https://www.run4thehills.com/blog daily 0.75 2025-06-12 https://www.run4thehills.com/blog/diary-of-a-non-heel-striking-heel-striker-day-1 monthly 0.5 2025-06-12 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/38ba6cd0-7cc6-4426-99e3-1d175179fae2/IMG_9920.JPG Blog - Diary of a non heel striking heel striker : Day 1 - Make it stand out Did I bribe/reward myself for a mile of mid-foot striking with an iced mocha from Wolf Hills Coffee? Yes, yes I did. https://www.run4thehills.com/blog/black-bean-salsa monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/64fb1665-553f-4a66-84f2-838e03455512/IMG_9562.jpg Blog - Black Bean Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/cca3e931-2eef-40d5-be4b-3fb986a05aa6/Salsas.jpg Blog - Black Bean Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/salem-half-marathon-10122024 monthly 0.5 2024-10-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/66f46970-3009-4d63-8d1a-c2c60e248b89/IMG_5725.JPG Blog - Salem 13.1 10/12/2024 - Make it stand out Professional photographers out on the course took some great photos that are free to download! This is another perk I really appreciate at races. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5d71d341-293b-4abc-abaa-a9689928c5d1/IMG_5747.jpg Blog - Salem 13.1 10/12/2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/28fbcbe6-51e9-49ca-a7e9-e34a0c611878/IMG_5697.JPG Blog - Salem 13.1 10/12/2024 - Make it stand out I had the privilege of coaching 2 of my friends for this race, in addition to coaching myself. Lawrence & Katie have each faced their own challenges, but we all had a great day! We were shivering on the start line, but thankfully we warmed up fast once we started running. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/256229d5-fb05-4e36-a628-9a0fa9adc2ce/IMG_5724.PNG Blog - Salem 13.1 10/12/2024 - Make it stand out I left it all out on the course for sure! My lungs were not as strong as I had hoped they would be, and I struggled to breathe out there despite the use of a steroid inhaler and multiple doses of a rescue inhaler. I definitely feel like I ran the best race I possibly could though. I utilized all 4 of my gels to make sure that I was properly fueled so that the asthma would be my only limiting factor. I took advantage of flat sections to push harder so that I could "make up" some of the time I lost on the steeper hills. I have no doubts that I ran the best race I had in me, and I know my training has paid off since I was able to run faster than last year, on a harder course. I finished in 1:39:26, 4th place female, 23rd overall (307 total runners). I could see the 2nd and 3rd place females ahead of me for most of the 2nd half of the race, but I was unable to catch them. It was helpful to be able to see them though, to keep me pushing myself instead of giving in to the oxygen debt and giving up. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1728836126339-GUQ7PSPFY8J8B5GNIN63/IMG_5704.JPG Blog - Salem 13.1 10/12/2024 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1728836124651-LPFTKBQA79684B7BY5SJ/IMG_5706.JPG Blog - Salem 13.1 10/12/2024 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1728836183902-5RKVJN7E11MWPV10127R/IMG_5730.jpg Blog - Salem 13.1 10/12/2024 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1728836130976-P3TO1GTNB34MXVS30OK6/IMG_5711.JPG Blog - Salem 13.1 10/12/2024 https://www.run4thehills.com/blog/getting-old-is-no-joke monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3d160aec-0503-448d-acaf-c134de23806a/Getting+Old+Part+2.jpg Blog - Getting Old is No Joke - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/41592785-6a2a-42ca-a3e4-0de97000603b/Getting+Old+Part+2+%281%29.jpg Blog - Getting Old is No Joke - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/ea226457-240a-4342-af00-668e357c608f/IMG_0165.jpg Blog - Getting Old is No Joke - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/crazy-8s monthly 0.5 2024-07-25 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1721914221887-YP6YBHKUJLOQYS6XIYLV/IMG_4406+Large.jpeg Blog - Crazy 8s https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1721913791656-5Y51H467OMOT0P0XKE0T/IMG_4446.JPG Blog - Crazy 8s https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1721914221958-HL548BNPD6Q44J63DE8K/IMG_4407+Large.jpeg Blog - Crazy 8s https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/36c851fd-3d6a-45ee-bce3-d9c61bc3ce91/IMG_4390.JPG Blog - Crazy 8s - Make it stand out Since this is such a big race with the local crowd plus it’s the National 8k Road Championship for men and women, I didn’t think a 6:50 pace would put me anywhere near the trophies. But I checked the race results on a whim, and discovered that I came in 3rd place in my age group! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e98a03ea-e7a3-4391-9aa2-26f987ee7df0/IMG_4388.jpg Blog - Crazy 8s - Make it stand out Coby got a video of my finish line sprint, here’s a screenshot from right before I crossed the line. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3e4c5bab-664b-4afb-a0f3-44f0bb0073ec/IMG_4393.JPG Blog - Crazy 8s - Make it stand out The only other group photo I managed to get, with two of my clients, who ran together and crushed it! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/8891e0cb-86f1-4306-a64a-adeb990fd9f3/IMG_4374.JPG Blog - Crazy 8s - Make it stand out Pre-race with the ladies from my 5k training group. https://www.run4thehills.com/blog/middle-school-track monthly 0.5 2024-03-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/d6209ba8-52f6-4312-aef6-b52998c2e0e1/track+1600+review.jpg Blog - Middle School Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/a8ad0975-5685-497c-bc4e-4d9619ac373d/track+1600+review+%285%29.jpg Blog - Middle School Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/international-womens-day-2024 monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5264926d-a6e3-4d53-b786-717dfbb548c5/International+Women%27s+Day+%282%29.jpg Blog - International Women’s Day 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/11b78da3-9b28-45e6-a24b-e65f49e888a7/International+Women%27s+Day+%281%29.jpg Blog - International Women’s Day 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/ee3f8649-1c5b-4b95-bdc3-14db1d44fec0/International+Women%27s+Day.jpg Blog - International Women’s Day 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/chicken-bone-broth monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/591ed437-ec54-48c4-abc4-c1f2d2dda266/IMG_1735.JPG Blog - Chicken Bone Broth - Cheers! Do I sometimes drink the broth straight from the jar? Yes, Yes I do. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4fd56e61-0046-45a1-a84a-ffd9545e8a70/IMG_1797.jpg Blog - Chicken Bone Broth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/goal-process-to-acheivement monthly 0.5 2024-01-05 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/ceaba39b-908e-4b34-b4e0-b7253eafcc72/focus+on+process+not+outcome+%282%29.jpg Blog - Goals are important, but the process to achievement is important-er - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/salem-half-marathon-10142023 monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/629fa514-30d5-4718-a6da-8fb7fc4a4c05/IMG_0156.JPG Blog - Salem Half Marathon 10/14/2023 - Make it stand out I put my Cricut to use and made shirts for all of us. Logo on the front and name on the back, or logo on the back and phrase of choice on the front. (What better backdrop for a pre-race photo than the bathrooms?) https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1697563327933-ADZKILN5TMSGEQZ996QT/1salemannie1014.jpeg Blog - Salem Half Marathon 10/14/2023 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1697563328237-4QG9EKKROLMEPZBO55LB/1salemgretchen1014.jpeg Blog - Salem Half Marathon 10/14/2023 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1697563328954-2FALAX9W1T76OKRBIFN6/1salemlawrence1014.jpeg Blog - Salem Half Marathon 10/14/2023 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1697563399721-Q5LHZ6APIJLRWQ00OJJ4/1salemseth1014.jpg Blog - Salem Half Marathon 10/14/2023 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e4428e64-2da2-44ed-8b91-763af80a69b3/IMG_0163.JPG Blog - Salem Half Marathon 10/14/2023 - Make it stand out The course measured around 13.2 for all of us, but despite a bit of extra distance and all the hills, it was a PR for Annie coming in at 2:20:54 (16 seconds faster per mile than her first race), a fantastic first finish of 2:10:49 for Lawrence, and a 1:41:42 for me (3 seconds faster per mile than my last race). Annie and Lawrence were each 8th in their age groups, and I finished 5th female overall, 2nd in my age group. I love running half marathons, but getting to run one and then celebrate not only my own finish, but also the finishes of my athletes who I helped prepare for the day? That was priceless. I even got to high-five Lawrence in the middle of the race when we passed each other on a brief out & back section! https://www.run4thehills.com/blog/women-lifting-heavy monthly 0.5 2023-08-25 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/a7cf4d60-7286-429d-986a-c697a8f90aa7/lift+heavy+%284%29.jpg Blog - What does it really mean when we say women need to lift heavy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5ab885cd-206d-4d6b-a539-6c05c6dbf38e/lift+heavy+%282%29.jpg Blog - What does it really mean when we say women need to lift heavy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e2fd5cee-8c90-4d6b-bbce-5ab163d080a0/lift+heavy.jpg Blog - What does it really mean when we say women need to lift heavy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/4-considerations-for-female-athletes monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/0055403f-7f07-480f-a1e8-21d7cd6195d5/GretchenFit-47.jpg Blog - 4 considerations for female athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/choosing-to-run monthly 0.5 2023-04-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3c5093ef-f8fe-4486-b735-bffdce8610cf/IMG_6982.JPG Blog - Choosing to Run : a book review & personal musings. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3552aaee-4635-442a-af4f-a0ebb52cf065/Choosing+to+run.jpg Blog - Choosing to Run : a book review & personal musings. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/healthy-habits monthly 0.5 2023-03-20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/760ecb3e-09dd-4bfc-85af-faf82bdf0324/healthy+habits.jpg Blog - Healthy Habits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/women-specific-coaching monthly 0.5 2023-03-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/683765c6-cd99-4eb0-b676-adacc7ae8801/coaching+women+%283%29.jpg Blog - Women-Specific Coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/305b629d-03ed-4a01-b5dc-86da26936bac/coaching+women+%282%29.jpg Blog - Women-Specific Coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/re-evaluating-social-media-posts monthly 0.5 2023-02-27 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/87e3177f-d829-47c4-bcb9-bc261f11ec4a/Screen+Shot+2023-02-27+at+12.56.06+PM.png Blog - Re-evaluating social media posts. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/do-i-really-need-to-hire-a-running-coach monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/b583a068-f87c-42c1-a28c-93d5c9955022/why+hire+a+running+coach+%288%29.jpg Blog - Do I really need to hire a running coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/f177877e-0fce-4b1c-8665-b8c3081a5859/IMG_6074.jpg Blog - Do I really need to hire a running coach? - Make it stand out One consideration when hiring a coach, is whether or not you want to be able to schedule weekly runs with them, or if you just want to run on your own and then touch base with them to discuss progress. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7c64d1e9-6e47-4e1f-a277-3184f238f63e/running+coach+blog+1.jpg Blog - Do I really need to hire a running coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/strawberry-plains-2023 monthly 0.5 2023-01-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/d6fdd959-64ef-4a3e-ad94-fe6b880bc855/IMG_6023.jpg Blog - Strawberry Plains 1/28/23 - Make it stand out The finish line sprint! I was trying to catch one more woman in front of me, but was only able to narrow the gap, not eliminate it. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/c62bccf5-deeb-4de4-8d2b-fd37c9c02900/IMG_6032.JPG Blog - Strawberry Plains 1/28/23 - My face in the race photos does not suggest that I was enjoying myself, or that I was happy with how I was running, but oh boy is that face lying. It was my game-face for sure, but beneath the concentration I was ecstatic. I could not have asked for this race to go any better than it did. (Well, maybe except for spilling my first gel all over my gloves, I could have done without that!) https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/028fae5b-bdc0-495a-970b-ff331072b594/IMG_6020.jpg Blog - Strawberry Plains 1/28/23 - I am grateful for a new doctor who has helped me get my asthma under control after years of struggle with different doctors and so many different inhalers. Most of all, I am grateful for my husband who is my biggest supporter, my chauffeur, photographer/videographer, and shoulder to lean on (and sometimes cry on) when I cross the finish line. He has watched all my struggles with running over the past almost 5 years, and has supported me every step of the way even when I’m pretty sure he thought I was losing my sanity. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/38291b83-51bd-4397-8cc6-8ce66777da3a/IMG_6040.JPG Blog - Strawberry Plains 1/28/23 - I am not a fan of having to carry hydration and fuel during a race. This is, in fact, the first half marathon in which I have carried fuel other than Tailwind. I only recently started even carrying the Tailwind for half marathons, because I recognize that my body is fighting a big enough fight to keep oxygen circulating while I run hard, it doesn’t also need to run out of glucose. My past few races I tried carrying my small camelbak with Tailwind, because it is fairly easy for me to sip on it throughout the race. This worked well, but I really didn’t like the sloshing backpack on my back, or the need to constantly tighten the straps as I drank the fluid. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3a438fd6-5e47-45e8-a474-0ec3d26c3426/IMG_6039.JPG Blog - Strawberry Plains 1/28/23 I used my Symbicort inhaler just before leaving the hotel at 7:00. My doctor had told me to bring it to the race, use it right before the start, and then during the race if I wished, but it can make me gag pretty strongly, and I didn’t want to deal with that while running. So I chose to use it in the hotel where I could easily rinse my mouth out, and then I used my Albuterol inhaler right before the start, and again around mile 8.5. It is debatable whether or not I needed the Albuterol at all, but I have learned through trial and error that it is better to use it, than to wish I had used it. https://www.run4thehills.com/blog/3-tips-for-beginning-runners monthly 0.5 2023-01-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4ceba2e3-9735-451e-910b-40ab175b4f17/IMG_5942.jpg Blog - 3 Tips for Beginning Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/no-time monthly 0.5 2023-01-18 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/148104e0-766e-40a1-b641-5edcce138ddf/make+time+%283%29.jpg Blog - We never have time for the things we don’t want to do. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/2d31f95d-6304-4b16-886f-9365b2599765/make+time+%286%29.jpg Blog - We never have time for the things we don’t want to do. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/new-year-same-me monthly 0.5 2023-01-04 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/b6737d04-c326-4883-abb8-e355eaf573dd/1+New+Year%2C+Same+ME.jpg Blog - New Year, Same Me - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/bad-weather-blues monthly 0.5 2022-11-15 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5b1e4674-a1e1-4898-9316-1f518c6c252a/all+weather+running+%285%29.jpg Blog - Bad Weather Blues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/0021fb65-0b26-4efc-b525-cbc80bfc0fa7/all+weather+running+%286%29.jpg Blog - Bad Weather Blues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/no-shame monthly 0.5 2022-11-11 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/99161bfc-9406-4f69-8000-8174c7eab841/no+shame+%286%29.jpg Blog - No shame in the fitness game. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/apple-flax-bites monthly 0.5 2022-10-21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e032af01-e2e7-400e-99b0-be1b3f1a150e/Apple+Flax+Bites.jpg Blog - Apple-Flax Bites - Make it stand out Recipe was adapted from this recipe by Budget Bytes. I recommend trying her recipe if you don’t have a sourdough starter. Another key difference is the use of applesauce vs pumpkin puree. Oh, and I used twice as much cinnamon! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/56e52ac6-39f7-4471-972d-9812f1168d4a/IMG_4046.jpg Blog - Apple-Flax Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/grayson-highlands-10-14-22 monthly 0.5 2022-10-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197678521-RP2WOCE6TNGG9CMZCY17/IMG_4089.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197675764-0EM3QUB1JJ1GIWXH6CGP/IMG_4095.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197682962-UDQE9HB363GFI7VEEU5P/IMG_4098.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197684090-GHFOH5278I0EOCC0QTEG/IMG_4105.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197689870-R5I4DSOEC3FWI6VELV50/IMG_4106.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197689609-T2GI63I769GC38MNG0MW/IMG_4112.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197697544-O9UFRYTV16OW567W3PZP/IMG_4127.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197698116-4X56SL40ZQBZ4NGGIBBH/IMG_4164.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197700867-74L67NY99AWOAB1FJRKK/IMG_4175.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/b0e90bf8-741b-412d-859d-db99068810ef/IMG_4186.jpg Blog - Grayson Highlands 10-14-22 - Make it stand out I got to enjoy this and similar views from various different summits in the park. Definitely the height of fall color for this year! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666196982969-QDEVOYXOSE4NHY9FRG5W/6369EDA7-3683-48A1-9D90-28BF77C50BBB.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197065089-5CC7OMSTBQ3MZVI20ZZV/IMG_4206%2B2.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197116157-QEOBAY5DLVYPVG8P0W57/IMG_4209%2B2.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197136924-7MMDKN32G7G6XYJMUE2V/IMG_4211.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197159224-NGMPA791BCGVBKWQ40P9/IMG_4212.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197181911-VH3CCDV22DUPUNESOWR6/IMG_4213%2B2.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197205262-H2WNKT1WECDSJR4FA2M7/IMG_4216%2B2.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666197224902-IQ2FNKOBQAR9BJFIAZ7E/IMG_4293.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/acfb5737-5b46-4aab-abaf-ea5cd0aba68e/9233.JPG Blog - Grayson Highlands 10-14-22 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666110411337-WVTWSOBE6CMQLHVRLEG0/IMG_4144.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666110174804-IPR4D5MHCHW9JM5D4HUZ/IMG_4145.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666110462150-CDBFA8UVL1UUZDDG166X/IMG_4151.jpg Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666110207582-12RI6S9OWO1FQ082DOJO/IMG_4152.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1666110215790-5NGJTEI2BSMK1XN2XCVJ/IMG_4155.JPG Blog - Grayson Highlands 10-14-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/3b769ec0-0212-45b6-ad82-d3f074b97b8d/9287.JPG Blog - Grayson Highlands 10-14-22 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/d6f13c9d-1282-4a54-be17-796605002fdb/9370.JPG Blog - Grayson Highlands 10-14-22 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/unpopular-opinion-part-1 monthly 0.5 2022-09-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/8a1f0d79-7aa5-464f-8a10-a2c4143d2dac/blog+post.jpg Blog - Unpopular Opinion : Birth control has been a detriment to the advancement of women’s health. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/roasted-tomato-soup monthly 0.5 2022-08-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918809518-8CNAYOIKX63SCB22R3AE/47178D8F-E187-4FB7-88A2-B7458D7AD79B.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918812477-5VUAGK265HGATX37QDP2/IMG_2796.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918813861-X7LUZIHK4MNR8W7OFB0P/IMG_2799.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918818912-ADJCIAH49WMOM3DJJDUH/IMG_2800.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918819556-QG7QY1MDTY852301Y9KV/IMG_2807.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918823883-GW98UNPWU5TJ2RHGZGFE/IMG_2829.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918824184-0G4859NM6X4ZVKUN8ZE8/IMG_3026.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918829960-SEAUOY6JDWA5Z1UG0T8W/IMG_3035.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918829583-NF7HZ4INUC6FJMPSBMDU/IMG_3064.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1660918834917-V6EL8KFGG1BYCXQ13GUS/IMG_3071.JPG Blog - Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/38208a3f-26d0-4e21-909b-fdb88b034587/Roasted+Tomato+Soup.jpg Blog - Roasted Tomato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/0260c8b3-aff7-4a48-be60-6198fda71504/IMG_2794.jpg Blog - Roasted Tomato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/2c5c9027-6edb-4949-aae4-681358b0cba9/Roasted+Tomato+Soup+%281%29.jpg Blog - Roasted Tomato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1010a7c8-aad7-40b2-8ba6-463b43f2a166/IMG_3335.jpg Blog - Roasted Tomato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/to-run-or-not-to-run monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/b36d3433-4989-43ec-81cd-ae0b376c4896/IMG_2922.jpg Blog - To run or not to run? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7c8b243a-71d5-4eb3-a5fb-33815afbeaf6/IMG_2463.jpg Blog - To run or not to run? - Make it stand out That feeling when you have a great run after your body tried to tell you to nap instead! https://www.run4thehills.com/blog/ww-71322-full-body-workout monthly 0.5 2022-07-20 https://www.run4thehills.com/blog/sourdough-carrot-muffins monthly 0.5 2022-07-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1657206626858-7PV728M145KM3IZJNS4B/IMG_2354.jpg Blog - Sourdough Carrot Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1657206626985-IXBWNAYPFQ31YLNDY01Q/IMG_2362.JPG Blog - Sourdough Carrot Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5434abcc-fdbb-4e54-b938-3e351ac13f46/Screen+Shot+2022-07-07+at+11.07.40+AM.png Blog - Sourdough Carrot Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/93cc2ab7-f3b2-4a31-8460-7531e8c87d18/IMG_2360.jpg Blog - Sourdough Carrot Muffins - Make it stand out Known as “Carrot Bombs” in our house because I am a mumbler and that is what my husband heard me say. And Carrot Bombs sound way cooler than Carrot Muffins. https://www.run4thehills.com/blog/pineapple-basil-salsa monthly 0.5 2022-06-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/98650a6e-29ed-4168-8f0f-a02c3f703e0c/Screen+Shot+2022-06-14+at+6.15.14+PM.png Blog - Pineapple Basil Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/a73dfdac-fc7d-44d0-adf8-d812e8da4ca9/IMG_1762.JPG Blog - Pineapple Basil Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/f1fb62a2-fb18-4eb3-96f9-f03269e0e481/IMG_1756.jpg Blog - Pineapple Basil Salsa - Make it stand out I’ve been putting this salsa on top of my arugula salad all week, and it is so refreshing and delicious! https://www.run4thehills.com/blog/ww-61522-full-body-workout monthly 0.5 2022-06-15 https://www.run4thehills.com/blog/coffee-pudding-muffins monthly 0.5 2022-06-07 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7349a725-8429-4267-9eb8-c05da5135b2a/IMG_1628.JPG Blog - Pudding Muffins - Make it stand out The batter has a very pudding-like texture. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/62ac504c-7647-41a3-99bd-89d72c5a9d19/IMG_1632.JPG Blog - Pudding Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/5a5d55e4-c0e0-4a0c-8353-dc8130880f5e/Screen+Shot+2022-06-07+at+4.32.17+PM.png Blog - Pudding Muffins - Make it stand out NOTES I used Tailwind Nutrition Chocolate recovery powder for the protein powder. I can now confirm that this protein powder smells disgusting when you bake it. I think I might stop trying to bake with it. The things I bake always taste good, but the smell as they bake is…off-putting. I believe you can choose between the protein powder, cocoa, and oats, for a less-dry muffin. (or choose 2 out of 3) The coffee pudding was made with my homemade decaf cold brew. https://www.run4thehills.com/blog/ww-52522-quick-cardio-workout monthly 0.5 2022-05-25 https://www.run4thehills.com/blog/ww-42022-core-workout monthly 0.5 2022-04-20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/98d571d0-f322-4f5e-a89e-b71c91c770eb/BIRD+DOG+CRUNCHES.jpg Blog - WW 4/20/22 : core workout - Make it stand out Modifications : To make this exercise easier, return your hand and knee to the ground in between each repetition. To make it harder, add a resistance band above your knees. