Wellness Wednesday

Stress is all around us. That's why it is important to take time out and relax. A run is a great way to disconnect and feel free. We recommend one more step - stopping and breathing. You can call it meditation or you can just call it a relaxing few minutes. The point is to stop, close your eyes and take deep breaths.

We recommend taking 5 minutes in the morning or at lunch to stop and breath. Sit in a comfortable position (or lie down), close your eyes and focus on your breathing. Count your inhalations and your exhalations. So, on the inhale, count (1,2,3) as you inhale and then count (1,2,3) as you exhale. It's okay if your mind wanders, keep coming back to the breath.

Even if you can only do it for 1 minute today, take the time. Your body and mind will thank you. Happy Wednesday!

Cait's Plate: Protein Packed Salads

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  This week she inspires us to make our favorite restaurant dish in our kitchen. Enjoy!

Wheatberry Salad

There are few things in life that make me happier than the Whole Foods salad bar. Tons of different fresh, healthy dishes chock full of veggies - it's heaven. One of my favorite salads that I get every time I treat myself to the Whole Foods salad bar is what they call the Berkley Wheatberry Salad, and last time I was there I realized how simple it must be to make with such few ingredients - I knew I needed to recreate it.

Wheatberries are a whole grain and are packed with fiber, protein and iron. It was my first time preparing them and they are as easy to prepare as rice. They have a chewy, nutty texture, and are great in salads, as a side dish or as a base for breakfast in place of oats.

Wheatberry Salad Recipe:
Ingredients:
2 cups cooked wheatberries
1 red pepper
3 stalks of celery
1 apple
3 scallions
1/4 cup dried cranberries
1/3 cup chopped pecans
 

Dressing:
1/3 cup olive oil
2 tablespoons honey
1/3 cup apple cider vinegar
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste

Directions: Cook 1 cup of dry wheatberries according to package instructions. They take about an hour. While they are cooking, chop the pepper, apple, scallions and celery. Combine ingredients for dressing and set aside. Drain and rinse the wheatberries. Once they have cooled, add chopped vegetables and fruit, dried cranberries and pecans. Toss salad in dressing and enjoy!

Wellness Wednesday: Pre-Run Fuel

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. We are drawn to Ayurveda because it takes the whole person into account and provides guidelines based on you and your body; not arbitrary guidelines based around calories, proteins or carbs. If you have questions, send them to us at hotbirdrunning@gmail.com and we'll get them to Deacon. He is answering your questions every Wednesday. Here are his suggestions for pre-run fuel.

"How do I fuel my run with out feeling too heavy or running out of gas?”

Many of my clients are athletes, and this question comes up quite often. One of my clients was so overwhelmed with his research that he felt eating ½ box of pop tarts before one of his 10-mile runs would be ideal. Suffice to say that he crashed and burned at mile 5, and didn’t feel so hot shortly after.

As a runner, I know that eating appropriate foods before a run can take a little planning, but the better the fuel we put in, the better performance we put out. Therefore, I tell my clients who are runners that there are four golden rules to pre-run fueling from an Ayurvedic perspective. They are:

1. Eat foods which are easily digested. Oatmeal with a little ghee (clarified butter) and maple syrup, brown sugar or sucanut is ideal. Would also add some raisins or dates to the mix as it’s cooking. It’s a great blend of carbs, quick-burning and slow burning sugars. You can also spices like cinnamon or a little cayenne pepper. You can switch out oats with white basmati rice. If you simply can’t bring yourself to cook that much in the morning, choose a simple cereal and add hot milk.

2. Cook your food! Eating cooked grains actually allows our bodies to digest food faster versus eating a bowl of cold cereal or an energy bar. Cooking food is a form of pre-digestion, so when it hits the stomach, there has been some breakdown already, so your body turns food into fuel faster. Although cooked food is pre-digested.

3. Give it 30 minutes. Ideally, you should wait up to an hour after eating to run, but since many of us want to get up and go. Running 30 minutes after eating will give the body enough time to get the digestive process started, and give you enough fuel to get moving. It will also prevent you from getting a cramp or feeling too weighed down.

4. Eat until you are 2/3 full. It’s an odd fraction, but you want to not completely fill up on breakfast, otherwise, you’re risking a food coma. You want to eat until you are satisfied, not full. If this happens, I recommend waiting an hour before running.

Remember, a cup of coffee and an energy shot is NOT fuel for your run. Your body needs the fuel, so eat, otherwise, you may risk passing out!

For more information on Ayurveda or to understand what foods are best for your body type, visit Daily Veda and email Deacon.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

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

Mark Your Calendar - the Brooklyn Half Marathon

New York Road Runners has announced the date of the Brooklyn Half Marathon - May 19. We love this marathon and look forward to it each year. First, the half marathon is a great distance because it tests your limits, your endurance and mental capacity yet is a manageable distance to train for on top of life, work, kids, etc. Second, it's a half marathon in our backyard that takes you on a mini tour of the borough. And finally, what's not to love about a half marathon that finishes in Coney Island? You can grab a Nathan's hot dog, people watch and get your post race ice bath in one place.

Watch the NYRR website for announcements on when race registration opens.  It sold out in a few days last year!

Whether you race or run for fun, it's important to respect the distance. Be smart about your training. The Brooklyn Half is in 14 weeks. We recommend a 10-12 week training plan. Not sure you want to run this one? Check out these online race finder sites for another half marathon that works for you or ask us for recommendations!

Running In the USA
Active.com
Half Marathons

Tasty Treats For Your Runs - Honey Stingers

Curious what type of "food" is good to eat during your long runs or high intensity workouts? Over the next few months, we are experimenting with different energy gels, blocks, gu, etc. during our runs.  This week we tried Honey Stingers.

We've heard a lot of great feedback about this company and their products. We ate their Promegranate Organic Energy Chews yesterday morning before the first track workout of our Eugene Marathon training AND they are delicious and effective.  We highly recommend!

What we like about them:
-95% organic
-taste great
-easy to digest (i.e., no stomach issues while running).

What we don't like about them:
-honestly, nothing

Our workout: 1.5 mile warm up, 4x800s with 400 recovery in between and 1 mile cool down. It was a cold day (a sheet of ice covering the track forced us to relocate to the sidewalk) and a little hard to get our legs to turn over and keep our muscles warm during the recovery laps.  We were happy we ate some "food" before our workout.

Planning to mix in these yummy energy treats on more runs. Go out and try them![gallery link="file" order="DESC" columns="2"]

Cait's Plate: Tacos with a Twist

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  Our mouth is watering just reading this week's recipe. Enjoy!

  

Fish Tacos

A 60 degree day in the middle of winter calls for a lighter meal, especially after a tough workout. Often when I'm in training I'm looking for dinners that are going to provide as much nutritional value as possible while still being quick,easy and having few ingredients.  Tilapia is a good choice because it is a great source of protein but low in calories and fat (not to mention it has low levels of mercury). This meal comes together super fast and the flavor is awesome.

Fish Tacos (serves 2)

Main Ingredients:
3 filets of tilapia
1 tablespoon olive oil

6 corn tortillas

1 package coleslaw mix or shredded cabbage

For the Marinade:

2 limes, juiced

2 teaspoons cumin

1 teaspoon cayenne

1 teaspoon paprika

1 teaspoon Chipotle Tabasco 

3 cloves garlic, pressed

1 tablespoon honey

salt and pepper to taste

Lime Sour Cream:

1/2 cup sour cream (I use light sour cream)

1 lime, juiced plus zest

Optional toppings:

Salsa verde

Pepperjack cheese, shredded

Combine the ingredients for the marinade and marinate the tilapia for at least 30 minutes. Heat olive oil in pan over medium high heat and add tilapia with marinade. Cook covered for 5-10 minutes, removing the lid for the last few minutes to reduce the sauce until the fish is firm and flaky - no need to flip. Mix ingredients for lime sour cream. Warm corn tortillas in pan for 1 minute on each side. Add half a filet to each tortilla and cover with a handful of cabbage. Add toppings of your choice and enjoy!

What's in Your Stomach?

What's your favorite food to eat before or after a run?  Here's what we're snacking on over at Hot Bird Running:

1. Banana with Almond Butter or Peanut Butter
A carb-packed energy-booster before or after a run. Bananas are carbs and contain potassium and vitamin B6. Add almond butter or peanut butter for more protein.  For people on the go, check out these awesome little almond and peanut butter packets: Justin's Nut Butter Packs
When they’re good: Before or after a run. They’re also great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake.

