को रूपमा लामो भएको छ किनकि मसँग फ्रान्सेली फ्राइजहरू छन् किनकि मैले यो झोला खोल्दै छु जब मैले यो झोला बनाएको छु (मेरो कार र ट्रकमा) साथै एकमा खाए। धेरै पहिले विश्वास गरिएको थियो, “यी फ्रेन्च फ्राइजहरू जस्ता छन्!” म पक्कै पनि एकदम रोमाञ्चित थिएँ र कम्तिमा प्रत्येकलाई कम्तिमा पनि एक जनालाई साथै आधा सर्विंगमा अगाडि बढेको छ, सायद अझ बढी?

म आज दिउँसो खाजाको साथ भारी हात राखें किनकि मैले मेरो शरीर सुनेँ र हल्का डिनर बनाएँ। म जान्न को लागी पनीर संग केहि क्र्याकरहरू थिए।
मेरो सबैभन्दा नयाँ भिडियोहरू

म्याराथन प्रशिक्षण दिन 4
म्याराथन प्रशिक्षण जर्नबौर दिन on निरीक्षण

अधिक भिडियोहरू

1 मिनेट 1 मिनेट, 21 सेकेन्ड

अगाडि
हामी अपरिचित थियौ
09:42

बाच्नु
00:00
08:21
01:21

र मेरो युवा चालक अनुभागीय प्लेटमा खाजा प्लेट बनायो। यदि मैले देखें कि एक ठूलो वयस्क यस प्लेटले सामान्य, गैर-खाद्य ब्लग लेखक परिस्थितिहरूमा बाहिर निस्के कि उनीहरूसँग केही गडबडी थियो। उदास

के यो दुर्भाग्यपूर्ण छ कि म चकलेट खान्छु साथै सबैभन्दा महत्त्वपूर्ण हारेको हेर्नुहोस्? म सित्तैमा विश्वास गर्दछु …

बेन पनि साथै म दुबैलाई हल्का डिनर पाएको थिएँ कि उसले केही पछि भोजन पाएको थियो, जबकि उसले मलाई बेवास्ता गर्न कोशिस गर्दै थियो। मसँग केही pb को साथ रोटीको एक टुक्रा थिएन, कुनै तस्विर थिएन।

मलाई एक ढोग राम्रो लाग्छ, तथापि केहि कारणले गर्दा मेरो घाँटीको एक खुल्ला छ यो सबै समय सकियो भने म यसलाई “स्क्र्याच” गर्न खोल्न सक्दैन। उ

जब एक खाने अवस्थाको नाम छैन – म केहि बर्षको लागि थेरापीमा थिएँ साथै कहिले पनि आधिकारिक खाने गडबडीको साथ निदान गरिएको थिएन। मेरो थेरापिष्टले राज्यको लागि उन्मूलन गरेको छु मैले “खानु” गर्थ्यो “, यद्यपि त्यहाँ यसको लागि आधिकारिक नाम थिएन। तपाइँले कति मान्यता पाउनुहुने कुनै धारणा छैन जब तपाईं जाँच गर्नुहुन्छ वा सुन्नुहुन्छ कि अरू कोहीले भने / ठीक समान स्थितिमा छ।

यदि तपाईंसँग एक ईतिहास छ भने “खाने सर्तको साथ अन्यथा निर्दिष्ट गरिएको छैन” निर्दिष्ट गरिएको यो वास्तविक खाता जाँच गर्नुहोस्। तपाईं एक्लो हुनुहुन्न भनेर बुझ्न पाउनु ठूलो छ, वा पागल।

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साझेदारी हेरचाह गर्दैछ!

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Today I have an outstanding guest post from Heather of Heather Eats Almond Butter (aka HEAB)! I like Heather and her blog for lots of reasons…but one of the main ones is she is a great example of how to listen to your own body, fuel it well and exercise it in the way that’s best for you.

