Viewing entries in
Healthy Habits

My #1 Tip For Avoiding the 5-10 lbs. Weight Gain Over The Holidays

Comment

My #1 Tip For Avoiding the 5-10 lbs. Weight Gain Over The Holidays

Have you ever been guilty of gaining between 5-10 lbs. over the holidays?! Maybe you chose to relax and eat whatever you wanted, or maybe you even tried to be conscious of what you were eating and it still happened to you! 

Did you know that most people gain the most of their weight between the Thanksgiving to Christmas time? And it is not actually because of Thanksgiving Day or Christmas Day themselves, it is actually all the days in between! There are so many extra parties with friends, coworkers, neighbors, etc. that help add the extra pounds. 

I WANT THIS YEAR TO BE DIFFERENT FOR YOU!

Comment

Comment

My Secret Weapon On Pushing Past A Running Plateau

Are you happy with how you are ending the new year regarding your body and your training? Maybe you do feel like you are eating well and training hard, BUT are still struggling with a plateau.

Do you struggle with weird stomach issue during or after a run? Do you want more energy during the day? Do you want to improve your training and your racing with one simple step?!  

I want to share with you a SECRET WEAPON!

Comment

JUST THRIVE Probiotic Review

Comment

JUST THRIVE Probiotic Review

PROBIOTICS. Before we get into the details about what probiotics are, think of one person you know that can eat whatever they want and never gain a pound. Do you have a person in mind? Okay now, most people would say they have a “high metabolism,” but that is actually a misguided term. What they actually have is a healthy gut.

To learn more about how to have a healthy gut with probiotics, and how you can easy hurt or enhance their effectiveness, read the blog! 

Comment

Comment

The #1 Obstacle In The Way Of Your Success

There is no point in beating around the bush, the main obstacle in the way of your success is YOU! 

Typically, in our minds, we make things out to be a lot worse than they really are. I am not saying that life does not actually get crazy, or that we don’t ever get overwhelmed, but if we step back and reevaluate the situation from a different perspective, everything is not as bad as we make it out to be. It is so easy for us to blow up a situation way bigger than it truly is.

today I want to encourage you with 5 tips that can help you stop sabotaging your success and get rid of the obstacles that can get in the way of your success.

Surround yourself with positive people.

The best thing you can do for yourself is to surround yourself with people who lift you up and push you to reach your potential. It has been said that “You are the equivalent of top five people you hang out with.” You need to make sure those top 5 people are pushing you to be a better person. My husband encourages me to do things that are a little out of my comfort zone. Having him by my side speaking positive words of encouragement to me is so important to my success. I also have a wonderful business coach who I speak with on a weekly basis. And when I am ready to throw in the towel, or just when things get really hard, it is so good to be able to get on the phone with her and work on a strategy together to get through. Another great way to surround yourself with quality support is a mastermind group. I created my business mentorship program for run coaches specifically to get a group of like-minded runners together to encourage each other. I get to mentor other run coaches who all bring a different specialty and personality but to the same passion. We are able to lean on each other for support, all while bringing out strengths together for all around quality running programs.

Pour into yourself daily.

Whether it is taking time for prayer, reading a book, doing professional development, journaling, etc., you need to take time do something every day outside of work that will grow you as a person. I love to sit and either read my Bible or a book that helps me improve an area of weakness. My favorite professional development book is called The Entrepreneurial Roller Coaster, which talks about the ups and downs of running your own business. It has really helped me work through my lows and tackle them instead of feeling tackled. It encourages me by letting me know that I am not the only one who struggles, and that I, too, can be successful!

Recite your purpose every day.

We have all been put on this earth to do amazing things. When things gets hard, I sometimes have to literally tell myself my purpose out loud. I often need to remind myself, “I am here to serve women and to teach them how to have maintainable running lifestyles long term.” It is a good purpose, and often an overwhelming one when I begin focusing on the wrong things. I want to enhance women’s lives through the sport of running so they can better themselves and the people around them. It is not about me. And when I start focusing on my success, instead of theirs, my purpose if off course and I quickly begin to feel like I am sinking under the weight of a business. It is so good for me to repeat my purpose over and over to recenter my thoughts on what God has set before and not on myself or the weight of my work.

