PiYo Review Week 1

I am so excited to be writing this post. In the past 7 days, I feel like my life has turned upside down in the best way possible. After weeks and weeks of researching the PiYo workout program, I decided to finally give in and order it 2 weeks ago. It finally came on Monday, and I began the program immediately. I can honestly say that this was one of the best decisions of my life.

This workout is unlike any workout I’ve ever done before. It has a Pilates and yoga feel, but is SO intense and pushes my limits each time. And the plus side? My knees and hips aren’t sore afterwards.

Here is the schedule for the first week:

The first day was the Align Fundamentals workout, which isn’t exactly a workout but more of teaching you the correct positions and postures for each move. This DVD is crucial to making sure that you are doing the workout right. I highly recommend doing this DVD before starting the program!

The next few workouts were the define lower and upper body workouts. These workouts were each about 20-25 minutes and gave me such a good workout in a short amount of time. Short and sweet is definitely what I need these days! I'm doing early shifts at work, as well as planning a wedding and trying to maintain some kind of sleep, rest, and relaxation! I loved the length of these workouts because I still finished them feeling like my arms and legs were on fire, but didn't have to drive anywhere or do anything else. Just popped in the DVD and that was it!

Next, on to my favorite workout of the week, SWEAT. This workout was crazy. I was dripping all over my yoga mat! This workout was 35-40 minutes long and all I can say is...wow. After this workout, I became fully convinced that PiYo is the program for me. I loved the intensity of it, without all the jumping and smashing my joints.

Some added benefits to the program is that I have already felt it improve my posture. I am a big sloucher, and this program has helped me with my flexibility, strength, and just being more aware of my body's alignment. In just one week, I feel more flexible and am sitting a little straighter. This program just goes to show that you don't need to run 6 miles a day to get strong and fit. Granted, I DO love to run, but I also love the change that this program has brought into my life. I am challenging myself daily with endurance and pushing my boundaries. I have never had much confidence with yoga, but now I am willing to try harder every day.

As always, nutrition is a key component to any health and fitness journey. What you eat is about 80-90% of the equation. I have kept things pretty healthy his week, but still delicious. Meals ranging from eggs to oats, to thai green curry to sweet potato fries. I've been able to eat healthy and in moderation and really fuel my body. I love the saying that you can't outrun your fork, and this is so true. No matter how much you workout, be sure to be feeding your body good, whole foods that you energize you and bring health to your body.

I really hope you all get a chance to try this program. I will keep you posted on my thoughts as the program progresses, and I can't wait to try some of the new workouts on the schedule for this coming week!

Changing Things UP!

Good morning everyone! It really feels like Monday today, even though it is Tuesday, and for that, I am grateful! This long weekend was just what I needed, to not only rest but also get a ton of stuff ready for my bridal shower coming up. I am getting married in 62 days and can't believe all the things that still need to get done. But I know that everything will happen in time, and in a little over two months, I will be in Hawaii with my hubby and we will be beginning a new phase of our lives together. I can't wait! So many things have changed about my food and fitness routine in the past couple weeks. I am really trying to discover what works best for me, my body, and my mind. I've dialed back the intensity of my workouts and have been doing a lot more light walking. I also ordered PiYo, which came in the mail yesterday! It was perfect because it arrived on a Monday, and the program calendar starts on a Monday with their Align fundamentals workout, so I did that yesterday.

I am looking forward to this program because I feel that it is exactly what my body needs at the moment; some hard core toning work without jumping up and down and killing my knees. I've had so much knee soreness and pain lately, even thought I haven't been running nearly as much. My cardio has been walking, elliptical, very SLOW and SHORT runs (like 5.0 mph for 10 minutes or so), walking, and more walking. Did I mention...walking? I've been walking outside, on the treadmill, and on my breaks from work. It's really helped keep me active and motivated with my steps (I bought a Fit Bit a few weeks back and love it!) and it's been easy on my knees. This is me taking a nice sunny walk last week on my 10 minute break at work!

Like I said, I bought a FitBit and it has been really fun to use! I love seeing how many steps I've taken and how active I've been. This morning's workout set me up pretty good, all before 7am! I did a 40 minute elliptical workout and did a slow 12 minute run. I plan on doing the PiYo lower body workout tonight when I get home from work!

