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 Gift Ideas

Giving a life changing gift to a loved one is incredibly rewarding. This is why we enjoy offering our Online Coaching, personalized training plans and Nutritional Coaching gift certificates during the holiday season. Give the gift that will bring joy and health to your friends and family, something they will truly love.

Get 1 FREE month of coaching when you purchase a 6-month Online Coaching package. Good till 12/25/19.

Our very own coach, Lindsey Hintz is also offering her handmade art work featuring antique Montana farmhouse wood, recycled barbwire and her unique creativity. See more of her work at www.etsy.com/shop/MTgirlcreative

Happy Holidays,

Damian Stoy, founder of Wholistic Running

Delicious, healthy & easy dinner recipe

For many people, this time of year can be lead to weight gain and low energy. Making simple changes to what you eat makes all the difference and eating healthy is easier and more delicious than you may think.

Try our 5-spice ‘fried’ rice with sweet potatoes recipe: This is a never fail, throw any type of veggies in and it will still turn out great recipe. It works best with cooled, cooked rice and is great for several days of leftovers saving you time and making eating a healthy meal that much easier.

1 medium sweet potato, diced
2 t sesame oilIMG_0126
2 T water, plus more if needed
1/2 yellow onion, diced
1 carrot, chopped
1 c frozen peas
1 c frozen sweet yellow corn
1/4 t Chinese 5-spice powder
1-2 cloves garlic, minced
1 1/2 T tamari or soy sauce (reduced sodium)
1 T roasted red chili paste
4 c cooked short or long-grain brown rice
1 c bitter greens chopped (optional)
1/2 c sliced green onions
1 14 oz package extra firm tofu, diced into 1/2 in chunks (optional, but give it a try. It’s good. We promise. Can also sub in edamame).

Directions:

1. Fill the bottom of a steamer with about 2 inches of water and heat up the water.

2. While waiting for the water to boil, dice the sweet potato and add to steamer. Let steam about 7-8 minutes or until sweet potato is tender.

3. Heat 1 tsp of oil and some water in a large skillet or wok over medium heat.

4. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. Add more water if necessary so contents don’t burn.

5.  Add the 5-spice powder and garlic to the skillet and stir fry for 1-2 more minutes. Turn heat to low and add the frozen peas and corn. Let all ingredients keep simmering.

6. Remove sweet potato from steamer and add to skillet of other veggies.

7.  Mix soy sauce, rice vinegar and Roasted Sweet Chili Paste in a small bowl. ( We like the flavor of this so we actually doubled the amount to mix in )

8. Dice tofu into 1/2 in squares and spoon about 1/3 of the sauce over the top to marinate.

9. Add the cooked rice to skillet and stir fry until warm, approximately 5 minutes.

10. Add the sauce mix and the marinated tofu, and mix well but don’t over stir or the tofu will crumble. (It’s ok if this happens as it’ll still taste the same but won’t look as pretty)

11. Stir fry for another 1-3 minutes.

12. Fold in bitter greens and green onions

Enjoy! We always go back for seconds on this one!

Lindsey Hintz, M.S. in Sports Nutrition and founder of Wholicious Living provides individualized nutrition coaching designed specifically for you and your goals. Whether you want to lose weight, have more energy, recover better from workouts or just be able to live life doing what you love, we give you the tools you need to succeed for the long term. We help you forge a lifestyle with dietary habits that are sustainable and realistic but also simple and easy to follow. Sign up today for a one, three or six month plan and reach your goals.

Here’s to Nutritious and Delicious Eating,

Lindsey Hintz

Cyber Monday Deals for Every Runner

Injury Prevention & Performance Plans are on sale for only $75.  Normally $149. Run better, faster, easier in less than a month. Learn more and purchase HERE.

Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.

Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.

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

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

 

 

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?

Continue reading

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

 

#1 Running Tip & Our Biggest Sale Ever

DSC_0630This #1 technique tip can help you instantly run:

  1. Faster with less effort
  2. With less impact & pain
  3. With no heel strike

So what’s the tip? Running with an optimal cadence!

Optimal cadence for most runners is around 170-185 steps per minute. Unfortunately, most runners have a lower cadence and as a result run with more impact, more effort and a slower pace. By finding your optimal cadence (and most likely increasing it) you’ll find that running is easier and you feel lighter. You will have less braking forces so less pain in your knees, back, feet and hips.

To practice finding your optimal cadence, use a running metronome or metronome app on your smartphone. Play with between 170-185 steps per minute. To achieve this cadence, do NOT run faster. Instead, take smaller steps. Focus on opening your stride behind you and not out in front of you. Give it a try and let us know if you have any questions!

Let us help you find your optimal cadence and start running easier and faster today. Our 1-month coaching packages are on SALE. They are regularly $169 and are now $120 till 11/4/17. Our packages include training plans, technique guidance, nutritional support and more. To find out more and purchase a plan, go HERE.

How to Run Faster

Many runners want to run faster but oftentimes train harder and longer with little to no results. The solution isn’t training harder, it is training smarter. Too often runners and coaches address only one or maybe two of the major physiological factors in improving running performance. We’d like to share how to address the 3 major factors so that you perform your best.

3 major physiological factors for running performance:

1. Oxygen Consumption– The more efficient your body is at using oxygen, the easier it is to run and the faster you will run. Some ways to improve oxygen consumption are training or living at high elevation, long ‘aerobic’ type runs, anaerobic VO2 max type workouts and optimal nutrition to enhance oxygen supply to your muscles.

2. Lactate Threshold– Improving your lactate threshold will allow your muscles to work harder and longer before they fail. Interval, speed and strength training all help improve your lactate threshold.

3. Running Efficiency– Often the most undervalued and overlooked aspect from coaches and runners for an optimal training plan. Improving your running efficiency by practicing an efficient running technique can also be the quickest and easiest way to improve your running performance as well as reduce your chances for injury.

All runners should work on ALL 3 aspects for not only optimal performance but injury prevention and running enjoyment. Finding a training plan and coach that is knowledgeable and professional in addressing these 3 major physiological components will ensure that you perform your best.

We at Wholistic Running help runners of all levels easily address these 3 components with our Online Coaching Plans. We offer individualized training plans that improve both oxygen consumption and lactate threshold to increase your overall fitness while saving  you time. You also get running technique analysis and personalized technique plans specifically designed for you to improve your running economy as well as nutritional coaching to boost your energy, stamina and strength. Why not easily do everything you can to perform the best ever while having fun AND saving time?

Happy Running,

Damian & Lindsey