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

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

 

 

Training Tips & Recipe

Get the most out of your training with these important yet often forgotten training tips:

  1. Run with purpose: Each of your runs should have purpose. For example, you or your coach may set the purpose of a run to be an easy or active recovery day, a specific workout or a run to have fun and just enjoy the feeling of running. Setting a purpose for each run keeps you motivated and on track to reach your longer term goals.
  2. Run slower to run faster: That’s right!  Most of your runs should be at YOUR easy pace. For some people this may include walk breaks which is totally fine. Making sure your easy days are easy ensures your ‘hard’ or workout days go well and you progressively get better and running gets easier.
  3. Recover well: Too many runners underestimate the recovery process. Making sure you have specific recovery days (this may include active recovery for some runners and at specific times) ensures that you get stronger and progress. Also, doing the right things before and after runs ensures your running is enjoyable and goes well (nutrition, stretching etc)
  4. Train cyclically: Mix up your routine! If you want to get better or have running be easier, you have to mix up your runs not just weekly but monthly. For example, you may have one ‘rest’ or easy week a month. Having a coach ensures you train well and progress. Doing so will ensure that you progress and do not get bored or stagnate in your performance.

    Get a personalized training plan, nutritional coaching, motivation & support, technique analysis and so much more. Just click here to get started!

    kale-berry-smoothie

Easy Post-Run Recovery Recipe (and you won’t even taste the kale!)

16 oz water or soymilk
1 cup fresh, raw leaves of kale
1 T chia seeds
1 T flax seed
1 scoop Hammer Vegan Protein powder
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1 T Flora Greens

Happy Running,

Damian & Lindsey

 

 

Get a FREE Month of Online Coaching

We are celebrating our 9th year of helping runners do what they love. As a thank you to our supporters, we are offering a FREE month of online coaching when you purchase a 3 or 6-month training plan. Packages may be used anytime but must be purchased by 5/19/18.

Our coaching packages are personalized for EVERY level of runner. You get:

  • Custom, individualized training plans:  Run smarter, not harder and save time while running your best
  • Run better, more efficient & pain-free with our Injury Prevention & Performance Enhancement Plans
  • Nutritional Coaching: Lose weight, increase energy and feel better
  • Race Planning: Learn how to optimally prepare and perform at any distance
  • Runner Specific Exercises:  Simple & personalized
  • Online Video Analysis
  • Encouragement, support and motivation the entire way

Online coaching also includes optional weekly phone or Skype calls and unlimited email communications. Professional runners Damian and Lindsey give you detailed and quick responses to all your questions and dedicated support during your entire plan. Everything you need to be your best is included.

Take advantage of this amazing offer HERE

 

 

 

Run Smarter & Run Better

To run ‘better’ means something different for every person. For some it means running faster, farther or to set personal records. For some it means running pain-free with more joy and freedom. For you to run YOUR best, contrary to popular belief, your best results come from running smarter, not harder.

What does running smarter mean?

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Amazing Post-Run Recovery Recipe & Save on Online Coaching

It’s that time of year when you’re maybe getting ready for a race and increasing your training. Our goal is to help you make sure you’re doing it right so you achieve your goals quicker, prevent injuries, have more fun and run better than ever. Check out our post run recipe which will help you recover faster so your next run is even better.

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Our nutrition expert Lindsey shares her passion for running & nutrition

Also, check out our Online Coaching Page where we our offering $20 OFF our 1-month coaching package (expires 4/9). Run your best with coaching from the pros. Our coaching packages include personalized training plans, nutritional coaching, technique guidance and much more to help you run your best.

Post Run Smoothie

16 oz water
1 cup greens (kale, spinach etc)
1 T chia seeds
1 T ground flax seed
1 scoop Hammer Chocolate Vegan Protein
1 T maca
1 ripe banana
1 cup fresh or frozen mixed berries
1 T moringa
1 inch slice of fresh ginger (optional)
1/4 inch slice fresh turmeric (optional)

Happy Running,

Damian & Lindsey

Delicious Thanksgiving recipes & $100 off coaching packages

Lindsey & Damian wanted to say thanks for your support! We couldn’t help so many runners succeed without you.

We are looking forward to your most successful running year in 2018. As a thank you, we are offering two specials you don’t want to miss out on. Get $100 off 6-month coaching packages or receive 1 FREE additional month of coaching when you purchase a 3-month package. You can use your package at anytime. You may also purchase gift certificates for the special runner in your life.

*** Since we give personalized and individual attention to each of our athletes ensuring success, we cap out how many athletes we coach at one time. These 2 offers are only valid for the first 4 people that purchase plans so don’t miss out.

