Tag: Running

Do you need a coach?

Published on by Wholistic Running

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

Published on by Wholistic Running

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

Published on by Wholistic Running

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

 

Be your healthiest, fittest, happiest in 2020

Published on by Wholistic Running

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

Nutrition & Performance Tips for Athletes

Published on by Wholistic Running

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

Pre-Workout & Race Smoothie Recipe

Published on by Wholistic Running

What AND when you eat before a run is important especially if it’s a workout or race. Digestive problems are an all too common issue for runners during a run. That’s the last thing you want especially during a race! Needing to go to the bathroom, nausea and cramping can all be prevented if you eat correctly.

Your meal needs to be easy to digest, familiar to your body, timed correctly and provide the proper nutrients for you to run well.

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An ‘athlete inspired’ smoothie can be the perfect pre-run choice because it is easy to digest and provides a high amount of complex carbohydrates to fuel your run. Ideally, you want to eat your meal at least 2-3 hours before your run to allow your body time to process what you eat. Make sure you try out any new recipe well in advance of a race to make sure it is compatible with your body. Finally, adding specific ingredients to your meal can help you improve your performance.

Give our ‘athlete inspired’ pre-race smoothie recipe a try before your next run and feel how it improves your performance. It’s quick and easy to digest and gives you the energy you need for your run. The beets provide nitrates that are scientifically proven to enhance performance. The berries and optional ginger and turmeric provide anti-oxidants and decrease inflammation.

12 oz water or almond milk
1/4 cup fresh beet chopped
2 medium bananas
1 cup fresh or frozen berries
1/4 inch slice of fresh ginger (optional)
1/4 inch slice of fresh turmeric (optional)

Put ingredients in blender until thoroughly blended and enjoy 2 hours before your run.

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Last Minute Holiday Gifts & Giveaway

Published on by Wholistic Running

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

Published on by Wholistic Running

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

Published on by Wholistic Running

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