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

 

 

 

Delicious Super Food Recipe (Dark chocolate maca truffles)

We at Wholistic Running love to bring runners every advantage to better running…especially when it’s delicious. Enjoy this amazing recipe for dark chocolate maca truffles!

Maca is a powerful adaptogen, which is the main reason we consume this superfood on a regular basis, especially during heavy training and racing periods. Adaptogens help to diminish the affects of stress by aiding in the regeneration of the adrenal glands and tired muscle tissue. This in turn helps to recover more quickly so we are able to do more high quality workouts. It also helps to improve the quality of sleep by lowering cortisol levels. Another reason I consume maca is for its natural energy boosting abilities by nourishing the body, not adding stimulation. You can actually feel it working.

nobakemacacookies

Dark Chocolate Chip No-Bake Maca Truffle Bites

1/4 C SHREDDED COCONUT

1/3 C ALMOND FLOUR

2 T COCOA POWDER

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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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Easy, Quick Ways to Improve Your Running

All runners want to get better and for some that means running faster and others it means running farther, injury-free or with more joy. Whatever your goals are, we at Wholistic Running are here to help. Here are two suggestions you can do today that are easy and can have tremendous benefits to your running and health. Continue reading

Want to be a Plant-Based Athlete?

As a plant-based athlete on the prestigious list of ‘Greatest Vegan Athletes‘, I can attest to the power of a plant-based diet. It has allowed me to run 40 ultra marathons (mostly 50 and 100 mile races) without a significant injury for over 12 years. Eating plant-based has helped my performance, reduced injuries and gives me tremendous energy. A plant-based diet has not only helped me but countless other athletes as and this is why Wholistic Running offers Nutritional Consulting and Online Coaching to help you perform and feel your best. –Damian Stoy, founder of Wholistic Running

Damian & Lindsey are both certified in Plant-Based Nutrition from Cornell. Lindsey has an M.S. in Holistic Nutrition for Athletes and is a top-level runner. If you want to learn from the best, find out more about Lindsey and Damian and how they can help you today!

 

 

 

Performance smoothie recipe and discount

Lindsey and Damian’s Performance Smoothie

16 oz water
1 scoop Hammer Fully Charged
1 T chia seeds
1 scoop Hammer Vegan Protein
1 banana
1 cup fresh or frozen mixed berries

fc (1).jpgFully Charged is brand new and will help you train and race harder no matter what activity you do. Plant-based REAL ingredients will keep you going faster and stronger.

Get 15% OFF your entire order of Hammer products including Fully Charged by clicking…

HERE

 

Delicious super food ice cream recipe

If you’re not eating this super food daily, we highly suggest it. They are nutritious, full of antioxidants and may help with weight loss. For athletes, they are proven to increase performance while enhancing recovery. Learn about this food we eat daily and be sure to check out our delicious and healthy super food ice cream recipe below. Continue reading

Healthy, delicious ice cream recipe

We here at Wholistic Running hope your holiday season is going well and that your running and health are thriving. You’ll love our amazing banana & blueberry ice cream recipe, give it a try!.

Click here for our delicious, healthy ice cream recipe

Free running, nutrition & health info

We love helping people with their health and running goals. Because of this, we wanted to share with you where we post much of our tips and info on running, nutrition and health. There are many ways to follow us and learn. Just click on each link below and be sure to ‘like’ each page to receive updates. It’s totally free!

Damian’s professional athlete Facebook page: Running tips straight from Damian as well as his race and training updates.

Wholistic Running Facebook page: We share running tips including technique, exercises, nutrition and more.

Wholicous Living Facebook page: Lindsey shares nutrition and lifestyle tips for weight loss, increased energy and better health.

Wholicious Living website: Lindsey shares nutrition tips and her very informative blog.

You can always email us any questions as well.

Happy health and running,

Damian & Lindsey