May 14, 2020

The answer to this question is going to be specifically geared for people who are running 10K or less.

First we will address the fact that you should eat something before a morning run. Your body has gone all night without any food or drink. You would not expect your car to run optimally without fuel in it, so why would you expect your body to run optimally without fuel. It is possible to run shorter distances without eating but you will be more likely to run out of glycogen stores, feel fatigued, suffer from low blood sugar, and feel nauseous if you do not eat pre- exercise. During the night, your liver glycogen stores may become depleted and then your body would struggle to maintain blood sugar levels during our workout. (Clark, 2014). Some may argue that you burn more fat while exercising on an empty stomach, but this does not equate to fat loss. To lose body fat, you need to create a calorie deficit by the end of the day and you will be much more capable of burning calories if your...

May 14, 2020

Running shoes are vital to preventing injuries and protecting your feet. Not only do they protect your feet from hard or sharp objects that may be on the ground, they also provide stability and cushioning. On average, a runner’s foot strikes the ground between 1,500-1,700 times per mile (Prentice, 2013). It is essential to wear shoes that are going to help absorb some of the impact while running. Wearing shoes with cushioning that is worn down or virtually nonexistent will put you at a greater risk for injury.

When should you replace your running shoes?

According to Prentice (2013) running shoes should be replaced between 350-550 miles and running flats should be replaced every 125-250 miles. You are probably looking at that number and wondering why there is such a huge gap between the two numbers? The reasoning for this is because the life of a shoe depends highly upon multiple factors. If you are not properly landing on your foot with each strike, your shoes will wear down quicker in t...

October 17, 2019

October 7-11 my husband and I had the joy of backpacking the Grand Canyon. We had so much fun and cannot wait to do it again some day. Here is a video of some of the pictures we took on our trip. I will eventually do a longer post with more details but for now, enjoy the video and feel free to ask any questions. 

June 21, 2019

Summer vacation is here and that probably means more traveling and days spent out and about. For our family, this also means planning ahead and making sure that we have healthy and nutritious foods available to either grab easily or keep in the car. 

Let me ask you a question: When are you most likely to make unhealthy food choices? 

A) When you have tasty snacks pre-packed 


B) When you are extremely hungry and desperate to eat anything you can get your hands on? 

I would assume that most of you probably answered B to this question. Often times, we make those less then ideal food choices because we are desperately hungry. In these moments we are also more likely to overeat. 

According to Clark (2014), "snacks prevent not only hunger sensations but also cravings for sweets... eat before you get too hungry. When you are ravenous, you tend to crave sweets (and fat) and overeat." 

My goal today is to help equip you with a few on-the-go options so that you can hopefully avoid these types of...

June 3, 2019

The topic of discussion for today's post is post exercise nutrition/fuel. I have also written a post all on pre-exercise nutrition if you are concerned about what you should be consuming pre-workout. 

Are you new to exercising and not quite certain what you should be eating after a workout? Or maybe you are an avid exerciser looking to improve your performance. Today’s post is for both of you! 

People talk about the importance of pre-exercise food and nutrient timing post exercise like it is a life or death situation. Does it leave you dazed and confused? Maybe even feeling like you shouldn’t exercise because you don’t know how to maximize your efforts? Do Not Worry! This is simply not the case.

After a workout, your top dietary priority should be to replace fluids lost from sweating so that your body can get back to water balance. You can calculate your sweat rate if you need to but the goal is to drink throughout the activity so you do not lose more then 2% of your body weight.


May 25, 2019

Take a moment and read over Joshua 4

Seriously, go read Joshua 4 right now.

I want you to take a moment and write down specific parts of the story that stood out to you. It can be anything.

Here are some of the things that stood out to me when reading Joshua 4:

After crossing the Jordan river with the priests standing in the center of the river holding up the ark of the covenant, Joshua appointed 12 men to go back to the middle (where the ark was) and retrieve 12 stones that would be used as a memorial in Gilgal. These stones would signify proof of God’s miracle and also serve as a reminder for future generations.

