Great article on running... Running burns more calories

RUNNING is one of my favorite activities and it also burns a lot of calories. I don't feel like I have to restrict myself on eating too much. I always stay in such great shape when I run, I love it!

Here is a motivating and interesting article I read from the popular magazine Runner's World.

http://m.runnersworld.com/weight-loss/4-ways-that-running-is-best-for-weight-loss?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-WeightLoss

My leg workout

This leg workout gets me strong, muscular legs (along with my running and my booty workout).











        
                                                                        3 sets of 12
                                           
                                           This works out your quadriceps, hamstrings and butt. 

   

                                                                       3 sets of 12
                                                                 
These machines workout quadriceps and hamstrings.When doing these machines it is important to use one leg at a time. Your dominant leg is going to be stronger and will try to lift more weight. When I first started to use one leg at a time I realized how much weaker my left leg is than my right leg. Now both of my legs are pretty much the same strength.

      









                                                                       3 sets of 12


                                                       This machine works the inner thigh

I do 2 sets about the length of a basketball court. It works your legs and booty also.

                                                               
                                                                         3 sets of 12

This machine works out calves. Sometimes I do calf raises on the stairs instead of this machine.

My booty workout

I will admit, I kinda of love my booty. Here's my butt workout at the gym. Combination of lifting and running gets me the results I want. Hopefully these exercises will help you tone your booty also!

  3 sets of 30 squats








                                                         

                                                                                                               

                         
                                                 Again, I do 3 sets of 30 squats. I like my squats.
                                                                                                                                 

   











                                                                                                    3 sets of 15
                                                                   

                                                                

 2 sets of lunges about the length of a basketball court. Add weights if you want more of a challenge. 

 

                                                        3 sets of 12 with this hip abduction machine

This is a great machine for you booty and legs. It's very challenging and a good cardio workout. 

These are the exercises I use to workout my butt. There are still a lot more out there. Most of these exercises also workout your legs. While working out your booty, it is important that you squeeze your butt muscles as much as you can. You will feel a lot more burn in your bottom, and will work out your butt muscles more. Also, while doing squats or any exercises make sure to have good form. It is more important to have good form rather than lifting really heavy. While lifting it's good to feel a comfortable burn, nothing too unbearable. 

                                                 

                                          

Salad in a jar

I just heard about salad in a jar and I am pretty excited to try it. You get a mason jar, put dressing on the very bottom. Then put heavier veggies like cucumbers or carrot on top of the dressing, and continue until you have the lighter greens on top. This should last for about a week.  Once you're ready to eat the salad, shake the jar and put it on a plate. I think this will help me eat salads more often.

    http://www.thekitchn.com/how-to-pack-the-perfect-salad-in-a-jar-cooking-lessons-from-the-kitchn-192174

Dressing goes on the bottom, veggies and other salad goodies get piled on top. Everything stays separate and dressing-free until you toss the salad together in the bowl.

how much running it takes to burn off these foods....

This is pretty interesting. How much running does it take of to burn off calories from these foods. Click on the link for a bigger picture.

                                          http://www.jtxfitness.com/fitness-tips/calorie-infographic

best running shoes ever

My awesome new shoes!

I love my new pair of ASICS running shoes. These are the best running shoes I have ever had. I've been wearing this brand since I was a freshmen in high school running cross-country and track. So if you're looking for a good pair of running shoes, I recommend ASICS. These shoes are pricey, but they are well worth it. My boyfriend who is a podiatrist was very impressed by these shoes. He said they have very good support.

As you can see these shoes are crazy colorful. ASICS has a lot of shoes like these. I've always loved colorful shoes, and they are finally in style.

Here's a link to ASICS website

http://www.asicsamerica.com/Shop/Footwear/Running/Womens/cat/womens-running-footwear

Running can be fun

It was lovely weather today so I felt like going on a long run. I ran about 10 miles. I took the last couple of days off from working out, so I was ready to start running again. It is important to take rest days, just as important as it is to exercise. I get too burnt out if I don't take rest days. Your body needs time to recover from working out.

I usually run 3 times a week. I like to run one really long run (about 7-10 miles), one medium run (4-6 miles), and one short run (2-3 miles). I love my long runs, but those I usually run slower. Doing a 2-3 mile run keeps me fast. Since I run those short runs pretty fast. Running like this allows me to run a 5k or a half marathon no problem with little notice. Sometimes I tend to be last minute on hearing about races and I like to still be able to run them even if I wasn't specifically training for that race.

Overall, I just love running. That's hard for some people to understand. Part of the reason it's so enjoyable for me is because I've been doing it for the last 13 years. After a while it just becomes part of who you are. Not a chore or something I must do, but something I love.

My advice for new runners is just keep running. Hopefully after a time you will learn to love it. Also, when you are first starting off, don't push yourself too hard. Of course your not going to enjoy running if  you can't breath during your run, or get really sore after to that point that it hurts to walk. Start slow and easy, walk if you have to. And after a while you will improve; be able to run longer and faster, and hopefully learn to enjoy it.