Our Hot Bird Running Group Workout is back! We're kicking off the beginning of an amazing summer with the start of our group classes in Brooklyn Bridge Park at 7pm tomorrow night. Contact us to reserve a spot and check our Group Workout page for more details. Look forward to seeing you!!!
Cait's Plate: Kale Salad
Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”. This week, Caitlin takes on Kale! We highly recommend kale for a great, nutrious recovery food. It will help your immune system rebound after a long run, half-marathon or marathon!
Kick-A** Kale Salad
If you take one lesson from Cait's Plates - please don't be afraid of kale. Kale used to really intimidate me. It was so dark and leafy and much more bitter than regular lettuce or spinach. I didn't think anything could make it taste better. This all changed the day I combined kale and goddess dressing. A match made in heaven I tell you.
There is a secret I've discovered to kale - it needs a little something to soften the texture and take away from the bitterness. Goddess dressing works perfectly, as does olive oil. As soon as I started to use kale in my salads it became hard for me to use any other kind of lettuce - the hearty texture of the kale is addicting.
Here is one of my favorite kale salad recipes. Kale itself has so many nutritional benefits - it is high in fiber and anti-oxidants, packed with vitamins and minerals, detoxifying, lowers your risk of multiple cancers - what's not to love? Avocado and nuts add healthy fats. beans and tuna/chicken/turkey add protein - this salad packs nutrition like no one's business and will keep you full for hours after a tough workout.
Kick*** Kale Salad:
serves 1 hungry runner
Ingredients:
2 cups kale, washed and roughly chopped
2 cups kale, washed and roughly chopped
1/4 cup garbanzo beans, rinsed and drained
1/4 avocado, chopped
1 handful alfalfa sprouts
1 carrot, chopped
1 persian cucumber, chopped
1/2 red pepper, chopped
2 tablespoons sunflower seeds or chopped walnuts
2 tablespoons dried cranberries
Optional: 1/2 apple, chopped, 4 oz tuna or grilled chicken or sliced turkey
2 tablespoons dressing of your choice - often I will make my own:
Dressing:
1 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp mustard
1/2 lemon, juiced
Salt and pepper to taste
Combine all ingredients in a large mixing bowl. Toss with dressing and dig in!
Running from Behind: Adjusting Expectations
When it's finally time to head to the start of a race, what happens if something goes wrong and you realize mid-race (or even at the beginning) that your original race goals are unattainable that day? Similar to the importance of setting race goals (whether for time or fun), it is equally important to know what it takes for you to feel a sense of accomplishment regardless of what happens on race day. One of our favorite west coast runners, Maren Elliott, shares her strategy after she was forced to adjust her own race expectations midstride last week while running the Bridge to Brews 10k in Portland, Oregon.
RUNNING FROM BEHIND
by Maren Elliott
Races don’t always go as planned . . . even when you’ve run hundreds of them.
I am one of the runners at the front of the start – not on the start line, just far enough behind it that I can keep the leaders in sight. I like to know where I am in a race, keeping count of how many women are in front of me knowing where I stand in relation to the competition. This morning, my race did not go as planned.
Even before I showed up to the course things were off. I missed the packet pick-up yesterday so I had to arrive earlier than I normally do the morning of a race so I could claim my number.
Clothing was also an issue. Tank top, short sleeves… I couldn’t choose so I compromised with myself and decided on a long-sleeve over a tank top, which I expected to check at the start. In the midst of locating the bag check and then realizing that I didn’t bring a bag to put my clothing in, I heard the announcement for the first wave of runners to start.
I looked over my shoulder toward the starting line and saw the first group of runners, my group of runners, sprinting away from me. So I chased after them. Dodging left and right to avoid the people waiting for their start, I crossed the start line alone scrambling to tie the unnecessary long-sleeve shirt around my waist. Things were not looking good.
At the first mile mark I realized that I didn’t start my watch so I had no idea what pace I was running. Mild panic set in. Was I going too fast? Too slow? Where was I in the pack? Should I be further up? I might hit the wall.
It wasn’t until I hit the second mile marker that I started to find my rhythm. We were on the downhill slope of a hard climb and I had a spectacular view of Portland. I realized that I felt fantastic. Without a clue of how fast I was running or what my current place was, my body had gone into its zone and I was racing.