Food wise, I've been letting myself have a little too many treats and sweets lately, which is ok in moderation, but not ok every day! I'm trying to move forward and have been keeping things pretty healthy the past few days. My fiancé and I did get Pinkberry this past weekend on Valentine's Day, but hey...we were celebrating!

As many of you know, I've been on a journey of no more calorie counting. I can't help but think that maybe I need that structure back in my life, especially with my wedding coming up and all the stress eating/not eating that tends to happen around this time! I've been playing around with the idea of keeping track of myself again, but I'm not too sure about it yet. But that's another post for another time...

Lastly, I bought this new journaling Bible that I am IN LOVE with. I am a huge margin writer, underliner, and highlighter when it comes to reading my Bible. I love that this Bible leaves room for me to write!

Life has been great lately. Things have been good, and I am looking forward to my wedding in just a couple short months! But things have also been stressful. Which is normal when you are going through any exciting time in your life. I've just learned that I can't rely on my own strength to get through. I definitely need Jesus and the people around me. Don't think you have to do things all on your own...we have a God who loves us and wants to strengthen us, as well as a God who puts people around us to help us through our stressful and exciting times!

Well, I am off to work and to conquer this busy day ahead of me. I plan on writing up some meal plans and recipes this week, so I will hopefully make the time for that soon! Happy Tuesday everyone!

Why I Decided Not to Run My 10K

That's right. Yesterday, I decided not to run my 10K. I signed up for this race a few months ago and tried to train as best I could without injuring myself. But after a few weeks of tightness and pain in my knee and hip, as well as being hit by bronchitis last week and coughing nonstop, I decided to not run my race on Sunday. It was hard to come to this decision, and I'm fighting hard to not see this as a failure. But I do know this is better for me long term. Running is a huge part of my life, I absolutely love it. It gives me confidence, strength, and finally showed me that I CAN do what I set out to do. But, my knees are breaking down and my hips are sore. I can't keep pounding on my joints, even though I want to!! I'm crazy I know...

I have to be at peace about this decision. It's just one race, and for the sake of my health, I know I'll be okay if I skip it. I still consider myself as a runner, even if I only run twice a week at very slow paced, which apparently is really healthy according to this article I read!

http://mobile.nytimes.com/blogs/well/2015/02/04/slow-runners-come-out-ahead/?ref=nutrition&_r=1&referrer=

I'll still be getting my beloved cardio and toning workouts in, but with more variety and ease. I've also been loving taking my cardio outdoors lately. I went on a two mile walk this morning and it was beautiful!

I think the most important thing is to do what you love while also listening to your body. I love running, but I feel that God is helping me love other, healthier ways of getting my activity in as well. And for that, I am grateful! :)

Food & Fitness & Updates Galore!

Hello everyone!! I hope everyone had a wonderful weekend. I can't believe Monday is upon us yet again. Last week was a challenging one for me. But God gave me the strength to pull through. Work was stressful and I was so happy to recharge this past weekend. And now I'm so ready to take on this new week!! I did a lot of meal prep tonight and am glad to be able to reach for healthy options throughout this week. I made my infamous sausage and tater bake, boiled some eggs, and made a new recipe with bananas, oats, and walnuts! That, and my pumpkin gingerbread recipe, will be on the blog soon!!

I'm also doing the Love Your Body challenge with Tone It Up (www.toneitup.com), and have reached 20/100 for my 100 miles by Valentine's Day challenge. Im feeling pretty good about that and hope to get more miles and toning in this week!!

But first, the foodie plan :)

Pre-workout options: Hard boiled egg Banana Oat Nut protein muffins Gluten free toast w/nut butter Banana w/nuts or nut butter

Breakfast: Oatmeal Scrambles Hard boiled egg Sausage and taters

Lunch/dinner: Sausage and taters Salads Turkey taco meat Leftovers

Snacks: Carrots w/hummus Banana Oat Nut muffins Larabars Nuts Turkey taco meat

I'm looking forward to my options for the week! I think it is so important to make sure you look forward to eating your food. Food should be enjoyed!!

And now for the workouts:

Monday: run/walk 2-3 miles, personal training session (probably leg day!), Yoga in the PM

Tuesday: Arms and cardio mix 3 miles (usually I do the bike, elliptical, and some walking) or stair master if I'm feeling brave!

Wednesday: circuits in the AM with Hanna, possible workout with the fiancé in the PM which will probably be some kind of cardio and toning!