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/93a37346-0263-4455-aa78-af02fd58f10b/MOUNTAIN+CLIMBERS+2.jpg Blog - WW 4/20/22 : core workout - Make it stand out Modifications : This exercise can be done at a faster or slower tempo; faster to make it more of a cardio exercise, and slower to make it more of a core exercise. If this position is too hard on your wrists, try it at an incline against a wall. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4ba17938-7725-4288-b260-522aa91428ec/PLANK+SHOULDER+TAPS.jpg Blog - WW 4/20/22 : core workout - Make it stand out Modifications : To make this exercise harder, try holding the one-handed plank for a few seconds before returning your hand to the ground. To make this exercise easier, do it at an incline against a wall. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4db6ca31-005a-48fe-8498-b842fdad6d87/TABLE+TOP+HOVER.jpg Blog - WW 4/20/22 : core workout - Make it stand out Modifications : To make this exercise easier, hold for only a few seconds at a time. To make this exercise harder, try lifting each foot off the ground briefly. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/f34a5d11-cdec-421d-914c-b4d0873d6c25/BOXER+TWIST.jpg Blog - WW 4/20/22 : core workout - Make it stand out Modifications : To make this exercise easier, place your feet on the ground. To make this exercise harder, hold a dumbbell in your hands. https://www.run4thehills.com/blog/ww-32322-full-body-workout monthly 0.5 2022-03-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/03552314-d47f-458c-84a8-7576b83a4cad/JUMP+ROPE.jpg Blog - WW 3/23/22 : full body workout - Make it stand out To make this exercise easier (or if you don’t have a jump rope), use an invisible jump rope. To make it faster, increase your tempo. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e01321f0-725e-48ba-ab7e-5f2d34d248c4/SQUAT+HOLD+BAND+CRAWL.jpg Blog - WW 3/23/22 : full body workout - Make it stand out To make this exercise harder, do the squat and then do the band crawl, instead of doing them simultaneously. To make this exercise harder, hold the squat for the entire interval. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/c296becc-d4ad-4619-81da-f2f9776ed1c8/BANDED+BIRD+DOG.jpg Blog - WW 3/23/22 : full body workout - Make it stand out To make this exercise easier, do the bird dog without the band. To make it harder, use a stronger band, or complete all reps with right arm/left leg, and then all reps with left arm/right leg. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/d85fb56e-bb73-474d-8b9c-40b49d84adc0/DEADLIFT.jpg Blog - WW 3/23/22 : full body workout - Make it stand out To make this exercise easier, use lighter weights, and/or don’t lower all the way to the ground. To make this exercise harder, use heavier weights and/or repeat the exercise for more reps. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4c43b72a-ede1-4fea-8565-50710717afa2/MOUNTAIN+CLIMBERS.jpg Blog - WW 3/23/22 : full body workout - Make it stand out To make this exercise easier, go slowly and walk each foot forward instead of keeping it hovered above the ground. To make this exercise more focused on cardio, increase the tempo. To make this exercise more focused on core strength, pause and hold your knee at your elbow with each rep. https://www.run4thehills.com/blog/sourdough-adventures monthly 0.5 2022-03-18 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609592151-6NP54E5G5GRN4050ARVX/A6F2C24A-AC0E-4708-876B-0DDAB3B4EF57.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609596236-IKUQFP582W26YXK4R1RX/IMG_0145+2.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609596730-GX4T238CM9RB9126YU8A/IMG_0208.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609602108-QS8BBK4AYT3HZERQA9YP/IMG_0246.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609602215-CXTSY5F4J98OSQRX5U0K/IMG_0306.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609606311-2ZPZV4TTFGSXVPUBJ94O/IMG_0389.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609606551-WLTV4Q0380WLKAV2XEBR/IMG_0397.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609003617-HS436BPDDHK8S8TWA2H2/IMG_0307.JPG Blog - Sourdough Adventures https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1647609058625-VLK7F9YBJY09G2T31YOB/IMG_0423.jpg Blog - Sourdough Adventures https://www.run4thehills.com/blog/crockpot-brussels-sprouts monthly 0.5 2022-02-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/a2a717de-b323-4a76-bf1b-370baa40e778/Screen+Shot+2022-02-01+at+7.36.46+PM.png Blog - Crockpot Brussels Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1643762494202-DFJS8MQPQSQ507AVNCLK/IMG_9633.JPG Blog - Crockpot Brussels Sprouts https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1643762492576-JAK1ISYJFF6V9FVI6HAV/IMG_9794.jpg Blog - Crockpot Brussels Sprouts https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/36fa364a-3ab6-4827-958d-b1dbc32dc969/IMG_9619.jpg Blog - Crockpot Brussels Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-2822-fullbodyworkout monthly 0.5 2022-02-09 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/80c83c62-2617-44cf-974d-7aee3ac82fd4/EXERCISE+DICTIONARY+%284%29.jpg Blog - WW 2/9/22 : full body workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7a6fd52b-0f63-4ca0-8458-8f1cb09011ba/EXERCISE+DICTIONARY+%281%29.jpg Blog - WW 2/9/22 : full body workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/169c980a-6de9-4420-9d72-98f9bfe0f053/EXERCISE+DICTIONARY.jpg Blog - WW 2/9/22 : full body workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/9f238008-b7f2-445c-a0f3-77e50d7ad20e/EXERCISE+DICTIONARY+%282%29.jpg Blog - WW 2/9/22 : full body workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/39fcd538-676d-4196-9b75-83c5e496500b/EXERCISE+DICTIONARY+%283%29.jpg Blog - WW 2/9/22 : full body workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/easy-lasagna monthly 0.5 2022-02-01 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/bc3c5e88-b9e7-474d-bc15-9e8a3f3a654b/Screen+Shot+2022-02-01+at+11.56.02+AM.png Blog - Easy Lasagna - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/58b0da6d-ae9d-4840-a7a4-51f2d10c181a/IMG_9780.JPG Blog - Easy Lasagna - Make it stand out I like to smash the lasagna so it heats more evenly in the microwave. Are you team de-constructed lasagna, or do you like to leave your lasagna layers intact? https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/0389283f-5196-444e-9b93-b10d49b08b3c/Screen+Shot+2022-02-01+at+11.55.52+AM.png Blog - Easy Lasagna - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e815264c-122a-4c6d-8f78-e650d13deda3/IMG_9772.jpg Blog - Easy Lasagna - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/813160ed-0f50-45d1-a1f3-89ae107668ff/IMG_9778.JPG Blog - Easy Lasagna - Make it stand out This recipe makes 12-15 servings, depending on how hungry you are. https://www.run4thehills.com/blog/easy-pumpkin-scones monthly 0.5 2021-11-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/cdd5218e-043f-42e8-83d9-2f05edbb2fa4/IMG_9004.jpg Blog - Quick & Easy Pumpkin Scones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/0119353d-faf9-49eb-8604-3a845d9f5b7b/IMG_9001+2.jpg Blog - Quick & Easy Pumpkin Scones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/ac81cd05-6658-46fb-9816-b2d2daffab72/Screen+Shot+2021-11-21+at+6.08.49+PM.png Blog - Quick & Easy Pumpkin Scones - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-111021-stair-workout monthly 0.5 2021-11-10 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/26bbae94-06c6-402b-9543-8e02a6d56e3a/WW+opening+slides+%2818%29.jpg Blog - WW 11/10/21 : stair workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww11321/deskchairworkout monthly 0.5 2021-11-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/c813ef53-835f-4086-a07c-fe8e56a2d8be/WW+opening+slides+%2817%29.jpg Blog - WW 11/3/21 : desk chair workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-102721-shoulders monthly 0.5 2021-10-27 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/153750b2-770c-41c1-88a7-2d953383eb1a/WW+opening+slides+%2816%29.jpg Blog - WW 10/27/21 : shoulders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-102021-arms-and-legs monthly 0.5 2021-10-20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1634681173082-HZLYHDWGXE7ZVG6G4E1E/WW+opening+slides+%2815%29.jpg Blog - WW 10/20/21 : arms & legs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-101321-beginner-friendly monthly 0.5 2021-10-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1634073242017-SVFMXWGPZRIMU50GLL4R/WW+opening+slides+%2814%29.jpg Blog - WW 10/13/21 : beginner friendly - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-1062021-cardio-workout monthly 0.5 2021-10-06 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1633454705733-BBVPDJAILZ0B7TUFAQZY/WW+opening+slides+%2813%29.jpg Blog - WW 10/6/21 : cardio workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-92921-workout-bench-workout monthly 0.5 2021-09-29 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1632521098352-ZR764XU6EVKLZPBS7MOH/WW+opening+slides+%2812%29.jpg Blog - WW 9/29/21 : workout bench workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/goals monthly 0.5 2021-09-24 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631712857128-7Y15SYM237MZVDV4TA03/d38720bd-60aa-4e4d-91ee-cef1b0d5ac72-72f8a8d6-a7c6-4504-9ce1-78c40f59373c-v1.png Blog - Goals - Need some help setting and maintaining your health/fitness goals? I’m a certified personal trainer with specializations in fitness nutrition and women’s fitness, and I’d love to chat with you and see how I can help. Consultation is free. Email me coach@run4thehills.com and I’ll reply back to schedule a meeting! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631659436499-ZI55KWSP11CPPV7WQWOH/IMG_7824.JPG Blog - Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-92221-beginner-friendly-workout monthly 0.5 2021-09-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631714793935-6YPPWG26GMBL72E7P6JN/WW+opening+slides+%2811%29.jpg Blog - WW 9/22/21 : beginner friendly workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/foodie-friday-rosemary-pitas monthly 0.5 2021-09-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631817908531-8QYKYAGBCKVK9JMJHECR/IMG_7852.JPG Blog - Foodie Friday : rosemary pitas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631817821235-2JWU9WYM79TZ1H2BB4AD/IMG_7854.JPG Blog - Foodie Friday : rosemary pitas - The baby rosemary plants I bought in May. And my giant rosemary bush now. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631819587437-QJXP37VLIST0CD3V3YF0/IMG_7740.JPG Blog - Foodie Friday : rosemary pitas - Make it stand out Ingredients 1 cup water 2 1/4 tsp yeast 1/2 tbsp sugar 1 cup whole wheat flour 2-3 tbsp ground rosemary 1 tbsp garlic powder 1 tsp salt 1 1/2 cup white flour olive oil https://www.run4thehills.com/blog/ww-91521-resistance-band-workout monthly 0.5 2021-09-15 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1631639296719-3WTC7JCCONPVPSW2YREV/WW+opening+slides+%2810%29.jpg Blog - WW 9/15/21 : resistance band workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-9821-ab-crunch-challenge monthly 0.5 2021-09-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1630874370056-W7JGDRQCP7LHXT4D02CQ/WW+opening+slides+%289%29.jpg Blog - WW 9/8/21 : ab crunch challenge - Make it stand out Do each exercise for 0:30 and repeat 1-5 rounds. https://www.run4thehills.com/blog/ww-9121-lunge-challenge monthly 0.5 2021-09-01 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1630448369358-CYRVKTAZ6T171S6MGTRL/IMG_7361.jpg Blog - WW 9/1/21 : lunge challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-82521-full-body-dumbbell-workout monthly 0.5 2021-08-25 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1629396436520-WZP04X35LF1JQVG2CLMC/IMG_7358.PNG Blog - WW 8/25/21 : full body dumbbell workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-81821-simple-leg-workout monthly 0.5 2021-08-18 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1628881293861-MATDTN88J72M9OIZ7RIQ/IMG_6886.PNG Blog - WW 8/18/21 : Simple Leg Workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-81121-single-leg-single-dumbbell monthly 0.5 2021-08-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1627754556789-SAEVGN73NS4WZ2TB1KAR/IMG_6546.PNG Blog - WW 8/11/21 : single leg, single dumbbell - SL DB pass around SL DB chop SL bicep curls SL overhead press SL tricep extensions 0:40 each exercise (0:20 each side), repeat 1-5 rounds. https://www.run4thehills.com/blog/ww-8421-vacation-workout monthly 0.5 2021-08-04 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1627328034322-INA4JFR0LN4ADZX6QA0Q/IMG_6521.PNG Blog - WW 8/4/21 : vacation workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-72821-stability-ball monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1627325408710-NPYEKYKCHK5M5R87EEQV/IMG_6428.PNG Blog - WW 7/28/21 : stability ball - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-72121-beginner-workout monthly 0.5 2021-08-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626389545590-FFZ6OIJCDKL7U4K1GGV1/IMG_6167.PNG Blog - WW 7/21/21 : beginner workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/tips-for-running-in-the-heat monthly 0.5 2021-07-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626384408344-RG3QNBO8XTRUA7BH5KH0/IMG_6264.PNG Blog - Tips for Running in the Heat The most important thing is to give yourself some grace! It’s completely normal to run slower and shorter in the summer; in fact, it’s a good idea! Your body is under a lot of stress to stay cool and hydrated when it’s super hot out and you don’t want to add too much stress by running too far or fast. If you overload your body with too much stress, you won’t be able to adequately recover and therefore will not see improvements in your fitness. Aim for quality over quantity in your mileage, and trust that you will see the gains when the temperature cools. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626384375200-D56CMFSGZB9WN5SJTAQF/IMG_8100.JPG Blog - Tips for Running in the Heat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-resistance-band-leg-workout monthly 0.5 2021-07-15 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626124952601-USBGTGP3RD7XI17W77ZT/IMG_6168.PNG Blog - WW 7/14/21: resistance band leg workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/monday-minute-7122021 monthly 0.5 2021-07-12 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626124677327-AHJFDD08EYTA2AUIG6LE/gfit+flyer+final.jpg Blog - Monday Minute 7/12/21 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1626122531130-EZ9KIS0PIYOSK1NM2Q6Q/IMG_6146.PNG Blog - Monday Minute 7/12/21 - Make it stand out Well, I haven’t run since June 17th, and that has been a bummer, but I have been putting in some miles on the bike! Not nearly as many as previous summers when I was forced to find an alternative to running, but hopefully enough to keep me in some semblance of shape. Spot the Koala Clip peeking out between my shoulder blades? Hands down the best way to carry your phone while on the go. I use it for running, hiking, biking, and even used it to carry my phone, ID, and credit card while at Disney in April! It keeps your phone dry from sweat and rain, and in the winter it keeps it insulated so the cold doesn’t drain the battery. If you’d like to try it out, head to www.koalaclip.com and use code GRETCHEN10. https://www.run4thehills.com/blog/ww-mini-hiit-workout monthly 0.5 2021-07-15 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1625583420446-DXHL1ITUMYKBRGYLHNQJ/IMG_6107.PNG Blog - WW 7/7/21: mini-HIIT workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/ww-db-arm-workout monthly 0.5 2021-07-15 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1624566409068-ZC2AVVBB961VOBT2EYJ2/IMG_5791.PNG Blog - WW 6/30/21: DB arm workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/workout-wednesday-62321 monthly 0.5 2021-07-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1624376041864-B9ADFSZJ5GWRCJM981WW/IMG_5738.PNG Blog - WW 6/23/21 : bosu ball - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/workout-wednesday-61621 monthly 0.5 2021-07-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1623800018837-F1JPL042RAR2RUEJPERD/IMG_5626.PNG Blog - WW 6/16/21 : left & right - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/monday-minute-6721 monthly 0.5 2021-06-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1623189841417-GV5G159FCTQ9OUCZL8WP/IMG_5375.JPG Blog - Monday Minute 6/7/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1623189843144-EQSR99QRSU70LBIRHJI3/IMG_5462.JPG Blog - Monday Minute 6/7/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1623173958746-FM5J4VK67DIDXZG5QNS6/IMG_5303.JPG Blog - Monday Minute 6/7/21 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/workout-wednesday-51921 monthly 0.5 2021-07-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1621428280998-WB5MDF53MUS0OEMJB6YJ/IMG_4988.jpg Blog - WW 5/19/21 : equipment free ab workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/in-the-kitchen-episode-4 monthly 0.5 2021-05-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1621275178780-ERMNY7PSRTSACLXIW9VD/IMG_4960.JPG Blog - In the Kitchen Episode 4 : Crockpot Concoction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1621281988718-YBBW7H447O32TTFT4FG4/IMG_4962.JPG Blog - In the Kitchen Episode 4 : Crockpot Concoction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1621275627553-BZCOZUKMWQRZPF0KF1YW/IMG_2484.JPG Blog - In the Kitchen Episode 4 : Crockpot Concoction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/workout-wednesday-5122021 monthly 0.5 2021-05-12 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1620677038231-9AUWWIJK02MASXNO490U/IMG_4709.jpg Blog - Workout Wednesday 5/12/2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.run4thehills.com/blog/workout-wednesday-50521 monthly 0.5 2021-05-05 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1620067777708-W8BF9WJJZTO9DHSQ5IOL/IMG_4556.PNG Blog - Workout Wednesday 5/5/2021 https://www.run4thehills.com/blog/monday-minute-5321 monthly 0.5 2021-05-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1619639274461-RM8Q06ZP4HPDMJ0BI45K/2EAC18AB-E900-4AEE-B13A-42930591BC74.JPG Blog - Monday Minute 5/3/21 My favorite picture of us from the week at Disney ❤️ https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1620045322430-YBOXPJNUWCEK0Z6VF9ES/bitmoji+support.png Blog - Monday Minute 5/3/21 Leave me a comment here, or email me coach@run4thehills.com if you’d like some help achieving your fitness goals! https://www.run4thehills.com/blog/foodie-friday-easy-veggie-salad monthly 0.5 2021-04-30 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1619638339370-OA6HPTL4CG9I24QHBKA3/IMG_4529.JPG Blog - Foodie Friday : Easy Veggie Salad https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1619638744777-UGXU6OONZFJSRBBCE8ED/IMG_4531.JPG Blog - Foodie Friday : Easy Veggie Salad https://www.run4thehills.com/blog/workout-wednesday-42821 monthly 0.5 2021-04-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1618172811625-5LF9YPE86S2EIU7U7WE0/IMG_4217.jpg Blog - Workout Wednesday 4/28/21 https://www.run4thehills.com/blog/rotini-with-meatsauce monthly 0.5 2021-04-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1619398207490-J4VO5L416UPAC1T6VS2S/IMG_4474.JPG Blog - Meal Prep Monday : Pasta with Meat Sauce & Veggies https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1619397337849-SMUNBM3IJ5FXI2A4FP7M/IMG_4476.jpg Blog - Meal Prep Monday : Pasta with Meat Sauce & Veggies https://www.run4thehills.com/blog/workout-wednesday-41421 monthly 0.5 2021-04-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1618172171786-GL5WDC8TKMBZJTZLUI1D/IMG_4215.jpg Blog - Workout Wednesday 4/14/21 https://www.run4thehills.com/blog/workout-wednesday-4721 monthly 0.5 2021-04-07 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1617744067962-4EMWCVWSQQZFT1VGHKFC/IMG_4143.jpg Blog - Workout Wednesday 4/7/21 https://www.run4thehills.com/blog/monday-minute-4521 monthly 0.5 2021-04-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1617291557454-KHT1Y75XX85B0LGM6I5Y/IMG_3914.jpg Blog - Monday Minute 4/5/21 The girls and I enjoyed spending an hour in Sugar Hollow park last week for some sunshine and exercise. (I like to tell them we are having PE class). It was a gorgeous day for running around and watching frogs go crazy jumping all over the wetlands. (Mating season…made for some interesting conversations.) https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1617292374062-6HSP2AZTO9P3MOFOUAWC/fc133540-062e-4976-a208-c0bbf28ef556-14a473e2-ce99-430f-ae5e-70681fad8bde-v1.png Blog - Monday Minute 4/5/21 https://www.run4thehills.com/blog/in-the-kitchen-episode-3 monthly 0.5 2021-04-02 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1617219784417-FAAHHPKULR30EPL1G50W/IMG_3364.jpg Blog - In the Kitchen Episode 3 : Croutons https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616103045323-86TQVBIGBX37H3Y8XLXH/IMG_2484.JPG Blog - In the Kitchen Episode 3 : Croutons https://www.run4thehills.com/blog/workout-wednesday-33121 monthly 0.5 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1617195462232-0G3VYZBMGPLM179MDP0R/IMG_4029.jpg Blog - Workout Wednesday 3/31/21 https://www.run4thehills.com/blog/workout-wednesday-32421 monthly 0.5 2021-03-24 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616530905829-LQ4BDV6FRCASVZAZ4XL8/IMG_3820.jpg Blog - Workout Wednesday 3/24/21 https://www.run4thehills.com/blog/union-half-marathon-32021 monthly 0.5 2021-03-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616295690762-P1B65D58LEBR6SGCAI1L/IMG_3759.jpg Blog - Union Half Marathon 3/20/21 Me with one of my former athletes, pre-race. (She did awesome, and ran an especially strong final 2 miles!) https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616296659274-N7LCRT1V3F8N7W3VQ1IH/IMG_3772.jpg Blog - Union Half Marathon 3/20/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616296637201-FHI0KQ4HSF3RO7JKA7W4/IMG_3766.jpg Blog - Union Half Marathon 3/20/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1616296593024-KUYAW0RQNA84VFD0T0WS/IMG_3767.jpg Blog - Union Half Marathon 3/20/21 https://www.run4thehills.com/blog/workout-wednesday-031721 monthly 0.5 2021-03-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615740277139-Q36HJX89HJAU99WWY1WK/IMG_3667.jpg Blog - Workout Wednesday 3/17/21 https://www.run4thehills.com/blog/workout-wednesday-03102021 monthly 0.5 2021-03-10 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615163265661-7MFCBBM0UF2FGBU3R06J/IMG_3543.jpg Blog - Workout Wednesday 3/10/2021 https://www.run4thehills.com/blog/backbone-rock-030621 monthly 0.5 2021-03-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615161887690-8DUKYJBKFW9WBI4UCE51/IMG_3441.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615161888376-1DHPZAZU0W2FIMSNBQ7L/IMG_3444.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615161901777-VFH6LBTLA1LKQYJ8S9T6/IMG_3447.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615161935790-NAJDNKN3ETC8X8PE5P7V/IMG_3460.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162215909-ZH2ES111WUEW1BVGAN2B/IMG_3492.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162340782-Z0HHBVPWSI66VLCDAAGZ/IMG_3525.jpg Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162225558-1HP12RP21DN2E4FOIWXQ/IMG_3534.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162224500-H3HQSF86NGZYW9CWRPHI/IMG_3535.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162230867-VT1QBA7167MJTIG7UAF2/IMG_3538.PNG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162230649-ZKJIO9RQX7EFR1PLR7M6/IMG_3470.