TRAC’s Tuesday Tip
Issue 10: September 25, 2012
Fitness Tip:
Add strength training to your exercise routine!
Strength training doesn’t need to take hours out of your day. Try this
quick routine that hits every muscle in your body and only takes 5
minutes to complete.
http://www.fitnessmagazine.com/workout/express/5-minute/hitevery-muscle-in-5-minutes/?page=1
Here are a few basic tips when it comes to strength-training:
1. Warm-up before you begin lifting weights so your muscles
are warm and your joints are lubricated.
2. Don’t work the same muscle groups (ie arms legs, back) on
consecutive days.
3. If you are looking to gain strength, you want to perform
fewer repetitions of a higher weight. If you are looking to
gain endurance, you want to perform more repetitions (and
more sets) at a lower weight.
4. Maintain good posture and go slow so that you maintain in
control of your body. Go through the complete range of
motion.
Couch to 5k
Week 5:
September 23-29
Week 6:
September 30October 6
Workout 1
Brisk five-minute warm-up
walk, then:
-Jog ½ mile (5 minutes)
-Walk ¼ mile (3 minutes)
-Jog ½ mile (5 minutes)
-Walk ¼ mile (3 minutes
-Jog ½ mile (5 minutes)
Brisk five-minute warm-up
walk, then:
-Jog ½ mile (5 minutes)
-Walk ¼ mile (3 minutes)
-Jog ¾ mile (8 minutes)
-Walk ¼ mile (3 minutes)
-Jog ½ mile (5 minutes)
Workout 2
Brisk five-minute warm-up
walk, then:
-Jog ¾ mile (or 8 minutes)
-Walk ½ mile (5 minutes)
-Jog ¾ mile (8 minutes)
Workout 3
Brisk five-minute warm-up
walk, then jog two miles (or 20
minutes) with no walking
Brisk five-minute warm-up
walk, then:
-Jog 1 mile (10 minutes)
-Walk ¼ mile (3 minutes)
-Jog 1 mile (10 minutes)
Brisk five-minute warm-up
walk, then jog 2 ¼ miles (or 22
minutes) with no walking
TRAC’s Tuesday Tip
Issue 10: September 25, 2012
To see the whole plan, go to
http://www.coolrunning.com/engine/2/2_3/181.shtml
Food tip:
There are lots of fresh, local veggies still in season. Check out your
local farmers market before they shut down for the season! Check
out http://www.livingpittsburgh.com/2012/05/2012-pittsburghfarmers-markets/ to see a pretty comprehensive list of farmers
markets in the Pittsburgh area. Some close in September or October,
so watch the dates.
Or, take a trip to an apple farm! Many local farms offer apple
picking as well as hay rides and other fun kid and adult activities. We
all know the health benefits of eating apples… but it’s also a great
way to get out and enjoy the beautiful fall weather.
Have too many apples and don’t know what to do with them? Try
making baked apple chips:
1 1/2 tablespoon of cinnamon
1/4 teaspoon nutmeg
1 tablespoon sugar
1/4 teaspoon kosher salt
3 apples
Kid’s Chance of PA 5/10K Walk/Run in South
Park on October 27
Cost: $20 if you register before 10/12
(includes registration and a commemorative
t-shirt)
To Register: fill out form or go online to
www.KidsChance5k.org. Our team name is
“TRAC Stars.”
Join us for an additional race on Saturday,
October 13, the “Race for Pace 5k run/walk”
in Churchill, PA. You can register online at
www.paceschoool.org. The cost is $20.
When you register for either of these events,
please email Kristen so we can keep a
running total of who is expecting to
participate.
Preheat oven to 200F. Line two baking sheets with parchment.
In a small bowl, mix together spices and salt.
Crosswise, cut off both ends of each of the apples. There’s no need to core the apples. Using a mandoline (or sharp
knife), slice the apples as thin as possible. (Approximately 1/16″ inch). Remove and discard any seeds from the apple
slices.
Transfer the apple slices to the baking sheets, in a single layer, being sure they do not overlap. Sprinkle apple slices with
a touch of the spice mixture. Rub it in with your fingers. Bake in the oven for about 30 minutes, then flip them over.
Bake for another 30-60 minutes, or until crispy in appearance. Let cool and enjoy!
Recipe courtesy of: http://halfsqueezedlemon.wordpress.com/2011/10/25/treatsie-tuesdays-baked-apple-chips/
Mind Tip:
“Do you express more gratitude or discontent throughout your day? Do you make more positive comments or more
negative comments? Are you quick to argue back with other's simple statements or can you allow others to have theirs
and you, yours?” ~Juli Alvarado