Mom to 5K Week 4 Featuring Rachel Watson

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 

  1. 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.
  2. The three-minute stints became increasingly doable as the week progressed.
  3. I’m improving on the hydration front and haven’t had any headaches since week 2.
  4. 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.
  5. 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?

fuel-your-run


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.

fuel-your-runMother 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   

I am so excited to be a guest here on Sinead’s blog. I truly appreciate connecting with other women who keep it real and have a sense of humor about mom life. The thing we miss out on most often while mommin’ is taking care of ourselves. I am hoping to give you all some insight into how to eat for a better workout. When we eat better we have more energy! Bring it!

Some Days are Better than Others 

It’s Wednesday morning and your alarm goes off. You get up feeling pretty good, get dressed and hit the pavement. Everything feels good. Your warm up feels great, you feel strong and powerful during your run, even the music is good and you feel like you are making some great progress.
It’s Thursday morning and your alarm goes off. You get up feeling pretty good, get dressed and hit the pavement. Everything goes wrong. Your warm up feels like agony, you feel like you are running a 30 minute mile, the songs are lame and your feet feel heavy. You cut your run short and walk away frustrated. Have you ever wondered why one day you are ON POINT during your workout and then you have other days you are dragging?

The Impact of the Right Fuel

Your success and progress are dependent on more than you moving your body every day. What you eat and drink can have a huge impact on your performance. With the right balance in your nutrition you will have more energy (what mom doesn’t want that?!), better workouts more consistently and make the progress you are hoping for. It’s all about the food… and water. Our body was designed to live on a variety of foods. Proteins, carbohydrates, natural sugars and fats. We can use all of these things to fuel our workouts and recover well so we are ready for the next run.

The Basics

  1. 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!
  2. 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.
  3. 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.

Ladies, bottom line, take care of you! Whether you are working towards that 5k or just trying to be a little healthier, take the time to care for yourself so you can be at your best for others.

⭐ Overnight Oats in a Jar ⭐

I line up 5-6 and make enough for my week. This is perfect to eat in the morning before you workout. The carbs and protein will work in your favour; the protein in the yogurt to get you started and the carbs in the oatmeal to keep you going. It’s the perfect fix if you have a good half hour before your run.
 Recipe fuely your run
¼ cup oats, uncooked
¼ cup almond milk (or your milk of choice)
⅓ cup plain greek yogurt
½ cup fruit
1 tsp honey or pure maple syrup
Add all ingredients to jar, lid and shake. Simple!

⭐ Veggie Egg Cups ⭐

These are perfect after a workout because your muscles are primed to rebuild and they need the protein to do so.
12 eggs
2 cups of chopped veggies (onions, bell peppers, spinach, courgette -whatever you like)
sea salt and pepper
Preheat your oven to 350f/180c degrees. Spray your muffin tin and set aside. Crack an egg in each and break yoke if desired. Add veggies (about ¼ cup in each tin). Sprinkle salt and pepper on top. Place in oven and cook for 25 minutes. A serving is two. Scrambled option: crack eggs in bowl and whisk. Add the veggies and divide evenly among muffin 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!

 

Fuel your run
¾ cup oats
½ cup peanut butter (if you use natural, mix well and store these in the freezer.)
2 tblesp + 1 tsp honey
2 tblesp  plain or vanilla protein powder
¼ cup mini chocolate chips OR raisins
Mix all together in a bowl till well combine. Roll into 1 inch balls. Makes about 16-20.

Rachel blogs and coaches on all things fitness and nutrition. Check out RachelWattson.com for some fab recipes, weekly meal plans and motivational fitness tips. And for the love of God, go follow the woman on Facebook and Instagram and enjoy her upbeat, healthy ways! Her voice is honest and her advice, realistic. This chick is ALL about the positivity.

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 shinnersandthebrood@gmail.com. 

Did you miss the other posts in the series? Find them here:

My Petit CanardPink Pear BearMy Random Musings3 Little ButtonsMummascribblesReflections From MeCuddle FairyMummuddlingthroughDiary of an imperfect mumDear Bear and BeanyYou Baby Me MummyethannevelynThe PramshedKeep Calm and Carry On Linking SundayPost Comment Lovez
Wondering how to avoid hanger whilst juggling running with family life? This week's guest blogger shares tasty tips for fueling your run and some easy recipes to help you stay on track. http://shinnersandthebrood.com/
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25 Comments

  1. Some really yummy ideas. I really could do with adding some of these to my diet. I especially like the look of the veggy egg cups.
    Thanks for the inspiration.
    #MarvMondays

    • Sinéad Reply

      Me too, Carly! Bet the kids will eat them too (depending on the veg! Ha!)

    • Sinéad Reply

      They are so tasty! And the kids eat them too. Phew! 🙂

    • Sinéad Reply

      I’m working my way through them now! Thanks Aedín! 🙂

  2. You are doing so well with your mission! I’m so impressed. I keep hearing about overnight oats and they sound like a perfect breakfast. As for that cookie dough…. mmm yummy! Thanks for linking with #DreamTeam x
    Rhyming with Wine recently posted…To Twiggy…. The Stick.

    • Sinéad Reply

      Aw I hope you get back into it soon. Hard when life throws you obstacles though.

  3. Ooo you’ve just reminded me how much I enjoy overnight oats and now I have a craving for them! Thanks for linking up to #ThatFridayLinky
    Emily recently posted…That Friday Linky

    • Sinéad Reply

      They are so good, aren’t they? What I love the most is not having to think about anything first thing! Just grab and go!

  4. Shamefully I’ve never really focussed on my diet when running, although I do try my best to drink lots of water. Well done for keeping it up – week 4 is always where I find I’ve got the bug back and start to almost look forward to my running! Thanks for joining us at #SharingtheBlogLove
    Katy – Hot Pink Wellingtons recently posted…The Pregnancy Diaries: Week 26

  5. Fab tips Thanks for linking to the #THAT FRIDAY LINKY come back next week please

  6. Cookie dough energy bites. now you’re talking! I definitely don’t drink enough water, but on the days that I do I really notice a difference! Thanks so much for sharing with #Blogstravaganza, hope to see you again next week xx
    The Tale of Mummyhood recently posted…Spring Garden Inspiration

    • Sinéad Reply

      Me too! It’s the difference between a banging headache and actually surviving unscathed! Lol.

    • Sinéad Reply

      Me neither. I’m not sure I’m doing enough to be worrying about protein too much!

    • Sinéad Reply

      I don’t know a whole lot myself but I do love an egg muffin thingy!

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