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

Exciting news! Achieve your fitness & nutrition goals in 2020

Many people have asked us lately if we can offer a 12-month online coaching package. We are excited to announce we are doing just that! We take coaching very seriously and treat every person we work with as a unique individual and give them personalized attention and detail. For this reason, we coach only a very limited amount of runners at one time, a maximum of 12. As of today, we have only 2 spots available for online coaching. Commit to a vibrant, healthy and active you in 2020. Sign up for an Online Coaching package HERE, the last 2 spots will fill up quickly.

Lindsey’s Healthy & Delicious Plant-Based Smoothie Recipe

The perfect smoothie for after a workout or run providing over 15 grams of plant based protein, complex carbs and omega-3’s to help you recover quicker and reduce inflammation. Easy, quick & yummy! smoothie

16 oz almond, soy or oat milk
3 T chia or hemp seeds
2 small, ripe bananas
Handful of spinach or kale
1 cup frozen strawberries
1/2 inch slice of fresh ginger
1/4 inch slice fresh turmeric
1 tsp maca powder

Mix ingredients in blender and enjoy!

Here’s to a healthy, happy and successful 2020!

Cheers, Lindsey & Damian

How to Exceed Your Running Goals in 2020

Now is the best time to start preparing for your 2020 running goals. Whether you’re looking to lose weight, run your first 5k or run a PR in your next marathon, here are some tips to ensure you not only reach but exceed your goals.

  1. Choose specific goals: Write down your goals that you’d like to accomplish. Examples include “finish a 5k AND have fun”, “run a sub 3:30 marathon” or “lose 20 pounds and run injury-free all year”. A good coach will help you choose attainable goals which will keep you motivated and on track to succeed.
  2. Have a well designed plan: In order to accomplish your goals, you need to have a plan that is proven to work AND personalized for you. The plan must be realistic and work with your schedule and lifestyle in order to be successful.
  3. Stick to your plan: This part can be tricky for many people because of injuries, lack of motivation and time constraints. You don’t need to stick to your plan 100%, in fact you shouldn’t have to. But you do need to put the work in and stay motivated. You should see gradual improvement and have fun doing so. This is where a professional coach designing personalized training plans will help you greatly.
  4. Execute and exceed your goals: Now that you’ve been the time into training, you’ll want to make sure your race or specific goal is accomplished. Knowing specific tips and using the latest scientific techniques will help you do just that. The right coach will give you the confidence you need and tips to not only reach your goals but exceed them.

Black Friday Deal: Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

Wholistic Running provides personalized, custom training plans designed specifically for you. Our comprehensive approach ensures you are successful no matter what your goals are. Each coaching package includes nutritional coaching, unlimited email & phone conversations, personalized training plans, injury prevention plans & more.

Happy Running,
Damian Stoy, founder of Wholistic Running

Nutrition & Performance Tips for Athletes

What and when you eat is important for maximizing performance, recovery and overall health. Here are some nutrition tips for increasing energy, improving overall health and boosting performance.

Black Friday Deal:  Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

  1. Eat a recovery meal within 30 minutes of all of your workouts. The ideal post-workout macronutrient ratio is 4:1 of carbohydrate:protein. Try our performance smoothie recipe below for optimal recovery.
  2. Eating a mostly whole foods, plant-based diet will improve performance and recovery by increasing your intake of phytonutrients, antioxidants and anti-inflammatory foods.
  3. Incorporating specific foods such as turmeric, ginger and chia seeds help reduce inflammation and speed up the recovery process.
  4. Whole, plant foods are nutrient dense and relatively low in calories. This is beneficial for weight loss but be sure to eat a higher volume to ensure optimal health and performance when training. Focus on high quality foods to fuel your body and increase energy.

Quick, easy smoothie recipe for optimal performance & recovery:kale-berry-smoothie

12 oz plant-based milk
2 T chia or flax seeds
2 ripe bananas
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger
1/4 inch slice of fresh turmeric
1 cup spinach or kale

Mix in blender & enjoy within 30 minutes of your workout

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance