About Wholistic Running

Founder of Wholistic Running, professional runner, coach and nutritional consultant

Exceed Your 2019 Health & Running Goals!

Happy New Year from the coaches at Wholistic Running! We’re here to motivate, inspire and guide you to be your best in 2019. Whether your goals are to lose weight, run a 5k, PR a marathon or finish an ultra-marathon, we can help you every step of the way to ensure that you exceed your goals while having fun.

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Right now, 1-month coaching plans are on sale. Our comprehensive plans include nutritional coaching, personalized training plans, motivational support, injury prevention & more. Sign up HERE

 

Dark Chocolate Chip No-Bake Super Food Maca Truffle Bites

1/4 C SHREDDED COCONUT

1/3 C ALMOND FLOUR

2 T COCOA POWDER

3 T MACA POWDER

2 T PALM SUGAR OR DARK BROWN SUGAR

PINCH SEA SALT

2 T ALMOND BUTTER

1/2 T VANILLA EXTRACT

1/2 T COCONUT EXTRACT

3/4 MEDJOOL DATES, PITS REMOVED (ABOUT 6 LARGE)

1 3/4 OZ DARK CHOCOLATE, CHOPPED INTO SMALL CHUNKS (THE DARKER THE BETTER)

2 T COCOA NIBS

1/4 T WATER

Heat small frying pan over low heat and add the coconut, stirring constantly (about 1 minute). Toast lightly until coconut is amber in color. Coconut can burn very easily so make sure you pay attention to this step.

Place Medjool dates in a blender along with 1/4 c and blend on low setting gradually increasing until dates have been made into a paste. Add the toasted coconut, almond flour, cocoa powder, Maca, palm sugar and sea salt and keep blending on low. Then add the almond butter, vanilla and coconut extract until a dough has formed.

Stop the machine and check the consistency. The dough should stick together easily between two fingers when pinched. You may need to add water if the dough is too dry, but only dd 1/4 t at a time. If too wet, add additional almond flour. again in small amounts.

Transfer to a bowl and mix in the dark chocolate chunks and cocoa nibs. Using clean hands, grab about a T at a time and roll together to form a tight ball.

Keep cool in fridge until ready to serve. (I like to freeze mine in parchment paper and save for a healthy after dinner bite). Makes about 1 1/2 dozen and only takes about 15 minutes to prepare.

Happy New Year,

Damian & Lindsey

Last Minute Holiday Gifts & Giveaway

Give the gift of joy and health with one of our Gift Certificates for Online Coaching. They can be used at anytime.

It’s your last chance to win these 4 amazing Flora products to help fight off cold & flu! We’ll select one winner this Sunday evening. To be entered to win, just head over and ‘like’ our Facebook post.

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1-month Online Coaching packages are $50 OFF. Give as a gift or use for yourself!

Happy Holidays,

Damian & Lindsey

 

 

FREE Giveaway & Last Minute Holiday Gifts!

Happy Holidays from the coaches at Wholistic Running. We wish you a happy new year with lots of running and health!

Give the gift of joy and health with one of our Gift Certificates for Online Coaching. 

Win these 4 amazing Flora products to help fight off cold & flu! We’ll select one winner this Sunday. To be entered to win, just head over and ‘like’ our Facebook post.

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1-month Online Coaching packages are $50 OFF. Give as a gift or use for yourself!

Happy Holidays,

Damian & Lindsey

 

 

FREE Giveaway & Holiday Discounts!

Win these 4 amazing Flora products to help fight off cold & flu! We’ll select one winner this Sunday. To be entered to win, just head over and ‘like’ our Facebook post.

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Give the gift of joy and health with one of our Gift Certificates for Online Coaching. 

Run better, happier, pain-free

1-month Online Coaching packages are $50 OFF. Give as a gift or use for yourself!

Happy Holidays,

Damian & Lindsey

 

 

Huge SALE & Running Tip!

Have you ever wanted a professional coach? Now is your time to get personal coaching from two professional runners. You’ll get personalized training plans, nutritional coaching, technique analysis, motivational support, race guidance & more.

Get 1 month FREE of additional coaching when you purchase a 3 or 6-month coaching package. Packages can be used anytime but must be purchased by 11/25/18. Find out more HERE

Reduce Impact & Run More Efficiently Quick Tip

Optimal cadence for most runners is around 170-185 steps per minute. Unfortunately, most runners have a lower cadence and as a result run with more impact, more effort and a slower pace. By finding your optimal cadence (and most likely increasing it) you’ll find that running is easier and you feel lighter. You will have less braking forces so less pain in your knees, back, feet and hips.

To practice finding your optimal cadence, use a running metronome or metronome app on your smartphone. Play with between 170-185 steps per minute. To achieve this cadence, do NOT run faster. Instead, take smaller steps. Focus on opening your stride behind you and not out in front of you. Give it a try and let us know if you have any questions!

