Tag Archives: couch to 5k

The Watermelon: 92% Water + 8% Delicious Healthy Goodness

watermelonMost people think that watermelons contain only sugar and water…It’s true…well…sort of… Watermelons are made mostly of water, 92% water, actually.  But, that last 8% contains some super awesome and important nutrients that your body craves!

(click on the image for more info on watermelon!)

Watermelon

Watermelons are part of the Cucurbitaceae family, which also includes cantaloupe and honeydew, as well as squash and pumpkins. While they taste extremely sweet, watermelons are relatively low in calories, contain no fat, and contain fiber, which assists digestive processes.

watermelon-slicesWatermelon has more lycopene, which is thought to decrease the risk of prostate cancer and heart disease, than any other fruit or vegetable, and is also a good source of vitamins A and C, which are both good for your skin. Watermelon contains choline, a nutrient that plays an important roll in a lot of bodily processes including sleep, memory, nerve impulses, and muscle movement.

The “water” in watermelon is full of electrolytes and makes for a great refreshing post workout snack! Not only is it delicious and hydrating, but it also contains the amino acid, L-citrulline, which is thought to reduce muscle soreness.

watermelon-info

(Click on the image for more info on watermelon!)

References

http://www.medicalnewstoday.com/articles/266886.php

https://www.organicfacts.net/health-benefits/fruit/watermelon.html

http://www.watermelon.org/

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FLAVOR RUN CONNECTING WITH GREAT LOCAL BUSINESSES – TICKET GIVEAWAY for PHOENIX with i ROCK THE BOOTS

One of the primary missions of Flavor Run is to support local charities and connect with great local businesses. And we love it when these two goals are aligned. We are very excited to have on board as sponsors i Rock the Boots for our Phoenix event!

i Rock the Boots is a t-shirt company founded by female veterans, for female veterans. They provide quality apparel that embraces the strength, yet femininity of women who selflessly serve. i Rock the Boots donates a portion of their proceeds to organizations that provide assistance to female veterans; women who may be homeless, in transition, or women dealing with trauma.

iRocktheBoots

As well as their awesome products, the website also includes; featured heroes, veteran resources, a great blog, and even to opportunity to submit your hero stories! Make sure you check out i Rock the Boots! irocktheboots.com

i Rock the Boots has also helped us put together a giveaway – 3 flavorlicious people will win a ticket to the event!

Click the link below, and do one of the following; post the link to this blog on your Facebook page, or go to @flavorrun on Instagram find the photo from this blog and repost!

ENTER HERE

Winners will be announced February 23.

Flavor Run and i Rock the Boots look forward to seeing you all on Saturday, February 28th, at Estrella Lakeside, Goodyear. If you are not one of our lucky winners, you can use the i Rock the Boots discount code below for 30% off!

I-Rock-the-Boots

www.flavorrun.com/locations/phoenix

Family Fun! Delicious Run!

Announcing Giveaway Winners & the 4th Annual onbikes Winter Wonder Ride!

The Flavor Run Team loves supporting local events!

onbikes is a Tampa-based 501(c)(3) non-profit organization on a mission to provide at-risk kids with an experience no one should be denied…their first bike. They have an AWESOME upcoming event during the winter holiday season!

Logo

Put on your finest reindeer themed gear and polish your spokes! Enjoy a scenic bike ride through the heart of downtown, along the waters of Bayshore Blvd. Try incredible food from local vendors and dance the night away at our famous post-ride celebration. Proceeds from the 4th Annual Winter Wonder Ride go towards the purchase of bicycles and helmets for at-risk kids throughout the Tampa Bay area this holiday season.

Important info:

  • Date: Saturday December 13, 2014
  • Time: 2-10:30 pm
  • Location: Curtis Hixon Waterfront Park (600 N Ashley Dr, Tampa, FL 33602)

General Admission: Ticket price includes: entrance to The 4th Winter Wonder Ride, an exclusive event-only 4th Annual Winter Wonder Ride t-shirt, and access to some of the best food, beverage and live entertainment the local community has to offer.  Price: $50 (Day Of: $60)

 VIP TicketsYou get everything included in general admission plus: access to the exclusive “Reindeer Lodge” where you will enjoy complimentary seasonal brews courtesy of Cigar City, free wine by Gallo Wines, vodka by Titos, and choice food options at no additional cost, and special VIP bike parking.  Price: $100 (Day of: $150)

DISCOUNTUse the code FLAVOR and save $10 on General Admission or VIP Tickets!

Sparkle-Orlando

WINNERS OF THE FLAVOR RUN ORLANDO GIVEAWAY!

Congratulations to Tracey, Cassandra, and Brittany on each winning an entry to the Flavor Run Orlando –  MORNING event!
Congratulations to Cat, Thomas, and Debbie on each winning an entry to the Flavor Run Orlando – AFTERNOON event!

