In business the year is divided into 4 quarters occurring in 3 month intervals. So every 3 months businesses will review things like profits, losses, expenses, etc. If you begin to think about your health in this way than April 1st is the perfect time to review any wellness goals you may have set for 2015. What accomplishments have you achieved during this “1st quarter” (Jan.-Mar), what areas do you need to improve on as you go into the “2nd quarter”(Apr.-Jun.)?If you started strong on January 1 but fizzled out somewhere around February 15th now is the perfect time to assess and recommit. Don’t let 3 more months pass by, as you will just be further away from the motivation and excitement you had going into the new year. Start small, identify 2-3 goals that are challenging yet attainable. For example commit to exercising 3 days per week for at least 30 minutes each day. Find someone who is also on the path to wellness, share your goals and progress with them. This will be your accountability partner, they will provide encouragement on the days you just don’t feel like going to the gym and be your biggest cheerleader as you start to reach your goals. You should be able to find this person through local Black Girls Run chapters or a simple post to your social media accounts. Your accountability partner does not have to be local but it is helpful for those days that you may need to literally have someone drag you out of bed. If all else fails consider investing in a trainer or health coach. This person will provide accountability, education, skilled instruction and because you are invested financially you are more likely to follow through with the services. If you complete your quarterly wellness report and find yourself doing great then pat yourself on the back. Review your goals, find out if there are areas that you could stretch even further on (such as portion control, increasing your weekly run totals, taking a few seconds off your PR, etc.) and use that momentum to jump into the “2nd quarter” full steam ahead. Reviewing your goals every three months will allow you to see how close you are to achieving your overall goals and give you momentum to make it through the year. If you do happen to find yourself off track just know that mistakes are more easily fixed the earlier they are identified. You don’t want to go into January 2016 upset about goals you didn't achieve in 2015. ------------------
To be a champion, you have to eat like one. And to get maximum results, proper nutrition for exercise is imperative. Whether you are a frequent walker, weekend warrior or preparing for your next marathon training hard can get you far, but nutrition can take you the rest of the way. Pure maple syrup from Canada is an all-natural energy booster and sugar alternative that can help provide nutrition before, during and after exercise.
For several recipes and more tips on exercise nutrition, view this brochure (PDF).
Maple syrup is a 100% natural energy source, providing you with simple carbohydrates that are easily broken down by the body into glucose and used for fuel during exercise. Because maple syrup is unprocessed, it contains beneficial vitamins and minerals, including manganese, riboflavin, zinc and potassium. These vitamins and minerals combined with simple carbohydrates of pure maple syrup will help provide added nutrition to an exercise program.
Maple syrup gives the energy burst needed to power through your exercise regimen. Maple syrup contains 54 different antioxidant compounds, which protect our cells from oxidative damage caused by free radicals from intense physical exercise.
Number of servings (yield): 12 muffins
Number of servings (yield): 16 squares
We’re taking over the Oakland Marathon and we’re giving two ladies the opportunity to run for FREE.
These two ladies won a free entry into the Oakland Marathon race.
Stay tuned for more ways to run with the BGR! Crew and don't forget to check out our national race meetup calendar.
We’re taking over the Oakland Running Festival and we’re giving three ladies the opportunity to run for FREE! Enter your name and email address below for a chance to win a free entry into the Oakland Running Festival. Contest ends on Sunday, March 1, 2015 at 11:59pm EST. Three winners will be announced on Monday, March 2, 2015.
Please note: If you have already registered for the Oakland Running Festival you will not receive a refund in order to use the free entry, however, you are eligible to gift the entry to one person of your choosing.
We're taking over Rock 'n Roll D.C. and we're giving two ladies the opportunity to roll like a VIP!
Sponsored Content by Competitor Group[caption id="attachment_70528" align="aligncenter" width="500"] Photo: Bruce Wodder[/caption] Running in the colder weather is no easy feat. Sometimes it’s challenge enough finding the motivation to tie up those laces, let alone having to consider the chilly air that greets you when you open the door. Thankfully for us at Rock ‘n’ Roll DC Marathon & Half Marathon Presented by CareFirst, our event falls in early springtime, when the sun peaks out and the beautiful cherry blossoms have begun to bloom. But we get it, we need to train beforehand, so brave the cold we must! Here are 6 cool tips to keep you warm and prepared to kick butt: