Inspiration

, , , , ,

Cait's Plate: Spotlight on Smoothies

, , , , ,

Every other week, Caitlin Grams 0f  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about the deliciousness and nutritional value of smoothies! Enjoy!

Spotlight on smoothies

I'm on vacation this week, and while the hotel kitchen is not much smaller than the one in my New York apartment, it is really limited in that there is no oven or stove, so my meals this week have been a bit creative. One thing that has been consistent with my regular routine is my smoothies.

Smoothies are something I eat year round, for breakfast, a pre/post workout snack - sometimes even dinner or dessert. It is a quick, easy way to get in a ton of fruits and veggies, and I always make sure to up the protein content with chia seeds and/or nut butters. The ingredients change based on what I have in my kitchen, and lately I've taken to using a food processor instead of a blender - it makes the smoothies thicker so they have almost a sorbet like consistency.

Ingredients:
1 banana (I usually use frozen ones that have gotten old and I've stuck in the freezer - a great way to not waste old bananas)
1 cup frozen mixed berries (or fresh when they are in season)
1 cup frozen mango or pineapple
1/2 cup almond milk (or yogurt, or milk of your choice)

Optional:
2 tablespoons flax and/or chia seeds (for additional protein, fiber, calcium, iron, potassium, omegas, amino acids)
1 tablespoon peanut or almond butter (additional protein, healthy fats)
1 cup kale or spinach (I usually do this when I haven't had a ton of veggies and need an extra boost - you really can't taste it!) 

Directions:
With the food processor I  throw everything in and pulse until smooth - about 1-2 minutes. Then I pour it in a bowl and if I'm eating as a meal, I'll sometimes add 1/2 cup raw oats or cereal on top for a little extra staying power.

The best part about smoothies is that you can change it up and add whatever you've got in your kitchen. Go crazy!

, ,

10 things we love about running

, ,

In honor of Valentine's Day. We came up with 10 things we love about running. These are in no particular order. We hope you have a love filled day! (And give your shoes a little extra love today)

-being outdoors
-post workout meal (chocolate chip pancakes are meghan's favorite)
-the tight pants
-a trail run
-exploring a new place
-the almost flying feeling
-the stares we get from people at 6am on a Saturday
-social aspect - healthy gossip time
-the energy running give us
-a fast time

The Little Engine That Could

The story of the little engine that could isn't just for children.  The broken down train didn't give up after the big trains refused to help them; they kept asking for help. And the little engine, who had never been over the mountain before, didn't let that stop it from attempting a new feat. Each looked at their circumstances and decided to see the possibilities instead of the road blocks.  As adults, this story serves as a reminder that despite our age, size, and past roadblocks, we have the ability to climb over whichever mountain is in front of us.

You are able to run; you are able to do yoga; you are able swim. The question is, are you willing to start; to fail; to be a beginner?  Make today the day you say "I know I can, I know I can, I know I can".
, , ,

The First Miles

, , ,

Why asking for support or help with your running and fitness pursuits is invaluable.  Plus, a reminder to encourage someone else and how it helps both of you.
                                               -   By Kathy Elliott

People like to talk about how they get through those ‘last miles’ of a long running event—what keeps them going during those moments that their bodies and minds desperately want to quit.

Another interesting question is how we get past those “first miles”, those tentative times on the track or trail or maybe the treadmill when we know we are beginners, no matter how easy everyone else can make it look.  I’m talking about those early miles, or even half miles when we really don’t have a clue about how our bodies going to respond.  And, after a few ‘first miles’, what brings us back to do it again?

As someone who has started (and then stopped) running over the years more times than I like to admit, I’ve had quite a few ‘first miles’.  My very first ones were when I showed up with my junior high pals to a Saturday ‘all comers’ track meet at the school in our Keds and bobby sox.

Perhaps the most memorable re-entry into running came, in my forties, when my then high school daughter was on the track team and having her own early running experiences.  She coached me on the improvements in shoes, and socks too, and asked some pertinent questions, such as, “How was your run?”   I searched for a word that wasn’t a synonym for ‘painful’.  I couldn’t imagine myself ever saying, “I had a great run!”

Looking back on all those ‘first miles’, I have to say that, for me, the start up always followed the invitation of a friend, or having a goal like being part of a team for a fundraising event.  I was just so glad I could keep up with the family or my running friends.  Somewhere along the line I recognized that I really could tell when I had a ‘great run’.   Now I know that it’s easier to stick with it after those discouraging ‘first miles’ if someone asks me how my run was, or comes up with an idea for where we could go for the next challenge.

