If you’ve been following my blog for a while, you know that I’ve had a few foot issues the past 2 years. I have been working towards taking better care of my feet and during the summer this is even more important. Not only do I ramp up my training in the summer and put extra pressure on my feet, I also like to wear sandals that show off my feet.
I am sharing a few tips that help me keep my feet looking & feeling better all summer long.
1. Ditch the flip flops! Yes they are cute and easy to throw on but I’ve learned that wearing basic rubber flip flops are the worst for my feet. They have zero arch support and apparently cause numerous foot problems. I pretty much live in sneakers or Birkenstocks (which have a ton of support).
2. Stretch- I need to remember to stretch my feet before and after runs. It’s so easy for me to forget to do this but it really helps. My new favorite stretch toy is this Foot Log. It feels so good! I keep it under the table and roll on it while I type away on the computer. I often roll my foot on a frozen water bottle afterwards.
3. Moisturize- I use Aquaphor on my feet before bed. Applying a thick layer under my socks moisturizes my feet overnight and I wake up with much softer heels.
4. Pamper- I do enjoy a regular pedicure and it really helps to take care of the toe nails. In between, I often use this at home Foot Spa after long runs or bike rides. I put a little Epsom salt in and soak for about 15 minutes. Aaah!
5. Protect- Wear high quality socks while running and exercising. I preferred socks for working out are Balega’s. Super cushioned and have some added arch support. Bonus they have great colors.
I received a basket of these Kushyfoot products to try out recently. I love the toe less Yoga Socks! I am one of those people who slips on the yoga mat without socks and these have little grippers on the bottom. Plus I really don’t like to walk around barefoot at the yoga studio. They would also be great to wear to get a pedicure too.
I love heels but sadly they really just kill my feet. Sometimes you have to wear them for a party or a meeting. I was given a pair of these “flats on the go” that I can throw in my bag and switch with heels in seconds. I think they would be great for traveling too. I like to take my shoes off on a plane and socks don’t feel like enough protection. Lots of cute patterns too.
Here’s to happy summer feet!
(This post contains affiliate links)
What Foot Care Tips Do You Have For Me? Foot issues??
Linking up with Nicole
What’s your Core?
When you ask most people this question, they answer abs. Your abs are only a part of your core which also includes hip flexors, hip adductors/abductors, pelvic floor & lumbar spine. These are the very muscles that can help improve posture, stability and balance-yup all the things we require for running and other sports.
Runners are notorious for neglecting their core and often skip over adding in any exercises to work those muscles. Core work doesn’t have to take more than a few minutes a day and can be done without any equipment.
The trainer that I have worked with for years, really stresses the importance of a few basic core moves. We always include these basic moves into our workouts. Oftentimes, I see an exercise in a magazine that I’d like to try which looks challenging. In theory it looks great but when I try to perform it, I lose the intensity and focus of my core in an attempt to perform it. I end up getting no benefit at all. I would probably be better off sticking to the basics and keeping it simple.
I am sharing with you some of “The Basics” from my KISS my Core (Keep It Simple Sweetheart) Workout
This simple workout hits all the basics of the abs, the glutes & the hips. Hope you enjoy!
( I am not a personal trainer and these exercises are provided for entertainment purposes and should not be considered medical advice )
Do you Keep It Simple with your core work? Favorite move?
(Disclosure: This post has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone and should not be taken as medical advice #Caltrate3in1 #CollectiveBias)
Summer is my favorite time of the year! I’ve set some big goals this year and I am working to accomplish them. Currently, I am training for my upcoming triathlon and I am doing everything I can to stay healthy, uninjured, strong & ready for race day.
Now that I am in my mid forties (ugh) I have been thinking more and more about how important it is to keep myself healthy and strong so that I am able to continue doing all of the activities I love to do. There are a few things that I regularly do that help keep me moving forward.
1. Strength Training-My number one strategy to keep my bone & joint strength as I age is strength training. You will find me doing weight training and or kick boxing 3 times a week religiously.
2. Running- Of course! Running keeps me strong by providing great cardio and interval training. So whether I am running with my MRTT mamas, coaching my Girls on The Run team or just getting in my weekly miles, running keeps me strong.