Thursday: run 4 miles

Friday: personal training sesh #2 for this week, cardio mix 3 miles

Saturday: run 5 miles

Sunday: logbook workout from my trainer, cardio mix 3 miles

My goal is to reach 40 miles for my 100 by Valentine's Day challenge. This is kind of a big goal, but why not right?? Dream big or go home :)

I'm pretty excited about this week. I'm also a little anxious, since I struggled a bit this past week with my food choices. I know I shouldn't be hard on myself, but I also know I shouldn't overdo on indulgence. Balance is always difficult to find, but it's a journey worth taking!

I am also taking on the Tone It Up challenge this week of not weighing myself for 10 days! This means not till NEXT Wednesday! I'm pretty excited about it. I had given up the scale a bit ago, but that bad habit of weighing myself too often has crept back up on me. Why do these silly things get a hold of us? I don't know, but I know that only I am giving it the power it does NOT have.

I've also kept up with my no counting calories goal. I got my app back a few times in moments of weakness, but have quickly deleted it again. I am definitely still calorie conscious, but to be honest I do miss the structure of counting. I love numbers, planning, and figuring out puzzles, which is basically what counting became. I know, however, that it is not a very sustainable habit for me, and I hope to be able to continue on my no counting streak. I will obviously keep you all informed on the happenings in this department! :)

Ok. That's all for now! I hope you all enjoy these last few hours of the weekend!

Let's do this! Food and Fitness Plan Jan 5-11

Are you ready for the week?? I am!!! Not so much ready to go back to work after a nice weekend...but I am ready to grow, reach to goals and have a productive week. This weekend was so fun for me, I'm sad to see it end. However, I have to come to terms with the fact that work is a part of life, and I am beyond blessed to be working in a job that I enjoy and that does such great things for people! This week is super busy, I pretty much have something planned out every evening! Ps did I tell you guys I finally bought my planner! Yep, that's right, a good old fashioned planner. Paper and pen and all. It has "Faith, Hope, Love" written on it, which is always a good reminder. I transferred all of my stuffs to it this morning after some good pumpkin gingerbread and quiet time!

I want to try and use a paper planner this year and see how I do. I feel like I rely too heavily on my phone and want to not have to use it so much! Wishful thinking probably, but this is a start!

Busy weeks are even more motivation for me to figure out what and when I am going to do things. I have to make sure that I have enough time for productivity as well as rest. I've tried to find that balance this week, so we will see how it goes! Here is my food/fitness plan for the upcoming week!

Food:

Breakfast options: Hard boiled eggs Scrambles with veggies Sausage and veggies Oats with fruit and nuts Protein waffles Bars if in a rush!

Lunch options: Leftover kebab from my awesome lunch today!!

Turkey burgers Tuna sandwiches/salads

Snack/pre-workout options: Nuts Carrots w/hummus Larabars String cheese Hard boiled eggs

Dinner options: I'm meeting up with a lot of friends and family for dinners this week! I'm definitely planning on still keeping it healthy, but I'm not entirely sure what these options will be! Probably some sort of protein and veggies per usual!

Fitness plan:

I'm trying to move some of my workouts to evenings since my schedule has been tiring me out. Waking up at 4:30am is not ideal and not a way to live everyday life! Here is my tentative plan for the week. I've put AM next to morning workouts and PM next to evening workouts.

Monday: AM: tone it up arms and abs workout PM: cardio for 3-4 miles (either elliptical or treadmill)

Tuesday: AM: run 3-4 miles

Wednesday: AM: Plyometrics, then circuits with my friend Hanna

Thursday: PM: personal training session, cardio

Friday: AM: Run 5 miles

Saturday: AM: cardio, plyometrics, abs

Sunday: Random!

Wednesday and Saturday mornings are not as early for me as some other days. I also moved my personal training session to Thursday for this week to see how evenings work for me! They used to be bright and early Monday mornings. I'm experimenting with this, but also hope to gain some more rest through the process! I've found that, without proper rest, your workouts just won't mean anything. There has to be a balance of good nutrition, good movement, and good rest in order to reach good health.

Lastly, I want to continue with my resolutions of watching less Netflix shows and spend more time reading, playing the piano, and just doing other things instead! I've really been enjoying reading my Nicholas Sparks book lately (love his stuff!) and doing other things with my time. Not to say that I'm not watching any TV, because I am. But again, balance is key.

