About Wholistic Running

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

Lessons, Workshops & More

Runners,

I hope you and your families are doing well and staying healthy. These can be challenging times and if there is anything I can do to help out, don’t hesitate to contact me.

We are still offering private lessons, workshops, coaching and nutritional consulting following all Summit County Health Department and Utah Department of Health guidelines. For more information, please visit our website.

If you are interested in any of these, please contact me at anytime. Be safe, stay healthy and I hope your training is going well.

Happy Running,
Damian Stoy

www.WholisticRunning.com

Run faster, farther & healthier with this tip

I’d like to share with you how to run faster, farther & with fewer injuries by simply improving your running technique. Down below I’ll share with you an easy tip to get started right away.

We now offer gift certificates that can be used at anytime. Buy one for yourself or for someone you love. They may be used for any of our services including Coaching, Training Plans, Workshops, Nutritional Coaching or Private Lessons. Support small businesses and share health & happiness by purchasing a Wholistic Running gift certificate here…

Damian in Tetons

Every sport practices technique. Why would running be any different? The better your running technique is the more efficient you will run. You’ll have fewer injuries, run faster and be able to run farther.

As a biomechanics and running technique specialist, when I watch kids run they run completely different from most adults. Yes, we are born to run. Unfortunately, we ‘forget’ how. The reasons are many. We are taught to overstride, we lose core engagement because we sit so much, many of us have poor posture and alignment and most shoes promote an excessive heel strike. Fortunately we can break these poor habits and create new efficient ones fairly easily.

What improving your running technique will do for you:

  1. Fewer injuries, less pain and decreased fatigue: Improving your technique will reduce impact and improve alignment.
  2. Run faster: You will run more efficiently and you’ll save energy.
  3. Enjoy running more: Running is easier and more fun.
  4. Run farther: You’ll be able to train more frequently with less fatigue, fewer injuries and quicker recovery time.
  5. Hills: Run uphill easier and downhill without less pain.

Give this tip a try on your next run:

Finding your optimal running cadence (steps per minute) has been found to quickly improve running biomechanics. Your optimal cadence depends on many variables and the individual runner. In general, the shorter you are (or more accurately, the shorter your legs are), the higher your cadence is relative to other runners. Most runners have an optimal cadence of 170-180 steps per minute which will slightly vary with your running pace. Unfortunately, most adult runners have too low of a running cadence resulting in poor running technique.

How to practice higher cadence?

The focus is to SHORTEN your stride, not to run faster. Be sure to open up your stride BEHIND you and not out in front of you. You can download a metronome app on your phone or many GPS watches nowadays have cadence features. Play with your cadence shooting for around 170-180 steps per minute. At first, it may feel awkward and like you are taking short steps, but this will feel better and very beneficial after some practice. Over time, you’ll notice less impact on your joints, faster recovery and a quicker pace with more ease.

Happy Running,
Damian Stoy

Training Discounts & Healthy, Delicious Recipe

Now is an important time to continue your training for both physical and mental health. Staying motivated may be challenging right now and that is why having a training plan and coach is so valuable to keep you going during these tough times. Finances can also be challenging right now and that is why we are offering discounts on our Training packages.  We are here to help keep you motivated, inspired and healthy.

Lindsey’s Simple & Delicious Chickpeas and Rice

Chickpeas, otherwise known as garbanzo beans, are jam packed with nutrients. They’re a great source of plant-based protein, fiber and carbohydrates. They are also rich in antioxidants that help boost your immune system and help prevent diseases like diabetes, heart disease, high cholesterol to name just a few. Chickpeas are also a great source minerals such as calcium, magnesium, iron, zinc, folate and phosphorous. The nutty tasting legume has a number of essential vitamins like thiamin, riboflavin, niacin, vitamin C, A, B6, B12, and vitamin K too.