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162235641-LYYQ7Y3E0SYUH5NLIMZS/IMG_3532.JPG Blog - Backbone Rock & Falls https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1615162235518-E5STNXI3P2NXERBJ4PA5/IMG_3498+2.JPG Blog - Backbone Rock & Falls https://www.run4thehills.com/blog/workout-wednesday-3032021 monthly 0.5 2021-03-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1614628479052-KJUAI7QS8GVSB1J1961G/alternatingpress.jpg Blog - Workout Wednesday 3/3/2021 https://www.run4thehills.com/blog/monday-minute-3012021 monthly 0.5 2021-03-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1614630182330-XQG6W8IV1MOD4MXGDEAZ/homeoffice.JPG Blog - Monday Minute 3/1/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1614631285252-KID45RWMQJ8FZJ2E9F2K/haveagoodweek.png Blog - Monday Minute 3/1/21 https://www.run4thehills.com/blog/workout-wednesday-22421 monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1614023773841-FL1X5Q32Z3Q55RN61D48/balancereach.jpg Blog - Workout Wednesday 2/24/21 https://www.run4thehills.com/blog/in-the-kitchen-episode-two monthly 0.5 2021-03-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1613680091555-MTSH8ENNLZ94Z1GONZ8T/IMG_2484.JPG Blog - In the Kitchen Episode 2 : Bagels https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1613680133435-AOIE4LP7DZAIMRWFKAG4/IMG_2553.JPG Blog - In the Kitchen Episode 2 : Bagels https://www.run4thehills.com/blog/workout-wednesday-21721 monthly 0.5 2021-02-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1613504905650-KJHRMJGXDOP4NQ1R9RF9/weightedsquat.jpg Blog - Workout Wednesday 2/17/21 https://www.run4thehills.com/blog/workout-wednesday-21021 monthly 0.5 2021-02-10 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612909332133-HHCD2PLKAOYA6N8YFQBK/donkeykick.jpg Blog - Workout Wednesday 2/10/21 https://www.run4thehills.com/blog/9february2021-8randomfacts monthly 0.5 2021-02-09 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612900853136-9CG4MEOW6360GJMXDU1A/IMG_2833.JPG Blog - 8 Random Facts About Me https://www.run4thehills.com/blog/workout-wednesday-020321 monthly 0.5 2021-02-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1611703535156-Z82BMPVC1V8DFC12V977/skaters.jpg Blog - Workout Wednesday 2/3/21 https://www.run4thehills.com/blog/strawberry-plains-1302021 monthly 0.5 2021-03-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612183696963-NIAOWDXRXUINV1MQS7O7/strawberryplains2021.png Blog - Strawberry Plains 1/30/2021 When you try to smile for the camera but don’t quite get the timing right… https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612184020724-O59TD6NR493FM42VK6F9/IMG_2707.jpg Blog - Strawberry Plains 1/30/2021 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612184037005-Q06M56SV4P65SA3BZYP4/IMG_2708.jpg Blog - Strawberry Plains 1/30/2021 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612184053248-C5TIHZBHIKLTDUO3OYN4/IMG_2727.jpg Blog - Strawberry Plains 1/30/2021 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612183544488-1IP4XLMI94KRGAOPER48/strawberryplainsstart.JPG Blog - Strawberry Plains 1/30/2021 Masks were required at all times except for while running, under penalty of disqualification. Socially distanced corrals of 20ish people were started in waves, and they had the waves going every 10 seconds or so; it seemed very streamlined and organized. I started in wave 4. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1612184251416-OTZBUWDGI5UDXHVTK60R/baconmacburger.JPG Blog - Strawberry Plains 1/30/2021 Post-race lunch : a bacon cheeseburger with smoked gouda mac n cheese. So good! https://www.run4thehills.com/blog/workout-wednesday-12721 monthly 0.5 2021-01-27 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1611089221947-JV6LDN802WRBESXC9CJH/highknees.PNG Blog - Workout Wednesday 1/27/2021 https://www.run4thehills.com/blog/monday-minute-12521 monthly 0.5 2021-02-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1611506622558-QB34INRU34LI545XD2FK/great+week+1.png Blog - Monday Minute 1/25/21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1611505829294-HXDY7T8KERV5PMLL8UXG/coffeerun.jpg Blog - Monday Minute 1/25/21 https://www.run4thehills.com/blog/workout-wednesday-12021 monthly 0.5 2021-01-20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1611088555638-Z0XG1VYTJTH3T4187Q22/tabletophover.jpg Blog - Workout Wednesday 1/20/21 https://www.run4thehills.com/blog/in-the-kitchen-episode-one monthly 0.5 2021-03-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610993680909-2510LSA3E8S0OSU7QNOC/porkandpotatoes.JPG Blog - In the Kitchen Episode 1 : Pork & Potatoes https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610995552721-0VHR9DBA2PNCVZOIBPSL/kitchenlogo.JPG Blog - In the Kitchen Episode 1 : Pork & Potatoes https://www.run4thehills.com/blog/workout-wednesday-1132021 monthly 0.5 2021-01-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610379398983-ESITM2UR134SJR88PRAD/sideplank.jpg Blog - Workout Wednesday 1/13/2021 https://www.run4thehills.com/blog/meal-prep-monday-venison-fried-rice monthly 0.5 2021-01-11 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610386022365-7FJRKOAV7BR8VS7QHMGO/IMG_2331.JPG Blog - Meal Prep Monday : Venison Fried Rice Throw some shrimp sauce on right before you eat it. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610385932090-BPTNVW031O2NU0QT8NGV/IMG_2310.JPG Blog - Meal Prep Monday : Venison Fried Rice https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1610384976995-E4O06TNHBQQMIQZ9FW3U/venisonfriedrice.JPG Blog - Meal Prep Monday : Venison Fried Rice Venison Fried Rice The short version : cook ground meat, rice, and your veggies-of-choice, then fry them together with some egg. https://www.run4thehills.com/blog/five-things-friday-1 monthly 0.5 2021-01-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1609880274546-4A79XNFHVL34Q1MVDFH3/IMG_2260.jpg Blog - Five Things Friday - I love where I live in Southwest Virginia because it has the convenience of being close to groceries and a social life without the busy/crowded feel of a city, and has the beauty of a rural area with lots of great outdoor activities. My primary goal for 2021 is to train smarter not harder so that I can run strong and successfully without getting injured. My stretch goal is to run a personal best in any race distance because it hasn’t happened in many years. Dark chocolate M&Ms. I keep a jar of them on my desk and have been known to eat them by the handful…if I get annoyed or stressed by work you can bet I will be needing a jar-refill soon. Hot weather, hands down. I am always cold and I can’t stand it. I can have so much more fun outside when I’m not weighed down by layers and shivering! Purple! https://www.run4thehills.com/blog/workout-wednesday-162021 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1609705699752-IGRDGHAUCJMWSO3D0O3I/splitjump.jpg Blog - Workout Wednesday 1/6/2021 1) Jumping Jacks 2) Split Jumps (substitute lunges if necessary) 3) Boxer Twists 4) Bird Dogs 5) Mountain Climbers https://www.run4thehills.com/blog/fit-2021-month1 monthly 0.5 2021-01-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1609705177469-9VGKHYFAAQMTQC6K22L9/fit2021month1 Blog - Happy New Year! Here’s the challenge card for month 1! Start working on the challenges and see how many points you can accumulate. Each challenge in week 1 should be completed 3 or 5 times, based upon the numbers in the box. Circle each day as you complete it. (ex, circle the 1 on the 1st day you do 3 sets of 10 squats, the 2 on the 2nd day, etc.). Share your progress on social media and tag me @running4thehills (Facebook & Instagram) or @run4hillscoach (Twitter) so I can cheer you on! https://www.run4thehills.com/blog/12-exercises-of-christmas monthly 0.5 2020-12-24 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1608831914935-RY8VD01WUB2T51U0VD91/12exercises Blog - (Belated) Workout Wednesday If you want a quick workout challenge, just complete the exercises from 12 -> 1. If you want a longer challenge, start with exercise 1, then 2-1, then 3-2-1, etc. until you have completed 12->1. I completed 12 through 1 in approximately 23 minutes. https://www.run4thehills.com/blog/blog-break monthly 0.5 2020-10-29 https://www.run4thehills.com/blog/workout-wednesday-102820 monthly 0.5 2020-10-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603467037993-XAZFFEYC64I3KZKEVJ3C/glutebridge.PNG Blog - Workout Wednesday 10/28/20 https://www.run4thehills.com/blog/monday-minute-102620 monthly 0.5 2020-10-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668376866-XTAMS38OA8Z79UXU9DV9/IMG_2254.jpeg Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668377117-XBSS7LZ7HW068IN88NY7/IMG_1227.PNG Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668429885-7SD5IHRTNQZFWA3Z31J6/IMG_1144.jpeg Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668429759-7CKG0ZNEN4AMLBD7VN5W/IMG_1146.jpeg Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668436443-C78OJH6SH9CFDIHOJV58/IMG_1180.jpeg Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668435761-VHMNKY5EER2AI99EM15X/IMG_1215.jpeg Blog - Monday Minute 10/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603668440566-R3WQF5A1I1Z8K7JNVJRY/IMG_1231.jpeg Blog - Monday Minute 10/26/20 https://www.run4thehills.com/blog/foodie-friday-zucchini-egg-bake monthly 0.5 2020-10-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603456895138-I2M0FV6NWC6CP31TLJOE/preeggbake.jpeg Blog - Foodie Friday : Zucchini Egg Bake - 2-3 small zucchinis, sliced 12 eggs 5 tbsp heavy cream 1/4 sweet onion, chopped 5 small mushrooms, chopped 1 large handful shredded cheddar salt to taste garlic powder to taste onion powder to taste https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462529322-5CGG88B7F0NO6RVFR150/zucchinieeggbake.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462465024-3A0H99SD9CPLXDBSJ0CI/IMG_1173.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462464613-ZBWUFSEFK4EBK0BPRSTU/IMG_1175.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462468984-ANYGQRD2TZ7NGS54H41E/IMG_1176.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462468703-SCMHMJ53HB0OTZE5PLF8/IMG_1177.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603462576860-WWW02WKQU2TGOLA5PIPF/eggbakebreakfast.jpeg Blog - Foodie Friday : Zucchini Egg Bake https://www.run4thehills.com/blog/workout-wednesday-102120 monthly 0.5 2020-10-21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1603234045226-JAA3ZN4223BHF83EGIZ0/tripodplank.jpg Blog - Workout Wednesday 10/21/20 https://www.run4thehills.com/blog/monday-minute-101920 monthly 0.5 2020-10-19 https://www.run4thehills.com/blog/foodie-friday-banana-bread monthly 0.5 2020-10-16 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602855956719-BOZAFU5XFX45DF1IXI02/bananabread.jpeg Blog - Foodie Friday : Banana Bread https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598484082862-TUKOFB9DIIYESLLPNR8X/IMG_9342.jpg Blog - Foodie Friday : Banana Bread - Step 1 : Preheat oven to 350 degrees. Step 2 : Melt the butter in a large glass mixing bowl in the microwave. Step 3 : Mix in the remaining ingredients, in the order listed. For a more bread-like texture, mix until just barely combined. For a more cake-like texture, mix very well. Step 4 : Divide the batter into 2, 9x5 bread pans for shorter loaves (shorter cooking time), or 1, 9x5 pan for a taller loaf (longer cooking time). I use silicone ones and LOVE them. Step 5 : Bake in a pre-heated oven at 350 degrees for 20-35 minutes depending on how deep your loaves are. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602854660470-V33FMGPUFQSLAQLO5OR6/bananbreadbatter.jpeg Blog - Foodie Friday : Banana Bread https://www.run4thehills.com/blog/workout-wednesday-101420 monthly 0.5 2020-10-20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602626948887-FE9NYTOBN10NS1LAE1Q3/altsideraise.PNG Blog - Workout Wednesday 10/14/20 https://www.run4thehills.com/blog/monday-minute-101220 monthly 0.5 2020-10-12 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602502617496-J6MC1WXJDYPUAUSJUA3M/IMG_0935.jpg Blog - Monday Minute 10/12/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501206770-YO38LPRZRODEEQU1SKKZ/IMG_0750.jpg Blog - Monday Minute 10/12/20 - Yep, I’m definitely a Spanish teacher, not an artist! I love teaching Spanish through storytelling and illustrating though. I had lots of fun teaching 3 classes in this way on Outschool last week. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501287611-T22BSZ86ZEYXYA5QTCLQ/IMG_0752.JPG Blog - Monday Minute 10/12/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501289235-28IGLWKY8MP5NBHA53GM/IMG_0802.PNG Blog - Monday Minute 10/12/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501288537-A1G3GAAL0GDLYTZ3YUGY/IMG_0835.JPG Blog - Monday Minute 10/12/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501290614-H3ZOLVQQ3T0FH6880SWC/IMG_0875.JPG Blog - Monday Minute 10/12/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602501291330-HBB66TD9K8DOPDH6VS83/IMG_0892.JPG Blog - Monday Minute 10/12/20 https://www.run4thehills.com/blog/foodie-friday-spinach-dip monthly 0.5 2020-10-09 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602250649164-W0BFXLMU1RQJ3P7RDNHF/spinachdiprecipe.jpg Blog - Foodie Friday : Spinach Dip - Thaw the spinach in a large skillet, stirring frequently. When thawed, add all other ingredients, one at a time, mixing well. Continue cooking on low-medium heat until all cheese is melted. All ingredient amounts except for the spinach are approximate. Feel free to play around with the recipe and adjust ingredients according to your personal preferences/taste! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1602258062872-VOIPARE4Q2C44E3OXN8Q/spinachdip.jpg Blog - Foodie Friday : Spinach Dip https://www.run4thehills.com/blog/workout-wednesday-10720 monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601915263279-7VQ2EYIOF9ARV52TE6PX/balancereach.PNG Blog - Workout Wednesday 10/7/20 https://www.run4thehills.com/blog/monday-minute-10520 monthly 0.5 2020-10-05 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601899853965-9TLT03LU6H2YR1IV8LAU/IMG_0643.JPG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601899852765-RM30OAHJJRC4O6U2LMNM/IMG_0630.JPG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601899853287-UKJBEX7KPAD71PM5RLDA/IMG_0640.JPG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901974725-UF867Y5RY87P9VCILDRR/IMG_0707.jpeg Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901974722-SGY99T2I3Y4KEI6JFD0H/IMG_0718.jpeg Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901976706-S767Y2PJ0FET6OROB14W/IMG_0739.jpeg Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901448641-2W3O6FVUNJ4C1DT03CWA/IMG_0731.JPG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901449949-3MJ9SBYG55KL8JKOMFXI/IMG_0688.jpg Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901703492-QED148V4A61IVC8SP7F1/IMG_0500.PNG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901700683-TZX8NGMY45WGRQK5T7TX/IMG_0675.PNG Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901707413-O0JTPPBC2QMKH1Y3SJI3/IMG_2221.jpeg Blog - Monday Minute 10/5/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601901552823-NF9ESQP55F0KFWSGZPFE/hellbenderelevation.png Blog - Monday Minute 10/5/20 https://www.run4thehills.com/blog/canaan-valley-fall-2020 monthly 0.5 2020-10-04 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826451548-QCE5THUGQ4VIB6HII7RL/IMG_7157.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826453265-XLIKIZCGNRWDIHNQNBVV/IMG_7161.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826461866-01CLXFBFXJWUQL1E7EX8/IMG_7165.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826464583-VYX4UT09OM4XOPXFT60C/IMG_7170.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826468716-0VODZA95B5LH21L38EOE/IMG_7177.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825654420-4PDJF73W5HQPZ3DPXYQ0/IMG_8658.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825655980-SNIARVZ937S0K5BZYYCQ/IMG_8664.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825662977-M7TDSA7FQUO6LHSXK7VZ/IMG_8673.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825708036-RKXSG5BDQTBYA4VDUF72/IMG_7157.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825664300-TSYTO6VECUP7T0GUYQNF/IMG_8676.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825708445-1MY6HJ7TFJS0XRMHPQ63/IMG_7158.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825727230-ZKPA6G2EGRJ59FOHQ6MZ/IMG_7170.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825727115-KWWWV3ZS0M1T5ONVY0T4/IMG_7177.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826126797-PTYW9BVL83UQGXMXEZV1/IMG_8725.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826127332-SJ7OLR2RYEXZYR3ZI4YW/IMG_8733.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825885060-P0KFDM3ELPY48NFOIQMH/IMG_8685.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825885353-79H0Y9MY8IOWCEEE5M1D/IMG_8707.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825895765-4P24R87E4A31Z4Y048GM/IMG_8709.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601825895892-6WTXZ9IMJUOF8JIT2A0W/IMG_8716.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826287568-RRN3KF1M5L8PMGWB5S8Q/IMG_8742.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826291243-AG5F5628W7ME98XWM8SG/IMG_8749.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826292353-QKI0VMWI4AXFFIMCN5OL/IMG_8753.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826297728-54ASONTVCST7UUPNP4PX/IMG_8781.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826300246-GGZ9PPBHOEXUOB2GXPI3/IMG_8787.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826301007-33YIS5PXYI9EROH285E2/IMG_8797.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826306393-394CVQADPFSDZGXG0GH1/IMG_8801.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826305264-MRWYAYAHBFB9YY6829KE/IMG_8820.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826309729-OC7S0VU9G1MKQT4D47AS/IMG_8829.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826310923-EUK563QOXD9R3PBLOD73/IMG_8833.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826314269-JRESD994C2E4SYOBNXVR/IMG_8834.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826318030-JZIDDJYU9AFY7T2EJC5F/IMG_8849.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826319275-1UEAA4K2E8UPEXHSD16I/IMG_8852.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826322309-63TN3G91SPHL8W289AP0/IMG_8854.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826324342-E9G8DZYML0NNRWDWPIZW/IMG_8859.JPG Blog - Canaan Valley, 9/30-10/2/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601826326034-93NVO69VX9Z7VFUPQUDC/IMG_8861.JPG Blog - Canaan Valley, 9/30-10/2/20 https://www.run4thehills.com/blog/foodie-friday-pumpkin-butter monthly 0.5 2020-10-02 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121301035-PW41RPCXRY9OAQ9XJ6TX/IMG_0402.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121301056-JZ3DZID3IA94MKL0EKM8/IMG_0404.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121303145-R20O88VT832W5VXY1A8P/IMG_0405.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121303602-OSYR8I6LJ4MBF7TZUFCJ/IMG_0407.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601120963086-4NM6CC0HC8W7LZJ823A2/pumpkinbutterjar.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121342562-T8CKQQFTJA7UV0KK0FE4/IMG_0408.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121344532-QDLBPXLQXXJX3H9CFQFI/IMG_0413.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601121345517-ZFW8ELNADMY6MMDLKYWQ/IMG_0422.jpeg Blog - Foodie Friday : Pumpkin Butter https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601120997042-59GWWQ3QFF8LGSL8MDLF/pumpkinbutterrecipe.jpg Blog - Foodie Friday : Pumpkin Butter - Place pumpkin, butter, and salt in a large saucepan. Cover and cook on medium, stirring occasionally. Use your spoon to try and break up the chunks. As they cook, they should soften and begin to break up very easily. Once the pumpkin is soft and breaking up, set the lid aside and add all remaining ingredients. Cook on low-medium, stirring & mashing with the spoon frequently, until the butter reaches your desired thickness. Let the butter cool, then store it in the refrigerator. You can puree your pumpkin butter with an immersion blender, or leave it slightly chunky. I decided to leave mine chunky this time. https://www.run4thehills.com/blog/workout-wednesday-93020 monthly 0.5 2020-09-30 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601046841929-L0N4FU964RDRL31M7I4E/lowtohighplank.PNG Blog - Workout Wednesday 9/30/20 These low -> high planks are no joke, especially when you do 20 in a row… The video reveals that my form isn’t perfect, but I’m working on it! I definitely find it helpful to watch my recordings to spot my weaknesses. https://www.run4thehills.com/blog/monday-minute-92820 monthly 0.5 2020-09-29 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601395166386-5D9SS2HTVEUHK3A02OWV/IMG_0435.jpg Blog - Monday Minute 9/28/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601395151988-JX9MZR49GCA65P5YJJU0/IMG_2193+2.jpg Blog - Monday Minute 9/28/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601395177653-DC81J9GP80Y6J5DA7N4N/IMG_0363.jpeg Blog - Monday Minute 9/28/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601055931240-WI08UIL298WD1D4EENSX/clearclub.jpeg Blog - Monday Minute 9/28/20 - Also new this week…I subscribed to a mouthguard subscription so that maybe I can manage not to grind my teeth to nothing by the time I turn 40. It’s just a little bit bulky on my front teeth, but it’s definitely better than anything I could buy in the store! Added bonus, it’s actually thin enough not to make me gag every time I put it in, unlike any of the store-bought mouthguards I’ve tried… https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601055772205-FW644PZGYCCR8KKA7D7D/run4thehillsstickers.jpeg Blog - Monday Minute 9/28/20 - My stickers came in this week! It has been pointed out to me that it looks like it says “kills” instead of “hills” …I have filled in the font for next time. Stickers are 2” x 4” and $3 each (tax included). Let me know if you’d like one! (or 2, or 3). Add $0.50 if you’d like it mailed to you. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601258078219-ISJYS1QHIEFLDV1VKI7X/IMG_0396.jpg Blog - Monday Minute 9/28/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601258116767-9NTB1XBZVFF1FPXR44CW/IMG_0465.jpg Blog - Monday Minute 9/28/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1601258095691-ZP4RCCRQPRPUA93XQ3W0/IMG_0398.jpg Blog - Monday Minute 9/28/20 https://www.run4thehills.com/blog/foodie-friday-peach-muffins monthly 0.5 2020-09-25 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600799790058-YJF0P6ZQGD4486ZA5RD9/IMG_0315.jpeg Blog - Foodie Friday : Peach Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600799789749-BIF43ZL0PW6AXC0HJUHO/IMG_0317.jpeg Blog - Foodie Friday : Peach Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600799791266-RH5K6VZHZTI95GGWARZ3/IMG_0327.jpg Blog - Foodie Friday : Peach Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600800200541-IHT9M45MR242I8STDJTZ/IMG_0333.jpg Blog - Foodie Friday : Peach Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600800226361-KEIN20RYI0ZQS6YE3JBM/peachmuffins.jpg Blog - Foodie Friday : Peach Muffins https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600799200510-HYM682W2TZ1HER5X524B/peachmuffinrecipe.jpg Blog - Foodie Friday : Peach Muffins - Chop the peaches into small pieces. Then mix the ingredients together in the order shown. Start with just 2 cups of the all purpose flour, and add more if the batter looks really wet after you add the peaches. I use silicone muffin cups found on Amazon. Muffin papers would work just fine if you prefer. *My original recipe called for 2 cups of all purpose flour and no oats, but my peaches were pretty juicy so I added an extra 1/4 cup of flour and the oats to help soak up the extra juice. https://www.run4thehills.com/blog/workout-wednesday-92320 monthly 0.5 2020-09-23 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600775894018-7LVQPC52AUQL5DC5A3YR/SLbosubridge.PNG Blog - Workout Wednesday 9/23/20 https://www.run4thehills.com/blog/monday-minute-92120 monthly 0.5 2020-09-22 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600618978845-T3QPMVG9GEQ8YLELOUA2/notetaking.JPG Blog - Monday Minute 9/21/20 - My exciting news for the week is that I gained two new clients! One is a high school senior preparing for a military PT test, and the other is a new runner excited to see how much she can improve with some guidance. I am super excited to add these new recruits to my roster and help them achieve their goals! I still take notes with pen & notebook, and I wouldn’t have it any other way. It’s much more satisfying to write things down than to type them, and I’m in love with my erasable purple pen… https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600618871231-TEBUBGPB5L9S63LADXGA/IMG_0180.jpg Blog - Monday Minute 9/21/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600619273975-O38UY4IM8YGBKX93V08P/IMG_0269.jpg Blog - Monday Minute 9/21/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600618868370-BGSQQAZZUFLLVFLU8BQS/IMG_0271.JPG Blog - Monday Minute 9/21/20 https://www.run4thehills.com/blog/foodie-friday-turkey-meatballs monthly 0.5 2020-09-18 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600184013985-5G1U4SFP3PVZ6RPLLT3O/IMG_9489.jpeg Blog - Foodie Friday : Turkey Meatballs https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600184013628-ZN96A57C62EJPG6TO3MK/IMG_9493.jpeg Blog - Foodie Friday : Turkey Meatballs https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600183910661-LWC4AECU04L0FAC88H6G/rawturkeymeatballs.jpeg Blog - Foodie Friday : Turkey Meatballs https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600183671479-RSJZQICCUUOCNR79M3IL/turkeymeatballs Blog - Foodie Friday : Turkey Meatballs - After forming the meatballs, place them in a single layer at the bottom of a large skillet. Cover and cook, stirring occasionally. When the outsides begin to brown, remove the lid and add the mustard & soy sauce. Stir well and continue cooking until all liquid is gone.