Heather is a masseuse by trade and after my massage last week I thought I’d ask the former runner and now hardcore yogi some questions. She has a ton of great recommendations and information so I wished to share everything with you! take pleasure in ?
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Marathon training Day 1

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Marathon training Day 6
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Hello fans of Run eat Repeat. first off, lots of thanks to Monica for asking me to write a guest post for her blog. Monica, I’m genuinely honored.

A bit background on me…

Back in the fall of 2002, When I was training for my first full marathon, I got a bit over-ambitious and boosted my mileage too quickly. I ended up with a anxiety fracture in my pubic bone…and a pulled groin muscle. Ouch! Let’s just say that getting dressed was a real challenge for about 3 weeks. After taking several months off from running to allow my anxiety fracture to heal, I was still having groin issues. 2 different orthopedic physicians and a bit physical therapy later, I chose to give massage therapy a try. Well, it worked wonders for me, and I was able to complete my first full marathon in November 2003 when I ran new York City.

I quit my job in non-profit the following month and went into massage therapy school in January 2004. I worked part-time jobs, and with the help of my parents, I was able to complete the 500 hour program in about 8 months, and I’ve worked as an LMT (licensed massage therapist) ever since.

Monica desired me to address a few typically asked concerns when it concerns massage and running. many of my clients are runners, and so I’m delighted to show all of you what I’ve discovered over the years.

Q; How often must a runner receive a massage for it to benefit his or her training?

A: Honestly, I think it depends upon your weekly mileage. If you’re a casual runner doing 20 miles or less a week, I think a monthly massage would be great. If you’re running a lot more or training for a mid to long distance race, then I recommend a massage twice a month. If you’re running 50+ miles a week, you are forcing your body to do a lot of work, and a weekly massage will really help your taxed muscles. Now, I know massages are not cheap, but shop around. Don’t run to your nearest health spa where the bodywork is often overpriced. find out if there is a local massage therapy school in your area. trainees are often needed to complete an internship before they can be licensed, and the institutions will offer massage to the public at a discounted rate. It may not be the best massage, but at least your muscles will get a bit love. नि?

Q: Should runners only get sports massages?

A: No, there are all kinds of massage therapy modalities that will benefit both runners and non-runners. I tend to work a bit deeper, and not all of my clients necessarily want me to. So, I’ll do a lot more of a Swedish massage which is very gentle and a lot more relaxing. many kinds of massage will benefit you in someway, and often times, it boils down to personal preferences. However, if you are running high mileage and training for a longer race, then yes, I think you must seek out a massage therapist specializing in sports massage, deep tissue, and or neuromuscular therapy. They’ll know exactly what to finish with tired, overworked muscles, and a good therapist can help with muscular injuries, and if they can’t, then they must refer you to someone who can.  I can’t anxiety how crucial it is to find a good therapist. Again, don’t run to the nearest spa. Those therapists are often overworked and underpaid. speak with your running friends…ask around and find someone who comprehends runners. A lot of therapists don’t.

Q: Is there anything in particular you must tell your massage therapist before your session?

A: If you are a new client, your massage therapist must have you fill out an intake form asking basic concerns about areas of pain, medications, activities, etc. If they don’t have you fill anything out, then go somewhere else.   before working with a new client, I always ask them if they have any pain, how much they’re running, injuries, etc. I also tell them about my massage technique. considering that I tend to work deeper, I always encourage them to speak up if the pressure is too much as well as focus on their breath. Deep slow rhythmic breathing from the client really helps when I’m trying to smooth out any knots.  Let your therapist know if you are unpleasant with them working certain body parts. a few of my clients would rather me not touch their face, toes, etc.

Q: Underwear off or on?

