Khloé Kardashian’s Trainer Says It’s Okay to Eat Sugar — But Only at This Specific Time

The first step to bettering your 5K is to pick a race and sign up for it — most cities have a few 5K to choose from each weekend, so there should be plenty to choose from. Having a race on the calendar ensures you won’t skip out on your training. I recommend giving yourself 8-10 weeks to properly train.

The best 5K training plans, in my opinion, include 4-5 days of running a week. Every week should include:

• One or two speed workouts
• A few easy jogs
• A long run

You should never run hard or fast two days in a row — easy jogging and rest between speed workouts are both essential for rebuilding muscles damaged with hard workouts. Here's how each of the three main training workouts should go.

Speed Workouts

Every speed workout should begin with a 5-10 minute jogging warm up and a 5-10 minute jog/walk cooldown. This will help ensure you do not pull or strain any muscles.

The actual "speed" part of speed workouts can go one of two ways:

• Run 2-3 minutes at a harder 7 out of 10 effort, with a standing or walking rest of 2-3 minutes between each push.
• Run 6-8 repeats of a steep hill for 45-60 seconds in length with a walk back down, before repeating again.

Easy Jogs

Easy jogs should be kept at a conversational pace, so this would be a good time to grab your girlfriend or hop on the phone if you want some company. The best jogs should be about 2-3 miles in length, or 20-35 minutes in duration.

Long Runs

Long runs are arguably the most important workout of the week, and anyone trying to better their 5K time should make sure to include them in their training plan. Like the name suggests, a long run should be your longest run of the week. Your longest run can be anywhere from three miles at the beginning of the plan to 12 miles if you're an experienced and seasoned vet. I recommend starting with 3 miles at the beginning of your 8-10 week plan and working your way up to 5-8 miles by the end. You should do this by adding one half to a full mile each week. Although it may sound silly to run 8 miles in order to run a 3.1 mile race, this will help build your endurance more than any of your other weekly runs. Having endurance will make the race seem easier, and I can guarantee you'll pass people left and right in your final mile.

Note: You should also have at least 10 days between your longest long run and your 5k race so that you can feel as fresh as possible on race day.

The most important thing to remember on race day is to not go out too fast. If you sprint the first mile, the rest of the race will be miserable. Race day adrenaline will make you jittery and willing to sprint at the start, but working on controlling that will ensure a better race experience. Try to make your second and third mile faster than your first and give it all in the last .1 mile. After you’re done, soak in the race day atmosphere and grab a free banana! Don’t forget that the post race pain is temporary and remember not to sign up for another race while on an endorphin high!

How can I tell if I'm bloated?

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

When is the Amazon Book Sale?

The Amazon Book Sale runs from May 15 until May 20, so you’ll have six full days to plan your (very discounted) TBR list.

What should I expect from the Amazon Book Sale?

The Amazon Book Sale will feature titles from different genres that you can save up to 50% on. Not only that, but Kindle users can save up to 80% on books! In case you’re wondering, you're not dreaming — this is really, really good.

Shop Early Amazon Book Sale Deals Here!

The Woman in the Window by A.J. Finn

Anna Fox has agoraphobia so she spends time by herself at home by herself and fills her days with drinking, watching comfort movies, and being a nosy neighbor. That's how she knows a new family — The Russells — have moved across from her.

She continues her usually nosy activities and finds herself witnessing something that seems horribly wrong. As she frantically tries to piece together the mystery of what happened, it becomes clear that the lines of her imagination and reality have become blurred.

Firefly Lane by Kristin Hannah

Kate Mularkey was never the popular girl until she met her best friend Tully. Their lives are polar opposite, but there's no denying how tight their bond is. Over time we learn that Tully has abandonment issues and looks for anyone — especially men — to love her. Her journey takes her to the big apple where she achieves all the glitz and glamour that life has to offer.

Kate goes on to become a wife and mother, two things she believes she wants, but it becomes clear that she's missing something. That something is what begins to burn a hole in her being and the more she watches her best friend Tully live a successful life, the more she wants that for herself too.

Little Fires Everywhere by Celeste Ng

Elena Richardson and Mia Warren go to warn in this moving novel about classism. It dares to ask readers who deserves to be seen as a shining example of a mother as both women eventually face how far they're willing to go to protect those they love.

