DECEMBER 2017

Dear Me in 2018: A New Year Resolution Poem

Happy New Year, friends! This is my last blog post of 2017. I can hardly believe we are closing out another year. 2017 was a great year and I am looking forward to new opportunities and possibilities in 2018! I made some changes in my career in 2018 in order to have more time to focus on writing, training and coaching. In 2018 I resolve to put more energy and time into the things I value most.

Change can be scary, but I am taking a leap of faith and I'll just have to wait and see how it all shakes out. It feels both terrifying and exciting all at once. I'll just keep following my heart and moving forward one small step at a time (just like I advise my nutrition clients to do). 

I wrote this poem a few years ago and it seems to ring true every year. I repurposed it for 2018 to share it with you as we begin to think ahead to what we want to accomplish in the new year.

If you like my #badpoetry check out 'Twas the Night Before a Big Race, my Christmas inspired poem from runners. If not, don't worry, there are no more poems scheduled in the near future. hah.

Dear Me in 2018: A New Year Resolution poem. Save to Pinterest for later!

Dear Me in 2018: A New Year Resolution poem. Save to Pinterest for later!

I wish you all the best in the year to come. Have you started thinking about your New Year Resolutions yet? I suggest you first take the time to reflect back on 2017, then think in terms of goal setting instead of resolutions. Need help? That's what I am here for!

Ready to make lasting, sane and sustainable changes in the new year? I have a new nutrition habit coaching group starting in January. My gift to you, Take 75% off your first month to see if you like it. Spots are extremely limited. Reserve your place now.

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GET AFTER IT: 30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR

Welcome to the final Workout Wednesday for 2017! How was your year? Did you achieve your health and fitness goals for 2017? Are you progressing forward in 2018? How can I help? 

To finish off the year, I thought I'd share 30 workout ideas from 2017. Scroll through, check them out, see if there is something you want to try in 2018 and let me know how it goes. You can always tag me in your posts on Instagram @runningwithollie and Twitter @leagenders

As a reminder, my fitness dice giveaway ends soon, so get your entries in if you want a chance to win. I hope you'll continue to follow along in 2018 for new workouts for the new year!

30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR!

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Happy New Year, friends! Wishing you a healthy and prosperous 2018!

COACH LEA

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Merry Christmas From Lea Genders Fitness: Holiday Baking Recipes

Merry Christmas, friends! I hope your day is filled with time with loved ones today, so I will keep it brief. (Me? Brief? With writing? I didn't think that was possible. Ha.)

I just wanted to take a moment and wish you and yours a happy holiday and give you this gift. It's Precision Nutrition's Holiday Baking Recipe Ebook! 

Holiday baking recipes, traditional and healthy versions included. Save to Pinterest for later.

Holiday baking recipes, traditional and healthy versions included. Save to Pinterest for later.

 

The holidays are a time to enjoy, not a time to stress, feel guilt and over-analyze. So what do you do about all those holiday treats that are multiplying like wet Gremlins this time of year?

You enjoy them.

My philosophy is to worry less about what you eat between Christmas and New Years day and pay more attention to what you eat between New Years day and Christmas. Get it? It's what you do most of the time that matters. 

That's why I love this ebook from Precision Nutrition. There are two versions of every dessert, both are delicious. There is a classic version with traditional ingredients like butter, flour, milk, eggs, etc. Then there is a alternative version of the recipe made with less-processed ingredients. The idea is that you can enjoy both. We all enjoy a good dessert, especially me, so I am grateful to Precision Nutrition for this gift. 

It helps us all be a little more mindful in the holiday season. Enjoy the treat. Everything in moderation. 

No email address required to download the guide. You can add your email below in the footer if you want to be sure not to miss any future posts on nutrition, running and strength training, but not required to download this free gift. Just click below to download the PDF.

HOLIDAY BAKING RECIPE EBOOK FREE DOWNLOAD

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Happy Holidays, friends!

I still have openings for my nutrition habits coaching program in January. Learn to ditch the food rules to lose weight and feel great without diets, deprivation or extreme measures. Sound interesting? Ready to make permanent, sustainable changes in 2018? The first month is 75% off to try! Click here to see if nutrition habits coaching is for you!

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'Twas the Night Before a Big Race

If you know me or have been following my blogs for a while you may know that I have a penchant for bad poetry. I like playing with words, putting them together like a puzzle to tell a rhyming story. Someone once said to me, "Your poems are getting better." I laughed because my poems are supposed to be bad, that's the fun part. 

