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Summer is officially here and it is HOT! The good news is, with the right equipment you can still run safely AND enjoy it! The best way to get into summer running is to just do it! Start slow and easy but jump right in and get moving - even if it means walking first. It will be warm and uncomfortable but over the next few weeks your body will start to adapt to the weather and pretty soon you will be somewhat used to it! The best time of the day to run is going to be early morning before the sun comes up (or right as it is rising) or late in the evening when the sun is setting (or has already set). Both of these scenarios while cooler than running in the blazing sun also pose 2 problems - vision and safety while running in dark/dimmer light. If I am running in low/no-light I make sure to always wear my Outdoor Night Running Light. It is not only super bright and lights up the road in front of you so you can see but it also flashes on your back to help you be visible to others as well. As for the safety component I like carrying SABRE Red Pepper Gel Spray for Runners with me. You can either strap it to your hand or have it attached to your clothing where it can be easily accessible. It also might be a good idea to use something like https://www.life360.com/ or another tracking app that you can share with someone you trust so they can see where you are during your run and can locate you easily if you need help. Another important factor of summer running is water. There are a ton of different ways you can stay hydrated while running - plan your run past a water fountain, drop off a water bottle along your route ahead of time, carry a bottle strapped to your hand, on a running belt or in a hydration pack or vest. It might take some time to figure out what works best for you. I hate carrying things so I usually just use this TETON Sports Hydration Pack if I am running over an hour. You can even add some snacks to the bag as well - I especially love this bag while running trails since it keeps my hands free. Check out this article for more information on hydration for runners. Something you will never catch me running without is my SPIbelt Running Belt. It is simple yet gets the job done. I like to keep my phone in this so I can call for help if I need it, or so I can listen to music/podcasts. It also is nice for the times when I drive somewhere to run and need to carry my car key. They also make waterproof ones but I have had the original one for years and can't complain. The best part is that it doesn't bounce around much like any of the other running belts I have tried. I like to keep my pepper spray tied to the front of it so I can grab it quickly if I need to. I used to just listen to my music out loud because I didn't like dealing with ear buds because they NEVER seem to stay in my ears and I want to be able to hear my surroundings. That is until I found these JLab JBuds Air Sport True Wireless Bluetooth Earbuds. I can not say enough good things about these earbuds. They wrap around your ears and stay put, have several different sized cushions so you can find your perfect fit, they have an aware audio option so you can hear background noise (no noise canceling headphones here!), they are sweat proof - definitely needed in the summer, sound great, are even good for talking on the phone and they charge easily in the case! If it isn't super early in the morning or late in the evening you should probably be wearing sunglasses and these goodr OG Sunglasses are the perfect fit. They are affordable, don't bounce, don't flake, are polarized and come in a variety of fun colors! Talking about blocking the sun - sunscreen is vital! I don't know about you but I am picky with my sunscreen. I have sensitive skin and break out easily so it has taken years to find the right products for me. I like to wear physical/mineral sunscreens to avoid the absorption of chemicals from typical sunscreens. No matter what, every day I wear Cotz Face Natural Skin Tone SPF 40 if I am running or getting dressed up to go out. The best part is that it is matte and doesn't turn your skin white! It has a hint of color to it which is great to balance out your complexion. There is also a non-tinted version but I have never used it. I recently started using Sun Bum Mineral SPF 30 Sunscreen Spray and so far it has been awesome! It doesn't run, has a pleasant smell, is easy to rub in, goes on quick and doesn't turn my skin white. I like to spray it on before I get dressed to go running. I also like to use Sun Bum SPF 30 Mineral Sunscreen Lip Balm or the Sprouts brand on my lips for protection from the sun as well. Speaking of protection, I CAN'T run in shorts without Body Glide Original Anti-Chafe Balm or Gold Bond Friction Defense Stick. I prefer Gold Bond but they both work well. If you are like me and don't have a thigh gap - this is necessary. I also like to apply it under my sports bra straps or anywhere else I feel rubbing. Without this, a long, hot run would be pretty miserable and painful. While this might fall more into the category of running clothes/shoes vs gear I feel like I just can't leave them out. Columbia Enduro-Sole LP Insole saved me after having plantar fasciitis for years. I don't run without these bad boys in my shoes. I have flat feet and overpronate a lot so these are a lifesaver and they go into every pair of running shoes I own. While we are on the subject without getting too specific, the right shoes and clothes can make or break a summer run. You don't need to spend a lot of money, just find a pair of running shoes that fits your needs and moisture-wicking clothes. I love using this tool to help me figure out what to wear if I am unsure with the temperature (cold or hot). I hope this has been helpful for you! I would love comments on if you have tried and liked (or hated) any of these products, what you use/love and any other feedback! If you want more information on hot weather running, check out these 10 Warm Weather Running Tips and put them to use for the Stars & Strides Virtual 5k next week! Check out more of my favorite products here.
