WHY YOU SHOULD SIGN UP FOR A RACE

On your marks. Get set. GO!


And you’re off.


If you’ve never done some type of fitness event/race, this is basically how it goes. Maybe with a bell or a guy just yelling on the side, but that’s about it. Then you’re on your way to the finish line.



For a lot of people, these type of events “aren’t for them” or they “aren’t in shape enough” or “ready”… But, I’m here to tell you that YOU ARE!


Races / Fitness events are great for a bunch of reasons, and I want you to sign up for one (or 10 lol) today. And I’ll tell you why you can and you should.

NEED HELP PREPARING FOR YOUR RACE? SIGN UP FOR 1LIFE1YOU FITNESS “1ON1 COACHING”


It Gives You Focus

Once you sign up, you have to start training, eating, and recovering right. Whether it’s a 5K or a marathon or a Spartan Race, your health and fitness program has to match your end goal (finishing the race).


Every time I’ve signed up for any race, I become more dialed in with my training.


Face Your Fears

A lot of people say, “I’m not ready” “I CANT” “I’m not in shape”… but, trust me, with a lot of these events, there isn’t “a shape”.


I’ve seen people who would be considered “overweight” run marathons, and I’ve seen Seniors run obstacle course races.


It’s not about be better than person next to you, it’s about just pushing yourself to be better. And we can all do that!


Accomplishment

There’s nothing better than seeing all your hard work pay off. And that feeling comes at the finish line.


The sense of accomplishment. The sitting on top of the world feeling is almost unmatched.


Run YOUR race. Your pace. And make it to the end, and tell me that doesn’t feel amazing

Are you going to sign up for a race? have you already? Let me know!

Also, philly area people, check out the local list I’ve put together of races happening this year — 2020 Races

4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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9 Ways To Make Extra Money On The Side

If you’re looking to earn extra income, for whatever reason (vacation, help with debt/bills, want to leave your job, etc.), check out these 9 ways to earn extra money on the side without needing to leave your 9-5.

Delivery/Driving Services
Uber and Lyft have been huge successes for people looking to add income. Uber reports an average income of $25/hr for their drivers. And Lyft reports are about the same.

That doesn’t take into account car expenses (payments, insurance, gas, etc), but even if it’s $15-20/hr, that’s not a bad side gig. Especially when you can log in and drive whenere you want.

Sell/Resell Online
Ebay. Poshmark. Mercari. Offer Up. Facebook Marketplace. All these places are selling platforms. Whether you are buying and selling items or selling your own old stuff. All you need is a couple pictures, a decent description, and a price.

There’s no average earnings with this option. You can make an extra $100 a month or a couple thousand a month.

It’s all in what and how much you list and the time you’re willing to put in. For some, this is a great part time job, and others this is their full time career

Create A Product
Food, crafts, clothing, etc.
Making something that someone wants to buy.
If you can cook, meal prep services are growing.
Creating a craft and selling it on Etsy is a grest option
Making clothing or apparel and selling it on Etsy, Instagram or Shopify has done great for people

Dog walking/sitting
Rover is a service that focuses on your pet. Dog walking, day care, home check ins,  boarding and more.

Rover books you in the neighborhoods you want to work in and at the times you’re available.

You can make anywhere from $20-85/hr depending on your service

Food Delivery

Instacart, Door Dash, Uber Eats, etc.
Like Uber and Lyft, this has been a huge success for people looking to add income. It’s basically picking up food and dropping it off to people.

Some services are picking up food from restaurants or fast food chains and some services are actually going food shopping for customers and delivering the food.

Average pay for these are about $25, and lkke Uber/Lyft, you make your own schedule


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What Do You Want To Accomplish In The First 100 Days Of 2020?

1LIFE1YOU Podcast Episode 38

I asked a bunch of people from my Instagram page the question,

“What do you want to accomplish in the first 100 days of 2020?”

I got a lot of good answers, ranging from health and fitness to personal to business .

