Music is proven to enhance your workout performance by up to 15%! We know those jams can help you move and groove, which is why we’re creating The Ultimate 5k Training Playlist. Though we’ve got our top choices, we need your help! We wanna know what tunes fuel your turbo mode and get you going. So enter your song for a chance to win a free T-Shirt from the 5k Foam Fest!
So you may be a little rusty on the whole running thing. Whether it’s your first 5k or you haven’t been out to run lately because of this dreary winter, we want to make sure you are totally prepared for the 5k Foam Fest. The schedule will help you get from rest to a 5K in just 5 weeks! Here are some more tips and tricks to training before race day:
Strength training: Our race has obstacles, meaning you will be trudging through mud and climping up 2 story slides. Make sure you are strong enough for this!
Eat a balanced diet: Running is no fun when you feel weighed down by a jumbo burger, fries, and large soda. Make sure to skip the fats and obsessive carbs and get your veggie on.
Run with friends: If you don’t think you can do it by yourself, bring a friend. They can help motivate you to push farther than you have before!
Have Fun: Running is a lot better with a smile on your face, and who knows you might just make some friends along the way.
It’s a New Year and after hearing this past years performance review, you might be more determined to do better than ever this year. It’s a little known secret that daily exercise can help make you more successful. In fact, in a 5 year study by Tom Corley says that wealthy people exercise 3 to 4 times a week. No, you probably won’t get a million dollar bonus or become Apple’s CEO just because you can run 3.1 miles, but the habit of running and exercise helps you become your best, which will help you get that raise or promotion. The following are benefits that running a 5K can have on your career:
Stress Relief- Work can be stressful. Let’s rephrase that, work IS stressful. Unless you get paid to watch Netflix or play with kittens, it’s likely you will deal with some sort of stress at work. Dealing with this stress day after day, hour after hour, isn’t helping your health or letting you think as clearly, and this is affecting your success. Daily exercise allows you to take a break, sweat out the bad and start anew with a clear mind. Bonus tip: Listen to “Hakuna Matata” as you stretch post-workout.
Happier- Do you roll out of bed and dread going to work? Well consider exercising your new morning happy pill! Recommended Dosage: 30 minutes, once a day, 5 days a week. That’s a doctor’s note you don’t have to struggle to read. Exercising can boost your mood for hours, which will help dealing with angry customers (or bosses!) that much easier. In the words of Bob Marley, “Don’t Worry, Be Happy!”
Raises Confidence- Exercising helps you look better, which helps you feel better, which helps you do better. Walk into important presentations feeling like people are listening to what you say, not staring at the rolls that may have gotten a little bigger than you wanted over Christmas. There isn’t time for middle school awkwardness in the workplace. Having confidence will help you to work harder and present yourself better, which is a golden key to success.
Overall, we know that exercise can only benefit you, not only in your health but in your career. Be more successful than ever this year by exercising to relieve stress, be happier, and raise your confidence!
Was this year’s resolution to be a little less selfish and a little more giving? So you gave a bum a dollar, and you think you have done your good deed for the year. Well we know you can do more to help by doing something you already love: Running!
You know that awesome after-run endorphin filled feeling you get? What if we told you that it can feel even better?
The Solution: Running for a cause.
Charities are always looking for donations. Whether it is a couple hours of your time, a few cans of food, or that over-sized coat you bought 4 years ago and have only worn once. These are all valuable to charities, but like any business, even more valuable is money. Charities need money to fund their projects from building schools to finding cures for cancer. That’s why running for a cause is one of the most charitable things you can do this year.
The Foam Fest 5K is not only about fitness and fun, but also philanthropy! We want to help those in need. That’s why a large part of our proceeds this year will be going to A Child’s Hope Foundation and other local charities. By running in Foam Fest, you are also helping build orphanages for children.
Most runs donate to charities, but if they don’t, pick a cause you are most passionate about and ask people to sponsor you. Ask family, friends, coworkers and even businesses to help you raise money by running. It’s a good way to make friends and be part of a greater good.
We hope that this year you choose to run not only for yourself, but for those in need by running for a cause. It’s sure to make your runner’s high even higher and change the world one step at a time!