Write out your goals.

Write down down what you want to accomplish in life and what success looks like for you on a daily basis. For me, success looks like serving women around me who want to enhance their lives and, at the same time, I want to have time to read books with my daughter, go on walks to the park, spend time with my husband, and go on vacations. It takes a lot of strategy on my part to be able to pour into so many people effectively. Each day I write down my goals for that day, and look at it all throughout day to help me stay focused and effective.

Make sure you have a reason for your business that is outside of yourself.

It can be very easy to start a business, either full time or on the side, with the goal of paying off bills, buying a new house, sending your kids to college, etc. All of these may seem like good reasons for starting a business, but they will not be your strongest motivator when the going gets tough. They will not sustain you long term. Having a bigger house, more things, or more money will not make you happy; they will only leave you wanting even more. But changing people's lives for the better will satisfy you and keep you pushing through the hard times. Having a solid faith and a solid purpose for why you are on this earth, and knowing that you are doing all you can to fulfill that purpose, is very rewarding. I encourage everyone to focus on a reason outside of themselves and their family to help push you to keep pushing forward.

If you took the time to read this whole blog, I know that you are willing to make a change in your life and find a way to get over your mental blocks. I hope these tips helped you to learn about how you can fight though your mental shortcomings instead of throwing in the towel. Think of your problems and how you can beat them, rather than be beaten. Focus on the positive, and I know you can do it!!

Thank you for taking the time to read through all of this! If you have any questions please feel free to contact me at info@coachjasmin.com!

 

 

Comment

What to Eat After a Workout for Runners

Comment

What to Eat After a Workout for Runners

Do you know what do eat after a workout?

The nutrients you consume after a hard workout are vital for your your recovery. And, it is important that you get these nutrients in within a certain time post-workout.

There are two windows of recovery following a hard workout. The goal with eating in these two windows is to help give your body the right combination of nutrients at the right time without overeating. Eating the right foods after a workout will decrease inflammation, increase muscle glycogen stores, and rebuild damaged muscle tissue. This will in turn decrease muscle soreness and increases your ability to run faster and stronger for your next workout.

Comment

How to Become a Morning Runner

1 Comment

How to Become a Morning Runner

What’s your favorite time of the day to workout?

For me it’s a 5:00am date with the pavement. That means I’m up at 4:30am getting dressed, laced up and warmed up. Some say I’m crazy. Maybe I am- ha. But it’s truly the only time that I can manage to get my workouts in.

You never know when something is going to come up in the middle of the day that will sabotage your post-work runs.

Now I’m not saying it was as easy as just setting my alarm. It took me weeks, if not months, to become accustomed to the early rises followed by extraneous activity.

But by doing it I was able to train for my first marathon in 18 weeks only missing one run and clock a 3:42:16 marathon in Pittsburgh. I know I was able to do this because my early morning runs kept me accountable to training.

1 Comment

Comment

Finding Time to Train

af81f022-bd29-4d08-897b-3fa54f36e5d9.jpeg

I am so excited for your to read Louisa's tips on Finding Time to Train Today!

Louisa is a second year mental health nursing student. The past three years have been a massive transformation for her. In April 2013 I was 14 stone 11 pounds (206 pounds) and decided to take on a massive challenge and sign up for London marathon, five full marathons and eight half marathons. She is now down nearly 50 pounds and continues to race and share her story and encourage others on Instagram  and her blog.


She is extremely passionate about promoting a healthy lifestyle through exercise. She focuses on promoting balance and promotes positive mental wellbeing and physical healthy lifestyle choices.


She believes life is about making time to look after yourself physically and mentally, and uses exercise and self care v. a chore. I hope you enjoy her tips and leave ready to lace up your shoes!

Finding Time to Train

We all have busy lives – from working to socializing to training. People often ask me how I find time to train and somehow I just do.