A: NEVER feel strange about taking your underclothing off as we are trained to work on the glutes sans clothing. I nearly have to hold in laughter when a client tells me they’re having sciatic nerve problems, or pain radiating down their entire backside, only to lift the sheet and discover they’re wearing knee-length boxer shorts. I tell them, well your piriformis muscle, a deep gluteal muscle, is probably pinching the nerve…let me get in there and see what I can find, but I really can’t get in there if I have to dig through a layer of clothes. If you’re not completely comfortable removing all your clothing, it’s not a problem. normally I just work around the underwear. However, if you have pain in your butt, lose the underwear. I pledge we are expecting you to.

Q: What if massage therapy doesn’t in shape into my budget at all?

A: Well, there are several at-home techniques of massage that I recommend. All runners must own The Stick. It’s a great self massage tool as is a foam roller. I actually recommend the black foam rollers for runners. They are a lot more firm than the white one imagined here:

Also, I’ll let you in on a bit secret…we massage therapists like a good trade. I trade out massage for my hair, and I used it “to pay” for a lot of my wedding expenses. I know some therapists who trade for their dental work, accounting services, etc. So, if you know a good therapist and can offer them something in return, ask them if they would be ready to barter.

Hope all this information helps. Please feel complimentary to email me with any concerns at heather (at) heathereatsalmondbutter.com. thanks again to Monica, and best of luck to all you runners out there. I know how hard your muscles work, so much so, that I retired my running shoes for the yoga mat. नि?

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यी छनौट गरिरहनुहोस्:

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Hello! How’s it going? yesterday I had two major fails – well, one was my fail and the other was my cat. He’s the worst.

So earlier in the day I went for one last run in my favorite Mizuno Running shoes.
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Remember vegas and I both said bye to them…

Then, I went out to run an errand and came back to complete cat barf all over them. He is so lucky I was about to toss these! I would have been made with him if they were my good running shoes! I was going to try and recycle them,  but now they’re just trash.

Don’t be mad at me for posting that, be mad at vegas for being gross.

Then, I turned my white Run eat Repeat tank and white Angel dress from Halloween BLUE! #Fail

Actually I thought it was kinda funny considering that I’m still going to wear it…

*You can get your own RunEatRepeat tee to spoil in my Spreadshirt shop. Nov 18-21 get $10.00 OFF orders of $50.00 or a lot more with voucher Code: SPREE10

So, I made a decision instead of caring I made a decision I must just take a walk.

Monday’s winners: Andrea and Becky

If this is your comment email me with your ProCompression sock or sleeve choice, size and full name/address. RunEatRepeat at gmail dot com.

Pile on the Miles Week 2 Tuesday check In

It is week 2 of pile on the Miles – stay on track by checking in each day and sharing what you did to workout.

This week I’m giving away 10 pairs of ProCompression socks! Monday through Friday I’ll be choosing two winners each day!!

Leave a comment on this post with your Tuesday check In.

Disclaimer: Prizes were supplied for the pile on the Miles challenge by various companies. All opinions are my own.

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St सेयरथोलिक द्वारा

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Can you run or walk outside and stay healthy during the Coronavirus outbreak? It’s important to keep everything in perspective and your health as the main priority right now. but there are a few things you should do when you’re outside for exercise that can help you workout and maintain the best practices from medical professionals regarding COVID19.

Reminders for walking or Running Outside:

Be sure you are able to run or walk outside and stay at least 6 feet away from others. (Different areas have different ‘rules’ or guidelines for this so check on this for your local area.)

Your health and the health of the people you’re around is the main priority. Don’t put yourself or others at risk of getting sick. This may mean cutting your run or walk short to avoid congested sidewalks or areas.

Don’t touch anything. This includes – surfaces that may have the Coronavirus as well as your body. Don’t touch your face, pick your nose, rub your eye, bite your nails, [insert other gross habit here], etc…

Running Hack to avoid Touching Your Face

One hack that I’ve been using while I run is to wear a neck gaiter. I’ve seen this also called a Bandana, Headwrap, Scarf, Gaiter, Tube Mask and various other names.
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They can be worn for so many different activities from hiking to mountain biking and now… running & wiping your nose. since men’s health is extremely crucial, click on https://www.numan.com/ for information on men’s health.