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Do you feel like it's a chore when you meal prep for the week? What if you made it a fun experience instead?! Gather your family and friends and let's take a moment to relax and enjoy cupcakes and coffee together...all while prepping your breakfast/snacks for the week!
What better way to celebrate the beginning of summer than with tropical treats? Join me on Saturday, June 27th at 1:00 pm (CT) via Zoom ($10 per household) and let's meal prep by baking hummingbird cupcakes for the week while sipping on a coffee cream soda. Meal planning with cupcakes sound too sweet to be true? Not only are these cupcakes healthy, but so is the coffee cream soda...I guarantee you will like them both a latte! The cupcakes and coffee cream soda are both naturally gluten-free, dairy-free and refined sugar free BUT you can make your own substitutions if desired. After you register for the class you will receive the recipes and grocery list (beginning 6/22). If you need to make any substitutions please let me know, I can cater these recipes to anyone! This would be a perfect class to take as a date, with your friends, while your younger kids are sleeping and you finally have some alone time or to get your older kids involved with cooking! Since the class is through Zoom the camera will be on for everyone involved. You are welcome to turn it off! Everyone will be muted but will remain open so you can unmute if you have a question for me. At the end of the class we can all share our results! The class will be recorded. Let's get baking! Register for the class by clicking Buy Now. By clicking Buy Now you agree to the Agreement, Waiver and Release below.
Hold Harmless Agreement, Waiver and Release
In consideration of being permitted by Elena McCown, LLC to participate in a virtual cooking class, I hereby waive, release and discharge any and all claims for damages or personal injury, death, or property damage which I may have or which may hereafter accrue as a result of my participation in said activity. This release is intended to discharge, in advance, Elena McCown, LLC, its officers, directors, members and managers, and all other members of its virtual cooking school staff whether contracted, employed or related, from and against any and all liability arising out of or connected to in any way with any participation in said activity. I understand that the activity that I am participating in may be of a hazardous nature and/or include physical and/or strenuous activity, that serious accidents occasionally occur during the said activity; and that participants in the said activity can occasionally sustain personal injuries as a consequence thereof. I also recognize that all people react to food differently and I will avoid the foods that I know I am allergic to and will ask for substitutions when necessary. Knowing the risks involved, nevertheless, I have voluntarily applied to participate in said activity, and I hereby agree to assume any and all risks of injury or death and to release and hold harmless Elena McCown, LLC, its officers, directors, members and managers, and all other members of its cooking school staff whether contracted or employed, or related, who might otherwise be liable to me. I further understand and agree that this waiver, release and assumption of risks is to be binding on my heirs and assigns. I hereby grant Elena McCown, LLC all rights and consent to copyright, use, re‐use, publish or re‐publish, copy, exhibit or distribute all photographs I have posted of the food I created to be used for Elena McCown, LLC website, social media, and any educational, training or promotional electronic or printed material without restriction as to frequency or duration of usage and without compensation. By agreeing to this waiver by clicking BuyNow, I acknowledge that I have carefully read this Hold Harmless Agreement, Waiver and Release and fully understand its contents. I am aware that this is a release of liability and a contract between myself and Elena McCown, LLC and any staff member of cooking class whether contracted or employed, or related. 
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About MeI am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny). AllergiesI believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. SearchLooking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below. Archives
October 2021
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Elena McCown, LLC Health Coach in Georgetown, TX