Father’s Day Gifts & Specials

What better gift is there for your father than helping him do what he loves? Give him the gift that makes a difference and lasts – personal online coaching from professional runners & coaches.

“With Damian’s coaching, I dropped my fastest 10k time by over 4 minutes.  Running feels easier and I’m way faster.” – Mark Simmons

Our one-of-a-kind comprehensive online coaching packages help everyone from beginner to competitive runners. With dedicated motivation & support from professionals, dads will love this gift.

Each coaching package includes:

  • Custom, personalized training plans:  Maximize training for your schedule & save time
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Nutritional Coaching: Lose weight and thrive
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Optional Online Video Analysis.  Learn more…

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Damian and Lindsey give you detailed and quick responses to all your questions and unlimited support during your entire plan. Everything you need to be your best is included. Gift Certificates can be used at ANY time.

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1 Month Online Coaching Package: $145            express-checkout-paypal

3 Months Package Online Coaching Package:  $395       express-checkout-paypal

6 Months Online Coaching Package:  $650              express-checkout-paypal

Superfood Salad Recipe

Our Superfood Quinoa Salad recipe is delicious and a fantastic choice for a pre-race dinner or post-workout meal for recovery. This recipe is quick, easy and serves 2.

Ingredients:

  • 1 cup dry quinoa
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 clove garlic finely chopped
  • 2 teaspoons lime juice
  • 1 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 (15-ounce) can black beans, rinsed and drained well
  • 1 (15-ounce) can corn, rinsed and drained well
  • 1 red bell pepper chopped (about 1 cup)
  • 6 green onions chopped (about 1 cup)
  • 1 handful of cilantro, rough chopped (about 1/4 cup)

Recipe: Cook the quinoa using 1 cup dry quinoa to 2 cups water for 15-20 minutes. While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl while you chop the veggies. Rinse and drain the black beans, then chop the veggies. Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Enjoy immediately or let cool for 30 minutes before serving.

Happy Eating & Running,
Lindsey Hintz, M.S. Sports Nutrition & Peformance

www.WholisticRunning.com

Plant-Based Diet Tips

Record numbers of people are switching to a plant-based diet. We at Wholistic Running encourage and coach people to go plant-based for the enhanced recovery, increased performance, fewer injuries and many other benefits it provides. Here are some tips to be a successful plant-based athlete no matter what sport or level you are.

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  1. Strive for a whole foods plant-based diet: For optimal performance and recovery, it’s best to eat more whole foods and less processed foods. Whole plant foods are more nutrient dense and provide more phytonutrients such as anti-inflammatories and polyphenols that speed up the healing process. Include rice, beans, quinoa, oats, fruit, veggies, nuts and seeds into your diet.
  2. Eat a variety of foods: Doing so encourages you get a complex nutrient profile allowing you to increase your energy and perform your best.
  3. Eat enough calories: This is important for both endurance and strength athletes. Since plant foods are nutrient dense but generally lower in calories, you need to ensure you eat enough food to provide for your caloric needs. Too many athletes who go vegan do enough eat enough calories and fail.
  4. Try superfoods: You may want to try ‘superfoods’. As professional athletes and coaching athletes of all levels, we have found that some superfoods help athletes recover better and perform optimally. Superfoods we recommend trying include goji berries, maca and cordyceps.
  5. Find and stick with what works for you: As professional athletes, we have found what works for us. But even better, as successful coaches we have found what works for many other athletes. By finding out which foods work best for you, you’ll not only feel better, you’ll be a more successful athlete.

Here’s a simple, nutrient dense performance & recovery smoothie:

12 oz plant-based milk
1 T chia or flax seeds
1 scoop plant-based vegan protein (optional)
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

Blend & enjoy!

Damian Stoy is a coach & founder of Wholistic Running. He is certified in Plant-Based Nutrition from Cornell & on the prestigious list of Greatest Vegan Athletes.

www.WholisticRunning.com

Are you not making progress with your training?

If your training feels stagnant, boring or you’re not getting the results you want, there is good news. Here are our recommendations to help you break out of your rut and start running better than ever.

Run with purpose

Having something to run for makes running more exciting. Setting goals such as finishing a race can be helpful in keeping you motivated. You may want to also set a purpose or intention for each time you run. For example, today’s run may be to focus on your running technique while tomorrow’s run is to take your time to ‘stop and smell the roses’.

Find the right coach

The right coach can help you stay motivated and get you results by giving you a sense of accountability and direction. Your coach will help take the stress out of wondering if you’re training enough or the right way. They will also push you when you need it to ensure you’re not only having fun but getting results as well.

Mix it up

Not every run should be difficult or fast. You need to mix it up in order to prevent burn out and progress quickly. Having a variety of workouts that are fun and different is helpful but make sure you have plenty of runs that are easy, fun and enjoyable.

