Mom to 5K Week 4
We are two thirds of the way there, people! And some would argue that the business of actually getting off the couch and starting at all is the hardest part, so by that logic we are KILLING it! Is anyone else feeling a little hungrier? This week’s guest blogger, Rachel Wattson, shares some of her favourite recipes to fuel your run.
Week 3 in Review
- It wasn’t a bad week. I went out on Monday evening and Wednesday evening. Sure, the weather is still crap and running against the wind is a b*@%h but I survived.
- The three-minute stints became increasingly doable as the week progressed.
- I’m improving on the hydration front and haven’t had any headaches since week 2.
- I made the mistake of not running on Friday for the second week in a row. We were in Dublin for the weekend and only arrived back late on Sunday night which meant that I had to don the running gear at 9pm after a trip to IKEA with three kids, a cross-country journey and a largely unsuccessful car-to-bed transfer of half-sleeping children. It’s OK. The small-but-perfectly-formed IKEA haul was worth it. Kind of. And I slept like a log.
- This week I plan on improving what I’m eating. With Rachel’s fab recipes below, I’ve no excuses for running on empty.
THE WEEK AHEAD
Here’s what we’re up to next week. I can tell you right now that those final five minutes are going to be a killer! We can do it though, right?
SIMPLE TIPS FOR FUELING YOUR WORKOUTS
with Rachel Watson – rachelwattson.com
This week’s guest poster is one of my faves. If you don’t already follow Rachel on Instagram then go do it now! I stumbled upon this chipper bundle of California sunshine a few months back. Rachel is one of those people who oozes positivity. Unashamedly peppy, she has the ability to effortlessly motivate. Her self-deprecating humour and energised encouragement make her stand out from so many other fitness bloggers.
Mother of four, Rachel is a clean-eating advocate and self-confessed food addict who understands the challenges associated with staying motivated and focused. After years of eating the wrong of food for the wrong kinds of reasons, she resolved to take charge. She cut out refined sugar, committed to embracing exercise as part of a healthier lifestyle and has never been happier. She the gets the challenges and can identify with the pitfalls.
Rachel understands the importance of fueling your body correctly for excerise, so she has offered to share general tips and three of her favourite recipes; two are tasty, healthy breakfasts; one better for pre-workout and one suited for post-workout. She’s also sharing her popular energy bite recipe, the ingredients for which are on my shopping list this week and I’m EXCITED! Healthy cookie-dough? An oxymoron no more, peeps! Now, over to Rachel…
Eating for a Better Workout
Some Days are Better than Others
The Impact of the Right Fuel
- Eat whole foods: Cook at home. Do some simple meal prep like washing fruits and cutting up veggies so they are the grab and go option instead of a granola bar, power bar or chips/crisps. I know we try to get our kids to eat fruits and veggies but you need them too!
- Drink water: before, during, and after your workout drink water. Figure out what will keep you drinking it. Buy a new water bottle. Flavor your water with slices of fruit and herbs. Whatever you do, make sure you are drinking half of your body weight in ounces. For example, if you weigh 140 lbs you need to drink 70 oz of water. Shoot for it and be warned: you will need to use the restroom as much as your toddler does.
- Cut the processed sugar and caffeine: I know! It can be difficult but caffeine dehydrates you and both sugar and caffeine gives your body a false sense of energy after which you come crashing down. Ouch. Let go of the second cup of coffee or soda and grab lemon water. Ditch the candy and grab an orange. Simple sugars that come from fruits also come with a dose of fiber. It will last longer in your system and have a greater benefit to you.
When you put some focus into what goes into your body you will feel better. I have to admit, there is no one right way on WHEN to eat. Some people workout best on an empty stomach. Others need a little something to get them going. Some swear by JUST protein before a workout. My advice: try one way and see what it does for you! If something makes you sick or slows you down try something else.
⭐ Overnight Oats in a Jar ⭐
⭐ Veggie Egg Cups ⭐
⭐ Cookie Dough Energy Bites ⭐
But Rachel, what if I have NO time to eat before or after and I am a hot, hangry mess?! Ha, I get it. There are days like that. I know that energy bites are pretty popular. This is my “so close to cookie dough it’s crazy” energy bite recipe. Pop two before or after a run to keep you going until you can eat. The combo of protein, healthy fats, a little natural sugar and carbs is great and they are uh-maz-ing!
Do stop back here or visit my Facebook page during the week to let us know how your week is going and let us know if you try any of this week’s fab recipes. Perhaps you have some more tasty, healthy treats to share? We’d love to hear about them! I’m feeling the protein balls these days so I’m dying to try a few different recipes!
If you’re a blogger or someone with an interest or background in fitness and you’d like to contribute to the series, get in touch via email. You’ll find me at firstname.lastname@example.org.
Did you miss the other posts in the series? Find them here: