As an avid runner, I am always striving to improve my performance. There are so many easy tricks you can try to improve your next run! Just be sure to stay safe in the heat this summer – wear sunscreen, light clothing and carry a water bottle with you if you can!
1. Strength train!
Running is all front and back motion, so it is important to move in different planes of motion to avoid injury and keep up your strength. When strength training, aim to incorporate planks, squats, lunges, pushups and pull ups. All of these will help to balance body strength and help you run more efficiently.
2. Do negative splits!
What are negative splits you ask? Well, negative splits are simply running the last half of your run faster than the first. When you teach your body to run faster at the end of your run when you are tired, it builds your endurance!
3. Run on different terrain!
Running on different types of pavement will also help increase your endurance and build up your strength. Challenging your body by running on trails, grass, pavement and hills will do wonders for your overall running stamina. I love to incorporate as many types of different terrain as I can throughout the week to always keep my body guessing.
4. Buy new shoes!
I love any excuse to shop, and shopping for new running shoes is no exception! You should invest in a new pair every 300-500 miles. Shoes lose their stability and cushioning after so many miles, and increase your risk for injury. Purchasing a new pair will improve your overall running performance and decrease your risk for developing things like shin splints and Achilles tendonitis.
5. Keep your posture up!
Maintaining good posture is key when running. It makes a world of difference in your speed, injury risk and efficiency. Imagine a thread pulling the top of your head towards the sky, run tall, and don’t sink into your hips.
Making simple tweaks to your runs can produce dramatic results. Practice these new tips and tricks and you will be running with more confidence, improve your endurance and overall running performance!
This may sound strange, but like I mentioned, you won’t always be perfect at 
Never focus on the negatives in your job, instead always remember the successes, whether big or small, that you have achieved in your job. Maybe you completed 
I am the 
This one is great and will add some diversity to your job. As long as it’s allowed, don’t ever be afraid to 
No one ever got anywhere by beating themselves up over not doing something correctly or well enough in their mind. Focus on the positives in every day, and 
Sometimes life can get the best of us when things don’t turn out how we had them perfectly planned out in our mind.
but that doesn’t have to be the case! Instead of focusing on the negatives that come along with the post graduation blues, channel that negative into positive with these simple steps. And maintain your confidence in yourself after you walk across that stage. After all, you have just reached a monumental point in your life, and you should be very, very proud.
Make a List. This may sound silly, but if you feel that you are losing self confidence post graduation, make a list of your talents and things you do well. This really helped me during the time I was waiting to hear back from dietetic internships and not getting interviews right away. Writing down things I was good at helped me to begin to decide what area of dietetics I hoped to go into, and also gave me inspiration to volunteer at various nutrition organizations and shadow dietitians in the scope of practice I was considering.
Compliment yourself daily. This advice was given to me by one of my professors during undergrad. When I first heard it, I thought “wow that’s conceited,” but in reality, it does great things for your self esteem. I even put a few post it notes on my mirror in my room with simple sayings like “you rock!”, “you are enough”, and “keep that head high!” It may sound strange but you really can be your own cheerleader!
Spend quality time with friends and family. The saying “keep your friends and family close” really is true. Days when I would feel particularly down after scrolling through social media seeing my friends moving on to bigger cities and jobs while I was still waiting to hear back from my internship really took a toll on my happiness. And talking out these feelings with my friends and family helped immensely. They are the ones who have your best interest at heart and will bring you right back up when you’re feeling down on yourself. They remind you of how great you truly are and how much you have to offer.
Treat yourself. This was one that was initially hard for me, because I am somewhat of a workaholic. But simply taking the time out to go get your nails done, treat yourself to a Starbucks and good book, or get a massage really can do wonders for your overall well being. Let yourself relax, and don’t be too hard on yourself. You must love yourself first, and never forget the wonderful person you are.
The SEC (Southeastern Conference)does not mess around when it comes to 
With the Super Bowl upon us, I thought it would be a great time to share some of those delicious 
One of my personal favorites is buffalo chicken, but instead of the wings having around 100 calories per piece, below is a recipe that won’t derail your 
I know, I know, this may be an interesting time to do a post on popsicles which are usually consumed (or at least in my house) during the summer months when the mercury is high… but I couldn’t wait to share these healthy, delicious pops with y’all! They contain minimal, wholesome ingredients and are the perfect refreshing snack or dessert!