When I first started running three years ago, I found it hard to complete and fit long runs into my schedule.

I rarely found time to cross train. However, as the years have gone on and I started to love running I found it easier to make the time. 

I am currently studying as a student nurse and my schedule can be forever changing. Some terms I am studying at university, some I am on placement. I also work part-time and therefore can easily find excuses and lack of time to train.

But if you love something you do not need to find ‘time’, it will naturally incorporated into your life.

Running is high up on my list of things to do because I love it – it keeps my well both physically and mentally. I do not find training as a chore but something I love – therefore I make sure I make time for running.

To be successful in your race training, you mindset needs to change. You need to think positively about your runs and occur some excitement for them. If you dread them, you simply will not make time for them.

Somedays I struggle and it would be a lie to tell you I don’t. Some weeks I am so tired and drained and cannot think of anything worse to do than run.

But, in the back on my mind I think how much better and refreshed I will feel after a run, even if its just a short one; that is what gets me out the door and keeps me going.

Of course there are some days when I just can’t. I work long twelve hour shifts and sometimes it’s just not possible to go out and run, whether it be to dark and unsafe or whether I will just be too tired. I have learned over the years to accept these days and not to beat myself up about them. Life does not go perfectly all the time. When I miss my opportunity to run and feel down about; it helps me to appreciate the days I do run and makes me love them even more.

Over the years I have developed some tips to help me fit running into my life:

  • Running early in the morning – setting out early means its over and done with and I can enjoy the rest of my day, it also fills me with a self of achievement for the rest of the day.
  • Running to/from work – running to and from work (if possible) gives you the possibility to cut your commute time down, keep fit and save money.
  • Running at lunch – if you’re able to eat at your desk a run at lunchtime it perfect. It’s a chance to stretch your legs in the middle of the day and help refresh your mind for the afternoon.
  • Joining a gym – this gives you the flexibility to run in the evenings and early morning when it might be dark so you can keep be safe.
  • Get other members of the family involved – if you are a working mum and struggle to find time to run around kids, you can get the kids out cycling while you run alongside. This helps you get your run in and keeps the kids active too.
  • Walk when you can’t run – some days I work long shifts and there is no chance I can fit a run in, but instead I will walk everywhere. I will walk to work; go for a quick walk on my lunch break to keep my legs moving and my mind active.
  • Take the stairs – taking the stairs is excellent exercise. If you don’t have time to run or have little energy to run in the morning, take the stairs everywhere you do so you are still exercising throughout the day.
  • Break a long training run into two short runs – this is not always ideal as when since you need to make sure your body it prepared to run the longer distances. However, if you struggle to find a block of four hours in your day, break it down to two shorter runs so you can still exercise an complete your work and studies. 

Training for any race, especially a marathon, can take up proportions of your time, but trust me, it’s worth it! There is a massive feeling of pride and achievement associated with any race and that makes every single training run worthwhile.

Good luck to everyone training, you’re all doing amazing.

Thank you Louisa for sharing your tips for Finding Time To Train! We are so thankful for your daily example and encouragements to keep us going!

Are you overwhelmed at the thought of creating your own running plan? Do you want a running and nutrition plan that will help you shed fat and run faster? Join my FREE 5 Day Run Academy, where you will receive a sample custom week of workouts, cutting edge meal plan, and a free week of coaching. 

 

 

Comment

How To Get Out Of A Rut

Comment

How To Get Out Of A Rut

Two weeks ago I found myself in a rut. I no longer looked forward to my long Saturday runs, instead I dreaded them. I made a decision to not flat line before race day, and came up with a few creative ways to "trick my brain" and push through my workouts. Some of these ways not only help me get through a workout, but actually make me stronger physically and mentally for the long haul! Read the blog as I share these tips with you, to help you exit your rut better than how you entered! If you leave your name and e-mail I will also send you FREE tips on how to conquer a hill and get stronger!!!

 

But I have found multiple ways to change up my routine and trick my brain into pushing through my workouts all the way to race day (only 1 more month!!). 

Comment