What pro runners do in the winter?

Most professional runners take some time off in the winter for good reason. The off season is a smart time to recover, reflect and think ahead to next year’s goals. The coaches here at Wholistic Running highly recommend using the winter strategically to ensure a successful 2020 running season. Here are some tips to do just that:

  1. Reduce your weekly mileage but keep running. We recommend still running at least twice a week to maintain fitness for the upcoming year.
  2. Focus on pre-hab exercises. Proper strength training in the off season can help prevent injuries and boost performance.
  3. Cross train and mix it up. Try new activities, not just physically but mentally as well. This will help keep you excited and motivated for next year’s goals.

Our very own Lindsey Hintz focuses on building strength in the gym but also works on her creativity during the off season. Check out the custom pieces she hand makes from antique barnwood and recycled barbwire:

See more & purchase Lindsey’s art:  www.etsy.com/shop/MTgirlcreative

 

Happy Running,

Damian Stoy

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