3. Cross Training- I find I make huge fitness gains and improve my joint strength when I keep up with my cross training. Biking, swimming and yoga help me stay strong and feel great when I run. Also one of my favorite ways to socialize with friends. I can usually talk someone into joining me!
4. Sleep- Something I struggle with getting enough of but so important! I know I feel better and stronger when I get just a little more sleep.
5. Healthy Eating & vitamins- Probably the most important factor in my over all health and wellness. I love to cook (as you probably know) so I don’t usually get bored with food. I’ve been a vegetarian since childhood and have always focused on eating healthy vitamin packed foods to fuel my workouts and my active lifestyle. I strive to eat a well balanced diet full of veggies, fruits & protein. Sometimes, as a vegetarian, that can be challenging and require some extra vitamins to get everything in. I’ve been taking a multi vitamin and extra calcium/vitamin D tablets (like Caltrate Bone & Joint Health) for years now. I started taking them before pregnancy and kept them in my regimen ever since.
You can grab your own multi vitamins & Caltrate Bone & Joint Health at Walgreens plus find an in store instant coupon for $5 off and more savings here.
This is how I plan to stay strong and get to the next finish line.
How do you stay strong & confident so that you make it to the next finish line?
Happy Meatless Monday! I don’t know about you all but I am loving how good corn is right now. It’s so sweet & juicy and yum I could eat it everyday. I’ve been exploring with different spices and preparations the last few weeks and I am bringing you 2 of my favorites. So today you are getting 2 recipes: Spicy Sesame Hoisin corn and Skinny Mexican corn. Hope you enjoy! Corn Porn!!
Please join Tina and I today to check out all the yummy, healthy goodness of Meatless Monday.
- 4 ears of corn
- ¼ c Hoisin sauce
- ¼ c honey
- juice of 1 lime
- 1 tsp chili paste
- splash of soy sauce
- 2 tsp sesame seeds
- Combine first 5 ingredients in bowl and whisk to combine-set aside
- Shuck and clean corn
- If you have access to a grill it makes for a tastier corn. Grill for approx 5 min turning halfway
- Corn can be boiled in salted water as well
- Baste cooked corn with sauce and sprinkle with sesame seeds before serving
Cooking notes: The corn definitely tastes better if you can grill it (in my opinion) however it can easily be cooked in a pot of salted water as well. I used the leftovers the next day in my salad yum! Also great added into a stir fry, eggs, or salsa. Bonus: you can literally prepare these in under 10 minutes.
- 4 ears of corn
- ¼ c of Adobo sauce (from chipotle in Adobo sauce can)
- juice of 1 lime
- handful of fresh cilantro-washed & chopped
- ½ c of cotija or queso fresco
- Shuck and clean corn ears
- Combine adobo, lime & cilantro set aside
- chop cheese and set aside
- Grill corn for approx 5 min on each side or prepare in a pot of salted water
- Baste corn with marinade
- sprinkle on cheese and serve
Are you loving corn too this summer? Spicy Sesame Hoisin or Skinny Mexican??
Wow summer is just flying by isn’t it?! Summer has always been my favorite season and here’s why:
1. My bike: I do love spin class in the winter months but nothing beats riding outdoors in the summer. I’ve named my bike “Betty” and we’ve been spending lots of time together lately training for tri races. There is nothing like the feeling of flying down a hill on Betty and enjoying the outdoors. Even when it feel too hot to run, Betty and I will get it done.
2. Swimming: I do swim in the winter time indoors, but it’s not quite the same. I love swimming outside & feeling the sun on my back. The best is when I can bike or run then jump right into the pool.
3. Fruits & Veggies: Everything is so yummy in the summer months. I am perfectly happy with a cold Caprese salad or a plate of grilled veggies any day. The fruit is so sweet and juicy too. My new fave, Acai bowls, in case you missed it find the recipe here.
4. Sleeping in: Because my kids don’t have to get up at crazy hours to make it out to school, we are sleeping in just a bit. I always feel sleep deprived during the school year and just having that extra hour in the morning is fantastic.
5. Less structure: Without all the school homework, activities and commitments, summer time is so much more relaxed at our house.
Now onto my giveaway! In the 3rd of my Summer Series with Puritan’s Pride they are hooking one of you up with a fabulous basket full of “All Things Summer”. From sunscreen to body lotion to self tanners and lips-Puritan’s Pride has you covered from head to toe.
