The Rungry Health Coach

The Importance of Being a Leader

We all have the power to be a leader.

When you pick up a dumbbell, lace up your running shoes, prepare roasted veggies or opt for a salad over french fries somebody is taking notice. Maybe it's the waitress, your spouse or a child, someone is watching you make healthy decisions. And, the more they witness you choosing the more nourishing option, the more prone they may be to choose this healthy path, too.

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It's not our job to change someone's mind (unfortunately), and we can't force them to eat kale (unfortunately). We can't dictate what someone does to their own body. But we can lead by example. 

Be a leader in your own life, and show both your body and others respect. 

Go to the gym. Pick up weights. Quit smoking. Lace up running shoes and pound the pavement. Eat veggies and eschew processed foods. Make all these healthy decisions and more--as all of these are ways to be an influencer.

Many people struggle with getting their partners to eat healthy. But the more you prepare your ideal meals and head to the gym, the more exposure they get to a healthy lifestyle. When they're ready to learn more and make a change, they'll contact you. They will see you as a leader. 

Soon, you'll be surrounded by more individuals who cherish their bodies and share your same desire to live a happy and balanced life. And subsequently, it will be easier to reach all of your health goals, as you will have the support of so many new people. 

Need some help along this healthy path? Set up a free health consultation today

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The Rungry Health Coach

How to Stay Injury-Free During Training

As soon as you register for an upcoming race, you feel all the emotions. You're excited for a new goal. You love the idea of a structured training regimen. You're nervous about hitting your desired pace come race day, and you're eager to start mapping out post-race eats.
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But a lingering emotion could be anxiety: Starting a new training regimen could leave you susceptible to injury. Even with a perfectly-mapped and executed training plan, you could still end up injured. Common running injuries include pain in the heels, knees or feet.

Running injuries are your body's way of telling you to slow down and stop pushing so hard.

There are ways to navigate the training plan and cross the finish line happy and injury-free.

1. Practice the less is more mentality. Believe it or not, some people thrive when running only three to fours day per week, and adding in quality cross-training sessions. Running for five or six days can take its toll on the body. To ensure you're getting the most out of those three weekly runs, include one speed work session, one tempo run, and one long run.
2. Utilize the foam roller. A foam roller is an easy way to massage tired muscles. The roller can target the quads, calves, hamstrings, back, inner thigh and more. View videos via YouTube to learn techniques.
3. Try out strength training. When you blend in strength training sessions into your training routine, you're exercising your muscles in a new way. You're building strength and allowing your muscles a break from all those miles. Focus on total-body exercises with dumbbells, kettlebells or even using your own body weight!
4. Listen to your body. If something feels "off" during a run, stop. If your body feels rundown or you're starting to feel a nagging pain somewhere, stop and rest. Pushing through tiredness or a potential injury could lay you up.
5. Stretch your body out. After runs, take a few moments to walk and cool your body down. Ease into stretches and work out all those potential aches and pains. On your rest days, you may want to institute a yoga practice.
6. Eat well. Believe it or not, nutrition is a critical component of training, and staying injury-free. There are foods that increase inflammation--like certain cooking oils, refined carbohydrates, or artificially-sweetened beverages. Remove those from your diet and replace them with healing foods like turmeric or ginger.
7. Don't get cocky. Mentality plays a big factor in this equation, too. Keep a level-headed mindset, practice gratitude and acknowledge your abilities. Don't push through pain to get those extra miles. Don't over-exert yourself on a run because you feel great and have something to prove. Adhere to the training schedule and prescribed workouts.

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The Rungry Health Coach

Why Buy Organic?

The word "organic" has been floating around a lot recently. It's slapped on food packaging and more grocery stores carry organic produce. But what does "buying organic" truly mean? Read More

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The Rungry Health Coach

How to Navigate the Salad Bar

Saiad bars--especially those in grocery stores--are popping up everywhere. They're great options for a meal on the go. But, with all the options, they can be overwhelming. Or, it simply can be too easy to indulge in all the options.
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With these tips, you can approach the salad bar confidently knowing you're getting a nourishing meal that will leave you satisfied. (And, many of these options will save you a couple bucks!)
  • Get an appropriately-sized container or plate
  • Start with a base of greens and seek out all the vegetables
  • If labeled, read the ingredient lists of pre-made salad options and stay away from inflammatory oils, creamy dressings, sugars and other processed ingredients 
  • Seek out lean proteins like hard-boiled eggs, beans, or chicken
    • If you're at a grocery store, save money on protein by purchasing a can of sustainable tuna and using that (Make sure it's the can with the pull tab, unless you keep a can opener in your purse or backpack.)
  • Bypass dressing and use condiments like salsa, vinegars or guacamole
    • If you're at a grocery store, purchase an avocado for extra fats and creaminess
  • Don't fill up your vessel with pre-cut fruits
    • Many salad bars are sold by weight. Save money by purchasing a loose piece of fruit from a basket or the produce section
  • Beware of cooking oils. Many commonly used oils can cause unwanted inflammation in the body and are unhealthy. 
  • Be reasonable with portions
  • Describing words like "creamy" often mean mayo
  • Need some crunch? See if raw sunflower seeds or nuts are available
  • Eat until you feel full
What are your tips for navigating the salad bar?


