Delicious smoothie recipe & better digestion

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 and you especially if you combine it with a high quality enzyme supplement like Equal Access.

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


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
1/4 inch slice of fresh turmeric (optional)

Put ingredients in blender until thoroughly blended and enjoy 2 hours before your run. Combine with Equal Access for optimal results.

So what is Equal Access?

Equal Access is a nutritional enzyme, phytase, designed to give you access to more of the nutrients in food you eat. The micronutrients zinc, iron, magnesium and calcium are bound in foods by phytate, a powerful anti-nutrient that blocks your access to these critical nutrients. With Equal Access, you regain access to these nutrients. Studies show that phytase use can decrease iron deficiency by 75% and zinc deficiency by more than 36%. You can find out more about Equal Access HERE

Many of you know that we wouldn’t recommend something we haven’t tried ourselves AND received long term, consistent results with. Also, we don’t recommend anything that isn’t supported by science and research. To read more about the science showing the benefits of phytase use, click HERE.

If you’re looking for more energy, quicker recovery or enhanced digestion, give Equal Access a try.  For 10% OFF, use the code ‘WHOLISTICRUNNING’ at checkout.

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Improve your training & enhance your digestion

You’ve heard the saying “you are what you eat.” But more accurately, you are what you digest and assimilate. When you eat a nutrient dense diet AND absorb nutrients more efficiently, you’ll maximize improvements in your training and daily life.

Coach Lindsey Hintz loves pushing her body to her limits. She works with a sports performance doctor who has recommended she increase her ferritin levels (stored iron) to compete at a higher level. For two years she has tried just about everything and the only thing that has helped raise her ferritin levels significantly are iron infusions which are costly and not a sustainable long term answer. Fortunately, we came across Equal Access, a supplement that shows promising research in increasing blood iron levels as well as other micronutrients.

Both of us were pretty skeptical at first but after using Equal Access for over 6 months, Lindsey can confidently say Equal Access helped significantly raise and maintain her ferritin levels at similar levels to iron infusions but without the drop in between infusions. She gets blood tests monthly and her ferritin has increased from 22 ng/ml to 74 ng/ml in less than 6 months. Along with increased ferritin, Lindsey’s recovery is quicker, she has more sustained energy during the day and her average running pace has increased nearly 25 seconds per mile.

So what is Equal Access?

Equal Access is a nutritional enzyme, phytase, designed to give you access to more of the nutrients in food you eat. The micronutrients zinc, iron, magnesium and calcium are bound in foods by phytate, a powerful anti-nutrient that blocks your access to these critical nutrients. With Equal Access, you regain access to these nutrients. Studies show that phytase use can decrease iron deficiency by 75% and zinc deficiency by more than 36%. You can find out more about Equal Access HERE.

Many of you know that we wouldn’t recommend something we haven’t tried ourselves AND received long term, consistent results with. Also, we don’t recommend anything that isn’t supported by science and research. To read more about the science showing the benefits of phytase use, click HERE.

If you’re looking for more energy, quicker recovery or enhanced digestion, give Equal Access a try.  For 10% OFF, use the code ‘WHOLISTICRUNNING’ at checkout.

Happy Running,

Damian Stoy, founder of Wholistic Running

Fox Trot 5k walk/run to end Parkinson’s disease

Wholistic Running is a proud sponsor for the first ever Fox Trot 5K walk/run to raise money for the Micheal J. Fox Foundation (MJFF).

Everyone can help end Parkinson’s disease. More than six million people worldwide live with Parkinson’s today. It is the second most common neurological disorder. In the United States, approximately 60,000 new cases will be diagnosed this year alone. There is no known cure. Together we can change this! Our ultimate finish line is finding a cure for Parkinson’s Disease!

Sign up for a fun 5k supporting a great cause on October 17th! 100% of the proceeds will go to the Michael J. Fox Foundation. Prizes will be awarded! Being a VIRTUAL RUNNER is an option!



Lessons, Workshops & More


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

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

Simple Healthy & Delicious Recipe

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.


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 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.

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














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