Whether or not you’re a competitive runner, we all enjoy that feeling of getting faster and finishing races quicker than ever before! We’ve narrowed it down to our top two favorite ways to improve your running time. The best part about these tips is that they can be done anywhere! If you run on a treadmill or if you run outside, start implementing these techniques into your training program, and you’ll start seeing changes in no time!
#1 – Interval Training
Interval training is a favorite of The Great Inflatable Race, and it is a great way for beginners to improve. Not only will it help you increase your overall speed, it can also help you build your endurance and run for longer periods of time. What exactly is interval training, you ask? Interval training involves alternating between quick running bursts and slower recovery laps/time. For example, sprint for 30 seconds followed by 1 minute of either walking or jogging at a slower pace. Repeat that about 15-20 times and you have a solid interval run for the day!
#2 – Tempo Running
A tempo run is great when you’ve been running for a while and already know how fast your body likes to run a certain distance. For a tempo run, you are going to set a distance you are used to running and then attempt to run it at a slightly faster pace than you normally would. This should be a hard run, but not painful or overly uncomfortable. You shouldn’t be able to hold a conversation during this run, as your body should be slightly out of breath. We suggest starting with a mile tempo run, and building up from there! Try mixing in one tempo run a week, and watch your race times decrease!
What do you think? Have you tried either interval training or tempo running? Do you have a favorite? Let us know your thoughts by commenting below!
Now that it’s officially fall, we’re loving all of the autumn flavored recipes! We decided to cater to our non-pumpkin spice loving friends and make a different fall favorite - Lasagna! You can find the full instructions for this recipe on http://juliasalbum.com, but we’ve condensed the instructions and tweaked the recipe a little to make it even more flavorful!
Butternut squash filling: For this filling, you will need to have pre-cooked butternut squash puree. Using food processor, combine 2 cups of butternut squash puree with Ricotta cheese, milk, salt and nutmeg. Add more milk if needed (to make the butternut squash filling very creamy). Mix very well, taste and add more salt, if needed. *note - after making this recipe, we would recommend adding more seasoning than you think you’ll need. We’d even suggest throwing some black pepper and italian seasoning in with your butternut squash mixture.
Spinach filling: Combine spinach, Ricotta cheese, mozzarella, garlic, salt and pepper. Mix, taste, and add more salt and pepper, if needed. *optional - add some pre-cooked chicken to your spinach filling for extra protein!
Cook the lasagna noodles according to the package instructions. Rinse with cold water, drain.
Lasagna assembly: Prepare a baking dish - use a casserole dish roughly 11 inches x 8.5 inches x 3 inches deep. Grease the lasagna dish lightly with olive oil spray, or your choice of non-stick spray. Spread 1/3 of butternut squash filling on the bottom of the dish. Sprinkle lightly with mozzarella cheese. Top with cooked lasagna noodles without overlapping the noodles.
Spread half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with cooked noodles.
Spread another layer (1/3) of butternut squash mixture, then sprinkle lightly with Mozzarella cheese. Top with cooked noodles.
Spread the remaining half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with the final layer of cooked noodles.
Spread a generous amount of butternut squash filling (the remaining 1/3) over this final layer of noodles, sprinkle with grated Parmesan and remaining mozzarella cheese (about 1/2 cup of mozzarella). Generously sprinkle the cheese with Italian seasoning, paprika, basil.
Cover the baking dish with foil and bake for 30 min. Remove foil and bake an additional 10 minutes.
Remove from the oven, let cool, and enjoy!
Voila! You have a delicious fall meal that doesn’t include a pumpkin! We had a couple minor changes/suggestions to the recipe outlined in the instructions, but overall we would definitely make it again! We’d also suggest trying out different cheeses, or a mixture of different cheeses, to play with the flavors even more!
Do you have a favorite fall recipe? Share it below!
It can be hard to find healthy snacks to eat throughout the day whether you are working, playing, or taking the kids out for some summer fun. Summer may be a good excuse to grab some junk food, but there are many other tasty options that will give us the nutrients our bodies need. We have come up with some of our favorite healthy and affordable snacks that give us the proper nutrients to carry out our day!
GoGo Squeez Applesauce These are a great source of fiber made with 100% fruit. With so many flavors to choose from, there is a flavor for everyone. They are perfect snacks for busy families--kids and adults!
Sabra Hummus w/ Pretzels This is another quick, healthy option to grab on the go. You can also try Sabra Hummus Singles and bring along a snack bag of carrots or celery to get that vegetable intake!
Quinoa Chips Simply 7 Quinoa Chips are the must-have on the market. We all love to snack on our favorite bag of chips, but quinoa chips are addicting AND 40% less fattening than potato chips. They have a delicious flavor and are a great source of protein.
String Cheese It’s hard not to be biased because cheese is SO good, but string cheese really should be a staple for everyone. They give a small source of protein with low calories. It’s also perfect to pair with a handful of almonds!
Apples and Peanut Butter Apples paired with peanut butter is easy, nutritious, and filling. Many fitness trainers recommend this snack before a workout to give quick energy for that boost you need to push through!
Beef Jerky Protein-filled and tasty are the appropriate ways to describe beef jerky. As a healthy snack, be careful to select the correct brand. Chef’s Cut is a popular and savory choice.
Popcorn Fiber, antioxidants, and happiness. Popcorn is a healthy snack when it is air popped, and not drenched with butter or salt. Skinny Pop and Smartfood brands are also highly recommended from our end!
What’s your favorite healthy snack to grab on the go? Don’t forget to tell us in the comments below!