Join us at 9am for a group run this Saturday 10/22 @ the Runner’s Block

Join us at the Runner’s Block this Saturday 10/22 @ 9am for a group run for all participants. No matter your experience, we encourage you to come. You go your own distance and pace.  Bring yourself, friends, pets, and kids to participate in a group run to have fun, and to visit with Jodi and other local runners.

We will provide coffee, water, fruit and we will give a free RUN SD t-shirt to all participants along with a drawing for 2 free entry costs for the Trick or Treat Trail Run on October 29th.

A little bit about Jodi!

She attended Yankton High School and participated in XC, basketball, and track. Then she attended Mt Marty College where she played basketball.  She is married to Ross for almost 12 years. She has 2 fur kids (dogs) named Cedar and Ivy.  She started running again in 2006 and finished her first half in 2007. She has completed a total of 46 half marathons and has 2 more left in 2016.  She has also completed 6 full marathons. Her personal bests have been 1:45 for the half marathon and 4:01 for the full which were both done in 2012 at about the age of 44.

We are excited to have Jodi lead out the group!  See you Saturday at 9am!

#WeRunSD

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Join us for a group run on Saturday 10/8 @ 9am with featured guest Jodi Winter Tjeerdsma

Join us at the Runner’s Block parking lot Saturday 10/8 @ 9am for a group run for all participants. No matter your experience, we encourage you to come. Bring yourself, friends, pets, and kids to participate in a group run to have fun, and to visit with Jodi and other local runners.

We will provide coffee, water, fruit and GIVEAWAYS for those that attend. All we ask of you is have a good time and invite a friend.

A little bit about Jodi!

She attended Yankton High School and participated in XC, basketball, and track. Then she attended Mt Marty College where she played basketball.  She is married to Ross for almost 12 years. She has 2 fur kids (dogs) named Cedar and Ivy.  She started running again in 2006 and finished her first half in 2007. She has completed a total of 46 half marathons and has 2 more left in 2016.  She has also completed 6 full marathons. Her personal bests have been 1:45 for the half marathon and 4:01 for the full which were both done in 2012 at about the age of 44.

We are excited to have Jodi lead out the group!  See you Saturday at 9am!

#WeRunSD

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Make Running a Habit

According to an article in the Huffington Post titled How Long Does It Actually Take to Form a New Habit? (Backed by Science), Dr. Maltz takes on the so called myth of doing a task everyday for 21 days before it becomes a habit.

In the article it put people to different tasks, including running 15 minutes before dinner or drinking a bottle of water with their lunch (which would be great habits for everyone to form) 🙂 to find out what the data suggests.

What it found is doing something for 21 days is easy for people to remember and catchy to repeat while talking about habit formation. Instead, they found out it took people anywhere from 18 days to 254 days for people to form a new habit.

While it’s nice to think there is a silver bullet that everyone could adapt to form good running habits, it’s not “real world” to think everyone could adapt to one set of running habit patterns.

Some set their running shoes next to their bed to give them a friendly greeting in the morning.  Some find time over their lunch to stay committed.  Others find time in the evening while kids are sleeping.  Many find comfort with finding a running partner to keep them accountable.

What habits have you implemented into your running training?  Whether you are just getting started to lose a few pounds, are a 5k warrior, or a 1/2 to full marathon medal collector, what have you found to be your “habit-building” activity?

#RunSoGood

 

Don’t Miss This Event!

Sale Ad

Back 2 School Sale!  25% Off Sale – Limited time only!

25% Off all in-stock regular priced running footwear and apparel.

Back to school means you may be training to excel in sports. A Runner’s Block coach can help you find the perfect running shoes, spikes and gear to help you compete at the highest level. Runner’s Block is located at the Beakon Centre at 57th and Louise Ave.

Limited time sale – Valid 8/5 to 8/14 2016

Eating Tips For The Holidays

There’s no denying that the holidays have arrived.  Lights have been strung, gifts are being wrapped and holiday treats are everywhere.  It’s no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable…right?  Not so fast.

I’ve come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.  This strategy is very simple. I’m not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic…

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.  Here’s why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.  You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat…

As many fresh and fiber-filled vegetables as you want.

  • Load up on salads.
  • Enjoy vegetable side dishes.
  • Just no starchy vegetables like potato or corn.

Lots of lean, protein-filled meats and eggs.

  • Stick with meat that has been roasted, barbequed, or baked.
  • Avoid fried meats and eggs.

Fruits, nuts and seeds in moderation

  • Fresh fruit for a delicious dessert.
  • A handful of nuts or seeds for a snack.
  • Don’t eat sugar-added fruits, nuts or seeds.

Then enjoy 2 small exceptions…

  • Bread or grain product: No larger than the size of your hand.
  • Starchy vegetables: Half of a cup.
  • Baked goods: Should fit into the palm of your hand.
  • Candies or confections: The smaller the better.
  • Holiday drinks: 8 ounces.

This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.  When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those!

Committed to your health and fitness success,

 

CJ

Coach CJ, CPT

Fit Body Boot Camp

3504 S. Minnesota Ave

Sioux Falls SD, 57105

605-951-9348