Good music when you are working out can make your workout THAT much more efficient because it puts you in the mood to move! If your gym has WiFi you can stream music on whatever program you use. However if you are like me and prefer to have your music separate from your phone I really like to download FREE podcasts on ITunes! You can get music, comedy, anything you want!
Some of my FAVORITE workout songs right now:
Spaceman, Hardwell
Deuces, Chris Brown
Escape, Bright Lights 3LAU
Rolling Stones TShirt, Dada Life
How You Love Me, 3LAU
Bad Girls, MIA
Lean On, Major Lazer MO DJ Snake
Partition, Beyonce
I LOVE all of 3LAU's podcasts, I listen to them on repeat when I work out!! Enjoy the beat and have a great workout!
Much Love,
Gail
Tuesday, May 19, 2015
Friday, May 15, 2015
When to change your running shoes
How long have you been wearing the same old running shoes? Look at them; they are probably pretty worn out right? Well your old worn out shoes could actually be hurting your progress!! Here's why...
When your buy that brand new pair of athletic shoes they are so awesome and new and supportive straight out of the box. They even smell new! But, like any new product they get worn out and lose some of their integrity over time. There are quite a few things that contribute to this like the following:
1.) How many miles you put on your shoes, your body weight and foot type
2.) Over time running on a road will wear out your shoes faster than on a treadmill
3.) Running in shoes that are overused will increase your risk of an overuse injury in your pelvis, feet, legs and hips.
When should you change your shoes out for new ones? Well, it is recommended every 300-500 miles or so. You can also tell you need to change your shoes when the outer soles are worn down and you can see the (usually white) mid sole through. Also if there are ANY tears in your shoes or when your toe sneaks through the toe box. Another way is if you are starting to have major signs of muscle fatigue, shin splints or joint pain (especially knees) this is another tell-tale sign that you need some new shoes.
It's a great idea to make down when you purchased your shoes so you can be sure to replace them on time, weather you write it in your calendar, put it in your phone or even write it on your shoes!!
It's always a good idea to donate your shoes to a needy cause when you are done with them as well! One mans trash is another mans treasure right?! Hope this helped and let me now if you have any questions!! :)
Much Love,
Gail
Some Great sites to check out:
http://www.asics.co.uk/sports/running/preparation/changing-your-running-shoes-knowing-when-is-the-right-time
When your buy that brand new pair of athletic shoes they are so awesome and new and supportive straight out of the box. They even smell new! But, like any new product they get worn out and lose some of their integrity over time. There are quite a few things that contribute to this like the following:
1.) How many miles you put on your shoes, your body weight and foot type
2.) Over time running on a road will wear out your shoes faster than on a treadmill
3.) Running in shoes that are overused will increase your risk of an overuse injury in your pelvis, feet, legs and hips.
When should you change your shoes out for new ones? Well, it is recommended every 300-500 miles or so. You can also tell you need to change your shoes when the outer soles are worn down and you can see the (usually white) mid sole through. Also if there are ANY tears in your shoes or when your toe sneaks through the toe box. Another way is if you are starting to have major signs of muscle fatigue, shin splints or joint pain (especially knees) this is another tell-tale sign that you need some new shoes.
It's a great idea to make down when you purchased your shoes so you can be sure to replace them on time, weather you write it in your calendar, put it in your phone or even write it on your shoes!!
It's always a good idea to donate your shoes to a needy cause when you are done with them as well! One mans trash is another mans treasure right?! Hope this helped and let me now if you have any questions!! :)
Much Love,
Gail
Some Great sites to check out:
http://www.asics.co.uk/sports/running/preparation/changing-your-running-shoes-knowing-when-is-the-right-time
http://running.about.com/od/shoesapparelandgear/f/replaceshoes.htm
Yesterday's Lunch!
So I made an awesome healthy Vegan Burrito Bowl yesterday!! I put it on Instagram and was asked for the recipe!! Here is is!!
Ingredients:
1/2 cup rice (Basmatti)
1/2 Can 6 Bean Medley (Chickpeas, Dark Red Kidney Beans, White Kidney Beans, Romano Beans, Baby Lima Beans)
Lettuce
Tomatoes
Peppers
Avocado
Green Onions
Garlic
Mild Salsa
Taco Seasoning
Coconut Oil
Grated Dairy Free Cheese
Cook the rice to your liking. Then fry together the Bean Medley, Garlic, Green Onions, Peppers, Tomato, Salsa, Avocado and Taco Seasoning together until cooked in a frying pan in your choice of cooking oil (I used coconut oil).
Once cooked add the rice to your bowl, with washed lettuce on top. Then add the stir fry mixture with your "cheese" on top and voila! Enjoy!! :)
Much Love,
Gail
Ingredients:
1/2 cup rice (Basmatti)
1/2 Can 6 Bean Medley (Chickpeas, Dark Red Kidney Beans, White Kidney Beans, Romano Beans, Baby Lima Beans)
Lettuce
Tomatoes
Peppers
Avocado
Green Onions
Garlic
Mild Salsa
Taco Seasoning
Coconut Oil
Grated Dairy Free Cheese
Cook the rice to your liking. Then fry together the Bean Medley, Garlic, Green Onions, Peppers, Tomato, Salsa, Avocado and Taco Seasoning together until cooked in a frying pan in your choice of cooking oil (I used coconut oil).
Once cooked add the rice to your bowl, with washed lettuce on top. Then add the stir fry mixture with your "cheese" on top and voila! Enjoy!! :)
Much Love,
Gail
Thursday, May 14, 2015
Settled In
It feels like we've been moving FOREVER!!! Even though it's only been a few weeks. :) We finally got our internet installed today which I have been totally addicted to for the last few hours. In the mean time I've been basically working on programs and getting back into the swing of things.
Canmore is really a beautiful town. The air is different and fresh here. There is always something to do and the mountains are literally epic. The cats are settling in quite nicely as well.
Now to find clients and work! I can't wait to actually start working again. Don't get me wrong having the last few days off has been nice but I'm going a little stir-crazy. I've re-started my workouts again which has been great and even Randy has started up at the gym as well! Yay!!! Things are starting to feel like home. :)
Now to try and thing what my first REAL post is going to be about!
Much Love,
Gail
Canmore is really a beautiful town. The air is different and fresh here. There is always something to do and the mountains are literally epic. The cats are settling in quite nicely as well.
Now to find clients and work! I can't wait to actually start working again. Don't get me wrong having the last few days off has been nice but I'm going a little stir-crazy. I've re-started my workouts again which has been great and even Randy has started up at the gym as well! Yay!!! Things are starting to feel like home. :)
Now to try and thing what my first REAL post is going to be about!
Much Love,
Gail
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