Quality Over Quantity

How much exercise is enough? Many say, “If you work out 30 minutes a day, three to five times a week, you’re good!” But is that right? Well, it’s not as simple as that. How long we exercise, isn’t as important as the quality and intensity of our exercise.

It’s not enough to say, “If I just put in the time, I’ll get healthier.” That’s like believing you’ll lose weight just by standing around the salad bar. It’s not the time you spend that matters most, it’s what you do with it. Instead of aiming for a set number of minutes, you should focus on making your workouts count.

Making your workouts count means putting effort into exercises that challenge your body. Activities like sprinting, biking up a steep hill, or lifting weights require more from your muscles and lungs, giving you better results in less time compared to just walking or light jogging.

High-Intensity Workouts Work

When you work out harder, your heart, lungs, and muscles all have to level up. This doesn’t just help you burn calories, it makes your whole body stronger and more efficient. By the way, you don’t need to spend hours doing it. A short, tough workout can do more for your health than a long, easy one.

Now, don’t get me wrong. A nice walk or an easy bike ride is better than nothing, especially if you’re just starting out or need a rest day. But if you’re looking to get fitter, stronger, and healthier, those high-intensity sessions are where it’s at.

Quality Over Quantity

Think about it like cooking. You can throw together a quick sandwich, or you can spend the same amount of time making a delicious, balanced meal. Your workouts are the same way. Spending 20 minutes doing focused, challenging exercises is better than an hour of mediocre effort.

For instance, instead of jogging at the same speed for 30 minutes, try this:

1. Jog lightly for 2 minutes to warm up.

2. Sprint as fast as you can for 30 seconds.

3. Walk or jog for 1 minute to recover.

4. Repeat that 6 times.

In less than 20 minutes, you’ve done something amazing for your body. Boom!

Track Your Progress

It’s important to use real data to see how you’re doing. This can be things like how much weight you can lift, how fast you can run a mile, or how your heart rate changes during exercise. Don’t just guess or rely on how you feel. Measure it.

Start Where You Are

If high-intensity workouts sound scary, don’t sweat it. You don’t have to jump straight into the deep end. Start with what you can handle and slowly build up. The key is to challenge yourself just a little more each time. You’ll be surprised how quickly you improve.

Here’s the Deal

Exercise isn’t about checking a box or hitting a magic number of minutes. It’s about pushing your body in smart, focused ways that will make you stronger and healthier. So next time you’re planning your workout, think about what’s going to give you the most bang for your buck, not just what fits into a time slot.

Your First Marathon Training Plan

Every year, usually in January, I hear someone say, “I’m going to finally run a marathon this year.” Running a marathon is in many people’s bucket list. But most don’t realize what it takes to train for the event.

Training for a marathon is like gearing up for the adventure of a lifetime. It’s thrilling, tough, and many times, overwhelming. Having run two, I’ve lived through the highs, the lows, and those “Why did I sign up for this?” moments. But let me tell you, the feeling of crossing that finish line makes every step worth it.

For me, each of my marathons was a completely different adventure yet similar at the same time. One was cold and rainy, with runners battling hypothermia. The other was sunny and sweltering, with some succumbing to heat exhaustion. Though the weather couldn’t have been more opposite, my experience during the races was similar. I felt strong and confident through the first 13 to 15 miles, but then, bam! I hit the infamous “wall.” That’s when the self-doubt inside my head crept in. “Can you finish this?”

Here’s how I powered through. I played mental tricks on myself. I’d break the race into chunks thinking, “Just get to the next water station,” or, “Three miles is just a 5K. You’ve done that a bunch of times.” These mini-goals kept me moving forward. Another trick is to smile, even when it hurts. Smiling can make your brain think you’re having fun, even if your legs are screaming otherwise. It works!

Building Your Training Plan

I ran a lot when I was younger, but I’m not a natural runner. So before I trained for my first marathon, I scoured the internet for training schedules and tips. Here’s what I learned…

Most marathon training plans are 16 to 20 weeks long. That’s about four to five months of preparation. If you’re starting from scratch, you’ll want to build a base first. Run 15-20 miles per week consistently before diving into marathon training.

Here’s a simple plan for beginners to kick off your journey:

• 4 running days: Easy runs, a mid-length run, and the all-important long run.

• 1 cross-training day: Hop on a bike, go for a swim, or do yoga to give your running muscles a break.

• 2 rest days: Rest is not slacking. This period is when your body gets stronger.