For Elena, Shaker Heights is all she's ever known. She's married, has four children, and is well-loved in her community. She believes that she's been able to achieve everything she has because she knows how to be the woman who doesn't color outside of the lines.

On the other hand, Mia is an artist who knows all about creating masterpieces with elements that are otherwise seen as messy. She and her daughter Pearl become a little too close to the Richardsons, finding their lives dangerously intertwined with them.

When a custody battle ensues that involves the young daughter of Mia co-worker, she finds herself willing to dismantle the pretty facade of not only Shaker Heights, but Elena as well.

Tiny Beautiful Things by Cheryl Strayed

Cheryl Strayed has spent over 10 years dishing out advice as 'Dear Sugar' has touched people with her columns, podcast Dear Sugars, and Substack. Deciding to compile all of the best things she's ever told people, Cheryl Strayed pieced together Tiny Beautiful Things so that readers around the world won't have to look far for her empathetic wisdom.

Georgie, All Along by Kate Clayborn

Georgia Mulcahy is the ultimate people-pleaser and her career is the epitome of it. She'd probably always be that way had it not been for a unexpected career change that sends her packing back home. Begrudgingly, she goes and soon discovers a diary where she once wrote down all of her heart's desires.

This inspires her to start checking things off her life's to-do list so that she can really start living. It's just that Levi Fanning is somehow her unexpected roommate while she's at her parents' home and his offer to help her complete her list feels like something she didn't know she'd encounter.

The more they spend time together, the more Georgie feels like there's more to life than checking off things on a list.

The Mitford Affair by Marie Benedict

The Mitford sisters have always been the talk of the town, but nothing is as shocking as when one of the sisters decides she'd rather devote herself to a fascist leader. Another sister decides it's worth following her and this leads people to whisper salacious things about her alleged relationship with Hitler.

As the war between Great Britain and Germany threaten to spill over, their sister Nancy can't help but wonder what her sisters have gotten themselves into. She'll have to decide where her own allegiance lies.

Expiration Dates by Rebecca Serle

Daphne Bell has always known how long she'll be with a man before moving on to the next one. It's not that she's flighty, but more so that the universe literally tells her what to expect. These little nudges have been in her life for over two decades and it's something she's learned to accept.

However, the universe decides to be cryptic by only clueing her in on the name of the next man she'll spend time with. It's odd because if Jake knew the things she did, there's a chance he could walk away from her forever and that's the last thing Daphne wants.

On a Quiet Street by Seraphina Nova Glass

Brighton Hills appears to be a picturesque place to live. It's a community that beautifully blends luxurious living with the gorgeous nature that surrounds it and the neighbors always have their eyes on each other.

However, Cora's desire to find out if her husband is having an affair leads her to form a partnership with Paige. She's the one neighbor that Cora knows keeps a watchful eye on what's going on in Brighton Hills after her son died.

The two women work together to discover what Cora's husband is really up to, but what they may stumble across will send a shockwave through Brighton Hills.

Throne of the Fallen by Kerri Maniscalo (Kindle)

The Prince of Envy is struggling to save his demon court in Throne of the Fallen, but he's determined to find a way to do so. He's not afraid of the magic and mysterious people that keep crossing his path because nothing can stop his fierce desire to regain the control he once has.

Things are seemingly no different from Miss Camilla Antonius because she's facing blackmail by someone who literally makes her skin crawl. In order to change her fate, she reluctantly joins forces with The Prince of Envy and thus begins their dangerous journey through the Underworld.

It's the one place that may pull them together in more ways than one.

The Undertaking of Hart and Mercy by Megan Bannen (Kindle)

Hart spends most of his time patrolling Tanria, but the loneliness does nothing to keep him company. Things couldn't be any different for Mercy though. She's tasked with making sure things are running properly at Birdsall & Son Undertakers and doesn't have time for anyone's foolery.

Ironically, Hart and Mercy both have taken up writing mysterious letters to strangers who have become their friends. The thing is they're not aware they've been communicating with each other.

It's a classic enemies-to-loves fantasy novel that'll make you smile with glee.