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"Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new."

You ever watch food television shows and hear the hosts make the weirdest noise as they cherish every single bite of their food?

Yeah, well, that just happened to me.

There was a lot of happy noises coming from me as I forced myself to slowly eat this delicious lunch. Mmmmmmmmmmm

For some reason, I left semi-private training with clients craving sun-dried tomatoes on an egg sandwich. Now, keep in mind, I’m not the type who can just whip something together off the top of my head. That’s where my amazing wife, @hanananaj, comes into play. I envy her ability to do such.

Well, I threw this open-faced sandwich together using Brioche bread with pesto, little bit of arugula, one egg on top, tomato-basil feta cheese, sliced yellow/red pepper, sliced sun-dried tomato, and avocado on top with a dash of sea salt.

Yeah, it was scrumptious.

Today’s morning excursion was a wet 9.5 miler (I was going to do ten but somehow lost a .5 mile heading back home 🤔). All I have to say first off is that I am loving this fall running weather.⁣
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After I finished running, I drove over to help @hanananaj with water and fuel (btw she annihilated her 20-miler). She had some great company to thanks to @rebwhat & her pup Penny. 👊🏻⁣
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Remember, train hard, but recover harder (I picked that saying up from @irun26point2__ 😂😂). So, we recovered by fueling with @chipotle 😁👍.⁣
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How was your weekend? Get your workouts in? Any workout/nutrition goals for the upcoming week?

Asking for a friend: if I were to eat this @holtmansdonuts and then have a salad, that means I’m having a balanced meal? Correct?

You train to lose fat, build muscle, get faster, and live a better life. You train to be the best that you can be! You lift heavy weight and you push yourself through each set. You run fast or you cycle hard over the mountains and through the woods. ⁣
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While you’re in the gym or on the road that is. But, are you taking care of your body so that it can recover for the next workout?⁣
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In doing so, you’ll decrease your risk of injury, boost your progress, allow you to train harder, and nail your goals.⁣
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To do this, you have several options.⁣
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1.) Nutrition: Having a balanced diet is key to nailing those fat loss goals, but also for proper recovery. Eating junk food makes you not only feel lethargic but also compromises your workouts and your recovery. Think about nutrition as fuel and a means to help you reach your goals.⁣
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2.) Rest & Sleep: You know how important it is for you to get the right quality and quantity of sleep to function throughout the day for work, school, family and social events, etc. But, the same goes for your workouts! Not getting enough rest, can make you feel drained and recover poorly in between sessions. When you feel this way, you’re definitely going to feel it the next workout and not in a good way.⁣
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3.) Low-Intensity: The goal here is to keep muscle and joint stress low. Don’t think of it as, “I’m running/walking/cycling too slow” or “I’m lifting too light of weights” to impress my facebook friends, etc.⁣ It’s all about a day where the effort is 4-5 on a 1-10 scale when you are training 5-7 days a week. The idea is that though the effort is low, you are still increasing overall volume (i.e., miles per week or how often a muscle is targeted per week) while decreasing mental stress and physical stress to the muscle and joints.
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4.) Foam Rolling & Stretching: Whether you’re pushing, pulling, carrying heavy weight, or swimming, cycling, or running on a regular basis, you are constantly contracting your muscles as they move through various motions. By improving your mobility via foam rolling, stretching, and other drills, you can enhance the position of muscles to decrease muscle tightness and joint stress.⁣

Goals. They are important so that you can lay out a clear path in front of you. For me, my goal was to run the @chimarathon and qualify for the @bostonmarathon. That goal was not achieved and you know what, that’s okay.⁣
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We use that experience and failure, to make us even more determined and stronger in catching that unicorn.⁣
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For me, I now do not want to just qualify for the Boston Marathon by running an average 6:50 pace per mile for 26.2 miles. I want to annihilate it. To do so, I must be stronger, faster, leaner, have more endurance and be mentally stronger than I have ever been before.⁣
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Game time, Unicorn. It’s on like Donkey Kong.⁣
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I came up with a few goals for the time being as I recover. For now, I’m going to perform 100 repetitions of the following exercises each day: 3D Band Pull Aparts, Push-Ups with bars, Ab Wheel Rollouts, and Squats.⁣
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Why these 4 exercises? Well, its a daily full-body workout that I can do anywhere essentially and can easily pack the equipment needed if necessary when traveling without taking a ton of room. Check out the videos by swiping for some of today’s footage. ⁣
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Stay tuned regarding running goals as I chat with my running coach. 💪⁣
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What goals do you set up for yourself daily to help you be most successful?

Reed's Wellness and Fitness Training

630 Elm Street,

Ludlow, KY, 41016,

United States

8593918872 joshuareed@reedswellnessandfitnesstraining.com

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