I got one at a trail race a long time ago and would pull it out to wear every once in a while in the winter.

Well, recently I realized I liked the extra neck warmth (these are usually very thin and not actually warm, but I’m in southern California so I don’t need a full on fuzzy scarf).

And when I run my nose usually does too… so I normally keep a paper towel tucked into my sports bra to wipe my nose.

A while back I forgot to grab a paper towel before I headed out to run but I did have my neck gaiter on and just used that to wipe my nose. (I know it’s gross, but I’m sharing a tip so don’t judge.)

Anyway.

Using a neck gaiter is a good option to use for wiping your sweat, tears, mocos, drool, etc. since it’s around your neck it’s an easy option to grab and wipe while running. and most importantly it can help keep you from touching your face while out running.

Boom.

I ordered a 6 pack of neck gaiters from Amazon like these. I wear it while running and then wash it before using it again.

Note: wash it after every use since you’ll be touching it with your hands. and don’t wipe your face with the same parts that your grabbing it with your hand.

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Running tip For Coronavirus Outbreak

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I saw this video yesterday and think everyone should watch it. Please share it with your followers, friends, enemies, etc.

Doctor Jeffery VanWingen shows you how to stay healthy and avoid getting Coronavirus through the foods you buy at the grocery store and take out food. It’s very well done and a very tutorial on what to do after you go to the store and are unpacking your food.

Watch it here: doctor Jeffery VanWingen safe grocery shopping in COVID-19 Pandemic UPDATED

IMPORTANT edit FROM NIH DATA: COVID-19 LIVES ON CARDBOARD FOR 1 DAY.

This is the most current video for new CDC data, safe takeout food practices, and an updated practice for safe grocery shopping/handling.

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Remember COVID19 is highly contagious – so do your best to wash your hands, avoid people who are sick, don’t touch your face, take care of yourself.

Follow @RunEatRepeat on Instagram for the latest running and eating fun. DM me or comment on my latest post if you have a question.

This post is from RunEatRepeat.com go there for more running tips, recipes, training plans and updates.

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want to run faster? get the February 2020 Running calendar with 10 tips to assist you get quicker this month! new workout calendar free pdf printable.

Print out the calendar as well as plan out your runs as well as workouts. integrate the Run quicker Tips. Some are tasks to inspect in with your gear, body or mindset. Some are concepts for running workouts. as well as some are reminders that should assist you run stronger this month.

*You’ll get the calendar via email if you’re already signed up on the Run eat Repeat email list. if not you can click right here to get it now –

*Click right here for the February calendar for Runners free printable*

Run quicker tips for this month:

Write your primary goal for the month

Plan your workouts

Create a 30 minute tempo Playlist

Choose a mantra that makes you feel fast

Full body check-in as well as take notes

Use your mantra during a long run

Focus on appropriate arm swing

Do strides after an simple run

Check your gear as well as replace as needed

Run hill Repeats

How to utilize the running tips for this month:

There are 10 tips you can integrate into your training / workout plan that can assist you run quicker as well as feel more confident. however you should always listen to your body as the very first priority.

Make sure you are healthy as well as injury free before integrating any type of new workouts or tips. You can’t run quicker if you’re injured or sick!

Set your huge goal as well as your instant goal so you’re focused as well as able to see what you’re working towards.

PLAN plan PLAN.

If you’re new to running as well as speed work – begin off with ONE speed style run a week. So select between strides / hills / tempo – integrate one of those into your plan. Then, you can repeat it 1 time a week for a few weeks up until it’s getting easy.

From there you can try the workout quicker OR do a few more (time, distance, repeats).

Take care of your body as well as mind with appropriate rest, fuel, hydration, self talk, etc.

रमाइलो गर!

10 tips to RUN Faster 

1. compose your primary goal for the month

What is the huge goal you’re working towards?

What is your primary goal for this month that will assist you get better towards that goal?