In the spirit of Christmas please enjoy my own runner's version of "Twas the Night Before Christmas."

'Twas the Night Before a Big Race - A runner's poem.

'Twas the Night Before a Big Race - A runner's poem.

'TWAS THE NIGHT BEFORE A BIG RACE

Twas the night before a big race and all through the house
This runner’s not sleeping, so neither's her spouse. 

Compressions were laid by the front door with care
In hopes that fresh legs would magically appear. 

The runner was nestled all snug in her bed
While visions of PRs danced in her head. 

She slept in her race gear, with shoes on the floor
So with a quick morning dash she’s out the door.

Then from the alarm clock there rose such a clatter
She sprung from her bed, hoped the lost sleep won’t matter.

Away to the race, she flew like a flash
To the packet pick-up like she was running a dash. 

The moon was the only light at the start
But she looked at her wrist and it sunk her heart.

She forgot her GPS watch, this should be expected
She’d forget her own head if it wasn’t connected.

But what to her wondering eyes should appear
But her hubby waving and flailing her gear! 

He followed behind her so lively and quick
With watch in hand, he laid it on thick:

He whistled and shouted and called out her name
"You owe me big time," he loudly exclaimed!

With great relief and her watch in hand
She was ready to run this race as planned. 

She flexed and bent, the stretch felt so good
She was off at the gun sound as fast as she could. 

And as she was running, he flew to her side
Hubby huffing and puffing, was matching her stride. 

He spoke not a word, but went straight to his work,
He’d run this race as her pacer, and he turned with a smirk

“I wanted to help you to not hit the wall!
To keep up with me, you’ll give it your all!”

As they ran through the course, along the streets,
They heard nothing but foot strikes and collective heart beats. 

They sprung through the finish in record time
Her PR achieved with her partner in crime. 

As the race was ending, with much delight,
The runners heard him exclaim as he ran out of sight...

"To all the walkers, the runners, and all the racers
In my heart, you are all age group placers!"

Merry Christmas, Friends! I hope you all have a happy holiday! 

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ROLL THE DICE WORKOUT & A FITNESS DICE GIVEAWAY

Welcome to an exciting edition of workout Wednesday! Each week I share a new running or strength training for runners workout, but his week I am sharing a unique workout idea and am giving away these fun fitness dice that I found at the store Five Below. 

These are 12-sided foam dice with bodyweight exercises on each side. Set the timer for 20 minutes and start rolling. See how many exercises you can get in during that timeframe while maintaining proper form.

I am a big believer in workout programming, structure and progression, but there is nothing wrong with having a little fun with fitness once in awhile. While I wouldn't usually assign exercises at random, it's a fun way to shake things up. Exercise doesn't have to be boring.

If you don't have these dice at home you can enter to win one or create a workout use my dice chart below with regular dice. 

Roll the Dice Workout. Save to Pinterest for later.

Roll the Dice Workout. Save to Pinterest for later.

Not everyone has these special fitness dice or access to buy them, so I transferred the exercises to the below chart so you can play with regular dice. 

Roll the Dice workout. Save to Pinterest for Later

Roll the Dice workout. Save to Pinterest for Later

Always progress or regress the exercises as necessary for your fitness level. For example, if jump squats or jump lunges are too advanced (or hard on your joints), then replace with regular squats and lunges. If 15 burpees are too many (that's a lot of burpees!) then do 10 or 5 instead. Exercise is not all-or-nothing. Do what you can. Always adjust to your own fitness level. It's not a good idea to blindly follow workouts on the internet (or on fitness dice). Know your limits. Push yourself but use common sense. Deal? Deal. 

Download a printable version of this workout or save to Pinterest for later.

Download a printable version of this workout or save to Pinterest for later.

Do you want to win a foam fitness dice? It's easy. It only takes one entry to win. Follow me on social media or share this post for additional entries. You must claim your entries in the raffle form below. Good luck. Winner must reside in the United States. Winner will be randomly drawn from all entries. All winning entries will be verified as completed. Inaccurate or unverified entries will be disqualified. If a winning entry can't be verified it will be disqualified and a  new winner will be drawn. Winner will be notified by email. Winner has three business days to respond to email notification or a new winner will be drawn. Prize will be shipped from Fort Worth, TX within one week of contest end. Lea Genders Fitness paid for prize and will cover shipping costs. Odds of winning depend on the number of entries.