Kathy, or Auntie K to me, currently lives in Portland, Oregon.  Running has been a huge part of her family's life.  In between Kathy's own 'first miles' and 'great runs', running has taken her all over the country.  Mostly, these travels are related to supporting friends and family on the course, but not all the time.  Just ask her about her experience running Hood to Coast, a 200-mile team relay race from Mt. Hood to the Oregon Coast, with her daughter, myself and three other young ladies.  Today, Kathy is successfully putting those first miles behind her again with the help of her favorite running coach, her daughter. 

, ,

Our newest client - Mom

, ,

Ever since I began running marathons, my parents have supported me, cheered me on, bought numerous ice packs and ask me why I want to run that far. I respond, "it's not all that far if you keep training. Why don't you come for a run with me". Their response: "We don't run".

Well, on New Year's day, my mom ran with me! After hearing about our clients' progress, she was inspired. We began with a walk and then integrated 1 min running with 4 mins of walking. She loved it and is getting Dad to run with her this weekend.

If I self proclaimed "I'm not a runner" can run, you can too! Try something new this year in 2012.

, ,

Gearing up for 2012

, ,
2011 was a year of "firsts" in many ways - I ran my first ultra relay, I ran my first overseas marathon and I started my own business. I did not begin the year with these goals in mind; in fact, I did not accomplish my 2011 goals. I had to let them go. That's what I love about goal setting - how having a clear idea of what you want enables you to get so much more. I did not achieve my goal of a 3:18 marathon. I did run in Argentina, had fun and helped a great friend realize her goal of running her first marathon. I realized that my new found goal of starting Hot Bird Running overpowered my desire to run a new PR. My goal shifted, opening new possibilities and opportunities.

I did not forget my original goal - to run a 3:18 marathon. I will run a 3:18 marathon on April 28th in the Eugene Marathon.

Create goals, write them down and follow your path. Your end goal might not look or feel like what you expected however, if the result makes you happy - smile and start a new goal!

Happy New Year!
,

Pumped Up and Ready to Run!

,

Different workouts demand different music tempos and flavors. Here's what we're listening to this season to get us moving during each of our workouts:

Warm Up:
1) New York Groove - KISS
2) Express Yourself - NWA
3) Party Time - Damian Marley
4) Bonified Lovin' (Tough Guys) - Chromeo

Intervals:
1) Loca - Shakira
2) Good Feeling - Flo Rida
3) Flashback - Calvin Harris
4) Please Don't Go - Mike Posner

Tempo:
1) Fire Burning - Sean Kingston
2) Dynamite - Taio Cruz
3) Bonita - Pimps of Joytime
4) I Like It (featuring Pitbull) - Enrique Iglesias

Long Hills:
1) Rolling in the Deep - Adele
2) Don't Stop Believin' - Journey
3) Burn Rubber - Gap Band
4) OMG - Usher

Cool Down:
1) Walking on a Dream - Empire of the Sun
2) Ain't No Love in the Heart of the City - Bobby "Blue" Bland
3)  Wagon Wheel - Old Crow Medicine Machine
4) Silver Words - Ken Boothe

Holiday Workouts:
1) All I Want for Christmas - Mariah Carey
2) Last Christmas - Wham!
3) Miracle - Matisyahu

,

Attitude

,

We've all dealt with injuries and setbacks in our training. How we adjust and move forward determines our success. We have the ability to change our attitude towards our day, our family, our training, our injury. The attitude we adopt is our choice.

My dad loves to tell me "Champions adjust". And he's right. What I like to forget is that the adjustment is 90% about your attitude towards the endeavor. So, next time he tells me that "champions adjust", I'm going to smile and add, "champions adjust their attitude". I know that my ability and motivation will skyrocket once I change my attitude towards my training.

These words propel us everyday, despite injuries, setbacks, or problems:
Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.

Listening to your body

As the days become shorter and nature moves into hibernation mode, us humans do the exact opposite. We are at a million holiday parties, eating & drinking more, and running around trying to get everything done. We are moving in opposition to nature and thus, more likely to become sick or feel lethargic.

Take time this winter/holiday season to stop and rest. Maybe skip a day of running or go for a walk with a friend, take that yoga class that has been on your list. Give yourself the gift of time this holiday season, even if it's only 5 minutes.

And if you can't make it to a yoga class or slow down on your run, try Legs up the Wall pose; you'll melt and feel lighter.

Happy Holidays!

