"Bravery is the engine of change."
S.M.A.R.T. Goals: Setting goals is an excellent way for runners/walkers to stay motivated and to make sure they stay consistent. When choosing goals, it helps to use the SMART principle and set goals that are Specific, Measurable, Attainable, Relevant, and Timely. Here are basic rules to follow when you're setting your running goals.
Proper Form: Proper form can make all the difference when it comes to feeling good during your workout. Here are some great tips to help get you in proper running or walking form. They will help keep your workouts safe and effective by building your technique from the ground up.
Proper Pacing: Especially when you are first starting out, it can be difficult to know if you are going too fast or too slow when walking or running. Are you working too hard? Are you working hard enough? Here is a great guide to help ensure that you are working at your right level; your proper pace.
Power Week Challenges: Now is the time to recommit to the remainder of your training and reevaluate the goals you set 5 weeks ago. What's worked? What hasn't? To get our training "groove" back- here are small daily challenges to keep you motivated. Extra credit if you post pics on the facebook group and help motivate your teammates. Let's knock it out of the park this week Nobo-ers- let's be brave!
Sacramento Natural Foods Co-op Healthy Eating Recipes: The sun is starting to peek and it's time to eat something green! This recipe for Broccoli Walnut Pesto from the Sacramento Natural Food Co-op is the perfect bridge between comforting winter and bright, fresh spring. This recipe is quick enough for any weeknight yet stunning enough for your next party or function. No one will know it's this easy!
Brooks "Run Happy" Tip: Add some new favorite tunes to your workout playlist! Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people often run/walk farther, bike longer and swim faster than usual — often without realizing it. Find your groove and move to some new tunes this week!
Journal Prompt: Review your goals. What's worked? What hasn't and how can you re-adjust?
Mark Your Calendars:
Shamrock'n FLASH SALE: $5 off ANY Shamrock’n distance, valid Monday, Jan. 30th – Wednesday, Feb. 1st with code FFGREEN! Register today!
Sacramento Natural Foods Co-op Cooking Class Discount: As sponsors of No Boundaries, the Sacramento Natural Foods Co-op is providing all Fleet Feet Sacramento trainees the opportunity to take some of their amazing classes at a steep discount. Details here! Thank you Co-op!!
Registered Dietitian: You've now got the exercise part down, but looking for help on what to eat? Sign up for a session with Registered Dietitian, Katy Tenner and learn how to fuel right for your body and you goals.
Triumph: Did you hear? Triumph Cancer Foundation is the sole beneficiary of the Shamrock'n weekend! Register today for the 5k race and know that you are helping cancer survivors in the Sacramento area.
Free Seminars and Clinics: Fleet Feet offers a myriad of free runner and walker seminars and clinics on topics from foam rolling to strength training, good form and more. RSVP today!