Getting your family to be healthy isn’t easy. It can make you feel like Mr. Potato head here…
With a few goals though, we bet that you can have you and your family healthier than ever! Here are some tips from Disney movies about being healthy in the new year.
Get Moving! Whether it be a family walk, or a muddy backyard soccer game, get your family up and out of the house!
Skip the chips and bring snacks on family outings such as carrots, nuts, or apples!
Get enough sleep! Children need 10 or more hours per night, and adults need 8!
Keep the baby healthy too! A healthy life starts early.
Avoid drinking too much caffeine. It can make you feel jittery and disrupt your sleep schedule. Over the long term it can also give you high blood pressure.
Have a good attitude about eating healthy and it will be an example for the whole family!
We hope we have left you saying to your 2014 health goals: Bring It On!
And remember The Foam Fest 5K is the perfect family fun activity!
There are plenty of reasons why you could become lax on your holiday marathon between holidays. Not only is it cold outside in most places but the amount of school/work/family parities just got squared. So that being said, all of your vigilance or ignorance to pay off or cost you. Here are 5 tips to stay in shape and will make you feel on top of it all including the best present you could give yourself…healthy habits.
Tip # 1- Don’t skip any meals before the big one- if there is one guarantee to overeat it would be to compensate for the ones that you lost out on. Moral: the uno card skip has nothing to do with breakfast. Don’t miss breakfast! Balanced meals with actually be excellent at helping you stay in shape.
Tip # 2- SCHEDULE a walk or get enough exercise to break a sweat. Good intentions are like crying babies, they should be carried out – Mark Twain. The holidays will get crazy and so only if it’s planned will you actually go on a walk. Exercise will keep you appetite in check as well.
Tip # 3- Portions are everything. This is where the “my eyes are bigger than my stomach” clique comes into the picture. Scan down the entire spread so that you know what to plan space ahead for. Half a spoonful of everything will definitely fill up a plate. And think about the plates that you are using. Traditionally the nice flatware is going to be twice the size of a normal plate! Visualize what you want on your plate before you start dishing yourself up.
Tip # 4- Hydrate as much as possible. Plain old fashion water will do it. Juices are where all the calories are at and enough alcohol will make you eat more than you normally would. A tip is 2 cups of water for every plate of food will give you a great balance. If you are having multiple beverages pour you water first do you don’t forget about it. Water will also help with filling you up so that you don’t eat too much food.
Tip # 5- Eat until you are satisfied. You aren’t a turkey so don’t stuff yourself! There are plenty of us that feel that we have to at least finish what is on our plate. False. No one will miss the food. If we start out small we can measure it out so as to get the right amount to feel satisfied.
Staying in shape during the holidays may feel overwhelming as a whole but as you break it up into small action items then you’ll begin to understand how its done. These are just a few tips but definitely find the ones that work best for you.
Happy Holidays from Round House Racing!
Our answer to your pressing nutrition question is this: eat Clif Bars. Because we sure do. If you want to be cool like the people who put on the Foam Fest (trust us, you do), follow in our footsteps. If following blindly isn’t your thing though (weird), here are 3 legitimate reasons you should eat Clif bars before, during, or after your 5K Foam Fest.
1) The Ingredients. Clif is all about organic, good for you ingredients. Here in the Foam Fest office, a lot of detail goes into each and every aspect of what we do. We really appreciate companies who do the same thing- and Clif is a perfect example of that. They take a lot of pride to make sure that their ingredients aren’t treated with “toxic pesticides” or “synthetic chemicals”. Clif Food Philosophy This not only helps the earth, but also your body. On top of that, things aren’t processed, there are no hydrogenated oils, trans fats, or high fructose corn syrup. You can feel good fueling with one of these bad boys, because you know every little thing they put in their bars is good for you. We dig that.
2) The Flavors. The best thing about the running/racing world is the people. We all possess a sense of adventure, fearlessness, a willingness to take chances, and a love of sweet swag. That being said, we have different tastes and personalities! As we should! The different personalities the 5K Foam Fest attracts makes everything fun- we wouldn’t have a great race without it. Good thing Clif has just as many flavors of bars as we have racing personalities.
Are you a focused, in the zone racer? Your goal is to PR and launch over that 8 Foot Wall like Superman (or Batman..or Ironman…whatever floats your boat). Perhaps try the Clif Shot in Chocolate. It tastes like the inside of a chocolate lava cake, but you can slurp it down quickly with minimal impediment to your run. It’s no-nonsense, delicious, and powerful. Just like you.
