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The warm months of the year are finally upon us. For many people, that means coming up with fitness and wellness routines that will help them live a healthier life and look great while spending more time outdoors. If your spring and summer list of goals includes completing your first 5K, then you’re in luck! Because life coach Tony Palermo has put together a list of essential tools, including tech devices and apps, that can make training for your first big race so much easier.
 
A Reliable Smartwatch or Fitness Tracker 
 
Preparing for a 5K is more about progress than perfection. So as you prepare for your first race, consider picking up a fitness tracker or smartwatch to keep yourself motivated. If you have it in your budget, opting for a smartwatch will give you more features for training and tracking your progress, as well as keeping you safe along the way. For example, the latest Apple watches come with an electrocardiogram (ECG) app to check your heart rate, as well as fall detection and Emergency SOS, both of which can alert emergency contacts or personnel in the event of a training emergency.
 
Looking for something that will track your training progress without adding a lot of cost to your budget? Then one of Digital Trends’s recommended low-cost fitness trackers may be your best bet. While these budget-friendly fitness trackers may not have as many bells and whistles as smartwatches, they offer some of the same progress-tracking features at a much lower price tag. That can be a major perk for new runners who are unsure of their fitness tracking needs.
 
Helpful Running and Training Apps
 
Another perk to having a smartwatch or fitness tracker for your 5K training program is that you can connect these devices to running apps on your smartphone, to create a custom training program that will have you race-ready in no time. If you truly are a beginner when it comes to running, then an app like C25K could provide the motivation and training you need to run your first 5K without any issues. C25K stands for Couch to 5K, and this app is aptly named because the included training features can turn any couch potato into a long-distance runner. You can customize your training program according to your abilities and the date of your first 5K race, and the training programs are fairly easy to follow.
 
The same company that developed C25K also makes other training apps, like 10K and half-marathon programs, if you decide to take your running goals to the next level. Other apps that can be useful for novice runners include training apps like Runcoach and music apps like Spotify, to make sticking to running goals easy and fun.
 
A Good Set of Headphones
 
At first glance, this may not seem like something you actually need to help you prepare for a 5K, but those who find inspiration in music will definitely want to pick up a great pair of headphones when they start training. Of course, headphones aren’t just for music! If you enjoy listening to audiobooks or your favorite podcast while you’re training, headphones can keep you motivated to push forward. Headphones come in a variety of different variations, so find a pair that suits your needs and get moving.
 
Properly-Sized Running Shoes
 
One of the perks of running a 5K is that you don’t need to invest in a ton of expensive equipment to be successful. While having a fitness tracker or smartwatch, as well as training apps, can make preparing for your first race a lot easier, you don’t necessarily need these gadgets and tools to fulfill your 5K goals. The one thing you do need, aside from a little grit and determination, is a supportive pair of shoes. Selecting the right shoes for your running style and race needs can keep you comfortable during your first 5K, but having the right support can also prevent injuries.
 
Start by determining whether your 5K will be held on paved road or trail, and then take a look at your current shoes to determine your personal running mechanics. If you want to take the guesswork out of investing in appropriate running shoes, you can also begin your shopping trip with a visit to a local sports equipment retailer or running supply store. If you need to find a 5K, these stores may have race and registration information on-hand as well.
 
Arming yourself with a few training tools can make achieving your 5K dreams a reality! So if your get-healthy goals include running a 5K, or even a 10K or half-marathon, be sure to keep this training guide handy. Reaching your goals is a great way to celebrate a new decade, and it’s a wonderful way to improve your health and wellness!        
 
Are you hoping to reach even more personal goals in the coming months? Reach out to life coach Tony Palermo to get started on your journey to success and happiness!
 

  Take Small Action Steps to Improve Your Mental Health and Well Being

Mindset is a powerful tool and can have an immense impact on well-being and mental health. Try these:

1. Write or think of something you are grateful for every day.
2. Write daily affirmations like “I am in the process of positive change”
3. Set small goals like, today I will find the positive in something
   

Exercise creates endorphins which triggers positive feelings in the body. Try these simple steps:

1. Talk a Walk
2. Get up from your chair during the day and stretch
3. Participate in a short yoga class online (YouTube has them for FREE)
   

Jobs can be one of our greatest contributors to feeling stuck or in a rut. We give forty or more hours of our week to someone else and it can be exhausting. But you can make small changes to help alleviate that dread or feeling of being stuck in a rut. Try these small steps:

1. Show someone at work a small act of kindness.
2. Update your resume. It will remind you of all you are capable of and your contributions!
3. Looking for something new? Post that resume on some online job sites.
   

Relationships can also get to a point of feeling stuck. Maybe you have fallen into old habits or bad habits and your relationships just don’t have the same spark as they used to. Try some of these:

1. Call a loved one or friend… don’t text… call! Be genuine and ask how they are and LISTEN… uninterrupted.
2. Ask someone to watch a sunrise or sunset with you.  
   
3. Complete an act of service for someone. Bring your neighbors trash can in for them!
   

Self-care is often overlooked. We are often taught that self-care actions are… selfish. Perhaps, in a way. However, self-care is needed for overall well-being. So, try these:

1. Buy a book and give yourself time to read.
2. Consider a hobby and go visit a hobby or craft store to get started
3. Take one hour for yourself and indulge… A massage? A nap?

 
There are a million and one small steps you can take to make some positive change and light a spark. Hopefully, reading this blog was your first small step! If you are looking for more ideas or small ways to take action, let’s chat!

Hope you and your family have a wonderful 4th of July.