*Winners will receive an email from the Flavor Run Team on how to receive their FREE TICKETS! Thanks to everyone who participated!

Running your 1st 5K

Taking that first step into the running community is often somewhat overwhelming – There is soooooo much literature (websites, magazines, books, etc.) on how to train, prevent injury, increase your speed, increase your milage, when to stretch, what to eat…the list goes on. For someone who is interested in becoming more active, improving her/his fitness, or just excited to try something new, it’s easy to run back to the couch!

The Flavor Run Team has  put together a basic, simple step-by-step process on how to start your fitness journey and complete your first 5K.

*Please note that we are NOT medical doctors and any specific health concerns should be addressed by a qualified professional. Click here for additional information on when you should receive medical clearance from your doctor before you engage in physical activity.

1.  Be Safe.

Runners & walkers must be aware of their surroundings. Cars, bicyclists, mean dogs, potholes and the occasional “Bad Guy” are a few potential threats posed to runners.  But these threats can be minimized easily by taking a few safety precautions:

  • Work out with a friend, and let someone know where you are headed.
  • Run/walk during the day and/or wear a light after sunset.
  • Always run facing traffic. This makes it easier for cars to see you, and vise versa.
  • If you are going to wear headphones, keep the volume low enough so that you can hear your surroundings.
  • Bring your phone and form of ID with you in case of emergency.
  • Obey traffic lights and signs (yes, this should be common sense, but important nonetheless!)

2. Select proper footwear.

There are so many running shoe options and it’s just a matter of finding the best fitting shoe for you. Many running stores have sales associates trained to help you select the perfect shoe.  You can also read online shoe reviews to help you understand what features you may or may not be interested in. Here are a few resources to start with:

3. Select a running plan and stick with it.

Find a training plan that suits you and most importantly, follow the plan.  Training plans are designed to prepare you for your race, while minimizing injury.  If your plan says to “Run/Walk 2 miles at an easy pace”, DO NOT sprint 4 miles that day – Your body may not be ready!

Here are a few beginner training plans (if these don’t fit your goal or current fitness level look online or consult a professional for additional advice):

Also consider group training, offered by many local running groups and running stores. Group runs are great if you need some extra motivation! Plus, you’ll meet other runners and a lot of pretty cool new friends 🙂

4. Practice good running form and monitor your body for injury.

There are many running guides, professional athletes, and experts that teach a variety of approaches to proper running form. As a new runner, it is important to be aware that there are many successful approaches to proper running form and many also hold some common themes including keeping a short, quick stride or high cadence (number of steps per minute), mid-stride strike (not heel striking), and relaxed upper body.  There is a ton of literature on proper running form:

5. Hydrate, Hydrate, Hydrate!

Ok, you’ve heard it how many times?! Yes, it’s important to stay hydrated.  Dehydration = Bad News. Blah, Blah, Blah, Blah… It’s common sense that hydration is SUPER important in hot weather. But just because our days are getting a little cooler now that winter is coming, staying hydrated is still important and can improve your workout performance.

What happens when you get dehydrated?

“When you sweat, your blood volume decreases, so less blood returns to your heart. As a result, the amount of blood your heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must run at a slower pace.” – Pete Pfitzinger, 1 June 2001; http://www.runnersworld.com/drinks-hydration/defeating-dehydration

There is a lot of new research out about hydration, when to hydrate, how much, etc.  For long-distance runners and professional athletes, these studies and the ongoing debate on hydration is very important.  However, for those of us who run/walk and strive to increase our fitness level recreationally, we can focus on keeping some basic habits:
  • Carry a water bottle to work and drink when you feel thirsty.
  • Aim to drink at least 60 oz of water a day (spread out through the day).
  • Hydrate before and after your workouts, and when you feel thirst.
  • Hydrate with water and/or sports drinks.  While sports drinks are absorbed into your body faster (due to osmolality) and provide helpful nutrients, many contain high amounts of processed sugar.

6. Fuel your body.

It’s simple math: the more exercise you do, the more calories you burn! This is why running/walking is a great option for weight loss.  But even if you are looking to drop some pounds, it’s still important to fuel your body for your next workout. Select your foods wisely to ensure you are eating the right amount of protein, carbohydrates, and even fats!  Check out the links below for some helpful hints:

7. Allow your body to recover.

It’s important to take a break! It’s true, a day of rest can be just as beneficial for your body as a hard workout!  Additionally, stretching and yoga are great ways to increase flexibility and prevent injury!

8. Most importantly, HAVE FUN!

Yes! This is supposed to be FUN!!!! No question, your first 5k will be challenging. But with that challenge will come a feeling of accomplishment and pride! Your endorphins will be flowing and you’ll have butterflies in your stomach – And, yea, you might be feeling a little bit of “Am I REALLY ready for this?!” along with all of the excitement…and that’s ok!  YOU ROCK!Girlfriendology-no-matter-how-slow-you-go