Are you more laid back? Life’s not about the destination, but the journey? Try the Original Clif Bars. They have traditional flavors like Chocolate Chip and Crunchy Peanut Butter, but also wild streaks in the form of Carrot Cake, White Chocolate Macadamia, and the mildly caffeinated Peanut Toffee Buzz. They take a little longer to chew, so you’re going to have to slow down between the Aqua Lily Pads and the Moonwalk to throw one down. Having said that, they’re worth it, because heaven knows they taste like heaven. Also, if you’re an Autumn/pumpkin freak like us, they have a seasonal Spiced Pumpkin Pie flavor. Oh, baby. Get in my body.
What? You don’t fit into those two categories? Have no fear, check out the rest of Clif’s considerable and delectable flavors here. All of Clif’s flavors.
3) The Focus. At the 5K Foam Fest, we can’t emphasize how often we think about our racers. What do they like? What do they want? What can we do to help? Clif asks these exact same questions in relation to the people who eat their products. They’re constantly re-evaluating how they can make their product better, whether that be in taste or nutrition. The Soul of Clif Bar We both want people to love being involved with us, and love how our products make them feel. Clif and the 5K Foam Fest are united in the quest to do good and feel good. So what are you waiting for? Eat Clif bars all day long and conquer your next 5K Foam Fest, filthy clean style!
Top 5 Reasons to Take a Barre Class before Running the 5k Foam Fest
Obstacle races are definitely a fun way to get out, have fun, and stay active. But preparing for them often leaves people stumped. How do you train for something that involves running, climbing over walls, and crawling through mud?
While there are many different training techniques and prep programs, here’s 5 reasons why we feel a barre class is a great way to prep for getting filthy clean:
1. Barre workouts are high intensity and low impact. For those unfamiliar with barre workouts, they’re basically an hour long, full body workout combining exercises from ballet, pilates, sports conditioning, and stretching. This type of workout is perfect for someone looking to prevent injury while training for a 5k. The high intensity will help you build the stamina and strength needed to conquer obstacles throughout the course, without the risk of injury that other high impact workouts provide.
2. They help with upper body strength. When you’re facing your first set of 8 foot walls on the course, you’ll want to make sure you have the strength and stamina to climb up and over. Most barre workouts incorporate some light weights to help with building and maintaining upper body strength. Not only will this help on the course, but it’s a great way to achieve those toned, sexy arms we all want!
3. They help work out those inner thighs. At the Foam Fest you’ll be using your legs a lot! From running to leaping over those 5 foot walls, leg strength and endurance is a must. Most barre classes offer an “Inner Thigh Intensive” class that will get your thighs in mud run shape!
4. They build core strength, flexibility, and endurance. Core strength and flexibility will both come in handy conquering some of the obstacles on the course. And with 3.1 miles of trail in front of you, endurance is a definite must!
5. You’ll make friends with similar fitness goals. One of the first things we’ve learned about fitness in general is that it’s funner to do with friends! Whether you’re facing the 50 foot slip n’ slide or sweating it out in the gym to get rid of the baby weight, it’s super helpful to have someone at your side to give you motivation when you need an extra push.
So before your next Foam Fest, get out to a barre class and try it out. You’ll definitely get a workout, and you might also find some new friends as willing as you are to dive face first into foam!
Doing the right things are very seldom going to mean choosing the easiest thing. But with some diligence the best things for you can become the clearest choice. Simple and Healthy should be the mantra of your lifestyle. With plenty to juggle, eating healthy could easily go by the wayside. But if you are to make premeditated choices and plan ahead some you will find the food you eat can give you all the energy you need to train for the 5k Foam Fest or any run for that matter.
We want to share with you 3 simple and healthy recipes that can give you energy. Some of these items you may not already have so plan ahead. Remember that left overs make the best lunches so double the recipe if needed. Also, you increase the life of a salad by having each person put the dressing on individually so it doesn’t sit and soak. Also, whenever possible, use home made dressings. They are much better for you.
1.) Chicken Gyro with Almond Couscous
This is a great meal to have the next day. Also, cook extra couscous because it can be added to virtually any meal and is a fabulous source of grains.
