You Gotta Cross Train

Running. Running. Running. That is all most of us can think about as we prepare for an event. No matter the distance you plan on running, cross training is important. Today we share with you some ideas for how exactly to cross train and why you should cross train.

Let's start with, why should you cross train:

• repetitive movement, of any kind, can fatigue your muscles and without rest, prohibit repair and growth of muscles, leaving you tired and unable to progress in your training. Repetitive movements can also very easily lead to injury.
• cardio alone will only take you so far - lifting weights will not only strengthen muscles, it boosts your energy and metabolism.
• prevent burn out by mixing up your activities. If you do the same thing every day your enjoyment of your workouts may fade, so keep it interesting.
• it will improve your overall athletic ability, Mixing things up will make your body work multiple sets of muscles and train your heart and lungs in different ways, making you a well-rounded athlete.

Ideas for non-running days:

• LIFT! Not just lower body, but upper body too. Easiest way to start lifting - schedule a FREE Fitlinxx appointment with the Fitness Team at your local Y. They will get you set up on all the machines based on your goals. Don't have access to weight lifting and cannot join us at a Y? Try these body weight exercises (pick one from each section and perform five rounds).
• Swim even if just for 20 minutes it is great for your body and mind.
• Take up yoga whether at home using youtube videos or at the Y, yoga will balance you out and lengthen and strengthen your body.
• Kickboxing - either at the Y or at home this workout is sure to get you moving in lateral patterns and using your upper body as well.
• Play with your kids (or your friends' kids). Running around with them or playing on the playground does count as exercise!
• Stretch while you watch TV or while on the phone at work.

How will you fit this all in? You do not have to do everything on the list, but be aware of how much time you are spending on one type of work out. Take a calendar and plan out all your work outs between now and Thanksgiving morning, being sure to take at least one full rest day a week.

Fundraising Tips from the Pros

Start your fundraising adventure today and help Give Every Child a Chance through Y programs like these:

Tips from the pros to help you get started!

Recipe: Cinnamon Bun Popcorn

Something about Fall has us thinking POPCORN! And this four ingredient popcorn makes a great snack with over 20 grams of protein per serving.

This is made to serve one.

Popcorn

1. 5-6 cups air popped popcorn (using the paper bag method/stovetop or instant package)

Cinnamon Bun Mix

1. 1/2 tsp cinnamon
2. Pinch sea salt
3. 1 scoop vanilla protein powder (optional)*
4. 2 T+ granulated sweetener of choice (I tried coconut sugar, a stevia granulated blend and standard white sugar)**
5. Coconut oil cooking spray (sub for any spray of choice - can use water but see notes)

Instructions

1. In a small mixing bowl, combine the cinnamon, sea salt, protein powder (if using it), granulated sweetener and mix well.
2. Pour your popcorn in a large bowl or extra large paper bag. Spray with the cooking oil spray to cover the popcorn.
3. Pour the cinnamon bun mix over it and shake well until combined- If it isn't sticking well, add a dash more cooking spray.
4. Enjoy!

Notes

1. * I recommend using a blended protein powder or vegan brown rice protein powder
2. ** Adjust to taste. My protein powder was sweetened so I kept it at 2 tablespoons.
3. If you use water, you need to eat your popcorn immediately to avoid it getting soggy.

By Arman @ thebigmansworld

Fundraising: Sharing Your Page

Fundraisers for the Y Turkey Trot Charity 5K are off to an incredible start! Every single one of them has chosen to put more "thanks" and "giving" into Thanksgiving and we are so thankful.

After your fundraising page is created you need to share it, but how do you do that? Let's make things happen!

1. Log into your fundraising page here. (Top right-hand corner).
2. Click on "View" next to your fundraising page listed under "My Fundraisers". (This will take to your Y Turkey Trot fundraising page.)
3. Scroll down to right under your thermometer and there you will find three options for sharing your page!
4. Share on Facebook by clicking the "Share" button
5. Tweet using the "Tweet" button
6. The email is the most important button of the three. Click "Email" and a new page opens.
   
7. Type in email addresses.
8. Edit the appeal email we have written for you.
9. Click "send" and smile.
10. See donations come in.
11. Thank donors!
12. Repeat as needed.

More fundraising ideas shared next week, but for now, work on emailing your family and friends - they will be happy to support you.

Show Your Turkey Trot Pride!