I also want to continue with my stress and worry less goals (which I definitely cannot do without the grace of God since I am such a stress case most of the time!) and want to work on my secret project. I'm hoping to have time this week with all that is going on!

Have you set a plan of goals for the week yet? Sunday night is the best time to prepare for and plan out your week! It helps me get more motivated for the week to come, and I hope it does the same for you!

Food & Fitness Plan: 12/15-12/21

Good morning everyone and Happy Monday!!! I just love the beginning of the new week; it is filled with freshness and possibility. No matter was has happened, Monday is a chance to start brand new. Leave it all behind and move forward with this new week ahead. I know that is what I need to do! I had a great weekend sprinkled with some not so great moments. But God is good and His mercies are new every morning. EVERY SINGLE MORNING! How awesome is that. Thank you, Jesus. Food Plan:

I did some heavy duty meal prep yesterday, so I am very excited about my meals this week!! I have leftover kebab for today, but tonight, I get to enjoy my Eggplant Spaghetti Squash Lasagna (recipe coming soon!)

I also made a huge batch of Parmesan sweet potatoes (I use the white sweet potatoes because they aren't as sweet as yams, while still having high amounts of vitamin A and other nutrients!)

Here are my meal options for the week:

Pre workout: - Gluten free seeded bread w/nut butter - Hard boiled egg with nuts - Banana with nuts or nut butter - Pumpkin protein bread (if I have time to bake!)

Breakfast: - Scrambles w/veggies and avocado - Protein waffles/pancakes - Quest bar (if rushed, like today!)

Lunch/Dinner - Eggplant Spaghetti Squash Lasagna - Chicken meatballs w/sweet taters - Salads - Tuna w/plantain chips

Snacks: - Carrots w/hummus or guacamole - Nuts - Larabar - Quest bar (I want to slowly step away from these, as I feel that they may be causing some digestive discomfort! I may just use up what we have and phase them out haha stay tuned)

Fitness:

Here is my plan for the week! My 10K training is embedded in here as well:

Monday: I ran 2 miles at my "fast" speed (18:48) which wasn't as fast as I wanted, but I'm tired and it's Monday. Then I had my personal training session, working on chest, triceps, and shoulders. Tonight, I have circuits with my friend Hanna!

Tuesday: 5 mile long run + abs

Wednesday: 2 miles elliptical, plyometrics, logbook leg workout from trainer

Thursday: 4 mile run (moderate speed), personal training (probably back and biceps), Hanna workout

Friday: 3 mile run moderate, plyometrics

Saturday: TIU workout + abs

Sunday: easy elliptical, toning

I'm so ready for the week! I'm feeling super motivated this morning and have a set of goals for myself apart from food and fitness to work on as well:

1. Work on special project 2. Sketch 3. Play piano 4. Take make up off every night (this may sound silly, but I am so horrible at skin care, and need to get on top of this ASAP!)

I am hoping for a productive, fun, and restful week! Have you set your goals yet? Make a plan and try your best to stick to it...you'll be happy you did!

Week 1: 10K Recap

Well, my first week of training came to an end yesterday! Even though it wasn't exactly how I wanted it to be, I am still pleased with my performance and my times! I wasn't able to get my long run in, or my second plyometrics workout, but other than that, it was a great week!

I ran a total of 12 miles this week. I did plyometrics on my 4 mile run day. I had planned on doing it on another day in between runs, but just couldn't fit it in! I'll have to plan more carefully for next week!

On my long run day (the 5 miles which turned into 3 miles), I only made it to 3 miles. I was tired, not feeling well, and my legs were extremely sore from leg day! I'm disappointed that I couldn't do the 5 miles, but there is always this week to try again!

I'm happy with how training has been going so far and can't wait to see what this week will bring! Stay tuned for my food and fitness plan post coming soon!

Work Hard, Stay Humble: Daily Manna 12/8/14

I miss these daily posts I used to do. For me, writing is like therapy. It's such a natural outlet for me. I've always been a big reader and writer. I miss writing about my days and reflecting on what went on and what I experienced. I want to start doing these posts again whenever I can. I want to write more. I want to reflect more. I want to remember all of God's blessings each and every day. Like this morning, it was a blessing to be able to wake up. It was a blessing to read my Bible while sipping on some warm lemon water in the stillness of my home. It was a blessing to greet my dad as I ate some delicious gluten free gingerbread to gear up for my workout. It was a blessing to be able to run with the legs God has blessed me with. Legs that can move, run, bend, and withstand some pain in order to become stronger.