2. Yogurt
A great source of calcium, protein and potassium – and it’s low in fat and fairly high in carbohydrates. The live and active cultures added to certain types of yogurt (often called ‘bio’) will also boost your immune system.  Meghan prefers Greek yogurt because it doesn't contain as much liquid whey and lactose. Greek yogurt also has a bit of an edge over regular yogurt because it has double the protein and half the sugar.  Some of us are not too keen on Greek yogurt, like Jessica, who sticks with Activia either alone right after a run or with some granola or kashi cereal for a solid breakfast or Chobani's Greek Yogurt.
When it’s good: Any time. We like it for breakfast if we're not running right away or right after a run

3. Berry & Banana smoothie
Berries contain vitamin C and potassium. We combine frozen berries and a banana with a bit of yogurt (or skim milk) and protein powder, it's an easy recovery drink full of calcium, potassium and vitamins C and A.
When it's good: post run

4. Hummus with Carrots or Pretzels
Protein and veggies. Pretzels are good if you need a carb.
When they're good: Post run snack or a mid-afternoon snack if you plan on running later in the day.

5. Almonds and Dried Cranberries (our version of GORP)
Almonds are a great source of Vitamin E. Add dried cranberries (and chocolate chips!) for a bit of sweetness.  Jessica likes to satisfy her sweet tooth cravings by adding yogurt- and chocolate-covered raisins into the mix.  If you live in Brooklyn, check out Sahadi’s where you can make your own mix!
When they're good: post run or mid-day snack

6.  English Muffin with Almond or Peanut Butter
Whole grain english muffins provide just the right amount of carbohydrates we need to fuel our runs.  Spread a tablespoon or two of either peanut or almond butter on for the necessary protein you need before a longer run, and you're good to go.  Jessica's favorite english muffins are Thomas 100% Whole Wheat English Muffins
When they're good:  Pre-run

Tip of the Week: Tools to Aid Recovery

Recovery is a major aspect of any training plan (from a 10k race to a marathon). It's just as important as the long run or the weekly tempo run. Recovery can be an overlooked and often forgotten part of your training.  Here are a few recovery products that travel with us and can be used just about anywhere - we highly recommend all of them!

What our Run Recovery video to see our favorite products.

The Stick: we use the "Sprinter Stick" because it's firm and short. You control the pressure, either getting a light or deep massage. Great to use on the legs and easy to pack!

The Grid, from Trigger Point Therapy. This is a light weight, versatile foam roller. We like it because it's a 1/4 of the size of a foam roller, firmer and hollow (great for packing!)

Airex Balance Pad.  This balance pad, which we bought at the suggestion of our Physical Therapy, is a training tool that combines exercise and balance skill to improve strength and coordination. We love it for strengthening our ankles and knees.

Favorite NYC Workouts

We are runners.  We love running.  We choose running.  Our muscles, on the other hand, don't always love the constant running.  That's when we head to our favorite NYC training spots for some cross-training.

We promote cross-training at least once a week to all of our clients. It's a necessary part of training because you need to work your muscles differently (and give them a rest)!

Here's where you'll find us - when we are not out running around NYC:

Equinox -
Liz Lefois' classes - one of the best global conditioning and fun classes we have ever taken.
Gregg Cook's classes - Spin and Whipped. Gregg. is. kickass. (enough said)

Physique 57 - yup, we do like the barre workouts. Fave instructors: Alexander DeJung and Alex Karigan. Fun, fiesty and hard (Full disclosure, we also like Exhale just aren't that familiar with the instructors and we haven't been to the Bar Method - it's on our list!)

Crossfit - We head to Crossfit South Brooklyn. David and the gang are welcoming and will push you to your limits. There is a community feel and you will learn correct techniques.

Deep Water Running - We love to do Robert's running movements in deep water.  A great excuse to jump in the pool, enjoy a track workout without the track and give those legs a rest from the pavement.  A cardio blast that will leave you hungry for two dinners that night.

Triomph - The guys at Triomph are no joke.  Jack will keep you laughing as you do an insane amount of push-ups.  Just don't take one of these classes the day bfore a long run!

There are more, so many more! Where else do we need to check out?

Tasty Treats for Long Runs

Figuring out what to eat and when is a vital part of running and racing well. Over the next few weeks, we will write about what we like to eat before, during and after long runs and high intensity workouts.

On our group run with lululemon athletica SoHo last night, several of the runners (who are all training for their first half marathon) asked us for advice on when and what to eat during their long runs.

