Welcome to the Eat+Run 101 member page! This page will be your weekly resource for information on the program from Chris and Megan, plus the place where you download your Daily Tracker each week with daily milestones for nutrition and running.
If you haven't already joined the FB group page, then email firstname.lastname@example.org. We will be funneling all of communication through that page! If you have questions, post them there, so that everyone can benefit from the answers.
Nutrition Info: Week 8
Weekly Emphasis: Added Sugar
We started off the program trying to reduce obvious sources of sugar in our diets, and this week we finish it up by seeking out hidden added sugars. To get you motivated to reduce your sugar consumption, let me show you how much sugar we consume today. Imagine stirring a teaspoon of sugar into your coffee or tea. Now imagine doing that 14,021 times over the course of the year, or 39.4 times per day. It may seem excessive, but that is the amount of added sugar the average American consumes, according to the most recent USDA report. The 152.4 pounds of added sugar we consume each year not only lead us to crave more and more sugar, but also are a major reason that our waistlines are increasing and our health is eroding.
If you could choose only one thing to improve your health, reducing added sugar may be one of the smartest choices. (The average American would lose 12.6 pounds of body weight per year just by reducing his or her added sugar consumption by one third, and the health benefits go far beyond just the weight). It’s also one of the hardest changes to make, though, because added sugar is pervasive in our food supply. In fact, the average American now consumes about 60 percent of his calories from processed food, and 71 percent of packaged food products sold in supermarkets contain added sugar!
To cut back on added sugar, I recommend starting with the obvious sources first. To start, think about the past 48 hours. Have you poured sugar in your coffee? Eaten donuts for breakfast or brownies after dinner? Are you a regular soda consumer? The area that stands out most to you is likely the most glaring offender, and is the best area to attack first.
Once you have removed the obvious sources of added sugar, you can start attacking hidden sources of added sugar. The following are my top 15 hidden sources of added sugar. If you consume any of these regularly, I encourage you check the labels to see if there is added sugar (my Facebook Live video tomorrow will teach you how to read labels!). If you want more information on any of these, the list is taken from my book, “Start Here: 7 Easy, Diet-Free Steps to Achieve Your Ultimate Health and Happiness,” which is available at www.StartHere2016.com, and is jam-packed with even more health tips!
1. Spaghetti sauce
2. Barbecue sauce
4. Salad dressing
7. Energy bars, granola bars, protein bars
9. Breakfast cereal
10. Dried fruit
11. Fruit juices
13. Coffee drinks
14. Sweetened tea
15. Frozen meals
Be a sugar sleuth and choose options without added sugar this week!
Running Info: Week 8
Weekly Emphasis: Goal Setting
This week’s workout: 1-mile time trial… round 2!
It’s time to measure our improvement with another time trial!
For this time trial, you will walk/run a super easy ¾ to 1 mile then do 1 mile as hard as you can (run/walk or all run), then do another ¾ to 1 mile for cooldown at very easy efforts. You will want to repeat this time trial on the same track or course that you used in week 2 with the goal of getting faster this time.
As a reminder, try to start at a pace that you think you can hold consistently for the full mile. In other words, don’t start too fast or it will be a struggle at the end.
How did you do vs. week two?!?
Now, it’s time to start thinking about what’s next in your running and nutritional journey. For that, I want you to spend time this week thinking about and writing down goals for the future. What have you learned in this program that you want to continue to form into habits?
In order to form your next set of goals, I want you to do it in 4 steps:
1. Define your purpose. In my experience as an athlete and as a coach, it is impossible to maintain a consistent running routine if you don’t know why you do it. What does running mean to you? How does it make you feel? Why do you do it? Once you have reflected on that a little bit, right it down in the form of a statement or series of statements. “I run because…”
2. Visualize that purpose in action. What does it look like to you? This might include identifying your running role models, heroes or simply connecting to a time in your life when running was a part of your routine. It could also mean identifying the positive outcomes or feelings that you expect when you are living your purpose. Ideally, you will create a vision board with real imagery and pictures to illustrate your purpose and then place this in a prominent space in your home to use as a daily reminder.
3. Identify process goals. What are the daily and weekly tasks that you will commit to in order to live out this purpose? In effect, I am asking you to create a daily accountability tracker to follow once this program is over. It should include the number of times you will run, stretch, do your core routine or drills, indulge in self-massage, and of course sleep a little bit extra! Ideally, you will also include your daily nutrition goals as well.
4. Commit to outcome goals. In addition to process goals, what would you like to achieve with your running in the next 6 to 12 months. Outcome goals should be specific, measurable, and time-based. “I want to complete a half marathon in 6 months.” Or even better: “I will run the Houston Half Marathon in January 2018!”
Right it down. Commit to it and then seek help to achieve the goal. A coach and group are very powerful tools to both keep you accountable and help you train properly.
I leave you with a quote from a friend of mine that often keeps me motivated when I just don’t want to get out for my run:
“Every time you wake up, you must choose the pain of discipline or the pain of regret. Which will you choose?”
As we conclude this 8-week program, which will you choose?!?