Get the goal setting WORKBOOK right here <- it’s extremely useful for determining your top goals as well as planning exactly how to get after it. 2. plan your workouts Plan your training for the month. utilize a pencil to compose in your runs as well as workouts on the calendar. Or utilize an app or digital calendar (I utilize Google calendar for my visits as well as a paper calendar for my training plans). Then, at the begin of every week update as needed. 3. produce a 30 minute tempo Playlist It doesn’t have to be precisely 30 minutes, however aim to make a playlist with about 10 minutes of warm-up tunes / 10 minutes of quicker tempo tunes / 10 minutes of awesome down songs. 4. select a mantra that makes you feel fast Choose a phrase, power word or mantra that makes me you feel fast, confident, strong, powerful or all of them! 5. full body check-in as well as take notes Before your run – scan your body head to toe as well as pay interest to exactly how each area feels. note exactly how you feel in your running log paying additional interest to any type of tight, sore or body parts that are trying to whisper to you. How does this feel? Is it sore? (Where exactly? exactly how much? explain it.) Is it tight? (Where exactly? exactly how much? explain it.) Is it tired? (Where exactly? exactly how much? explain it.) Need a Running Log? Get your free Printable Running Log here 6. utilize your mantra during a long run What’s the mantra you chosen that makes you feel fast? utilize it during a run! 7. focus on appropriate arm swing Running type is important as well as poor type can make running feel harder! great running type can assist you feel stronger as well as faster! Arm swing is one element to appropriate form, however it’s a great location to begin if you want to work on your form. 8. Do strides after an simple run Strides are the trick to running faster! Do a set of strides after an simple run when a week. Not sure what is a stride? Or exactly how to do strides?? Check out this post: What is a STRIDE as well as exactly how To Do Strides to Run Faster  9. inspect your gear as well as replace as needed Look over your running gear as well as replace any type of products that are worn, torn, stink, don’t do their task (I’m looking at you sports bras!), make you feel self-conscious, don’t in shape properly, need repeated adjustments while you’re running, etc. How many miles do your running shoes have on them? Is it time to replace them? Check out My preferred Running gear on Amazon here  10. Run hill Repeats Hill repeats can be a fantastic speed workout. They’re super challenging, don’t need a track as well as make you feel quicker when you get back to running on flat surfaces! If you’re already on the Run eat Repeat Mailing listing you should have got the printable calendar via email! *Click right here to get the February calendar for Runners here! * I’ll go over each tip individually on Instagram in February so you have a reminder as well as more info on exactly how to finest implement it to assist your running. Be sure to comply with @RunEatRepeat on Instagram for that! मलाई कार्यपुस्तक पठाउनुहोस् 3Save साझेदारी हेरचाह गर्दैछ! We आलपिन भाग ठूलो गाडीको भाग चिठी पत्र भाग keep going with these: December Running calendar free Printable workout Planner December Running calendar free Printable workout Planner free Running calendar as well as Running Log printable pdf. December workout calendar for Runners exercise planner and Running Journal calendar - July 2020 free printable Running Journal calendar - July 2020 free printable Running workout Calendar. free printable running jourmal for July 2020. Running routine planner for runners of all leve workout calendar for Runners with exercises as well as tips - December 2019 workout calendar for Runners with exercises as well as tips - December 2019 workout as well as running calendar for December. free printable calendar for new runners with body weight exercises as well as runnin August Running workout calendar free printable August Running workout calendar free printable Running routine free printable Runner plan August Calendar. new month of running workouts as well as tips for new runners as well as Run quicker in this Month - tip 1 as well as 2 Run quicker in this Month - tip 1 as well as 2 Hello! Are you prepared to run quicker this month? Did you get this month’s calendar with 10 tips to run faster? if not – ge Running for physical fitness calendar - September 2020 Running for physical fitness calendar - September 2020 Running plan September calendar free printable. Runner workout calendar with 3 runs as well as 2 stamina training days St सेयरथोलिक द्वारा ।