The final four miles were challenging and I ran hard crossing the finish line with every last ounce of energy. Even now sitting on the couch with ice on my quads I don’t know what my final time was or how I ranked against the other women. But I know that I gave it everything.
Cait's Plate: Turkey Burgers
Every other week, Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”. This week, Caitlin ventures into the land of meat with some savory sounding turkey burgers!
Turkey Burgers. I don't eat meat very often - mostly I just don't love the taste or texture, and plant based meals are often much healthier. I've really been trying to be conscious of my protein intake lately, and every once in a while I will decide meat sounds good. Let's be honest, sometimes all you want after an especially hard workout is a burger. Lean ground turkey is SO much healthier for you than ground beef - for about the same amount of protein and B vitamins turkey has so much less fat and cholesterol. These burgers are easy to prepare, pack a great protein punch and taste as good as a beef burger, if not better. 
Ingredients:
1 pound lean ground turkey
1/2 small onion, diced
1 egg
2 tbsp barbecue sauce
2 tbsp breadcrumbs
2 tbsp oats
2 tsp sweet & hot mustard
1 tsp Chipotle Tabasco
1 tsp garlic powder
Pinch of salt
Prep: Combine ingredients in a large mixing bowl and mix until blended (using your hands is kind of gross, but works best - it also works best if you have someone else to do it for you). Separate into 4 medium sized patties - I laid them on top of a sheet of Saran wrap to prevent them from sticking to a plate.
Cooking Instructions: Heat 1 tbsp of olive oil in a nonstick skillet and cook each patty for about 3 minutes on each side until lightly browned. Finish patties in oven heated to 350 degrees for an additional 10 minutes.
Serve with veggies of your choice! I recommend lettuce, tomato, and avocado, with barbecue sauce.
Hot Bird Running Class on Saturday
Our outdoor classes are back! We are kicking off a season of Hot Bird Running classes this Saturday at 9am. Meet us at Mala Yoga, 162 Court St at Amity St, for an hour long, fun running and strength class.
During the class, we'll run 2 to 2.5 miles with stops in between to perform strength exercises targeted to runners. Must be able to run 2 miles continuously. Email us if you have questions!
Class is $15, cash or check. Bring water and a friend! See you at 9am outside of Mala.
Hot Bird Running Coaches Recommend . . .
Wellness Wednesday: Top 5 Power Snacks
We asked Loni Markman, an Integrative Nutitrion Coach, what snacks she recommends to her busy, athletic clients. Check out her Top 5 Power Foods.
As runners, I am sure you are thrilled about the early Spring weather we are having here in NYC. I bet this means you are spending more time out running more and looking for the right foods to help fuel your run. As an athlete, your approach to nutritional can mean the difference between peak performance and sub-optimal energy and recovery. I am often asked which energy bars or protein shake is best for my workout. Well, my answer is usually none. Turning to “power” snacks is essential but we have to make sure they are not packed with sugar and limited in nutrients. Below is a list of my top 5 power foods to help you run faster and further and ease the recovery process.
1. Acai – Acai (ah-sigh-ee) is a tiny berry that is found in the Brazilian rainforests and has been used for centuries as medicine with the local tribes. It became popular through martial arts and was brought to the states in 2000 by surfers who used it in Brazil to support their intense workouts. Recent studies have found that the Acai is one of the most powerful foods in the world. The acai berry packed with antioxidants, has a nearly perfect amino acid complex to support muscle contraction and ease joint pain, has healthy fats to help promote cardiovascular and digestive health plus it increases energy levels and speed up metabolism. Thus making it a nearly perfect food to support your running.
HOW TO EAT IT: You can have it for breakfast in an Acai Bowl or add it to your smoothies and drink it on the go.
2. Quinoa - We all know your need to increase your carbs for your runs but you certainly do not need to turn to pasta or processed carbs for your fuel. Enter in my favorite superfood for super energy, Quinoa (pronounced Keen-Wa). Quinoa is an ancient grain (it actually falls more into the greens family but that is for another blog post) that originated in South America and brings to the table a gluten free complex carbohydrate that is packed with protein, fiber, iron, magnesium all essential nutrients for runners.