I am so blessed to be able to move and I never want to forget that. This morning was my first day training for my 10 K that is coming up in 10 weeks. I followed my training plan, and followed it up with a killer back and biceps workout with my trainer. I worked hard, but must remain humble because I know it is all by God's strength and grace that I am even able to move.

Here is my day 1 training update:

This morning's run went great! I was able to do a few intervals but didn't push too hard or too fast since this was a moderate (M) run. I was so happy with my time! I also did some ab work which consisted of a plank, some ankle grabbers, and flutter kicks. And, most importantly, I stretched!!! It felt great and I definitely need to do it more often.

For breakfast, I made a quick sausage and sweet potato casserole while I was getting ready. I love making this dish because it lasts a few days and tastes amazing!

I thought I would be late to work, but I was early. I was so stressed for nothing! I realized that I tend to get worked up over things, and 90% of the time, those things never happen. I really need to destress and not take little things as the end of the world!

Work was pretty busy which helps it go by super fast! I had some carrots and hummus on my break, then had my usual turkey burger and salad for lunch.

This has been my easy go-to lunch on Mondays if I am short on time for meal prep on Sunday night. I can fry up this burger in no time; and paired with a salad...it's delicious! Weekends have been jam packed for me recently, so it is nice to have an emergency healthy meal always on hand! I keep the Trader Joe's turkey burgers in my freezer at all times.

I got hungry around 4pm so I had a yummy quest bar!

These bars are such treats, and yes they do have a few "iffy" ingredients, but they have a good amount of protein for when I don't have time to eat a chicken breast. Ideally, I would love to just eat a chicken breast. I would love to have a completely clean week one of these weeks and not have any convenience foods, just to challenge myself. Because I'm sure it's possible. But life is life and you make the most of the options you have. And today, my best option (as Christmas cookies were staring at me in the break room) was a quest bar!

I got home from work around 5:45 and wasn't too hungry for dinner. I had defrosted some chicken so I decided to make some Parmesan garlic sautéed chicken for lunch tomorrow and the next day. I ended up having some yummy gluten free crackers and hummus for dinner while cooking...totally acceptable in my opinion!

Andddd a gluten free banana chocolate chip protein cookie too (recipe coming soon!) I will also post the recipe for the chicken (so many things to do!) It was very easy to prepare and it tasted delicious (I had to have a few bites!) I can't wait to gobble it up tomorrow!

And now...for some rest and relaxation time with my parents. Something I have been looking forward to all day! It was a day full of hard work, patience, and relying on God through it all!

First Week of 10K training! Food & Fitness Plan 12/8-12/14

Hello all! I am sooooo excited about this coming week! Not only are we getting closer to Christmas, I am officially starting my 10K training this week! I posted a couple of days ago about my training plan, and this week will be week 1. I'm excited to see how actually following a plan that not only includes running, but also strength and endurance training, will effect my training and proneness to injury. I am so excited about meal prepping this week because my friend Hanna and I are planning to go grocery shopping Wednesday! I LOVE GROCERY SHOPPING! And especially going with someone else and taking your time and discovering all these new foods. I'm a nerd and I know it, but I love it!

Here are my meal options for the week:

Pre workout: * gingerbread bars * hard boiled eggs w/nuts * banana w/nuts or nut butter * gluten free toast w/nut butter

Breakfast: * sausage and taters * scrambles/hard boiled eggs * waffle/pancake Wednesday! * quest bar (if in a hurry!)

Lunch/Dinner: * turkey or beef patties * turkey/mahi mahi burgers * sausage and taters * healthy Parmesan chicken (I want to experiment with a recipe I've been concocting!)

Snacks: * hummus with carrots or GF crackers * Larabars or quest bars * fruits/veggies * nuts * banana chocolate chip cookies (recipe coming soon!)

Fitness Plan:

**F means fast/short run, M means moderately paced, and L means long endurance run. See 10K training plan post for more details!**

M: 3 mile M run, abs, personal training session T: 4 mile M run, plyometrics, circuits with Hanna W: Circuits with Hanna, abs Th: 2 miles F (intervals), personal training session F: Log book workout from trainer, lateral elliptical, plyometrics S: 5 mile L run Sun: rest?

