Just keep swimming

Smooth is fast

Long and strong

Fluid and gentle

Quiet and relaxed

Run Safe

Running. So simple, so beneficial, so fun!

But remember your body is not a machine, it is a living breathing thing (obviously) and takes time to adapt to training. You may find that your cardio fitness improves quickly but it takes you muscles, tendons, ligaments and joints a while to catch up. So give it time and remember rest is vital for recovery. 

Here are a few quick tips to help you keep running regularly.

Increase mileage gradually. Rule of thumb is to increase it by around 10% a week. This is extremely important as it gives your body time to adapt.

Training intensity should be a mix of 80% slow and easy with 20% high intensity/speed work.

Have an easy week. Increase weekly mileage for 2-3 weeks then have an easier week with reduced mileage. 

Listen to your gut. Chances are your body will be telling you exactly what it needs. If you are huffing and puffing and struggling to finish the training then you may need to take it back a step for a few weeks, or if it feels too easy it may be time to increase distance or add intensity.

When adding in anything new remember to - Change gradually! 

Keep safe, have fun xox

Molasses

Here is an easy way to boost your health and sweeten your life!

Did you know that molasses is a very good source of iron, calcium, potassium and magnesium. In fact one tablespoon can provide up to 20% of the daily value of each of those nutrients. 

It is also a very good source of vitamin b6 and selenium.

Substitute nutrient-poor sweeteners like white sugar or corn syrup, or potentially harmful fake sweeteners like aspartame with Black Strap Molasses!

I love making a hot drink such as Rooibos tea with milk and a teaspoon of molasses.  (Note; unlike some other common teas, red tea does not inhibit iron absorption.  It is low in tannins which bind iron and thus reduce the absorption of non-heme iron)

Molasses also gives a wonderful flavor to cookies and gingerbread cakes.

You can also marinate chicken or turkey with molasses which will give it both a rich colour and rich taste.

Many thanks goes to my mum for this post by introducing me to molasses, love you mum xox

A strong person and a waterfall always channel their own path.

Never look back, it distracts from the now

"Whoever is happy will make others happy too" Anne Frank

Sleep... zzzzZZz

So many good things happen in our body while we are sleeping and the best part of all is that we don't have to do anything and its free, everybody loves free stuff! While we are sleeping the body releases growth hormone to repair damage from the days stress. Research shows that sleep can help improve memory, curb inflammation, spur creativity, sharpen attention, have a healthy weight and improve memory. For those who are training, a well rested athlete looks forward to workouts, enjoys doing them, feels sharp, and in control during training sessions and grows stronger after. Frequent rest is beneficial to fitness.
Here are some tips to get the best sleep you can.
Go to bed at a regular time each night.
As bedtime approaches, unwind slowly by reading, going for a short walk, doing some deep breathing or meditation. 
Sleep in a dark room, switch off all lights/technology.
Get a comfortable pillow, I recommend a memory foam pillow, they may be slightly more expensive but you can't put a price on a good nights sleep!
Take a warm bath or shower before bed.
Drink herbal tea to promote relaxation.
When lying in bed, progressively contract and relax your muscles to induce total body relaxation. 
Also avoid stimulants such as coffee, caffeinated tea and coke. 

Happy Dreams...

impossible is nothing

Kiwifruit

Yum little snack. Kiwifruit, grapes, yoghurt and a handful of oats. 

I love Kiwifruit, definitely one of my favourite fruits, here are a few cool facts about Kiwifruit...

Kiwifruit consistently rank at the top of fruit in nutrition density models which tell us exactly how nutritious food is. That means you get more vitamins and minerals per gram, and per calorie, of kiwifruit than most other fruit.

There is twice as much vitamin C in kiwifruit as there are in oranges.

Kiwifruit are naturally high in antioxidants and other potentially-beneficial phytochemicals.

Kiwifruit help ward off the effects of stress, inflammation and attack from bacteria and viruses. 

Recent and ongoing trials have shown kiwifruit to be highly-effective at beneficially modulating the immune system.

Kiwifruit are recognised widely as a natural digestive aid, this is due to the unique combination of fibre and other components in kiwifruit. 

Listen to your body, train as if you love your body :)

TAC Philosophy