We love them because they’re so versatile and can be used in almost any dish. You really can’t go wrong with falling in love with chickpeas. This recipe was made with the ingredients we had on hand and only took about 10 minutes. It’s not complete without some sort of complex carbohydrate though so make sure you have rice or quinoa cooking in that Instant Pot before you start with this recipe.

You can use dried chickpeas but be sure to soak them overnight for about 8 hours first. We used canned garbanzo beans because we were short on time and hungry. We rinsed them well before adding them to the pan.

IMG_0866

2 cans chickpeas, drained and rinsed
2-3 T water
1/2 medium onion, diced or chopped
3-5 cloves garlic, minced
2 c sliced mushrooms (any kind will do)
1 1/2 t paprika
1/2 t onion powder
1/2 t oregano
1/2 t garlic powder (use only if you didn’t use fresh cloves)
1/2 t fresh ground black pepper
1:2 t sea salt
1/2 t chili powder
1/4 t thyme
Heat a 2-3 T of water in a pan. Add the onion, garlic and mushrooms. Stir until brown and onions translucent. You may need to add a little more water every once in a while to prevent burning.
Add spices and stir. Add in the chickpeas and allow to cook about 5 more minutes until heated through and slightly browned.
Serve over rice of choice. We used brown basmati rice that we cooked in our Instant Pot.
Health & Happiness,
Lindsey & Damian

Do you need a coach?

Runners often wonder if having a coach would be beneficial for them. For many runners a coach can be life changing but that doesn’t mean everyone needs a coach. It’s all about what your goals are and what you want to get out of running. To decide if a coach is right for you, here’s how a well qualified coach can help you the most.

  1. Keep you motivated: Your coach should provide you with not only the expertise in designing personalized training plans, but give you the confidence and tools to stay on track, succeed and most importantly have fun.
  2. Prevent injuries and over training: Getting injured is the #1 reason runners don’t reach their goals. A coach should provide you with the support and know how to prevent and manage injuries. There are many ways to do this including offering online technique analysis, proper training plan design focused on gradual progress and alternative tips specifically given for each individual such as foam rolling, stretching, strength training and nutritional support.
  3. Accomplish your goals: An expert coach should help you choose realistic but challenging goals AND help you accomplish and ideally exceed them. Everyone’s goals are different. Examples include running your fastest 5K, running without injury, finishing your first marathon or being the healthiest and fittest you’ve ever been.
  4. Provide comprehensive support: Invaluable coaches provide more than just generic training plans. They should be able to provide custom plans specifically designed around your life. A comprehensive approach results in the greatest results and should include nutritional guidance and running technique analysis which are essential to not just running your best but also feeling energized and thriving in life.
  5. Give you peace of mind:  Training doesn’t always go to plan. Life gets in the way and a good coach will help you adapt your training plan accordingly. Training plans should not be set in stone. They should be fluid and easily adaptable when life becomes busy and it’s not possible to stick to the plan. An experienced coach understands this and provides the necessary support and guidance when this happens.

Wholistic Running has coached hundreds of runners over the past 10 years. Our approach is comprehensive so that runners accomplish their individual goals and thrive in life. To learn more about our coaching packages, visit our Coaching page.

Happy Running,

Damian & Lindsey

Train Smarter Not Harder

Now is the time of year to solidify your running goals and gradually lay the foundation for a successful year of running. Getting results is all about consistency, gradual progress and training smarter not harder. Our passion is helping runners achieve their goals no matter what they may be.

What do we mean by ‘train smarter not harder’?

Everyone responds differently to training. We’ve coached runners in everything from 100 meters to 100 mile races running less than they ever have in their life while getting their best results ever. For example, we’ve coached runners to PR (personal record) in 100 mile races ‘only’ running 3 days a week. The secret is that more isn’t always better. Instead, we use a system that gets results based on quality and listening to each individual’s unique responses both physiologically and mentally. Some runners need more motivation, some need more mileage, some need less mileage, some need race preparation expertise and some need help with their nutrition in order to get the results they desire.

