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

Nutrition Tips, Recipe & Gift Ideas

This time of year can be challenging when it comes to nutrition and preventing excess weight gain. Here are some tips to eating well and thriving this time of year:

  1. Focus on whole foods which are nutrient dense and relatively low in calories. This means you can eat a large volume yet maintain your weight while gaining energy and feeling better.
  2. Make your own meals. It doesn’t have to be difficult or time consuming! Check out our whole food, plant-based recipe down below.
  3. Make a large quantity so you have leftovers for future meals reducing the temptation to eat unhealthy snack or meals when you’re hungry or in a rush.

Sign up for Nutritional Coaching for 2020. Start the year off right for yourself or the person you love. It’ll change your life and you’ll learn to thrive, reach your goals and gain energy. Gift certificates available and packages can be used at anytime.

Lindsey’s Simple Roasted Vegetables

3 medium sweet potatoes, diced

2 medium beets, diced

1 sweet onion, diced

1 lb brussels sprouts, halved

1 medium head of cauliflower, cut into florets

1 lb fresh baby bella mushrooms, diced

3-5 cloves garlic, chopped

1 T coconut oil

We usually make two pans of this recipe because it goes quick and everyone always has seconds on this.

Preheat your oven to 360 and do your chopping while it’s heating. Then line a baking sheet (or 2) with parchment paper. Spread the cut up veggies evenly in both pans except for the mushrooms. Sprinkle with freshly ground sea salt and pepper to taste.

Add the coconut oil sparingly. Since it’s usually solid at room temperature, it works best to put small chunks in 4-5 places across the pan. Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the coconut oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

The fun thing about this recipe is that you can add whatever vegetables you like best. These are some of our favorite. Not much spice is needed as all of these veggies take on a lot of flavor on their own when roasted.

Lindsey Hintz, M.S. Nutrition for Sports Performance and certified in Plant-Based Nutrition

www.WholiciousLiving.com

What pro runners do in the winter?

Most professional runners take some time off in the winter for good reason. The off season is a smart time to recover, reflect and think ahead to next year’s goals. The coaches here at Wholistic Running highly recommend using the winter strategically to ensure a successful 2020 running season. Here are some tips to do just that:

  1. Reduce your weekly mileage but keep running. We recommend still running at least twice a week to maintain fitness for the upcoming year.
  2. Focus on pre-hab exercises. Proper strength training in the off season can help prevent injuries and boost performance.
  3. Cross train and mix it up. Try new activities, not just physically but mentally as well. This will help keep you excited and motivated for next year’s goals.

Our very own Lindsey Hintz focuses on building strength in the gym but also works on her creativity during the off season. Check out the custom pieces she hand makes from antique barnwood and recycled barbwire:

See more & purchase Lindsey’s art:  www.etsy.com/shop/MTgirlcreative

 

Happy Running,

Damian Stoy

Delicious, healthy & easy dinner recipe

For many people, this time of year can be lead to weight gain and low energy. Making simple changes to what you eat makes all the difference and eating healthy is easier and more delicious than you may think.

Try our 5-spice ‘fried’ rice with sweet potatoes recipe: This is a never fail, throw any type of veggies in and it will still turn out great recipe. It works best with cooled, cooked rice and is great for several days of leftovers saving you time and making eating a healthy meal that much easier.

1 medium sweet potato, diced
2 t sesame oilIMG_0126
2 T water, plus more if needed
1/2 yellow onion, diced
1 carrot, chopped
1 c frozen peas
1 c frozen sweet yellow corn
1/4 t Chinese 5-spice powder
1-2 cloves garlic, minced
1 1/2 T tamari or soy sauce (reduced sodium)
1 T roasted red chili paste
4 c cooked short or long-grain brown rice
1 c bitter greens chopped (optional)
1/2 c sliced green onions
1 14 oz package extra firm tofu, diced into 1/2 in chunks (optional, but give it a try. It’s good. We promise. Can also sub in edamame).

Directions:

1. Fill the bottom of a steamer with about 2 inches of water and heat up the water.

2. While waiting for the water to boil, dice the sweet potato and add to steamer. Let steam about 7-8 minutes or until sweet potato is tender.

3. Heat 1 tsp of oil and some water in a large skillet or wok over medium heat.

4. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. Add more water if necessary so contents don’t burn.

5.  Add the 5-spice powder and garlic to the skillet and stir fry for 1-2 more minutes. Turn heat to low and add the frozen peas and corn. Let all ingredients keep simmering.

6. Remove sweet potato from steamer and add to skillet of other veggies.

7.  Mix soy sauce, rice vinegar and Roasted Sweet Chili Paste in a small bowl. ( We like the flavor of this so we actually doubled the amount to mix in )

8. Dice tofu into 1/2 in squares and spoon about 1/3 of the sauce over the top to marinate.

9. Add the cooked rice to skillet and stir fry until warm, approximately 5 minutes.

10. Add the sauce mix and the marinated tofu, and mix well but don’t over stir or the tofu will crumble. (It’s ok if this happens as it’ll still taste the same but won’t look as pretty)

11. Stir fry for another 1-3 minutes.

12. Fold in bitter greens and green onions

Enjoy! We always go back for seconds on this one!

Lindsey Hintz, M.S. in Sports Nutrition and founder of Wholicious Living provides individualized nutrition coaching designed specifically for you and your goals. Whether you want to lose weight, have more energy, recover better from workouts or just be able to live life doing what you love, we give you the tools you need to succeed for the long term. We help you forge a lifestyle with dietary habits that are sustainable and realistic but also simple and easy to follow. Sign up today for a one, three or six month plan and reach your goals.

Here’s to Nutritious and Delicious Eating,

Lindsey Hintz

Cyber Monday Deals for Every Runner

Injury Prevention & Performance Plans are on sale for only $75.  Normally $149. Run better, faster, easier in less than a month. Learn more and purchase HERE.

Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.

Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.

Gifts for Runners

Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.

Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.

Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.

Injury Prevention & Performance Plans are also on sale for only $75.  Normally $149. Learn more and purchase HERE.

4 Quick Steps to Better Running

Who doesn’t want to be a better runner? Follow these steps to run happier, faster, longer and with fewer injuries.

  1. Technique: Improving your running economy and efficiency can give you immediate results. You’ll run lighter, smoother and easier. There is no one solution for everyone so be sure to follow expert running technique advice. HERE are some of our tips to get started.
  2. Nutrition: Improving what you eat can lead to quicker recovery, weight loss and easier running in surprisingly little time. Again, everyone is different so find what works for you but for most people, eating a diet high in whole plant-based foods works incredibly well.
  3. Coaching & training: You don’t need to run more to run better. But you do need to run smarter. This is where having a proper training plan and coach is essential. They will help develop a training plan that emphasizes periodization and gradual progress. Once again, everyone is different so finding what works for you can be challenging but is essential for long term running success.
  4. Recovery tips: Learning how to recover properly will transform your active lifestyle. You’ll be able to do more of what you love with less discomfort and injury. Give foam rolling and self massage on trigger points and sore spots a try to prevent further injuries and speed up recovery. The key is being consistent and focusing on recovery most days, even if it’s 5 minutes.

Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.

Get a FREE month of Online Coaching when you purchase a 6-month plan. Discount valid till 12/1/19. Coaching packages can be used at anytime. Find out more and purchase HERE.

Happy Running,

Coaches Damian & Lindsey, founders of Wholistic Running