This miracle signifies three principles about God that the Israelites needed to remember and teach to their children so that they were not forgotten.

  1. God’s power

  2. God’s presence

  3. God’s protection

In order for the Israelites to cross the waters and collect the 12 stones from the center of the Jordan, the water had to be separated and stay still. This was direct evidenc...

May 13, 2019

Weather you are looking to take your workout on the road or simply trying to avoid buying expensive equipment, these resistance band exercises can be made into a full body workout! 

Exercise #1 Plank Push-up

Exercise #2 Banded Squat

Exercise #3 Lateral Walk

Exercise #4 Crab Walk

Exercise #5 Monster Walk

Exercise #6 Sprint

Exercise #7 Lateral Sprint

Exercise #8 Clam Shells 

Exercise #9 Squat w/abduction

Exercise #10 Plank Leg raise

Exercise #11 Standing Hip Extension

Exercise #12 Shoulder External Rotation

Exercise #13 Lateral raise

Exercise #14 Tricep Kickback

Exercise #15 One Arm Chest Fly

Exercise #16 Bicep Curl

Exercise #17 Over Head Pull Down

Exercise #18 Bridge 

Exercise #19 Single Leg Bridge

Exercise #20 Seated Row 

Now that you are an expert on resistance band exercises, here is a great workout that you can do at home or take with you anywhere! 

 Share this workout, give it a try, and be on the lookout for more in the future!! 

Let us know if you did it and tag us on Social Media. 

April 26, 2019

You all have asked so here it is! This whole post is all about meal planning a month at a time and how I do it. It is a bit lengthy but if you are really looking to try it, I recommend watching the whole video. I will include the "cliff notes" version at the end with the printable resources that I promised.

Grab a cup of coffee or tea and sit down and learn all about how I meal plan for a month at a time. 

1) Look at your calendar and mark out important dates or times that might be hard to make a meal

2) Mark out the days of the week on a piece of paper. Use one line per day so you can mark down both breakfast and dinner

3) Find different categories for specific days of the week (Taco Tuesday, crockpot on Thursday, Meatless Monday...) 

4) Go through your pantry/freezer/fridge and mark down if there is anything you want to use and then search through pinterest or cookbooks for recipes to fit into these categories or use specific ingredients. 

5) As you write down what you will be eating...

April 21, 2019

The Resurrection

Read Matthew 28 

As Mary and Mary walked toward the tomb their intent was to tend to the body of Jesus but what they found instead was beyond their greatest hopes. Instead of being met with opposition from the soldiers as they approached the tomb of Jesus, the ladies were greeted by an angel with the same words that were spoken to the soldiers on the night of Jesus' birth, "Do not be afraid!"  Rather then bearing news of the long awaited birth of the Savior, the angel was there to announce that Jesus was no longer in the grave. He had risen from the dead just as He said He would. 

When Jesus rose from the dead, He conquered sin and death.

When Jesus came back to life, it also brought to life God's new creation kingdom into this fallen world and one day it will all be restored! (Rev 21:3-4)

"And I heard a loud voice from the throne saying, “Behold, the dwelling place[a] of God is with man. He will dwell with them, and they will be his people,[b] and God himsel...

April 12, 2019

The weather may be warming up where you are and maybe you are getting the itch to go running or perhaps you never stopped running through the colder months. In either case it is vitally important to make sure that you keep yourself safe while you are enjoying your run. 

Back a few years ago when we lived in Philadelphia, there was a story in the local news about a female jogger who was strangled while out for a jog at night. It definitely caught my attention and not only was I deeply saddened for the family of this lady, but I was stirred to step back and evaluate what I was doing to make sure I am safe while out running. Later on that week, it was released that the husband confessed to murdering his wife. It was not a random act of violence against a runner. In some ways it calmed my heart to know that this running accident was not a random act, but it broke my heart even more for the family. The runner left behind two teenage daughters. 

In my search for ways to be safer while out...

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Central Maine

Tel: 207-577-4608

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© 2019 by Kimbre Varney