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.

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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.

Cheers,
Damian Stoy

 

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