Tender chicken gyro is coated in tzatziki sauce and tucked into a warm pita, served with delicious Moroccan couscous.
- Preheat oven to 320F; place the chicken breasts on a sheet pan sprayed with nonstick cooking spray.
- Bake for 13 minutes, or until an internal temperature of 165F is reached.
- Spread Tzatziki sauce on each warmed pita bread, top with shredded romaine lettuce, and thinly sliced chicken breasts.
- Divide the tomatoes, onions, cucumbers, and feta evenly and place on top of the chicken.
- Sprinkle each Gyro with lemon pepper seasoning.
- Bring water to a boil over heat.
- Place couscous in a pan; drizzle oil to coat couscous evenly.
- Add almonds, raisins, cinnamon and salt to couscous mixture; and combine thoroughly.
- Pour boiling water over couscous mixture, stir to combine and immediately cover tightly with plastic wrap.
- Allow couscous to steam in the covered pan for at least 15 minutes.
- Remove plastic and “rake” couscous with a fork to combine and separate any clumps.
- 5 each Greek pita bread
- 1/4 cup tzatziki sauce
- 1 cup romaine lettuce, shredded
- 5 each 4oz chicken breast, boneless, skinless
- 2/3 cup tomato, chopped
- 1/2 cup red onions, slivered
- 1/2 cup cucumber, peeled, chopped
- 1 tbsp. Feta cheese, crumbled
- 1/4 tsp. lemon pepper seasoning
- 1 cup water
- 1 tsp. olive oil
- 3/4 cup Moroccan couscous
- 2 tbsp. slivered raw almonds
- 1/4 cup seedless raisins
- 1/4 tsp. ground cinnamon
- 1/4 tsp. kosher salt
- 2 tbsp. green onions, thinly sliced
2.) Berry Chicken Salad
Remember not to mix all the dressing with the entire salad so that you can eat it the next day. It is always a good idea to have mixed fruit around to add into your cereal or make a smoothie.
The fresh dark greens and mix of delicious berries in this salad are a quick and easy hit for a busy day.
- Preheat oven to 320F; place the chicken breasts on a sheet pan sprayed with nonstick cooking spray.
- Bake for 13 minutes, or until an internal temperature of 165F is reached; cool chicken.
- Place 2 cups of lettuce mix on each plate or bowl.
- Slice each chicken breast on a bias; place on top of lettuce.
- Top each salad equally with feta cheese, raspberries, blackberries, blueberries, and chopped cucumber.
- In a bowl, combine the lemon and lime juices, and sugar.
- Gradually whisk in olive oil to emulsify.
- 15 oz. Baby Green Lettuce Mix
- 5 each 4 oz. Chicken Breasts, Boneless, Skinless
- 1/4 cup Crumbled Feta Cheese
- 1 cup Fresh Red Raspberries
- 1 cup Fresh Blackberries
- 1 cup Fresh Blueberries
- 1/2 cup Cucumber, Peeled and Chopped
- 1 tbsp. Olive Oil
- 2 1/2 oz. Fresh Lemon Juice
- 2 1/2 oz. Fresh Lime Juice
- 1 tbsp. Granulated Sugar
3.) Avocado BLTs
Remember that you can cook the bacon in the microwave and it wont smell up the entire house. Just heat up the bacon in the microwave the next day and you have your lunch.
1/2 pound bacon slices
4 plum tomatoes, halved lengthwise
1 whole-wheat baguette, cut into 4 pieces and split open
4 tablespoons extra-virgin olive oil
1 clove garlic
Freshly ground pepper
2 avocados, halved, pitted and thinly sliced
1 cup frisee or other salad greens
Cook the bacon in a large skillet over medium heat until crisp, 8 to 10 minutes. Transfer to a paper-towel-lined plate. Season the cut sides of the tomatoes with salt.
Heat a grill pan over high heat. Brush the cut sides of the baguette with the olive oil and grill, cut-side down, until toasted, about 2 minutes. Rub the grilled sides with the garlic. Rub just the bottom halves of bread with the tomatoes until most of the juice is absorbed, then top with the tomato skins and season with salt and pepper.
Layer the avocado slices on top of the tomatoes, then add the bacon and frisee. Close with the bread tops.