Super Detox: This bar combines the flavors of acai, noni, goji, and cherry. Acai boosts amazing 
Restore: The name alone was intriguing to me, as I am always looking to replenish 
Nourish: Considering that I live by the term “nourish to flourish” and that 
Activate: Last but definitely not least, Activate is flavored with beets, apple, and carrot, so it is a better choice for those looking for a not-so-sweet snack! Beets contain naturally occurring nitrites that have been shown to lower blood pressure. They also boost energy and are a great source of betanine which is known for its anti-inflammatory properties and helps in detoxifying your blood and liver. These also pack soluble 
Chicken Pot Pie – this version of the classic pot pie is super healthy! Loaded with white meat 
Mac N Cheese – this was always one of my go-to’s as a kid and when I was in college (well, that and Ramen..but we won’t go there ☺ ) This dish sneaks in some 
Grilled Cheese – fewer things sound better on a day when you’re 
Mashed Potatoes – you already know how excited I was to find this 
Chicken Noodle Soup – this is especially comforting during the 
Chili – considering its also 
I am determined to save my sick days for an actual vacation this year instead of wasting them on days when I feel under the weather. I live by the term nourish to flourish, and that rings ever so true in this these coming months. So many nutrients that are naturally found in foods (not antibiotics) have been shown to boost immunity and keep us feeling and looking our best! Because we tend to feel most confident when we are healthy and happy right?
There’s a reason your mom gave you turkey 
I’m all about the Omega-3’s all year round, but especially when the temperature drops! Load up on edamame when you’re out for 
Another great immunity booster is garlic (just make sure to brush your teeth after eating…. ☺ ) just as it can wreck your breath, it does the same to germs! Garlic is known for having antiviral and antibacterial properties, score!
Fruits like papaya and citrus fruits (think oranges, grapefruits, lemons, and limes) and berries are all shown to have infection fighting properties and tons of antibodies that control inflammation. Sneak these in by using in juices, 
Don’t forget about your fluids this time of year too! Green and black 
So there you have it, your immune system’s natural medicine, and the best way to fight off infection this year that tastes good too! (Because I know none of us like the taste of Robitussin THAT much…) Head on over to your local supermarket to stock up on these virus fighters today!
This is an awesome way to get in that Vitamin D, and there are some great products out there that are 
They are high in protein and calcium, and a lot of companies are incorporating them into pastas and chips. 
And not just romaine lettuce in a bag…these 
They are lower in starch than regular 
So there you have it – the top nutrition trends for the coming year! You’ll see these popping up everywhere (well, pending that the food industry comes through). But I have no doubts you will be able to incorporate these into your diet in 2016! Have a healthy and happy New Year everyone! #nourishtoflourish
Gyms tend to get crowded this time of year (cue New Year’s resolutions….) and as long as you wear a few extra layers, insulated 
One of my favorite ways to get a “workout” during the winter months is to go ice skating! It qualifies as a total body workout, can burn about 450 calories per hour and targets your abs, calves, hamstrings, and quadriceps
And if you’re lucky enough to live near the mountains, two of the greatest workouts are skiing and snow-boarding. Both help to improve your 
So there you have it, plenty of ways you can stay active outside while the mercury drops. And afterwards, feel free to treat yourself to some down time by the fire with a warm cup of 
With finals season in full swing, I know I’m not the only one that likes to look forward to a good snack amidst all the studying and lectures that go along with this time of the school year. Fortunately, there are plenty of snacks you can pack and take with you to class and the library that won’t cause the person next to you to hate you (everyone knows it’s not fun sitting next to the girl with the bag of crunchy chips while you’re trying to concentrate..) The same goes for the workplace – co workers tend to get a little annoyed when you’re munching loudly in the cubicle next to them while they are trying to get things done. But fear not! I’ve put together a list to keep you satiated and focused throughout the day, and all are things you can pack ahead which is key for those of us with busy daily schedules.