, , ,

Staying Fit After Running a Marathon

, , ,



By Caitlin Grams

The marathon is over . . . now what?  Caitlin Grams, who teamed up with Hot Bird Running to train for the Chicago Marathon this fall, explains a few key strategies to maintaining fitness as well as motivation to workout during the months immediately after a marathon.  

MARATHON TRAINING  is a funny thing. You spend months planning your life around a race - scheduling every workout and run, calculating pace, splits, tracking mileage - and then it's over in a day. The day after I ran the Chicago Marathon was a major let down. I didn't know what to do with myself. I had spent months following a strict training plan and suddenly there were no workouts on my calendar, nothing I had to do. I felt both completely lost and totally free. I decided to listen to my body - I took a few days off and then hopped back into yoga and cross training. It was a week later before I went for my first run. Now, a month after my marathon I'm still feeling my way back into running, but I'm loving this time of doing what I want, when I want to.

While it is nice to have the flexibility to do what I want, there is also the danger of totally falling off the wagon post-marathon and not moving enough. When you are coming off of months of planned workouts, not having a plan can make skipping workouts easy, especially as the days get shorter and colder and staying in bed sounds so much nicer than an early morning run. Here are my top 3 tricks to staying fit post marathon:

1.  Do what you want to do - if you don't want to run, don't! Now is the time to fit in all those spin classes you put on hold during training, to recommit to yoga, to try out that new conditioning class you were afraid to start while training. If it sounds fun and exciting to you, you're more likely to get out and do it. If you do feel like running, leave your watch behind - not knowing your time or pace is really freeing after spending so many months consumed by it.

2. Enroll other people - find sweat buddies, make class or run dates with friends so someone else is holding you accountable. Tell other people about your sweat plans so when they check up on you you'll have something to say!

3. Plan your workouts - I spend time every Sunday night comparing my work schedule to my favorite classes and penciling them in, planning runs, and scheduling workout dates with friends. I also usually have a few backups just in case. Going into the week with a plan keeps me motivated.

4. Finally, when you feel ready, sign up for another race! It doesn't have to be a marathon, it can be a 5k fun run, but having something to work towards always keeps me going.

Happy running!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well. 

, ,

Pain is temporary. Quitting lasts forever.

, ,

Lance Armstrong said that and it's a great motto. Yet, with the return of my once ancient knee injury, I find myself asking "am I quitting or being smart?"

Recognizing injury and pain, and taking the necessary time to recover is difficult because we come face to face with the "no pain, no gain" mentality nearly everyday. People want to push through challenges, push through the pain and for what? A medal, a time, a good sweat? All of those things are worth it as long as the pain is "good pain" and not "bad pain". I use quotes because my yoga teachers refer to good vs bad pain a lot in class.  Good pain is that dull pain or sometimes burning sensation you feel in your muscles when you push them too hard. This is the pain I feel while doing pushups or a lot of sit-ups. Bad pain is a nervy or sharp pain. When you feel bad pain - stop immediately!

That isn't quitting, that is being smart.  However, many of us do not take the necessary time to recover and rehab the bad pain. It might mean sitting out a marathon you've been training for or not participating in your flag football season. The long term effect of properly resting and recovering is worth missing out on 1 event or 1 season. That's not quitting, that's listening to your body and knowing that running is forever; not a temporary part of your life.

,

I'm a Girl . . . I'm Going to Run

,

"I wasn’t masquerading as a male . . . I was what I was. I’m a girl, I have a skirt, my hair is done, I have lipstick on and I’m going to run.”
- Dr. Julia Chase-Brand 




United Press International United Press International

A recent New York Times article tells an incredible story about a woman, Dr. Julia Chase-Brand, who refused to accept our nation's view that road races are men's only events and the ban on women's official participation in these races 50 years ago.

 

Embracing her femininity combined with her athletic ability, Chase-Brand paved the way for women runners today when she competed (and beat several men) in the Manchester Road Race in 1961, despite the American Athletic Union ban on women's participation.


Read the full article, "A Leading Pioneer" for an inspirational story, and reminder to honor those responsible, both men and women, for the evolution of women's running the next time you line up at the start of a road race or receive support along the way.

,

How Do You Stay Young?

,

Forget treatments and expensive products. Stay young in less traditional and dare I say "better" ways whether it is jumping off a curb during your run, wearing a loud workout outfit or skiing in only your bikini! Check out one of our favorite staying young stories in Bazaar's August 2011 edition: The Pressures of Staying Young by Alex Kuczynski.

Special thanks to my sis-in-law for passing this story along!