HOW TO EAT: Quinoa is quick and easy to make. You can enjoy it sweet for breakfast or as a savory side dish. Click here for some recipes. http://elementsoffit.com/recipes/quinoa/
3. Green Smoothies – It’s just like a fruit smoothies but packed with the nutritional powerhouse that greens offer us. These easy to make or buy smoothies are a healthy alternative to all those energy drinks out there and can really make a difference to your recovery and performance. Greens have more vitamin and minerals than any other food out there plus they contain chlorophyll, which helps promote and carry oxygen in the body.
HOW TO EAT: Green smoothies serve as a great mid-afternoon pick me up or breakfast. The basic recipe is 2 cups of greens, 2 cups of fruit and 2 cups of filtered water blended in the blender and enjoyed!
4. Bananas – Now I know you probably already know this one but being that it is one of the easiest on the go grabs I had to include the potassium packed banana. They didn’t only make my top five because all that potassium helps prevent muscle cramps but they are super easy to digest and will give you the energy you need to sustain a good run.
5. Coconut water - As you know hydration is key when running and getting a good sweat and coconut water, not Gatorade, should be your answer to replenish your electrolyte levels. Coconut water is natural and not filled with sugars and artificial coloring and sweeteners like so many other electrolyte drinks on the market. Why should you love it? Because it is rich in 5 essential electrolytes, potassium, sodium, magnesium, calcium and phosphorus. These electrolytes are critical to proper recovery after you run or workout, making coconut water one of the best runners’ recovery drinks available today
About Loni:
Loni Markman is not your typical Nutrition Consultant! Loni has been working in the field of wellness for almost a decade, helping clients find nourishment and balance in their everyday lives. She focuses on self love, weight management, pre and post natal and general women’s health. She has a true passion for educating and inspiring others on their journey to better heath.
Loni holds a Masters Degree in Health, a Bachelors in Business, a Certification as a Holistic Health Counselor from the Institute of Integrative Nutrition, a Certification in the Psychology of Eating with Marc David, she holds a Certification from Power Pilates and has extensive studies in Emotional Freedom Technique. All of which she infuses into her integrative coaching with clients. You can learn more about Loni on her websites –www.elementsoffit.com and www.positivebodyprogram.com.
Yoga for Runners
We asked one of our favorite teachers, Stephanie Creaturo, to help us with some post run yoga. Her take on yoga, the body and runners always blows us away. Need to slow down, relax, stretch or feel good after a run? Head to Mala Yoga. Every single teacher knows their stuff and cares.
As a yoga teacher and a runner, I get asked a lot what are the best stretches to do after a run. There’s a good chance my fellow runner will also say “I don’t have a lot of time to stretch.” I get it! There are a million stretches out there and even more yoga poses. And training for a race takes a lot of time. What’s a runner to do?
I totally believe that running and yoga can peacefully co-exist! I hope you can check out an appropriate-level class for you at your local yoga studio – many studios (like mine) offer classes just for athletes or runners. Even if you go once a week, the teacher will lead you through a variety of poses, some of which you may be familiar with, some of which you may not. Either way, you’ll certainly stretch out those muscles used in running, but you can also be inspired to get out of your stretching rut! Yoga mixes up how it challenges the muscles in the body, which is great conditioning for the body and the mind.
Here’s one of my favorite poses to teach runners and to do after a long run. (Note, I don’t use the words “stretch” and “pose” interchangeably; I can think of a million different things when I’m stretching. When I’m engaged in a yoga pose, my attention is squarely placed on my breath and how my breath is guiding my physical alignment. But no matter what you do post-run, yoga or stretching, your body will thank you by staying healthy!)
It is called Parsvottonasana, or intense side stretch. Many yoga teachers call it “pyramid pose” because of the shape your body takes once its in the final pose. I find it to be a wonderful post-run balm for the backs of my legs, my low back, and my spine.
I love to do this pose with my hands on a wall or a park bench. By pressing my hands into a wall or the edge of a bench, I can integrate my arms to my shoulder sockets and let my shoulders & hips be aligned while I lengthen the muscles at the back of my legs.