By taking a wholistic approach to training, runner’s are more likely to get the results they desire whether they be to run their fastest race, lose weight, gain strength, increase their energy or overcome chronic injuries. Contrary to what some may people, wholistic doesn’t mean more work for you. It means finding what specifically benefits you by listening and adapting your training optimally. That’s where we differ from almost every other coach out there. We customize training plans AND adapt them to optimize results. We don’t give out generic one-size-fits-all training plans that often lead to poor results, burn out or injury.

Learn more about our approach on our Online Coaching page.

Happy Running,

Damian & Lindsey

Thrive with plant-based nutrition

Anyone that knows me knows I’m all about getting results. And with nutrition, it is no different. I want the absolute best for myself and for the athletes I coach. What you eat has such a tremendous impact on your energy levels, mental clarity, weight, performance and overall well being. It all starts with what you put in your body!

Your body is literally made of what you eat and everything you do in life, the energy comes from what you eat. Yep, read that again! Why not eat the absolute best so you can thrive in life?

When it comes to nutrition and diet, it’s not only about eating nutrient rich, performance enhancing foods. To successfully achieve your long-term nutrition goals, what and how you eat needs to be sustainable and easily doable for you. Bottom line, the foods you eat need to be delicious, quick and easy to make, satisfying and affordable.

What is a plant-based diet? 

A plant-based diet consists primarily of plants. For some people it may include some animal products while others it has none. It’s not a ‘diet’ where you have to eat less to get results. In fact, eating a diet rich in plants usually means you get to more as plants are relatively low in calories but nutrient dense.

Some people take it a step farther and eat a whole foods, plant-based (WFPB) diet which consists of little to no processed foods. Lindsey and I personally eat a WFPB diet because it gives us abundant energy, increase performance, faster recovery and we get to eat lots of food. We have found that the closer we eat to a 100% WFPB diet, the more we thrive.

Why is a plant-based diet so beneficial?

Plants are nutrient dense foods that are low in calories relative to animal products. This means you have to eat a large volume of food especially as an athlete to get enough calories to do what you love. As a result, you consume a high amount of nutrients that give you lots of energy and help you recover quickly.

Most Americans want to lose weight. By eating more plants, you will feel fuller while consuming less calories which enhances weight loss. You also consume lots of nutrients so even though you are eating less calories, you are getting plenty of nutrients giving you energy and clear thinking.

How we help so many people thrive with nutritional coaching?

I’ve been on a plant-based journey since 2000 experimenting with many ways of eating including vegetarian, fruitarian, low-fat, vegan, ketogenic among many others. I’ve found that the closer I am to a 100% whole foods, plant-based diet, the better I feel. My energy is endless, I recovery incredibly quickly and have abundant mental clarity.

Eating WFPB is also the easiest and most affordable way to eat by far! I never have to think much about what I eat. It’s easy, quick and I never count calories or worry about protein, fat, carbohydrates. I just eat lots of real food!

Lindsey’s story is actually pretty similar. She struggled with her weight much of her life and when she found a WFPB diet, she finally lost that 10-15 pounds she’s tried to lose for many years, even as an active athlete. In other words, on a WFPB diet, we are THRIVING and you can too.

Lindsey has an M.S. in Nutrition for Sports Performance and a certificate in Plant-Based Nutrition. I also have a certificate in Plant-Based nutrition. Our vast experience with nutrition, education and as competitive athletes gives us a unique advantage and why we are such an effective team in nutritional coaching.

I’ve shared just some of the benefits of a plant-based diet and why we love helping people thrive with our nutritional coaching. We are all about results! If you’re interested in learning more, check out our Online Nutritional Coaching page.

