Because meal planning is the key to success.
With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!
Make a satisfying lunch with these healthy recipes for weight loss. These lunches are low in calories and high in fiber, which is an important nutrient that helps you feel fuller for longer periods of time. Whether it's Mediterranean Lettuce Wraps or Baked Vegetable Soup, these lunches are delicious, cozy and will help you power through the afternoon.
This cashew and coconut based sauce makes for a thick and creamy curry.
Of course you're going to eat out once in a while and enjoy some delicious pasta, desserts, and other tasty treats. This is absolutely fine, but there's a trick that I do after every cheat meal to burn off the carbs and sugars so they don't convert into fat. Watch this video and be sure […]
How to lose weight by walking is one of the most common questions from women over 40. For a beginner’s exercise, a good walking for weight loss plan could be a good cardio workout choice to start with. For those involved in strength training and other workouts, adding a daily walk to your routine is a …
This delicious Smoked Sausage Hash is ready in less than 30 minutes! A flavorful mix of hearty smoked sausage, crispy potatoes, and colorful vegetables. This dish is perfect for any meal of the day. There’s nothing I love more than a delicious dinner full of flavor that’s quick and easy to prepare. Life is busy... Read More »
This 30-Day Healthy Slow Cooker Challenge includes FREE recipes, a meal plan, and shopping lists for a month of easy dinners!
Lemon Garlic Butter Steak with Broccoli – Tender and juicy pan-seared garlic butter steak strips are a quick and easy family favorite with so much flavor and nearly impossible to mess up! Wit…
If you’re looking for a sign to start working toward your running goals for the New Year, consider this it. For many, running a fast mile is a daunting task, but that doesn’t mean it’s impossible! We’ve reached out to runner and influencer Kim Clark (also known as @trackclubbabe) for some tips on how to train for an 8-minute mile and a 10-minute mile in as little as 30 days. Keep reading to get a full running workout plan tested and approved by Kim herself. Improving your running technique and getting faster is something anyone at any age or any experience level can do. So much of it is figuring out what works for you and staying consistent with a training routine. In my opinion, I think the best way to get faster is to run fast. It seems like it wouldn’t be that simple, but running much faster than your established goal mile time helps achieving your goal feel a lot easier and more relaxed. Ready to get started? Here are some tips and training routines to use to run an 8-minute mile or a 10-minute mile in as little as 30 days. TRAINING FOR A 8-MINUTE MILE GOAL Week One Training: Focus this week on your running cadence. Cadence is the number of steps that you run per minute. Ideal cadence is 180 steps per minute. A higher cadence is preferable-- it’s a more efficient way to run and also reduces the risk of injury since shorter strides will keep you from overstriding. Put cadence tracking on your fitness tracker or watch to help better focus on that goal. This is the top thing that started to help me: being fully aware of your cadence while in-stride (vs seeing your cadence after your run and by then it’s too late to do anything about it). You may think you are doing a 190 cadence (190 steps per minute) but a watch is the real deal and will tell you that you are barely hitting 150s, which is instant accountability. The cadence field is the top field on my watch (there are so many great ones out there-- from the Runkeeper app you can use on your phone to a Garmin watch) so my eye instantly catches it. While you’re running fast this week, when you want to pick up speed, think about taking quicker steps, not longer steps. Focus on when your back foot is on the ground, picking it up as quickly as it is down. I’ll say “pickup, pickup, pickup” to myself in my head to encourage my mind to focus on getting that back foot up with lightning speed. So, when you want to run fast— remember quicker steps, not bigger steps. Workout of the Week: Warmup - 15-20 minutes very easy running Workout - 12 reps of 30-second hard running sprints, 60 seconds of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Two Training: This week’s focus is on your forward lean. I used to sit back in my stride with super unattractive posture. My core was never engaged. Now, I focus on leaning forward. It feels so weird at first, but running is controlled forward falling if you’re doing it right. Don’t sit back in your stride and reach forward with your feet. Keep your upper body in the game and keep your core more active. My upper body now leads the way. While you run, think “slight lean forward” and let gravity take over so that it’s working with your body to move faster. To get used to this posture, try standing and “falling forward” and catch yourself before you actually fall. That lean is what you want to replicate with your run. Workout of the Week: Warmup - 15-20 minutes VERY easy running Workout - 5 reps of 3-minutes of hard running sprints, 2 minutes of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Three Training: The focus this week is on relaxing. In order to run fast, you need to relax and let the speed come out of your legs. It may sound counterintuitive, but I’ve learned to relax my body so that I can run faster. Before I was tensing up, which doesn’t help you run faster. In fact, it just wastes energy! Your body wants to run fast, so just relax and let it! Focus on relaxing everything while you run, from your face, to your shoulders, to your arms. If things feel like they are tensing up, shake it out to keep things loose. Workout of the Week: Warmup - 15-20 minutes very easy running Workout - 8 reps of 1-minute of hard running sprints, 1 minute of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Four Training: The focus this week is on controlled arms. Try to keep your arms from flailing around, and practice the right arm swing for your frame. I used to overly pump my arms when I was trying to go faster. This is a total energy zap. Now I keep my arms in a smaller zone. But when I want to run faster, I don’t think “pump the arms,” I think, “quicker steps!” I let the speed come out of my legs and relax instead of forcing it with my arms. Workout of the Week: Warmup - 15-20 minutes very easy running DO A MILE TIME TRIAL Notes: Start out at an 8-minute pace, when you’re feeling tired, focus on your form, think higher turnover, stay tough. At 0.75 miles— you can open up your stride and run whatever distance you have left. Think “I’m going to leave it all out there!” You’ve got this! Cooldown - 10 minutes of easy running TRAINING FOR A 10-MINUTE MILE GOAL