Both of us agree that our favorite "food" for long runs is Clif Shot Bloks. They are energy chews, kind of like gummy bears, that are easy-to-chew sources of carbohydrates and electrolytes. Carbs are you body's fuel which you need to replenish about every hour during long runs.

While each person needs to experiment and figure out what works for them, our rule of thumb is: eat 100 calories every 45-60 minutes. If you like Shot Bloks, that means 3 bloks every 5 miles. Shot bloks come in a long packet with 2 servings  a packet. Our favorite is the Cran-Razz. Try 'em out and let us know what you think!  Or, what’s your favorite way to refuel on a long run?

Cait's Plate: Mexican Quinoa Salad

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad

By Caitlin Grams 

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad

Ingredients:

1 cup quinoa, rinsed and prepared according to package directions

1 can black beans, rinsed

1 can corn

1 red pepper, chopped

1 shallot, chopped

2-3 tablespoons fresh cilantro, chopped

1 avocado, chopped

Dressing:

1 lemon, juiced

1 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp sriracha or hot sauce of your choice

salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

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.

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".

How to stick with your 2012 resolutions

Join a running program! It's a new year and time to achieve those goals you set a mere 12 days ago. If you want to burn calories and stay in shape this winter, running is a natural choice because it burns more calories than all other forms of cardio exercise.

Our six week program will get you running, looking toned and feeling great. Sign up by 1/31/12 and you'll save $50!

Your 6 week Hot Bird Running & training program includes:

• Initial comprehensive questionnaire about your fitness and running background, personal and fitness goals and nutrition


• Customized weekly workout plan to achieve your personal fitness and running goals


• Group Class (Mondays at 7pm, at High St Subway in BK Heights)


• Weekly Group Run (Saturdays at 10am in Prospect Park)


• 6 week VIP membership to Triomph  (includes facility use & group classes)

Resolutions may not work...but running does!

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. 

Believe and Then DO

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.

NYC Half Marathon Training Program

You got in  - congrats! Now it's time to train. Our program offers personal attention, classes and a training plan customized to you and your goals.

Click here for all the details. Last day to register is January 8, 2012.  Contact Hot Bird Running at hotbirdrunning@gmail.com or (646) 535-0307 to register and get started!

See you on the road,
Meghan & Jessica

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!

A Few Abcember Videos for the Holidays

For all the visual learners out there, we recorded videos explaining four of the more complicated Abcember exercises to help you through the final week of 2011.  Look forward to lots more videos in 2012  . . . and excuses for six pack abs.

http://youtu.be/xVaoZJWW3vo

1. Start in the push up plank position with abs tight and arms straight.  Hands shoulder-width apart and wrists under your shoulders.


2. Bend left arm to bring the elbow and forearm to the ground.


3. Bring right arm down so you are in plank position with your forearms on the ground (elbows on the ground directly under your shoulders.


4. Push back up to the start position with left & then right arm. Repeat lowering the right side first.  Alternate lowering and raising your arms for 30 seconds working up to 1 minute.

http://youtu.be/_5qtGm9qssw

1. Start standing and bring your arms to the ground in front of your feet bending only at the hips - keep your legs and back straight.


2. Walk your hands out in front of you until you are in push up plank position with your arms straight, hands shoulder-width apart, abs tights and back straight.


3. Bend right knee up towards your right elbow, trying to touch your knee to the outside of your elbow - your shins should remain parallel to the ground.  Repeat on the left side.


4. Walk your hands back to your feet bending at the hips with legs and back remaining straight.


5. Stand upright and raise your arms above your head.


6. Repeat for 1 minute.

http://youtu.be/NpcgT42b_7s

1. Kneel on all fours with back flat and wrists under your shoulders.  Extend the left arm and right leg out.


2. Squeeze your abs as you bring left elbow and right knee together under your torso.  Curl your back up as you bring them in.


3. Hold for 3 seconds in both extended out and crunched in positions. Repeat one side for 30 seconds and then switch sides. 

http://youtu.be/IIDYhg6_xLo

1. Sit with your knees bent and feet a few inches off the floor (modified: leave your feet on the floor).


2. Keeping your back straight, lean back until your abs burn.


3. Clasp your hands together and bring your arms straight out touching the ground outside of your right hip with your hands.


4. Rotate through the upper body to bring your hands up over the opposite shoulder, then down to the same hip, and repeat. Repeat for 30 seconds and then switch to other side for 30 seconds.


5. Keep head facing forward and back straight throughout the entire exercise.