Sample Week:

• Monday: Rest

• Tuesday: Easy run (3-5 miles)

• Wednesday: Cross-training (bike, swim, or yoga)

• Thursday: Mid-length run (4-6 miles)

• Friday: Rest

• Saturday: Long run (start at 6 miles and build up to 20 over the weeks)

• Sunday: Recovery jog or walk (2-3 miles)

The Long Run Is the Key

The long run is the cornerstone of marathon training. It builds endurance and teaches your body what it feels like to keep going when you're tired. Start with 6 miles and increase by about a mile each week. Every third or fourth week, scale back for recovery. By the end of training, aim to hit at least one or two long runs of 18-20 miles. You don’t need to run the full 26.2 in training. Save that magic for race day.

Tips for Success

Do's

1. Listen to Your Body: Feeling tired or sore? Take an extra rest day. It’s better to skip one run than risk injury.

2. Invest in Good Shoes: Start with a new pair of running shoes early in training and consider getting a second pair to rotate.

3. Practice Nutrition: Use your long runs to test energy gels, chews, or snacks so you know what works for you on race day.

4. Stay Hydrated: Drink water throughout the day and during runs longer than an hour. If it’s hot, add electrolytes.

5. Taper Before Race Day: Reduce mileage in the last two to three weeks before the marathon so your body can recover and be fresh.

Don’ts

1. Don’t Skip Long Runs: These are non-negotiable! They prepare you mentally and physically for race day.

2. Don’t Overdo It: Avoid increasing mileage by more than 10% per week. It’s a recipe for injury.

3. Don’t Try New Things on Race Day: No new shoes, clothes, or food! Stick with what worked during training.

4. Don’t Start Too Fast: On race day, it’s easy to get caught up in the excitement. Pace yourself and stick to your plan. It’s a marathon, not a sprint.

Race Day Prep

The night before:

• Lay out everything—clothes, shoes, bib, fuel—so there’s no morning panic.

• Eat a familiar meal with carbs (hello, pasta!) but don’t overdo it.

On race morning:

• Eat a light breakfast 2-3 hours before start time (like toast with peanut butter or oatmeal).

• Arrive early to soak in the atmosphere and avoid stress.

During the race:

• Stick to your fueling plan (e.g., gels every 45 minutes).

• Break it into chunks—think of it as four 10Ks plus a victory lap!

Final Thoughts

Training for a marathon is as much about mental toughness as physical fitness. There will be days when you don’t feel like running. That’s normal. But remember why you started and take it one step at a time. You’re doing something amazing. So get running, have fun, and above all, don’t quit!

Top 5 of the Week

Top 5 Morning Habits for a Healthy Day

1. Drink a Glass of Water First Thing - After 7–8 hours of sleep, your body needs water to wake up fully and kickstart your metabolism. Drinking a glass of water first thing flushes toxins and energizes you.

   • Pro tip: Add a slice of lemon for extra flavor and vitamin C.

2. Move Your Body—A little movement in the morning gets your blood flowing, improves flexibility, and gives you an endorphin boost, so you can start the day feeling great. Whether it’s stretching, yoga, or a 10-minute workout, it all counts.

   • Pro tip: Even 5–10 minutes of movement makes a difference.

3. Eat a Balanced Breakfast - Skipping breakfast can leave you sluggish and more likely to snack on unhealthy foods later. Opt for a meal that combines protein, healthy fats, and fiber to keep you full and focused.

   • Pro tip: Combine protein, healthy fats, and fiber for a satisfying meal (e.g., eggs, avocado, and whole-grain toast).

4. Plan Your Day - Setting a plan for your day reduces decision fatigue and helps you feel in control. Write down 2–3 key tasks or goals you want to accomplish. Knowing your priorities keeps you focused and productive.

   • Pro tip: Use a planner or app to prioritize 2–3 key goals for the day.

5. Practice Gratitude or Mindfulness - Taking just 5 minutes to reflect on what you’re grateful for or practicing mindfulness can shift your mindset to positivity. A calm, focused mind is your best tool for tackling challenges.

   • Pro tip: Spend 5 minutes journaling what you’re grateful for or meditate to center your mind.

LA Strong!

Our hearts go out to everyone impacted by the devastating fires in Los Angeles. During this difficult time, we’re keeping the affected communities, firefighters, and first responders in our thoughts and prayers.

If you’d like to help, the Red Cross is on the ground providing relief. You can join their efforts by donating. Every little bit helps support those in need. Click on the link below:

Stay safe, stay strong, and let’s all come together to support our neighbors in this time of need.

Quote of the Week

“Do not go where the path may lead; go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

Answer to Last Week’s Trivia

Which freezes faster, hot or cold water? Hot (sometimes)

According to the Mpemba effect, hot water can sometimes freeze faster than cold water under many different conditions. This phenomenon has been known for centuries and was described by Aristotle, Bacon, and Descartes. However, it wasn’t brought to modern science until 1969 when a Tanzanian high school student named Mpemba introduced it.

Trivia Time

What is the national animal of Scotland?

Stay tuned next week for the Answer.

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