Improve your running technique

Focusing on a more efficient running technique is oftentimes relaxing and a form of moving meditation. It can also be challenging but rewarding at the same time since you’ll see and feel results the more you practice.

We hope this helps you run with passion, enjoyment and results. You can always contact us with any questions and to learn more about our comprehensive and personalized Online Coaching Plans.

Happy Running,

Coaches Lindsey Hintz & Damian Stoy

www.WholisticRunning.com

Get a FREE Running Workshop in Your Town

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Our renowned running workshops help all levels of runners reach their goals. Learn to run faster, longer and with fewer injuries. Damian and Lindsey will provide you with invaluable information about race preparation, recovery, nutrition, running technique analysis, training plans and so much more. Workshops are capped at 20 runners to provide a personalized learning experience.

You get a FREE workshop entry if you help us sign up 6 or more participants for a workshop in YOUR town. It’s easy to do! Contact us and we’ll get you started!

Learn more about our Running Workshops HERE

 

How many days a week should you run?

Runners often wonder, “how many days a week should I run to achieve my goal?” (to run a 5k, 10k, marathon, ultra or to lose weight etc.) or “I’m so busy with other things, how do I make time to train for a race?” Luckily, the answers are simpler than you think.

Too many runners don’t set goals because they believe in order to achieve them, they need to run 5,6 or even 7 days a week. This couldn’t be further from the truth. If you are training ‘smarter’, most runners can achieve their goals by running 3-4 days a week. The key is that each run needs to have purpose and part of a personally designed, long-term plan developed by you or your coach. 11427658_10152901007437724_3554001213917837528_n

In order to achieve your goals, your training plan needs to be doable, sustainable and get results. Consistency is important as well as having fun in order to see progress. As coaches, when we develop personalized training plans, we take into account a runner’s work constraints, family and life demands. Not everyone can put running first!

The purpose of each individual run should vary and when you do each run is important for success. Examples include an ‘easy’ day for active recovery, a hard workout to build speed and strength, a long run to increase endurance, rest days for recovery, fun days to spark motivation or technique focused runs to prevent injuries. When your runs have purpose, you achieve your goals quicker and allow you more time doing the other things you love in life.

We have coached runners racing a 5k up to a half marathon reach their goals running just 2 days a week. We’ve coached runners to their first 100 miler running just 4 days a week. Again, the key is having purpose for each run and a smart, long term plan designed by you or an experienced coach.

Don’t let time constraints stop you from running your first 5k, your fastest marathon or your first 100 miler. Train smarter, with purpose and you’ll soon see progress and achieve or more than likely exceed your goals.

Happy Running, 
Damian Stoy, founder of Wholistic Running

 

Pre-Workout & Race Smoothie Recipe

What AND when you eat before a run is important especially if it’s a workout or race. Digestive problems are an all too common issue for runners during a run. That’s the last thing you want especially during a race! Needing to go to the bathroom, nausea and cramping can all be prevented if you eat correctly.

Your meal needs to be easy to digest, familiar to your body, timed correctly and provide the proper nutrients for you to run well.

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An ‘athlete inspired’ smoothie can be the perfect pre-run choice because it is easy to digest and provides a high amount of complex carbohydrates to fuel your run. Ideally, you want to eat your meal at least 2-3 hours before your run to allow your body time to process what you eat. Make sure you try out any new recipe well in advance of a race to make sure it is compatible with your body. Finally, adding specific ingredients to your meal can help you improve your performance.

Give our ‘athlete inspired’ pre-race smoothie recipe a try before your next run and feel how it improves your performance. It’s quick and easy to digest and gives you the energy you need for your run. The beets provide nitrates that are scientifically proven to enhance performance. The berries and optional ginger and turmeric provide anti-oxidants and decrease inflammation.

12 oz water or almond milk
1/4 cup fresh beet chopped
2 medium bananas
1 cup fresh or frozen berries
1/4 inch slice of fresh ginger (optional)
1/4 inch slice of fresh turmeric (optional)

Put ingredients in blender until thoroughly blended and enjoy 2 hours before your run.

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Top 5 Supplements for Runners

Most runners want to run at their optimal performance and do everything they can to run faster, recover quicker and prevent injuries. What you eat is an important part of this equation and specific supplements may help you perform at your best. Here are a few supplements science shows that may actually help athletes increase their performance. Click on any of the included links to get 15% off your order.

1. B-12

B-12 is an underrated supplement for athletes. Many runners are deficient in this supplement including those that eat meat. B-12 is vital for producing red blood cells and increasing blood volume. This helps enhance your muscles oxygen carrying capacity which enhances performance, optimizes recovery and increases energy levels. We recommend a sub-lingual B-12 such as Hammer’s Xobaline.

2. Omega-3’s

Omega-3 fatty acids are essential for optimal health. They specifically help athletes reduce inflammation which can reduce pain and enhance recovery. We recommend getting your omega-3’s from plant-based sources such as flax, hemp or chia seeds.