Happy Running,

Damian & Lindsey

Plant Based Nutrition Tips & Recipe

Many people are switching to a plant based diet for performance and health benefits. Benefits include more energy, weight loss, injury prevention, enhance recovery and more.

As a plant-based athlete on the prestigious list of ‘Greatest Vegan Athletes‘, I can attest to the power of a plant-based diet. It has allowed me to run 40 ultra marathons (mostly 50 and 100 mile races) without a significant injury for 12 years. Eating plant-based has helped my performance, reduced injuries and gives me tremendous energy. A plant-based diet has not only helped me but countless other athletes as and this is why Wholistic Running offers Nutritional Consulting and Online Coaching to help you perform and feel your best.

Quick & easy performance & recovery smoothie:kale-berry-smoothie

16 oz plant-based milk
1 T chia or flax seeds
1 scoop plant-based Hammer Vegan protein
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger or turmeric (optional)
1 cup spinach or kale

Add ingredients, blend & enjoy!

Not only am I certified in Plant-Based Nutriton from Cornell, but our nutritional expert Lindsey Hintz, M.S. in Nutrition for Athletic Performance, founder of Wholicious Living and certified in Plant-Based Nutrition from Cornell is a leader in health and nutrition. She has been plant-based since 2001.

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Also, be sure to check out Hammer Nutrition’s extensive line of plant-based, vegan products and get 15% OFF your first order by using the code ‘195399‘ at checkout.

Vegan Tissue Rejuvenator          Vegan Protein

Vegan Protein Bars         Vegan Recoverite

For more info on how Lindsey & Damian can help you, visit our Nutritional Coaching page HERE.

Damian Stoy, founder of Wholistic Running

Need Motivation? Run with Purpose!

Running with purpose everyday will help you enjoy running more and reach your goals. You’ll feel a sense of satisfaction and accomplishment which will keep you motivated and going strong. Here are some examples of how to give your runs each and everyday a sense of purpose.

  1. Practice efficient running technique:  Doing so is a form of moving meditation that will calm your mind and help you relax. The benefits include fewer injuries, easier running and more speed as well.
  2. Choose to run easy with enjoyment:  Yes, that’s right. I’m a coach and professional runner telling you to run most of your runs ‘easy’. Stop and smell the roses more often. Doing so will not only be more enjoyable but allow you to actively recover so your harder workout days will go better and be more beneficial.
  3. Workouts should be hard (but not dreadful): Running workouts gives you a sense of accomplishment and oftentimes euphoria after the run. The benefits include greater fitness and speed.
  4. Just run for fun: Many of your runs can and should be just to go out and enjoy the art of running and movement. If you can, running trails is the easiest place to do this. Forget about the watch, your pace and time. Just go out with no expectations and have fun.
  5. Choose specific long-term goals:  By training for a future race, losing weight, running for a charity or increasing your health, you’ll be more likely to stick with running. A daily reminder of why you run is helpful to keep you going.

So before you go out for your next run, find some purpose and give it a try. You’ll be surprised by the satisfaction you’ll feel after your run.

Happy Running,

Damian

WholisticRunning.com

 

VIDEO: Improve Your Running Today

Who doesn’t want to run easier, faster, lighter and with less impact? I can’t tell you how many runners I have helped with 1 or 2 simple running technique tips.

In this short video, I show how both road & trail runners can easily improve your running technique almost instantly. Give these tips a try! Every runner is different so different tips help different runners and this is why we offer online personalized technique plans for all our runners.

 

Happy Running,

Coach Damian

The Best Running Shoe for You

One of the most common questions we get is, “Which shoes should I wear?” The right shoe for you won’t automatically make you run better or get less injuries but it will help you be more comfortable. Keep reading to find out what we as professional runners and coaches recommend.AFW1734F_PinkOrange_btn4_xl

To answer the question, it’s best to know how much you run, what your running biomechanics are, the terrain you run on, as well as several other variables to help you select the best shoe for you. This is just one reason a professional running coach is so helpful in helping you reach your running goals.

We at Wholistic Running often recommend shoes that have a roomy toe box allowing your foot to do what it’s supposed to do and are most comfortable. You also want to look for shoes that have a minimal ‘drop’, provide adequate cushion and stability for the terrain you run on and proven durability over time. For trail shoes, look for good traction and adequate protection. Road shoes look for more flexibility and lighter weight. The best shoe for you is different for every runner and the most important thing is finding the right shoe for YOU and your goals.

We as professional runners and coaches can help you choose the best shoes specifically for you so you are running your best. To find out more about our Online Coaching click HERE. We currently have 2 open spots and for a limited time, monthly coaching packages are $25 OFF. You can always email us with questions, we are here to help you.

Happy Running,

Damian & Lindsey

P.S. It’s race season! Check out our Pre-Race Smoothie Recipe HERE