By fundraising for the Y's Give Every Child a Chance campaign through the Y Turkey Trot Charity 5K you are helping us serve more children in our community. We currently have children, whose families are living at or below the Federal Poverty Level, on our financial aid waitlist. By asking your family and friends for support you will not only help these children get into the life shaping programs they need, you will also earn some Y Turkey Trot Charity 5K swag! Register today to get started and be rewarded with these gifts:

Best Blenders Under $50

Although it is quite cool in Maryland, smoothies are a great way to enjoy breakfast or a snack on the go, but we all know how disappointing it can be when your smoothie is full of unblended ice cubes. We also know that you do not necessarily want to spend hundred of dollars for a high-end blender. Here are some blender options under $50 for you to consider as you look to add more fruits and vegetables to your diet.

Ninja Master Prep (QB900B) - $35.99

• 1,709 five stars on Amazon
• #1 Best Seller on Amazon's Cook Tools & Gadget's
• "Turns ice cubes to snow in an instant"
• Can blend spinach and other green vegetables quickly

Cuisinart CSB-75BC Smart Stick 2-Speed Immersion Hand Blender - $34.95

• 922 five star reviews on Amazon
• #1 Best Seller in Hand Blenders on Amazon
• Versatile - great for hummus, smoothies, soups and more

Hamilton Beach 51101B Personal Blender with Travel Lid - $14.85

• 2,209 five star reviews on Amazon
• #1 Best Seller in Personal Size Blenders
• Make your smoothie quickly and without having much clean up - you take the pitcher/cup with you!

Now that you have some great options visit our Pinterest board for recipes to try!

#runningshoes #obsessed

Training for the Y Turkey Trot Charity 5k has officially kicked off across the region and running shoe sales have increased significantly in Central Maryland! Actually, we do not know if that is true, but we have seen a lot of new shoes on the trail and treadmills lately. If you know anyone who loves running you will know that runners love their shoes! They do make a difference in your run, so here are some tips on making sure you get the right shoe and how to save some money.

1. Start with asking your "running friends" where they like to go for their shoes.
2. Learn more about your fit. We like this easy to use guide.
3. Plan to visit a local running store at the end of the day, after you have been up and walking, so that your feet are swollen and wearing the socks you would normally wear running.
4. Visit a local running store to be fitted for shoes. Why? They will properly size you and let you know details about your stride.
5. When you try on shoes: wiggle your toes, make sure your heel does not slip out of the shoe, bounce around. They should feel great and not feel like they need to be broken in.
6. Do not feel that you have to make a decision right then and there.

Money Saving Tips:

• Do not buy something the day you try! This gives you time to do some research online. We want to support our local stores, so give them a call if you find a better option online.
• Ask for last year's models. If you are not running shoe crazy do you really need the latest running technology or this year's hot colors?
• Ask for a discount! Sometimes if a friend or training group refers you, stores will give you a happy customer discount.

Recipe: Balsamic Chicken with Peaches

ngredients

• 1 tsp olive oil
• 4 chicken breast, thinly sliced (about 1 pound)
• 1/4 tsp salt
• 1/4 tsp cayenne pepper
• 2 TBSP balsamic vinegar
• 1 peach, thinly sliced
• 4 ounces fresh mozzarella, sliced
• 2 TBSP fresh chopped basil

Instructions

1. Preheat the oven to 400*F.
2. Heat the oil over medium-high heat in a large oven-safe skillet. Sprinkle the chicken with salt and cayenne pepper. Add the chicken in one layer to the hot skillet. Cook for 5 minutes, and flip the chicken. Pour the balsamic vinegar over the chicken.
3. Top the chicken with peach slices, and transfer to the preheated oven. Bake for 10-12 minutes, until peaches are slightly golden and chicken is cooked. Cover with mozzarella, and turn the oven to broil. Broil for about 2-3 minutes until cheese is bubbly.
4. Carefully, remove from oven and sprinkle with fresh basil. Enjoy!

- See more at: http://mycookingspot.com/balsamic-chicken-with-roasted-peaches-and-cheese/#sthash.8khEXQ92.dpufngredients

The Turkey Trot pushes some of us outside of our comfort zones. For many it is their first running event, for some it is their first time fundraising, but we also want to push you outside your comfort zone in regards to food and nutrition. How about combining fruit and protein?