My favorite in the bunch so far is the Argan Oil Body Wash and Body Lotion. They smell fab and are really moisturizing. Enter Rafflecopter below to win a basket full of all these goodies! Hop over to visit Lynda, Brie & Laura for chances to win. ( disclosure: I was provided the above products in exchange for an honest review & all opinions are my own)
What’s Your Favorite Thing about Summer?
This is a sponsored post on behalf of Panera and these opinions are 100% my own.
You’ve just killed that workout! You ran, swam, cycled or lifted. Then here comes the “Rungries”. You need food – NOW! If you are anything like me, sometimes you need to grab lunch or dinner on the fly, but you still want it to be healthy and eat fresh. I feel good about my workouts and my healthy lifestyle and want to feel good about the food choices I make as well.
I am loving how good the fruit is this summer and recently starting making salads with fruit mixed in. I still love my veggies, but fruit has just been calling my name this summer.
After my run the other day, I was thinking about what I was going to eat. I remembered that I had tried a great Strawberry Poppyseed & Chicken Salad at Panera a few weeks ago with the girls and realized it was just down the street.
This salad is packed with romaine, strawberries, blueberries, pineapple, oranges, pecans and chicken raised without antibiotics, which is just what I was looking for. I choose the fat-free poppyseed dressing on the side, which is free of artificial flavors, colors, preservatives and sweeteners. I like that I can get the salad without the chicken as well.
Satisfying and filling for under 350 calories and low in sodium as well! #PaneraGoodness
Next time I am going to try the Fuji Apple Chicken Salad with Gorgonzola, pecans & tomatoes and chicken raised without antibiotics with an apple balsamic dressing. I love the apple and cheese combo! (I will also be getting it without chicken.)
Do you like fruit in your salads? Have you checked out the salads at Panera lately?
Disclosure: This post was sponsored by Panera. However all opinions and appetites are my own.
We have had such great success with our Welcome Runs lately that we have decided to make them a monthly occurrence for our MRTT group. We have regular weekly runs with pretty good attendance, however whenever we have a welcome run loads of ladies come out.
We always try to encourage newer members to join the runs but I think they are intimidated or unsure about their pace. Having an official welcome run with a shorter route planned, really appeals to everyone and we plan to end our run right at one of our favorite breakfast spots. So much about our MRTT group is social and hey we all love to run for food right?! Usually once ladies come out for a Welcome Run, they see we are not so scary and end up coming out for regular runs. Win-Win!
This month we had a little extra incentive as well. A rep from TomTom (Brian) offered to come out with some demo watches for us all to wear during our run. Our members were able to ask questions and try out the watches on their run.
Coincidentally, I had just purchased a Tom Tom Multisport watch myself a few months ago. I figured this was the perfect time to do a review of my Tom Tom Multisport watch.
I purchased my Tom Tom back in February in preparation for my upcoming triathlon season. I was ready to buy the Garmin for double the price when I discovered this one. Like many of you, I’ve gone through a number of watches over the past few years. Honestly, I am not very patient or tech savvy and ended up giving away a few of my watches because I was too frustrated and couldn’t figure them out. Some took too long to link up to the satellite and that frustrated me as well. I bought the watch without the Heart Rate monitor in it. At the time, I wasn’t ready to put the extra money into it and wasn’t sure if I would like it but now I wish I had! The cardio version (under $250) has a built in wrist Heart Rate sensor so need to wear a chest strap. I purchased mine on Amazon (affiliate link) for under $150 which I thought was a steal.
The Tom Tom Multisport is geared for well just that-moving between running, cycling and swimming with the same watch on. I started using it for swimming and loved how it accurately detailed my workouts and had not problems getting wet.
-One button controls everything and you can easily navigate by moving it up, down or to the side
-Large, easy to read displays
-The bands are available in multiple colors and can be switched out
-Easy to clean after swimming or sweating
-Displays distance, time, speed & pace
-Waterproof up to 50M
-Quick link to the satellite
-Easy to switch between the swim, bike, run modes in seconds
-Different settings allow you to race your own best time etc.