* *The amount of liquid will depend on the fat content of your ground turkey. Leaner meat will cook faster, fattier meat will leak a lot of moisture that will need to be cooked off. https://www.run4thehills.com/blog/workout-wednesday-91620 monthly 0.5 2020-09-16 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600182267762-BDXMZDXA068U7S1HQBEK/weightedlunge.PNG Blog - Workout Wednesday 9/16/20 https://www.run4thehills.com/blog/monday-minute-91420 monthly 0.5 2020-09-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024819964-J8CMLUFV2KY6P6RWJ8HD/milerepeat.jpg Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600025180865-0OICEI9I4AJKPED1F2C0/IMG_9977.JPG Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024532510-6IUHSSON0RTD715P13KD/IMG_0017.JPG Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024531927-GQ2QDUU6JICY7F7ACYHH/IMG_0040.PNG Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024595772-XVQT3586OOI6Z8IQ192I/IMG_9812.jpg Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024594744-2AHRVMMRWJSXITNDC9J1/IMG_9817.JPG Blog - Monday Minute 9/14/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600024591776-MCQ0GJ9GOUL5PKBQJ1SP/IMG_9902.jpg Blog - Monday Minute 9/14/20 https://www.run4thehills.com/blog/foodie-friday-whole-wheat-pancakes monthly 0.5 2020-09-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599589302455-VVWN94ZH9G068J2LLOSI/wholewheatpancakes.jpg Blog - Foodie Friday : Whole Wheat Pancakes - Mix all ingredients together in a large jar or storage container. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599737760803-ZDREAOQZLKO7W8LIUAIA/IMG_8166.jpg Blog - Foodie Friday : Whole Wheat Pancakes https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599737758247-XD19ASUGXY1XN3B2F54E/IMG_9245.JPG Blog - Foodie Friday : Whole Wheat Pancakes https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599737762027-PBDN55509YMJWY3TCIHU/IMG_8410.jpg Blog - Foodie Friday : Whole Wheat Pancakes https://www.run4thehills.com/blog/workout-wednesday-9920 monthly 0.5 2020-09-09 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599586410757-YXT9T0JQ3DZ7YQQY2320/lateralquickfeet.PNG Blog - Workout Wednesday 9/9/20 https://www.run4thehills.com/blog/monday-minute-9720 monthly 0.5 2020-09-13 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334505825-5BN90LY8XQZ9TYRHQTWM/IMG_9527.PNG Blog - Monday Minute 9/7/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334502128-UJ1PQ3WX87L42GSTR80I/IMG_9639.JPG Blog - Monday Minute 9/7/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334505913-KWDP58S6Q5JF5A5DV1LO/IMG_9641.jpg Blog - Monday Minute 9/7/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334512484-XEW0GW1VDZQAYB0ZPL0F/IMG_9643.PNG Blog - Monday Minute 9/7/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334509770-960B3CN898PAVC7C0G3Y/IMG_9651.PNG Blog - Monday Minute 9/7/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599334515058-TTMEJEJK3FM42FJ9E01E/IMG_9662.PNG Blog - Monday Minute 9/7/20 https://www.run4thehills.com/blog/foodie-friday-cream-cheese-cookies monthly 0.5 2020-09-04 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599222052520-6IP82VCB3GJJKH8FRTMP/IMG_9541.jpg Blog - Foodie Friday : Cream Cheese Cookies https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599222055360-IAR0JIHFVXCL3FFW1348/IMG_9555.jpg Blog - Foodie Friday : Cream Cheese Cookies https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599222059504-DMXDMGSLJK7HH36Y5BT8/IMG_9586.jpg Blog - Foodie Friday : Cream Cheese Cookies https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599222059796-8DU02O42FW1E52FCCGW7/IMG_9540.jpg Blog - Foodie Friday : Cream Cheese Cookies https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599148520964-DUKSC6J2RSIJQB6YEG5B/creamcheesecookierecipe.jpg Blog - Foodie Friday : Cream Cheese Cookies - Preheat the oven to 375 degrees. Step 1 : Put the butter and cream cheese into your mixing bowl and let them soften for 10-15 minutes, then mix on high until there are no lumps. Step 2 : Mix in the sugars and egg. Mix in the baking soda, salt, vanilla, cocoa powder, and ginger powder, scraping the sides and bottom as needed. Mix in the flour, then the extras. Step 5 : Use two spoons to place lumps of cookie dough on a non-stick baking sheet, 2 inches between each lump. Make your cookies whatever size you like, as long as they are even with each other for proper baking! Step 6 : Bake for 10-12 minutes until the tops look dry, then remove from oven and transfer to a wire rack for cooling. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1599148369745-2IN1117XJQV0G2HEHXYR/creamcheesecookies1.jpg Blog - Foodie Friday : Cream Cheese Cookies https://www.run4thehills.com/blog/workout-wednesday-9220 monthly 0.5 2020-09-02 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598964638210-VU386196ES6UWA9LMK23/bandedbirddog.jpg Blog - Workout Wednesday 9/2/20 https://www.run4thehills.com/blog/monday-minute monthly 0.5 2020-08-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598823814242-49ED01IGK99FGD6FF5ZT/IMG_9271.jpeg Blog - Monday Minute 8/31/20 This was Monday, when I thought it would be ok to let them play in their clothes. I realized my mistake when they had to get back in the car muddy and dripping ‍♀️. I made sure they had bathing suits on when we returned on Thursday! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598876766901-U9HK6DQL61EKL6NNTYL3/IMG_9268.jpg Blog - Monday Minute 8/31/20 And now…please enjoy our new headshots, courtesy of Ava! https://www.run4thehills.com/blog/foodie-friday-pizza-dough monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598536398747-I2URCWA8CNIP6M2UB83J/IMG_9351.jpg Blog - Foodie Friday : Pizza Dough - Step 1 : Heat the water in the microwave for approximately 1:20. I like to check the temperature with a thermometer to make sure it is between 110 and 120 degrees. Too hot will kill the yeast, too cold will prolong rising time. Step 2 : Put the water, yeast, sugar, and salt in a stand mixer with the dough hook attachment. Add the olive oil and whole wheat flour. Mix til combined. Step 3 : Add 3 cups of all purpose flour, 1 cup at a time, mixing until combined. You will probably need to scrape the sides of the bowl occasionally. If the dough is still sticky after 3 cups, continue adding 1/2 c at a time until the dough is smooth/not sticky. Step 4 : Cover the bowl with plastic wrap and a towel and let rise for 1-2 hours. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537104051-RZ2P4WA7ZILSBCMGYZ4R/IMG_5984+2.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537104051-QY4UW3DHWS8C8CDU87JD/IMG_5985.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537107267-VPG7V4B7DGNR9BEGPTDB/IMG_5994.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537107053-H18XSF46B1RMZJG2VZTO/IMG_6863.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537108949-UGB4LQTSKH0AW4TJO5HW/IMG_7198.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537212022-9ZPRUTZJ5F0P316XEJNT/IMG_8881.jpeg Blog - Foodie Friday : Pizza Dough https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598537212845-2I6E2H7K0ZMGP3U6SSDT/IMG_8882.jpeg Blog - Foodie Friday : Pizza Dough https://www.run4thehills.com/blog/workout-wednesday-82620 monthly 0.5 2020-08-26 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598365094823-JWIDLZKIOC0F8QPQ6P4H/tricepdip.PNG Blog - Workout Wednesday 8/26/20 https://www.run4thehills.com/blog/monday-minute-82420 monthly 0.5 2020-08-31 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598270748127-G59VMOKCCHT4ZRPLKC9L/IMG_9257.JPG Blog - Monday Minute 8/24/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1598270810729-AMPNRENBA88OHZ72AG1C/IMG_9233.JPG Blog - Monday Minute 8/24/20 https://www.run4thehills.com/blog/foodie-friday-tuna-risotto monthly 0.5 2020-08-21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597853754475-GDGCFRF2GVZBCMHNMVA8/tunarisotto.jpg Blog - Foodie Friday : Tuna Risotto & Roasted Veggies I just want to pick those yummy-looking vegetables right off the screen and pop them in my mouth! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597853841896-Y825N0LRE7N77HCYZ83X/recipe82120.jpg Blog - Foodie Friday : Tuna Risotto & Roasted Veggies https://www.run4thehills.com/blog/workout-wednesday-81920 monthly 0.5 2020-08-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597768456321-DJ4HOKTUBCLWQE6LK29J/IMG_9139.PNG Blog - Workout Wednesday 8/19/20 https://www.run4thehills.com/blog/tbgt6f70laop403ys92s8wd8wp43b5 monthly 0.5 2020-08-17 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597692860569-KCHS1EBRQBFXWC4LRCCZ/IMG_9120.JPG Blog - Monday Minute 8/17/20 It was some of the best weather we’ve seen on the track this summer! Hot, but not TOO hot, not super humid, and there was even a nice breeze! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597692702495-O9EPUVRCSKH78SGSYKTZ/IMG_2105.jpg Blog - Monday Minute 8/17/20 She may be 30+ years old, but you’d never guess it by looking at her, she’s fat, happy, and loving retired life! Just don’t look in her mouth…she’s barely got any teeth left! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597693131837-W89RNENY6MMM9NYD20A0/IMG_9121.JPG Blog - Monday Minute 8/17/20 My favorite sushi restaurant AND my favorite pizza place on in Lewisburg, so of course we went to both places while we were in town! Fujiyama for sushi and Hill & Holler for pizza. And while at H&H we got our favorite Greenbrier Valley Brewing Co. beers on tap. (I worked at that brewery for a summer…cleaning kegs and putting rings on 6 packs on canning day. Fun times.) https://www.run4thehills.com/blog/foodie-friday-quick-oats monthly 0.5 2020-09-08 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596492771778-KPC6Y38QCEBCY7FG15SG/IMG_8518.jpg Blog - Foodie Friday : Quick Oats - Step 1 : Combine the oats, flax, and milk in a bowl. Microwave on high for 1:20. Step 2 : Stir in the peanut butter and cinnamon until the peanut butter is melted in. Add the fruit and sprinkle the chocolate chips on top. Step 3 : Enjoy! https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596493088908-HS6S7EVHE35CUD5B2QYO/IMG_8443.jpg Blog - Foodie Friday : Quick Oats https://www.run4thehills.com/blog/workout-wednesday-81220 monthly 0.5 2020-08-12 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597181214536-BLP37Z3FCGK5R30958LR/IMG_8970.PNG Blog - Workout Wednesday 8/12/20 https://www.run4thehills.com/blog/pxgeg8newz1u7pzu2fbrhw3rfbi6b4 monthly 0.5 2020-08-21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597027042726-UWGHEUSL8261MTQ1IVKX/IMG_8892.JPG Blog - Monday Minute 8/10/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1597027076278-J4XRL45GX1TAF6W2VNBK/IMG_8841.jpg Blog - Monday Minute 8/10/20 https://www.run4thehills.com/blog/foodie-friday-zucchini-tots monthly 0.5 2020-08-07 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596581753700-45A7U7GW9415RQULX5OV/IMG_8544.jpg Blog - Foodie Friday : Zucchini Tots - Step 1 : Preheat the oven to 400 degrees. Step 2 : Grate the zucchini into a clean dish towel and then squeeze out as much water as possible. Step 3 : Dice the onion, mince the ginger, and mix all the ingredients together. Step 4 : Shape the mixture into little balls and spread them out on a greased baking sheet. (I got 15 or 16) Step 5 : Bake for 16 minutes, flipping them over halfway through. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596582033944-9W4FFUXQW8YFW7ADXUVC/IMG_8538.jpg Blog - Foodie Friday : Zucchini Tots https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596582111507-B5485GR3SWZ9U8VVFXD0/IMG_8532.jpg Blog - Foodie Friday : Zucchini Tots https://www.run4thehills.com/blog/workout-wednesday-8520 monthly 0.5 2020-08-11 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596493610070-6RMY4V4OL8UO6WRSQBZM/IMG_8388.PNG Blog - Workout Wednesday 8/5/20 https://www.run4thehills.com/blog/m59mwetqk5c1grrfn5ekjm9gdz78cz monthly 0.5 2020-08-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596469843561-UEZ0OK94RURV54JFCVZW/IMG_8444.JPG Blog - Monday Minute 8/3/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1596468332277-DFBNB4PU7LW6F315CH6Q/Image+7-27-20+at+2.21+PM.JPG Blog - Monday Minute 8/3/20 https://www.run4thehills.com/blog/foodie-friday-lemon-cake monthly 0.5 2020-08-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595953643735-Y1WJYSAPB3GS1AZNX2WK/IMG_8313.jpg Blog - Foodie Friday : Lemon Cake https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595952674910-I4NRG5AESABGFJCFIZE6/Screen+Shot+2020-07-28+at+12.10.45+PM.png Blog - Foodie Friday : Lemon Cake https://www.run4thehills.com/blog/1161obo33op9f4li317bpe3kjudvcj monthly 0.5 2020-08-11 https://www.run4thehills.com/blog/15lydqm4d7x1yezcr278vwu8rdysn8 monthly 0.5 2020-10-04 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595964176507-0HBH4L6J3YX1KIFUQQBX/IMG_8272.jpg Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595963253934-CKJ7DCABF86843QWOEM0/IMG_8635.JPG Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595963854881-1E90VT197ENNO8XU3O3Y/IMG_8645.JPG Blog - Gentry Creek Falls 7/26/20 There is another waterfall above the first one, that is accessed by a very steep/loose trail up the cliff. I was unable to clamber up it on the soft mud the first time I did this hike, but we managed to get up there this time. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595964203383-E9LA2Q0LXJZXUNVQQ9TN/IMG_2042.jpg Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595964433022-WF6HI0WUDKQ1KW3YXOC6/IMG_8253.jpg Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595963480458-40H5J7L4KUW4ILVQQIMG/IMG_8638.JPG Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595963523663-7CZANW446M736SYSTUL1/IMG_2040.jpg Blog - Gentry Creek Falls 7/26/20 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595964058082-657ESF3JBYWWAEFRSMX8/IMG_8268.jpg Blog - Gentry Creek Falls 7/26/20 https://www.run4thehills.com/blog/bc47b9e6boff395ipy4mboxnusxh12 monthly 0.5 2020-08-03 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595870508140-8WQCIV8Z5ZQW1FBNE77D/IMG_8154.jpg Blog - Monday Minute 7/27/20 https://www.run4thehills.com/blog/recipe-pork-amp-potatoes monthly 0.5 2020-09-05 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595692130692-OYER2G9F75NZMFRGJ415/image-asset.jpeg Blog - Recipe : Pork & Potatoes - This is a super simple meal to throw together that can feed 2 people all week long! 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Hi, I'm Gretchen! I ran cross country and track in high school, then spent my college years focusing on horseback riding. After college, I moved to WV and re-found my love of running while struggling up all the hills in my town. I ran my first half marathon in December 2010 and was instantly hooked. To date, I have run 5 marathons, over 50 half marathons, countless 5ks and a few 10ks. I am a 3 time Boston Qualifier, and I ran the Boston Marathon in 2019. In 2018 I obtained a Personal Training certification and Fitness Nutrition specialization from NASM, and in 2021 I completed the Women’s Fitness specialization. I then went on to complete the UESCA Run Coaching certification in 2023. I enjoy using the knowledge I gained through those certifications, combined with my personal experiences, to help others live healthier and more active lifestyles. I also spend quite a bit of time learning about women’s health topics specifically regarding hormone cycles and how they affect our ability to gain muscle, lose fat, and perform at our best. I believe that fitness can, and should, be fun for the whole family. My experiences as an educator for 14 years (Spanish, Math, PE) and as a step-mother have shown me how important it is to kindle a love of fitness starting at a young age, and how important it is to show the children in your life that fitness is important to YOU. We must model healthy choices for our children so that they can grow up recognizing the importance of taking care of their physical wellbeing. In my free time, I enjoy hiking (especially if there are waterfalls involved), riding horses, curling up with a good book, or playing in the kitchen. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595612985429-18OJJ01SH7YNA74RS72G/IMG_0594.JPG Meet the Coach Hiking, Babcock State Park https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595613116105-MHQ3DJ3MKSB4WH0KWDML/_storage_emulated_0_DCIM_Camera_20180526_110911.JPG Meet the Coach https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595613626438-SAHKPMBHR4WEBDLOX2O0/IMG_0321.JPG Meet the Coach Hiking, McAfee Knob https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595613654901-C2IFT1RH8QQ7IKZ2GUS9/IMG_6220.jpg Meet the Coach Biking, South Holston Dam https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595613691447-GNPEUYUS5JG0OA7G2FG8/IMG_0091.JPG Meet the Coach Running, Sugar Hollow Park https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595613723975-Z5VSZYTNU3K4870UQYMZ/IMG_6054.JPG Meet the Coach Running, Boston Marathon https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595685711824-Q6FUSUVEIB4YFMJZ5MGD/IMG_5174.jpg Meet the Coach Hiking, Hungry Mother State Park https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595685779018-8K28BJYVC46CAULX5Z50/IMG_9746.jpg Meet the Coach Biking, Virginia Creeper Trail https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595859721751-L08PU0P268NDTFLX6C5X/IMG_8268.jpg Meet the Coach Hiking, Waterfall, Gentry Creek https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1595859719737-0AB17PLISOO2MJXIFQ6D/IMG_2040.jpg Meet the Coach Hiking, Waterfall, Gentry Creek https://www.run4thehills.com/run-coaching daily 0.75 2024-11-28 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/e0f69b4f-6f25-4ca6-b954-afba67a5c726/Screenshot+2024-05-28+at+8.01.55+PM.png Run Coaching I believe that run coaching should be very individualized: there is no one-size-fits-all approach when it comes to running! I work closely with each of my athletes to create a plan that will help them to succeed. Email me today at coach@run4thehills.com to learn more. Cost for this program starts at $90/month. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/24dcccdc-621e-414d-9faa-2556d7e72d77/Screenshot+2023-11-10+at+2.46.57+PM.png Run Coaching Are you ready to start running but not sure where to start? Sign up for the Running 101 group training program and have all the guesswork taken out of training for you! I will help you start at the very beginning and build both your confidence and your running ability in a way that is so simple and manageable you’ll wonder why you didn’t start sooner! Email me today at coach@run4thehills.com to learn more. Cost for this group program starts at $45/month, minimum group of 5 people necessary to hold the program. https://www.run4thehills.com/meal-planning daily 0.75 2020-07-28 https://www.run4thehills.com/contact daily 0.75 2023-03-14 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4f7916ee-7726-467f-9cf3-cb4183dfd471/bitmoji+lets+discuss.png Contact https://www.run4thehills.com/strengthtraining daily 0.75 2025-02-19 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600351290456-F87ML9OK3H456202CMR0/personaltraining.png Strength Training Your weekly class time can be fixed or flexible depending on your schedule. Class length will be determined by your preference, schedule and goals. Email me today at coach@run4thehills.com to learn more. I am available for online personal training for anyone in the United States. Availability for in-person training will be determined on a case-by-case basis. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/1600350486414-T0QM7COUE9I25Q43LXVZ/gretchenfit.png Strength Training Start a new class with a group of friends or join an already established class that fits your schedule. Email me today at coach@run4thehills.com to learn more. Current classes : Monday at 5:15 PM (Glade Spring, VA, $20/6 classes) Thursday at 5:15 PM (online, $25/month) https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/8515066a-09fa-43a5-9e67-ba8cb8021127/Screenshot+2023-09-16+at+3.59.08+PM.png Strength Training - Become a member of the GrETchenFIT video subscription database and have access to a variety of workout videos at any time! Core member : $45/3 months (locked-in price) Monthly member : $20/month https://www.run4thehills.com/services daily 0.75 2024-08-21 https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/bf6ec630-6710-482b-a909-4e91a921ee96/GrETchenFIT+Subscription.jpg Services - *NEW* I’m now offering a workout video subscription! Members will have access to a database of workouts ranging in time lengths, methods, and types of equipment. New videos will be added weekly. Core Member : $45/3 months, locked in price. Monthly Member : $20/month *Locked in prices are valid for the lifetime of your membership. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/cd620f25-7146-4196-8188-ce9036811c92/website+square+slides+%283%29.jpg Services https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/4a2bc102-63be-4e6c-947a-62c9c4d94162/promos.jpg Services - Looking for help improving your fitness & nutrition throughout the year? Join the Run 4 the Hills accountability group! Members will be given monthly task sheets that include strength, cardio, flexibility, and nutrition challenges to complete each week. A private Facebook group will be used to share progress, tips, tricks, and ideas. Join for the whole year or just for whichever months work for you. Receive discounts if you sign up and recruit friends! Email me today coach@run4thehills.com for more information or to join. Membership in the group costs $15 per month or $100 for the year. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/8f210985-89c9-416b-8461-1e208c14b177/website+square+slides+%281%29.jpg Services - Meet with me for a 1 on 1 consultation anywhere from 6 weeks to 6 months from your goal race and I will create a personalized training plan for you. Pricing starts at $60 for a 6-8 week plan and increases $10 for each month after 8 weeks. $20 non refundable deposit due before we meet for your consultation. I will review your plan with you and make any necessary revisions at the halfway point for an additional $20. Group rates available for those who wish to train with friends! Plans will meet you where you are in your current training, take your current schedule into account, and help you work towards your goal distance and pace by your chosen race day. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/31be85ec-1f62-44c6-8906-c06038e00a7b/website+square+slides+%282%29.jpg Services https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/08db3e0c-a98a-44e2-98a3-a03c9297c760/website+square+slides+%284%29.jpg Services https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7346bd96-8b7d-4709-a45d-5ab9d06b5580/website+square+slides+%286%29.jpg Services Would you like to host a health/fitness challenge for your employees, coworkers, or friends? Run 4 the Hills Coaching is now offering customizable challenges to help people get motivated towards healthier habits and lifestyles. You choose how in-depth or simple you would like the program to be, which components it will include, and what the incentives/awards will be. Coach Gretchen will work with you to determine what your needs are, and then she will build a customized challenge for you, as well as help you run it. Price will vary depending on the complexity of challenge, the number of participants, and the chosen awards. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/7d9318bd-5f54-4012-a164-ec285a991b1b/website+square+slides.jpg Services - Do you find yourself constantly trying new exercise plans, or eating habits, or other health-related practices, but never managing to stick with one? Maybe you had the discipline to stick with a plan, but found it just wasn’t achieving the results you wanted. Did you know that most exercise and diet plans are created by men, for men, and are more likely to have negative results for women than positive ones? I can help you find and stick to a plan that will work for you and your unique body. There are no quick fixes when it comes to lifestyle changes, but I will help you make healthy, sustainable changes over time that will last. https://images.squarespace-cdn.com/content/v1/5f0c5c7478e1fb4e32780d41/198fe289-318f-4a7a-b99f-c24f742c786e/website+square+slides+%285%29.jpg Services - The Kids Run Club is available for children in grades 4-8 and can meet at parks/trails in Abingdon or Bristol, VA. Each club is limited to no more than 6 runners. We will start with a walk/run model, and progress slowly until members can run continuously. Club runs will not be held in inclement weather. Payment is $5 per session and will be charged on a weekly basis so you won’t pay if the club doesn’t meet. Participants are expected to be kind to one another and always respect the coach. Poor/untrustworthy behavior will not be tolerated and will result in removal from the club. https://www.run4thehills.com/reviews daily 0.75 2024-08-18