Let’s get into the pose on the right side first!
1. Place your hands on a wall or the edge of a bench. Keep your ears in line with your upper arms as you walk your hips & feet back in space, bringing the spine parallel to the ground beneath you.
2. Step the right foot towards the wall or the bench. The right toes point straight forward. Keep the right knee straight and the right heel in line with the right sitting bone. The right hip draws straight back in space as you firmly press the four points of the right foot into the ground beneath you.
3. Squiggle the left leg back a bit, angling the left foot at a 70 degree angle. Zipper the outer edge of your left foot to the ground as you firmly press the four points of that foot down. The left heel is in line with the left sitting bone. Your legs are now asymmetrical to each other.
4. The hips are level in space – imagine that you’ve placed your open bottle smack in the center of the pelvis and you don’t want it to slip to the floor, spilling all your water.
5. Push your hands into the wall or the bench, which will help take your hips and thighbones back in space. Keep firming the bottoms of the feet to the ground as you tack your sitting bones to your heels.
6. Make sure you’re not locking your knees! Of course, if the hamstrings are singing an opera to you, then bend that right knee. Otherwise, engage the quadriceps to the thighbones and make sure you’re not rolling to your outer right foot.
7. Breathe in Parsvottonasana for at least five breaths, working up to 10 deep breaths. To exit the pose, lift your gaze, step your left foot forward to meet your right foot, then repeat on the second side.
Now that you’re in the shape of a pyramid, you may wonder why it’s called intense side stretch. Good question! Most of us would call it calf or hamstring stretching pose. But the name is a great reminder to keep the sides of the waist long and the abdominal area engaged as we stretch our legs.
Remember, yoga poses can take a zillion different shapes and your body is as unique as your fingerprints! When doing a post-run pose, make sure you’re stretching the belly of the muscle and not at the junction your muscles connect to the bone. Also, use resistance – it is a great tool to keep the muscles, bones & connective tissue speaking the same language post-run.
Lastly, make sure to budget a few extra minutes into the end of your run to stretch or strike a pose - it’s a better than striking out due to injury or exhaustion, especially if you’re training for a race.
Cait's Plate: Tofu and Quinoa Stir Fry
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 we learn about how to make a protein packed stir fry!
Tofu and Quinoa Stir Fry
So it's probably pretty clear by now that I love quinoa. It's super versatile and is so quick to make. In this dish I use it as a substitute for brown rice - it cooks faster than brown rice, plus the higher protein and fiber content and amino acids aren't too shabby. I'm a big fan of meals I can just throw together, and stir fry veggies are so easy. To up the veggie content of this dish I add roasted broccoli.
Ingredients:
1 block tofu, extra firm, chopped into small squares
1 package stir fry vegetables
1 head broccoli, chopped
2 tbsp olive oil
1-2 tbsp vegetable oil
Salt and pepper to taste
1 cup quinoa
For the tofu dredge:
1/2 cup peanut flour
1/2 cup whole wheat flour
1 tsp ground ginger
1 tsp chilli powder
1 tsp salt
For the vegetables:
2 tbsp soy sauce
2 tbsp garlic
1 tbsp Sriracha
Coat the brocc
oli in the olive oil, salt and pepper and roast at 425 degrees for 10-15 minutes until it starts to brown. Remove from oven.
oli in the olive oil, salt and pepper and roast at 425 degrees for 10-15 minutes until it starts to brown. Remove from oven.While the broccoli is roasting, prepare quinoa according to package directions.
While quinoa is cooking, combine ingredients for tofu dredge in a ziplock bag. Toss tofu squares in dredge until coated. Heat 1/2 inch of vegetable oil over medium high heat (test how hot the oil is by sprinkling a pinch of the flour mixture into it to see if it sizzles). Add tofu to oil, being careful not to overcrowd the pan, and cook for 1-2 minutes per side, flipping halfway through. When browned remove from pan and set on a paper towel lined plate.
Add a tablespoon of vegetable oil to a wo k or large pan over high heat. Add the stir fry vegetables and cook for about 4 minutes. When the veggies are almost done add the broccoli, soy sauce, garlic and sriracha and ginger powder. Toss and cook for an additional minute, then remove from heat.