-Comes with a bike mount
-Workouts can be easily uploaded and viewed on the TomTom site or can sync to other apps like Map My Fitness
So Far the only drawbacks that I see are:
1. When using my TomTom on my bike, the watch does not stop when I stop at a crosswalk for example. I would have to manually pause it if I wanted to get an accurate time for my bike ride. I did find out from the TomTom rep the other day that I could purchase an additional bike sensor that would ultimately do this for me. So that’s next on my list!
2. A cord is needed to upload and sync the information instead of being able to link wirelessly.
Over all, I am really happy with my TomTom multisport. I am finding that I can easily link to the satellite. With my old Nike watch, I had to stand there for a few minutes just waiting and waiting for it to link. I love the way I can easily switch between run, bike and swim modes during training and racing. My workout info is easily uploaded and stored so I can compare workouts.
If you are looking for a mulitsport watch in a reasonable price range, I completely recommend the TomTom multisport. I was not compensated in any way for this review and all thoughts and opinions are as always my own.
Do you use a multisport watch? What features do you look for?
Happy Meatless Monday! Wow this summer is just flying by isn’t it?! I can’t believe that we are well into July already. When it is this hot out, I like to eat something pretty light for dinner. I am trying to take advantage of the seasonal veggies as well. Today I am bringing you a twist on a recipe I did last fall. I created a crustless quiche made with spaghetti squash filled with zucchini, tomato & feta. It takes a little more time to prepare than my usual recipes but trust me, it’s worth it! I call it “Squiche”.
Please join Tina and I today to link up all of the great Meatless recipes. We hope you will share yours and check out some new ones as well.
- 1 spaghetti squash
- 1 med zucchini-thinly sliced length wise
- 1 med tomato thinly sliced
- 3 eggs, 3 egg whites
- ¼ cup of feta cheese (optional) chopped
- 2 tbl parm cheese
- pepper & garlic powder to taste
- Pre heat oven to 400 degrees
- Cut squash length wise & remove seeds
- Place in a glass casserole dish (cut side down_
- fill with 1-2 inches of water and cover with plastic wrap
- microwave until squash is cooked about 12-14 min
- Scrape out squash & allow to drain out water on paper towel
- spray pie dish with cooking spray and press squash into dish
- sprinkle with parm cheese and pepper and bake for 45 min until crust hardens
- Remove from oven
- place zucchini strips into bottom
- whisk eggs & egg whites and pour on top
- place tomato slices and feta on top
- bake for 45 min or until set
- Cut into 3-4 servings
What I really love about this dish is that I can make it for dinner and eat it for breakfast or lunch the next day. It’s full of protein and very filling. My Squiche is vegetarian, low carb, Gluten free & can easily be made Paleo friendly by leaving out the cheese. You can really mix up the veggies based on what is in season. This has become one of my favorite dishes! Hope you enjoy it!
What do you think about my “Squiche”? Do anything cool with spaghetti squash?
A few of us from our Moms Run This Town group try to get together for lunch about once a month to chat and catch up on what’s going on in our lives. Today’s lunch date was extra special because one of friends is moving back to the UK in a few weeks. We all wanted to make sure that we got a chance to hang out together before she leaves.
It was hot sticky day so a few of us went bike riding in the morning while some of us came from the gym or work. We decided to meet up at Panera and scope out some of their new salads and flat breads.
Checking out the new menu, we were a little indecisive and opted to order a few different salads and flat breads to share. I always appreciate being able to order mine without chicken as I am a vegetarian. The rest of the crew was eager to taste. We are always starving after our runs and bike rides and it is important to us to have healthy options to choose from. I enjoy having the option to choose an apple with my meal instead of bread or chips. I want to feel good about the food choices I make while dining out.
I enjoyed the Mediterranean Chicken & Quinoa (minus the chicken) as I am a big fan of kale and quinoa it was exactly what I wanted. The Strawberry Poppyseed salad was a big hit as well. Who doesn’t love a summer salad bursting with strawberries, blueberries, pineapple & oranges?
We had a great time catching up and reminiscing about some of our funnier moments together. My friend, Louise, always makes me laugh and we are all going to miss her when she moves. We may have to Skype her in next time so she’s there lunching with us.
We’ve decided to make these lunches a monthly occurrence. Looking forward to catching up with my girlfriends again in a few weeks.
This post was sponsored by Panera however all opinions and appetites are my own.
Do you have a chance to get together for lunch with you workout buddies? Where do you like to go?
linking up with Nicole