Week One Training: Focus this week on your running cadence. Cadence is the number of steps that you run per minute. Ideal cadence is 180 steps per minute. A higher cadence is preferable-- it’s a more efficient way to run and also reduces the risk of injury since shorter strides will keep you from overstriding. Put cadence tracking on your fitness tracker or watch to help better focus on that goal. This is the top thing that started to help me: being fully aware of your cadence while in-stride (vs seeing your cadence after your run and by then it’s too late to do anything about it). You may think you are doing a 190 cadence (190 steps per minute) but a watch is the real deal and will tell you that you are barely hitting 150s, which is instant accountability. The cadence field is the top field on my watch (there are so many great ones out there-- from the Runkeeper app you can use on your phone to a Garmin watch) so my eye instantly catches it. While you’re running fast this week, when you want to pick up speed, think about taking quicker steps, not longer steps. Focus on when your back foot is on the ground, picking it up as quickly as it is down. I’ll say “pickup, pickup, pickup” to myself in my head to encourage my mind to focus on getting that back foot up with lightning speed. So, when you want to run fast— remember quicker steps, not bigger steps. Workout of the Week: Warmup - 15-20 minutes very easy running Workout - 10 reps of 30-second hard running sprints, 60 seconds of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Two Training: This week’s focus is on your forward lean. I used to sit back in my stride with super unattractive posture. My core was never engaged. Now, I focus on leaning forward. It feels so weird at first, but running is controlled forward falling, if you’re doing it right. Don’t sit back in your stride and reach forward with your feet. Keep your upper body in the game and keep your core more active. My upper body now leads the way. While you run, think “slight lean forward” and let gravity take over so that it’s working with your body to move faster. To get used to this posture, try standing and “falling forward” and catch yourself before you actually fall. That lean is what you want to replicate with your run. Workout of the Week: Warmup - 15-20 minutes very easy running Workout - 4 reps of 3-minute hard running sprints, 2 minutes of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Three Training: The focus this week is on relaxing. In order to run fast, you need to relax and let the speed come out of your legs. It may sound counterintuitive, but I’ve learned to relax my body so that I can run faster. Before I was tensing up, which doesn’t help you run faster. In fact, it just wastes energy! Your body wants to run fast, so just relax and let it! Focus on relaxing everything while you run, from your face, to your shoulders, to your arms. If things feel like they are tensing up, shake it out to keep things loose. Workout of the Week: Warmup - 15-20 minutes very easy running Workout - 6 reps of 1-minute hard running sprints, 1 minute of recovery slow jogging in between each interval Cooldown - 10 minutes of easy running Week Four Training: The focus this week is on controlled arms. Try to keep your arms from flailing around, and practice the right arm swing for your frame. I used to overly pump my arms when I was trying to go faster. This is a total energy zap. Now I keep my arms in a smaller zone. But when I want to run faster, I don’t think “pump the arms,” I think, “quicker steps!” I let the speed come out of my legs and relax instead of forcing it with my arms. Workout of the Week: Warmup - 15-20 minutes very easy running DO A MILE TIME TRIAL Notes: Start out at a 10-minute pace, when you’re feeling tired, focus on your form, think higher turnover, stay tough. At .75 miles— you can open up your stride and run whatever you have left. Think— leave it all out there. You’ve got this! Cooldown - 10 minutes of easy running Follow Kim on Instagram for more running content, workout ideas, and tons of uplifting motivation!
I'm working with Danon to help promote the Activia Challenge. All opinions are my own. Some of you may know […]
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A runner's diet is about more than just carbohydrates. It's about energy endurance and health. Full guide to create your runner's diet plan.
A dirty horchata is great, but I decided to go the extra mile and make this recipe absolutely filthy. Not only did I want/need the coffee aspect of this delicio…
How to lose weight by walking is one of the most common questions from women over 40. For a beginner’s exercise, a good walking for weight loss plan could be a good cardio workout choice to start with. For those involved in strength training and other workouts, adding a daily walk to your routine is a …
I'm working with Danon to help promote the Activia Challenge. All opinions are my own. Some of you may know […]
Today, I’ve rounded up 21 of my favorite keto dishes for breakfast, lunch and dinner. You’re going to want to bookmark this list, as these recipes are totally drool-worthy. All recipes come with…
These light and airy, protein-packed pancakes, will satiate your cravings in a healthy way, any day of the week!
Pizza devotee? S'mores fan? Lasagna lover? Find the springform pan recipe that proves the pan isn't only for cake.
We recently spent 16 unforgettable days on the world famous Greek island of Santorini. Read on to learn from our mistakes before your visit.
Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.
This is really fresh and tasty and a million miles better than the gloopy shop bought stuff. It’s also really handy to make if you have a food processor; use the slicing attachment for the ca…
Salad doesn't have to be just a side dish.
Reading: I am a little more than half way through Magnolia Story. I really love Fixer Upper and have been enjoying getting to know about Chip and Jo a little more. I am easing back in to my reading game. I haven’t read a book since the end of November! Watching: After I finished Gilmore Girls, I watched the first season of One Day at a Time on Netflix. It was cute. Nothing amazing or mind blowing, but it passed the time just fine. Now I am watching Last Man Standing. I had never seen it before and I like that it reminds me a little of Home Improvement with Tim Allen only there are three girls instead of three boys. The show is light and has its funny moments. Sometimes I just like light, fluffy sitcoms that don’t make me think or keep me in suspense. Oh, and it didn’t hurt to have a surprise appearance from JTT!!! Middle school me squealed when he came on my screen! Eating: Now that Whole 30 is over, I am going to be practicing 90/10 as well as I can. This weeks dinners are taco bowls, korean beef with stir fry veggies, […]