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The Rungry Health Coach

Eight Steps to Start Running

Want to start running, but don't know where to start? Easy! Lace up a pair of sneakers, go outside and move your legs faster than walking pace. Done!
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All right, starting a habit of running is a bit more nuanced than that, but you get the idea. If you want to run, then run, but be smart about it.

1. Lace up a pair of comfortable and supportive sneakers. You don't need to shell out lots of money on a new pair of running shoes, but a sturdy pair of gym shoes will do the trick.
2. Don't anticipate running the mile time you clocked in middle school, or competing with Olympic runners. Take your time and gradually increase the pace over a series of days or weeks. Listen to your body.
3. Just like timing, don't anticipate going far. Running can take a tole on your body and depending on your current endurance, you probably won't be able to run one, two, or 17 miles right out the door. (And that's ok!) 
4. Play with intervals. Find an easy course near your house and start walking for about 10 minutes. Slowly increase your pace near the end. Then, pick up the pace and hold it for XX amount of seconds. Or, use a landmark. Run to the next fire hydrant or street lamp. Then, once that interval is up, do a recovery walk. Repeat that.
5. Gradually increase those running intervals and slowly decrease the rest intervals. Eventually, you'll build up enough endurance to run a mile consistently. 
6. Add a little more distance once you can run one mile consistently. Keep tacking on a bit more distance. 
7. Keep listening to your body. Your body will tell you if it needs to stop or wants to continue.
8. Space out these training runs to about three to four days a week.

This process takes time, so ensure you celebrate your little victories.

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The Rungry Health Coach

Snack Ideas Perfect for Travel

We've all been in a situation where you're hungry in-between meals--but the situation can be made a thousand times worse when you're traveling.

To tame the hunger beast and to avoid over-priced and unhealthy options found in airports and gas stations, pack your own snacks or meals!

When you're packing snacks, consider your mode of transportation. How are you getting to your destination? If you're driving--you have near-unlimited options. You can also pack a cooler chest. 

Snack Ideas
When you're traveling, it may be best to be prepared for any situation or craving. Flights can get long and tedious, so when you're reaching for a snack, make sure you're truly hungry and not bored. In addition to packing snacks, pack a variety of activities too, to keep you stimulated and happy.
  • Nuts
  • Nut Butter Packets/Jar of Nut Butter
  • Hard-Boiled Eggs
  • Air-Popped Popcorn
  • Potato Chips (Opt for varieties cooked in healthy oils like coconut oil, and have very limited ingredients--i.e. just potatoes, oil and salt)
  • Crackers (Stick to crackers made with wholesome, and if possible, organic ingredients. Brands like Mary's Gone Crackers or Annie's Bunnies are great for travel.)
  • Oranges or Apples (Bananas or other soft-fleshed fruits do not travel too well)
  • Granola (Opt for homemade to decrease sugar content)
  • Granola Bars/Protein Bars (Homemade options are good to limit sugar, but pre-made bars have a longer shelf-life. Personal favorites include RXBar, Raw Revolution and GoMacro.)
  • Veggie Sticks 
  • Dried Fruit
  • Jerky 
  • To-Go Containers of Oatmeal (Perfect for warming up with hot water provided on your flight.)
  • Seaweed Snacks
  • Chocolate (Opt for dark chocolate at least 72 percent higher, and read the ingredient label for unwanted sweeteners and ingredients.)
  • Water Enhancers (My favorite is NUUN. And, don't forget to pack an empty water bottle!) 

Meal Ideas
If you're traveling via long airline flight, odds are, you'll have to eat a meal on the plane. You can scope out what options are available to you in the terminal prior to departure, eat the provided meals/snacks, or pack your own.

Although current regulations seem strict regarding food, you can bring pre-dressed salads with you. Sandwiches, bagels and hard-boiled eggs also travel well, and ensure any spreads you bring are under the three-ounce limit. You can also put a loaf of bread or jar of your favorite nut butter in your suitcase! 

Want to bring your favorite meal, but are afraid of how it will last outside of a cool environment? Pack a frozen water bottle! A frozen water bottle is allowed through security because it's no longer in liquid form and it's perfect to keep your foods cold. 

Perfect for eating at your designation are pre-made oatmeal packets. You can pack oats, protein powder and spices into a resealable baggie, then later warm them up with water/milk at your destination. It's a great money-saving option for breakfasts, or for just-in-case meals. (You may want to pack silverware and a reusable container, just in case.)

It's ok to think outside the box! Because you never know what cravings you my get while traveling, or the conditions waiting for you, a variety of snacks is always best.

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