Check it out, and let me know what YOU want to accomplish in the first 100 days of this year!

All other links to the podcast (including Apple, Google, AnchorFM, Stitcher can be found here:

http://linktr.ee/1life1you

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Top 3 Reasons To Meal Prep

I think meal prepping, for a LARGE amount of people, is the key to success or failure in reaching their current health and fitness goals.

1. It takes the guessing game out of your eating habits

You meal prep, you don’t worry about what’s for lunch at work. Or stopping for a snack at wawa or sheets. You know what you’re having before you even leave the house.

2. You know EXACTLY what you’re eating

When you meal prep, you know serving size. You know ingredients. You know exactly what you used to cook your food. No hidden ingredients like when you go out to eat.

3. Saves time

It may not seem like it when you’re spending 2 hours in the kitchen on a sunday. But, over the course of the week, you’ll save soooo much time. Meal prepping and cooking in bulk, even just your dinners, can save you 2/3/4 hours of not having to cook, or stop for food, the rest of the week.

Meal prepping is a major key in seeing results. If you don’t want to cook, there are meal prep services out there that will send you prepped meals to just heat up.

You’ll save money by doing it yourself, but, both will work!

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1LIFE1YOU Podcast

It’s YOUR Social Media

A small part of my talk with Rob Riley was about social media/media consumption, and the importance keeping it as positive as possible.

1LIFE1YOU Podcast Episode 31 w/ Rob Riley

The news makes its money from getting views, and with that showing you all the bad or horrible things happening draws more views. Think about it… we all look at the cars that crashed on the roadside..

And that’s what the news knows. The negative draws. But, that can have an impact on how you go about your day and life.

Negativity leads to more negativity.

The same goes for social media. If your feed/timeline is full of negativity, complaining, arguing, that will seep into your own life.

But the coolest thing about social media is, YOU CONTROL IT.

If John is posting negative things on his own social media, and you’re tired of seeing it.. unfollow him. Boom! All lf his negative posts are gone.

And this goes for EVERYONE. Friends, family, coworkers, everyone.

It’s your platforms. You build and create what you see and not see. And if they have a problem, oh well.

Your own peace of mind is more important than their follower count.

Try it out. Go through whatever platform you are on, and unfollow or delete anyone that constantly post negative things, and watch how much better you’ll feel as you start scrolling through your own feed.

Social media isn’t bad. It’s only a platform. People are the ones who choose how to use it.

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Tips To Start Running

If you’ve thought about adding running/jogging into your workout routine, but didn’t want to do anything wrong, get hurt, be unprepared, keep reading this for my tips to help you get started.

1. Warmup Inside

This is especially big when it starts to get colder outside. Warming up before you start your run get your body loose and ready to move. Do a quick 5-10 minute warmup to get your heartrate up.

2. Stretch after your warmup

You don’t want to stretch cold muscles. Warmup, get loose, then stretch out.

When I’m running, I’ll even go maybe 1/4 mile, then stop and stretch. Focus on your whole body, not just your legs.

3. Don’t worry about tracking

There’s a ton of nice apps, and watches that can track your run. But at thw very start, I would recommend not to do any of that.

Just go out and move. See how you feel. Then after a couple times out, start tracking to make sure you’re progressing.

4. Dress for the end of your run

You don’t want to over dress, then start over heating and want to ditch all your clothes. That’s why warming up before is big.

5. Shoes and Clothes

Make sure your shoes are in shape to run in. Check the heels, soles, and insoles. Running in bad shoes can quickly lead to blisters. And no on wants that.

Also, if you can, don’t run in cotton clothing (especially underwear). Chafing is not fun!!!

Dri fit clothing and moisture wicking socks are a big plus when running

1LIFE1YOU “Drink More Water” Tee is available now

Bonus: JUST START

Seriously, just go out and move. Trust me, we are all bad at running at the start. The air hits your lungs. Being out of breath. Being out of shape….

But, just go out and start. The day 1 is the worst day. Every time out, you’ll get better.