs of sport socks
  • At least 1 supportive Sports bra, 2 is even better
  • A comfortable shirt or singlet top and shorts or leggings
  • A running app for your phone is helpful for measuring distance, speed and progress (I use the Nike + running app and link up with a few friends for fun and accountability)
  • An area around your home in mind that is safe, well-lit and able to be easily altered to add more distance or shorten the track on an off day
  • A POSITIVE MINDSET - YOU CAN DO THIS!
If running has never been your thing and your fitness is really at a beginner level then just walk. Here is a Beginner program for you to tackle if you want to start out as a walker.

WEEK 1: Aim to head out 3 times this week. Allow yourself at least 15-30 mins each time
WEEK 2: Aim to head out 3-5 times this week, walking slightly further than you did last week
WEEK 3: Walk 3-5 times this week, aim to add slow jogs for 2-3 minute intervals along the way
WEEK 4: Walk 3-5 times this week, alternate between jogging and walking every couple of minutes

Don't forget to reward yourself with something nice at the end of each month. This might be a pedicure, a healthy magazine, a new workout top or if you think you've earned it maybe a new pair of running shoes?

When walking or running it's important to look after your body to ensure you keep yourself injury-free so that you can continue week after week. Consistency is the key. Follow these handy hints to keep your body in tip-top shape:

  • A light stretch of your lower body is important if you're starting off with cool muscles.
  • Make sure you're walking in a good upright position, leaning slightly forward from the hip
  • Use your arms to pull your body through each step. Your arms should be swinging back and forth beside your body, not side to side.
  • When walking or jogging downhill take smaller steps and lean back slightly.
  • Watch for obstacles and also vehicles entering roads or driveways.
  • My opinion is it is best not to have music playing in your ears. It can distract you from your environment. Of course this is up to you!
  • Take a small bottle of water with you if you think you'll be going more than a couple of kms.
  • Advise someone of your normal running track and what time to expect you back.
  • Carry a well charged phone with you (should anyway for your running app) in case of emergency or injury
  • Be sure to have a light snack (banana, small handful of nuts) before exercise but never go out on a full stomach.
  • If you take water with you take small sips along the way, big gulps will most likely result in a stitch!
  • There's no real need for sports drinks or energy bars afterwards unless you have had a strenuous workout for a lengthy period of time. At the most a small glass of milk and a banana contains all the muscle repairing vitamins and minerals you need.
  • Be sure to drink plenty of water when coming back from your workout, but then drinking plenty of water should be part of your normal routine anyway
  • You should try and stretch for at least 5-10 mins after your walk, focusing on your legs, particularly your calf muscles.
My next post I will focus on choosing the right workout gear for those who want to get serious!




Monday, February 4, 2013

BUILDING YOUR FITNESS from the ground up!

Recently I've heard quite a few friends mention that they don't do any exercise but they would like to start incorporating some into their life. For many people it might have been years since they have purposefully set out to do any kind of physical activity and quite often it's the concept of it that's more off putting than how they feel once they actually begin.

Firstly, I'll let you in on a few home truths when it comes to exercise;
  • Exercise does NOT have to be complicated!
  • Exercise does NOT have to be in a GYM!!
  • Exercise does NOT need all your time and energy!
  • Exercise does NOT need to be BORING!
  • Exercise does NOT need to be alone!
Keeping this is mind there are definitely people out there who prefer to exercise alone, there's also those that do enjoy working out in a gym and there's also people who spend every spare moment they have exercising. This however may not be you and that's ok.

I actually enjoy getting out for a run or a walk alone a few times a week to be with my thoughts and just have time away from people. I spend this time not needing to talk to anyone and some days I'm not even thinking about anything other than how good it feels to be outdoors and have some free time in the fresh air. It's also nice though to have times when I exercise with other people like my boys, my husband or my friends. We go for jogs, use the exercise equipment in the park, go bodyboarding, dancing, swimming and all sorts of things. That kind of exercise is generally less intense but I find I can do it for a good hour or more and not see it as much more than just catching up and having fun. Hence the reason I like to change it up and keep it interesting.

If you want to start a new exercise regime but struggling to know how and what you should be doing then perhaps try walking to first build your fitness levels. Many people can spare at least 15 minutes most days taking a walk around their neighbourhood. First work out your general circuit and how long it takes you to walk it. Then as the weeks progress try pushing the circuit out to be a little longer so you're walking slightly longer or for the same time but at a faster pace. Once you feel your fitness levels building then try to include some short jogging bursts into your routine. Don't forget that changing your route or walking different places (like along the water, in the bush or in your friend's neighbourhood with their company) can help to keep things from getting too boring.

Don't forget that exercise comes in many disguises. How long since you've gone Ice-skating or roller skating? How about dancing or swimming? Buy yourself a cheap bodyboard and take to the beach, riding the waves in and wading back out again. It's amazing how good a workout you'll get whilst having fun at the same time! Bushwalking is another great form of exercise and can be quite fun in a group or with another person. Try something new each week or at least each month and surprise yourself with all the new fun things you can do to keep your body moving!

I'll be posting soon with some hints and tips on correct walking and running techniques, troubleshooting injuries and ailments and clever tips of choosing the right workout gear!

Below is my new prized pair of running shoes. I've already managed to run 30kms in these little beauties in only 8 days! Goes to show how much inspiration you can get from a new pair of joggers!



Sunday, February 3, 2013

ANGIE'S APRICOT COCONUT CHIA LOGS

Just whipped these up for my boys and my eldest son (Bailey, 9yo) told me to make sure I share this recipe with all my friends because their kids will like them too! So, how can I not share with that request!!

These tasty little snacks are packed full of goodness and lovely to eat on their own. You may like to drizzle with a little chocolate for a slightly more naughty treat on the odd occasion. I use coconut oil in these for the nutritional benefits but also the 'setting' benefit of the logs in the fridge.

ANGIE'S APRICOT COCONUT CHIA LOGS

Ingredients:  (GLUTEN FREE)

200g Raw cashews
100g Organic Dried Apricots (I use organic due to sulphite allergy from regular ones)
50g Organic Coconut flakes (you can use regular dessicated coconut if you like)
10g Chia seeds
5g Organic extra virgin coconut oil (or your oil choice)
50g Organic Agave syrup (or honey)

Put all ingredients into your Food Processor (FP) or Thermomix (TM).
Process on high on FP (speed 8 in TM) for approx 10 seconds until broken down into tiny bits.
Further process on slow til all the ingredients come together.
Tip out onto board or baking sheet and roll into individual finger sized logs.
You can opt to roll into balls instead if you wish, or larger bars for lunchbox servings.
Lay onto baking paper lined tray or container and refrigerate before serving for at least 30 mins.
Best kept refrigerated or at the very least in a relatively cool cupboard to ensure the ingredients hold together better.
Top with drizzle of melted chocolate or yoghurt icing if preferred!