Lindsey’s Simple Roasted Vegetables

2-3 medium sweet potatoes, diced

roasted veggies

2-3 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 Flora Olive Oil

Preheat your oven to 365 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 and coat with oil.

Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

Coach Damian’s Special Lentils

1 cup yellow lentils

1 T Flora Omega Sport+ oil

3 cups water or veggie stock

1 T cumin

1/2 T ground ginger

1 Dash cinnamon to taste

Sea salt and pepper to taste

yellow lentis

Cook on a stovetop, using 3 cups of liquid (water, stock or combo) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.

When finished cooking, add spices and Omega Sport+. Be sure NOT to add sea salt until after lentils are finished cooking as the lentils will remain hard if you do so. You can leave these a bit chunky or blend until smooth and creamy. If you like them on the creamy side you can also add a touch of soy or almond milk.

Happy Thanksgiving,

Lindsey & Damian

 

Top 10 Nutrition Tips for Runners

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Even if you don’t consider yourself an athlete, we believe there is an inner athlete in all of us. We all may have to dig a little deeper at times but that athlete is there. So get outside and do something you love! Explore. And do it on a daily basis. Life is too short to not to.

We are advocates of a Whole Food Plant Based (WFPB) diet for many reasons, but one is because it increases your quality of life from the inside out. We believe this lifestyle is best for optimal health and overall wellness and can help you and your loved ones avoid major preventable diseases. The cool thing is that it’s good for the animals and environment too.

  1. Make sure you eat enough.

Many athletes and people in general fail on a WFPB diet because they fail to eat enough total calories. Whole plant foods in general are low in calories (except for things like nuts, seeds, avocados, coconut), but that’s the beauty of it all. We absolutely love food! We would rather be able to fill our stomachs full of lots of good food rather than only a little. People transitioning from a SAD (Standard American Diet) to a WFPB diet may not realize that they need to eat more food to get enough calories for their sport. Food=Fuel.

While we don’t recommend counting calories, we do recommend being mindful of how much (or little) you are eating, where the food came from and if it’s nutritious or not. Make sure to take time while you’re eating to not only fully chew your food, but to also allow yourself to be thankful you have a wonderful meal in front of you. This will not only help you slow down and actually enjoy what you’re eating, but will help your brain access how hungry you truly are.

2. Make sure you eat QUALITY.

I’m talking nutrient density here. Whole foods such as fruits and vegetables, whole grain Complex_Carbscomplex carbohydrates (oatmeal, buckwheat, brown or wild rice, quinoa, amaranth, millet, teff, popcorn, sweet potatoes, squash and other tuber vegetables), beans, lentils, chickpeas, peas, nuts (also nut butters) and seeds (chia, hemp, sesame, pumpkin) are all packed full of high quality nutrients that your body craves as an athlete.

These types of foods also give your body natural energy, reduce cravings, keep your immune system running well and help your body to recover faster by reducing inflammation. Do you see a pattern here? Pretty much any food that grows from the ground or a plant is considered quality. You can’t go wrong with whole foods. And that means eliminating anything refined and processed.

3. Eat often and eat the rainbow (and we’re not talking skittles here).

We recommend eating every 3-4 hours to help keep your blood sugar stable and your metabolism running high. This will also curb cravings and help you to not gorge yourself at dinner. Eating consistently throughout the day will leave you a happier, healthier person. We recommend eating bigger meals early on to make sure you’re giving your body the fuel it needs. Also aim to eat a variety of colors each day of fruit and vegetables. This ensures that you’re getting an array of disease fighting phytonutrients and antioxidants to keep your immune system running strong. Mix it up and have some fun. And don’t forget about fresh herbs and spices!

One thing that Damian and I do with some of our favorite meals it to constantly change the recipe and see what new ingredients we can add to a dish. Or just try a new fruit or vegetable each week. This helps keep food from getting boring, but also helps you get those 4-5 servings of fruits and vegetables each day.

4. Always have a plan and extra food on hand.

Stuff happens and you always need to be ready. That’s pretty much the life of an athlete right? We always need to expect things to go wrong and have a backup plan of what to do next in order to succeed. The same rule applies to food. If we’re going somewhere, we always bring lunch, some extra snacks and water in case we end up being there longer than expected. This not only helps you stay on track with healthy eating, but also minimizes excuses…. “well, I was hungry and the donut was right there….” Besides, who knows how long that hike you’re on will last. We always tend to be out in nature longer than expected because the “majesticness” of it all sucks you in.  Check out our recipe for energy bites if you happen to be out longer than expected too.

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