Ingredients

• 1 tsp olive oil
• 4 chicken breast, thinly sliced (about 1 pound)
• 1/4 tsp salt
• 1/4 tsp cayenne pepper
• 2 TBSP balsamic vinegar
• 1 peach, thinly sliced
• 4 ounces fresh mozzarella, sliced
• 2 TBSP fresh chopped basil

Instructions

1. Preheat the oven to 400*F.
2. Heat the oil over medium-high heat in a large oven-safe skillet. Sprinkle the chicken with salt and cayenne pepper. Add the chicken in one layer to the hot skillet. Cook for 5 minutes, and flip the chicken. Pour the balsamic vinegar over the chicken.
3. Top the chicken with peach slices, and transfer to the preheated oven. Bake for 10-12 minutes, until peaches are slightly golden and chicken is cooked. Cover with mozzarella, and turn the oven to broil. Broil for about 2-3 minutes until cheese is bubbly.
4. Carefully, remove from oven and sprinkle with fresh basil. Enjoy!

Recipe Source

New to Running?

Is this your first 5k? Are you brand new to running? Runners in our region agree that the Y Turkey Trot Charity 5k is a great event for new runners (and seasoned runners). What makes it so great for new runners - the family atmosphere, the joy, the energy, the varied courses, the costumes and the smiles. To prepare for your first 5k we suggest you consider the following:

1. A positive attitude - you have to believe in yourself and want to do this before you challenge yourself. Write your goal down, announce it to family and friends, post it on Facebook and above all, make the promise to yourself.
2. Support system - there may be days that you just. don't. want. to go for a walk/run, you need your friends and family to push you out the door, to do the dishes so you do not make excuses, to say "good job"! Join a 5k training group (we have them at the Y), find a group for beginners on Facebook or MyFitnessPal for motivation and inspiration.
3. Well-fitting running shoes - you do not have to spend a lot of money, but get fit for a new pair of running shoes. Your local running shops will fit you for free and you do not have to buy a pair of shoes right then and there, but pay attention to why the shoes they choose fits the best. A good pair of running shoes will prevent injury. (We will review this topic in greater depth in a couple weeks on this blog.)
4. Music - create a playlist of songs you only listen to you when you run, so it is a great treat for your ears! Not into music? What about a podcast? It can be health focused, faith focused, the most recent celebrity gossip or even a way to study as you run.
5. A plan - If you join a 5k training group at the Y you will be provided with a training plan, but if you decide to go it alone, there are many plans available online. Here is an example.

Keep coming back here to ymdturkeytrot.org for more running tips - we will post often!

Recipe: Waste Not!

With a little planning, you can serve a well-rounded meal every day of the week. That may mean being frugal at the grocery store and using the weekend to food prep, but it pays off when you have time to enjoy the meal with your family, instead of trying to do it all after a busy work day. One way to save on lean protein is to buy an entire chicken instead of more expensive chicken breasts. Roast the entire chicken and then using the diagram below, remove every morsel - no waste!

Chicken off the bone can be served over salad, with veggies, turned into chicken salad, added to omelets, etc.

Enjoy!

Own a Business?

Sponsorship Opportunities! Become a Y Turkey Trot Charity 5k sponsor and support the Y's Give Every Child a Chance campaign.

Contact debraeinstein at ymaryland.org to get involved with a decades-long Maryland family tradition. There are many different sponsorship opportunities. Choose one that best fits your budget, your company's brand and your belief in giving every child a chance to thrive!

Back-to-School Oats

With school in session we are all busy in the morning, but filling your children's bellies with something nutritious before school will set them up for a successful day. How about easy and affordable oats?

Visit http://www.katheats.com/quick-easy-oat-breakfasts for ideas!

#teamwork

Make this year's Y Turkey Trot Charity 5k the best one yet - create or join a team! See who can recruit the most runners, come up with the zaniest costume and raise the most funds for children in Central Maryland living in poverty.

To start or join a team go to the registration site and click "Join a team" or "Create a team". It is that easy. From there the site walks you through the process. Come up with a fantastic name and invite all your friends. You do not even have to all run at the same location to be on the same team - you could have five people in Baltimore City and ten in Westminster.

If you need any help we are here - just ask!

Registration is Open!

Happy September!

Registration for the Y Turkey Trot Charity 5k is open! Register today to start training and fundraising.

We are happy to announce even more family-friendly pricing! Children 5 and under register for FREE! Youth (ages 6-17) register for half price.

Looking for details about your location specifically? Find your location name at the top bar for our most up to date questions and answers.

Thank you for taking part in a Maryland family tradition. We cannot wait to see you Thanksgiving morning with your running shoes laced up and your fundraising goal met!

Proceeds benefit the Y's Give Every Child a Chance campaign providing urgently needed financial assistance to children living at or below the Federal Poverty Level in Central Maryland so that they may attend Y youth development programs that forever change their lives. To learn more about the cause please read on here.