I'll share my progress with my training and let you all know how it goes! I'm looking forward to getting started and seeing how my runs improve with this plan!!

Lastly, this is my inspirational quote for the week:

Humbleness is something I pray for, as well as the worth ethic to work hard and do it all for God's glory! I also want to enjoy my work and be kind to everyone I come into contact with. These things are only possible through God and His work on my heart.

Well, I'm off to an early start this Monday morning and headed to the gym! I hope you all have a great Monday and a good start to the week!

10 Week 10K Injury-Proof Training Plan!

Good morning everyone!! I can't believe it is already Friday. This week flew by for me. But I'm not complaining, because it's almost the weekend! I'm hoping to get some good rest and relaxation in, and of course, get some wedding stuff done! As many of you know, I signed up for a 10K that is on February 15, 2015! I'm so excited for this race. I've done numerous 10Ks and half marathons, but since injuring my knee/hip a year ago, I've been dialing back my running BIG TIME. And, it's been hard. I'm one of those crazy running-lovers that would run every day if my body could take it. And that's exactly how I hurt myself. Before my injuries, would run 6-8 miles daily, no stretching, and no strength training. I would run all day every day (practically). Over-training hurt my joints, and my injuries were directly related to my lack of stretching, lack of strength, and running too long and too frequently, with NO REST. SO, this time, I am determined to not hurt myself while enjoying running again. I miss running and training for an event, so I am incredibly excited about my 10K! There are about 10 weeks left until February 15, so I have developed a 10 week 10 K training plan that is injury proof! I am using my past experiences to fill in the missing pieces of my training plans in the past. I will start my plan this coming Monday, so I decided to post it now so if anyone wants to join, you will have it available!  But, as a disclaimer, I am NOT a personal trainer, nor do I have any fitness certification. All of this is just from my past experiences running races. I hope you all can join me and we can learn together!!

I have a few rules in order to keep myself in check, as well as a split between fast, moderate, and endurance-based runs! I'm so excited to share this plan with you all and I hope it will be of some help to someone out there!

First of all, I've set some training rules for myself that I am going to aim for. I don't want to be running every day as I used to do in the past. I want to put a cap on my distances, and how many times a week I plan to run my longest distance. I definitely want to get into the habit of stretching after each run, and ideally every day. I am a horrible stretcher and need some motivation in this area!

The speed work I plan on doing won't be anything too crazy.

I want to do more plyometrics/jumping exercises. These exercises help your heart develop more strength and endurance. Some of these exercises include squat jumps, burpees, and jump/plyo lunges. I am not too experienced with plyometrics yet, but I am hoping some research and You Tube will give me some more ideas! I will aim to do these plyometric workouts on my moderate run days.

These will be the 3 types of runs I focus on. On my fast runs (F), I will go my shortest distance and try to go all out. These will be when I also practice my sprinting intervals (going really fast for 30-60 seconds at a time). Sprinting speeds are different for each person depending on your running background and endurance levels. I will go based on what tires me out, and keep challenging myself from there! Below, in my running schedule, the runs with an "F" are my short and fast runs of the week!

My moderate runs (M) will be 3-4 miles long and will just be at a comfortable speed. I will not push myself too far, but just at a normal speed with a few intervals thrown in there. Below, the runs with an "M" are my moderate runs for each week.

Lastly, the long, endurance runs will be 5-6 miles long (almost the distance of a 10K) and will be run at an even more comfortable speed than the moderate runs. I will not necessarily be running for time (maybe more towards the end of my training!) but will just develop endurance with these runs. Per my rules, these runs will only be run once a week! Below, the runs with an "L" are my long, endurance runs of the week!

I am pretty excited to start my plan! On my weekly food/fitness posts, I'll also write about which plyometric and interval workouts I do, or plan to do. This is the first time I am following a strict plan. In the past, when I would train, I would just run as far and as fast as I could every time I ran, and obviously, it wore me out! If anyone wants to join me, leave me a comment and let me know! You don't necessarily have to be training for an event to follow a plan. This plan would be perfect for beginner-moderate runners and will help develop running skills in a safe and progressive manner.

Happy Friday, all!

- TV :)