3. Iron

According to the World Health Organization, iron deficiency is the top nutrition disorder worldwide.  Iron is important for red blood cell production and increasing blood volume. Sufficient iron levels help you run more efficiently, breath easier and perform optimally. We recommend getting blood tests, specifically your ferritin levels, to see if you are deficient in iron.

4. Turmeric

Turmeric has been proven to reduce inflammation thus speeding up recovery. How quickly you recover between runs is an important part of your training program. You can put dried turmeric in your dishes or fresh turmeric in smoothies. Tissue Rejuvenator from Hammer is a effective supplement containing turmeric that helps speed up recovery.

5. Beets

Beets are scientifically proven to enhance athletic performance because of their high levels of nitrates. We suggest putting beets in a smoothie before your run or race but be sure to consume it 2-3 hours beforehand. Fully Charged is another product you can use that contains high levels of nitrates from beets.

***Consult your physician before taking new supplements

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Delicious & Healthy Ice Cream Recipe

A common misconception is that eating a healthy diet is not tasty or enjoyable. This couldn’t be farther from the truth. Learn about the health benefits of blueberries and be sure to check out our truly delicious and healthy blueberry ice cream recipe below.

Blueberries may be small, but they’re certainly not lacking when it comes to being loaded with phytonutrients and antioxidants. Antioxidants help to reduce inflammation and oxidative damage to cells resulting from free radicals produced during periods of strenuous activity or stress. Whether you’re an athlete or not, we all have stress in our lives so eating foods to help combat that is important. Blueberries have been shown to increase memory, reduce the risk of heart attack, prevent cancer and also promote healthy blood pressure. Researchers believe the high concentrations of anthocyanin, a very powerful antioxidant that gives blueberries their color, is responsible for the protective benefits.

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One of the most important ways, aside from antioxidants, that blueberries can positively affect your workout and health is through their ability to provide your body with high amounts of water. Since our bodies are composed almost primarily from water (about 70-75%), it is not surprise that we require high amounts of fluid in our bodies in order to achieve optimal results when exercising and for overall health. This is not only important to keep you from getting dehydrated, but is actually very important in promoting athletic performance. If you do not have enough water in your system, you can experience severe muscle cramps, lack of energy, brain fog, dizziness, nausea and poor digestion.

Blueberries are also a great source of fiber. One cup provides a whopping 4 grams, 14% of the recommended daily intake. Fiber in the diet is important, but especially that of athletes because it provides sustained energy throughout your workout. Most people do not eat enough fiber throughout the day and experience sluggishness, irregularity and constipation. Keep in mind, however, eating too much fiber right before a race or workout can cause digestive distress. This can simply be avoided by making sure you’ve eaten 2-3 hours beforehand and by practicing your nutrient intake with race-simulation workouts. I do this quite frequently, but especially when I’m getting ready for an “A” race. I want to be prepared the best I can and eliminate as many things within my control that could go wrong.

Blueberries contain numerous vitamins and minerals that are not only important for good health and optimal growth, but are actually very important in improved athletic performance. They are high in vitamin C, which will help your immune system to keep running strong, prevent you from getting sick and help you to recover faster from workouts. Studies have also shown that blueberries help prevent post workout muscle soreness by reducing inflammation. Blueberries have also been found to be high in vitamin K, which is important in maintaining healthy blood flow, blood clotting and helps your body absorb calcium (important for bone health). The phytonutrients in blueberries take it one step farther by protecting blood components from oxygen damage that could lead to clogging.

Now that you know some of the ways you can benefit from adding blueberries to your diet, the nice part is that they’re easy to eat and go with just about anything. I eat them everyday in my post-workout or morning smoothie, but they go great topped on oatmeal or eaten alone. You can add them to salads and let the natural sweetness serve as your dressing. Blueberries can also be mixed in with a frozen banana to make a delicious ice cream. On hot days, eating frozen berries directly out of the bag is a great option, too. However you choose to do it, make it a point to eat loads of berries every day.

blueberrybananaicecream

BANANA BLUEBERRY ICE CREAM
INGREDIENTS
  • 2 frozen bananas
  • 1 cup frozen blueberries
  • 1/4 cup almond or coconut milk
  • 1/4 cup coconut flakes
  • 1/4 t vanilla extract
  • 1/4 t cardamon powder
METHOD
  1. Remove the frozen fruit from the freezer, and let it sit for about five minutes, so it softens up a little bit.
  2. Put all ingredients in the blender, and start to blend, using the pulse button. It will be difficult to blend at first. (I make sure I have my tamper ready to help distribute the ingredients).
  3. Blend until very thick and smooth.
  4. Scoop out and serve immediately.
  5. Serves 2. It’s the perfect after dinner treat. It tastes so good, you’d think it wasn’t healthy.

Happy Running & Eating,

Lindsey Hinty, M.S. Nutrition for Sports Performance