Cheers,
Damian Stoy

 

Be your healthiest, fittest, happiest in 2020

Everyone wants to be healthy, happy and fit. Getting there can be a challenge but making the right decisions is the key to success. Here are some of our tips to be your best in 2020:

  1. Stay motivated: Too many runners start the new year off strong and then give up running during the year. In order to stay on track you need achievable but challenging goals. Keeping track of your accomplishments and successes also inspires you to run more. Write down your goals and keep a log of your running (use an online service like Strava) to help you stay motivated this year.
  2. Run injury-free: This is a challenge for most runners and can ruin your entire year. Fortunately, most running injuries are preventable by learning and practicing your biomechanics and running technique. Training correctly is also important to prevent overuse injuries and having a proper training plan is essential. Finally, working on ‘pre-hab’ exercises 1-2 days a week is helpful.
  3. Train smarter, not harder: It’s our motto and by doing so you’ll be more successful, have more fun and get more results. Too many runners think they need to run more to do better and nothing could be farther from the truth. Your time is valuable and you don’t want to be wasting your time training without getting results. Rest days and the timing of your runs are so important for success. 3-5 days a week of running is optimal for most runners to get the best results. Make sure your days are purposeful and focus on quality runs.nobakemacacookies
  4. Have fun: If you aren’t having fun you aren’t running correctly. Enjoying running is essential for success and following the first 3 tips are important steps for every runner. If your running technique is good, your training plan is optimal and your goals are in your sights, you’ll deepen your love for running and be happier and healthier as a result. Set a goal or purpose for each of your runs and this will help give you a sense of accomplishment and looking forward to your next run.

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.

Be committed and reach your goals! Sign up for a 12-month Online Coaching package today!

Happy New Year,

Damian & Lindsey

Exciting news! Achieve your fitness & nutrition goals in 2020

Many people have asked us lately if we can offer a 12-month online coaching package. We are excited to announce we are doing just that! We take coaching very seriously and treat every person we work with as a unique individual and give them personalized attention and detail. For this reason, we coach only a very limited amount of runners at one time, a maximum of 12. As of today, we have only 2 spots available for online coaching. Commit to a vibrant, healthy and active you in 2020. Sign up for an Online Coaching package HERE, the last 2 spots will fill up quickly.

Lindsey’s Healthy & Delicious Plant-Based Smoothie Recipe

The perfect smoothie for after a workout or run providing over 15 grams of plant based protein, complex carbs and omega-3’s to help you recover quicker and reduce inflammation. Easy, quick & yummy! smoothie

16 oz almond, soy or oat milk
3 T chia or hemp seeds
2 small, ripe bananas
Handful of spinach or kale
1 cup frozen strawberries
1/2 inch slice of fresh ginger
1/4 inch slice fresh turmeric
1 tsp maca powder

Mix ingredients in blender and enjoy!

Here’s to a healthy, happy and successful 2020!

Cheers, Lindsey & Damian

Gift Certificates for the Holidays

Need a last minute gift for someone you care about? Give the gift of health and joy this holiday season. Our gift certificates can be used anytime and we offer a variety of Online Coaching packages as well as Nutritional Coaching packages that never expire.

Get 1 FREE month of coaching when you purchase a 6-month Online Coaching package. Good till 12/25/19.

Our very own coach, Lindsey HIntz is also offering her handmade art work featuring antique Montana farmhouse wood, recycled barbwire and her unique creativity. See more of her work at www.etsy.com/shop/MTgirlcreative

Happy Holidays,

Damian Stoy, founder of Wholistic Running

Last Minute Holiday Gift Ideas

Giving a life changing gift to a loved one is incredibly rewarding. This is why we enjoy offering our Online Coaching, personalized training plans and Nutritional Coaching gift certificates during the holiday season. Give the gift that will bring joy and health to your friends and family, something they will truly love.

Get 1 FREE month of coaching when you purchase a 6-month Online Coaching package. Good till 12/25/19.

Our very own coach, Lindsey Hintz is also offering her handmade art work featuring antique Montana farmhouse wood, recycled barbwire and her unique creativity. See more of her work at www.etsy.com/shop/MTgirlcreative

Happy Holidays,

Damian Stoy, founder of Wholistic Running