Combine the quinoa, veggies and tofu and boom - deliciousness, in a bowl.
Hello Recovery
Our Wellness Wednesday is back. Today Deacon, our favorite Ayurvedic practitioner, talks to us about recovery and what your body needs.
Hello Recovery,
Almost as important as our pre-run fueling is our post-run fueling. When we run, we lose minerals & vitamins through sweating, and our immune systems becomes weaker, as our bodies are repairing the tissues we’ve used during our activity. What to eat and how to refuel?
A good stand by are bananas. They are high in potassium, which regulates heart, kidney, nerves and digestive function. They are also high in Vitamin C and manganese, which helps to maintain normal blood sugar levels. From an Ayurvedic perspective, bananas can be a little tough to digest, especially if your digestive system has been weakened after your run.
Personally, I love to reach for cooked leafy greens – specifically spinach or kale. One of my favorite post-running fuel treats is steamed spinach on brown rice toast with a little olive oil lemon juice and sea salt (hear me out, I’ll get to the portable foods in just a sec).
Spinach is an amazing food for runners, because it’s completely loaded with fabulous nutrients, like Vitamins A, B6, B2, C, E, K, magnesium, foliate, manganese, iron, calcium, potassium, phosphorus, zinc, copper, selenium, niacin Omega 3’s and protein!
You can also use kale instead of spinach, and actually cook rice rather than use rice bread if you have the time.
Another one of my favorite post-run cooked treats is a smallish beet with a 3-minute egg mixed with a little olive oil and sea salt. Trust me, it tastes better than it sounds. Beets are high in foliate, manganese, potassium, magnesium, iron phosphorus and copper. Adding the egg adds protein, B2, 5, & 12 and Vitamin D, Omega 3’s.
If you like the idea of leafy greens, but think I’m insane if I think you have the time to make a meal after running, or if you want something after a race, I have two words for you: Kale chips. They are delicious, portable and nutritious. You can purchase kale chips at your local health food store or whole foods, or you can make your own from my recipe below. I like the ‘cheese’ flavor variety of kale chip - not to worry; the ‘cheese’ is actually nutritional yeast.
If you have a sweet tooth, however, may I suggest the humble date? Dates are loaded with potassium, magnesium, phosphorus, Vitamin A and foliate. They are a little high in sugar, so I would recommend mixing it up a little pumpkin & sunflower seeds and maybe a few almonds. The nuts and seeds provide protein, B1, B2, B6, Vitamin E, zinc, copper and iron.
Remember, hydrating is also very important after running. Try to avoid drinking iced-cold water. You may have heard that drinking iced water makes you loose weight by making the body work harder to maintain body temperature, but in reality, it brings your metabolism to a grinding halt. Imagine throwing iced water on a camp fire. Try drinking room temperature water, or even warm water if you can get your hands on it!
Enjoy the recipes for portable post-run snacks. I’ve also included my recipe for an Ayurvedic trail mix, so you can take the mix with you for a post run munch.
Cheesy Kale Chips
1 bunch curly kale
1 cup cashews (soaked for a couple hours)
1 red bell pepper, deseeded
Juice of half a lemon (2 tablespoons)
1/2 cup nutritional yeast
1 teaspoon sea salt (or to taste)
Remove the toughest parts of the kale steams, wash then tear the leaves into bite-size pieces. Place pieces in a large bowl
Cheesy coating:
Combine soaked cashews, bell pepper, lemon juice, nutritional yeast and sea salt in a blender or food processor and run for a minute or two until smooth.
Add the cheesy coating to your bowl of kale and massage it in with your hands.
Spread kale pieces on parchment paper on baking trays, and bake at 200 degrees until crispy, about 45 minutes (but again, all that matters is that they MUST be crunchy).
Trail Mix (makes 4 cups)
1 cup of Sunflower seeds
1 ½ cups raisins
½ cup dried apricots (chopped coarsely)
½ cup dried apples (chopped coarsely)
½ cups raw almonds (chopped coarsely)
¼ teaspoon of Cinnamon
1/8 teaspoon ground cardamom
Mix all ingredients in a large bowl with a spoon, and store in a cool dry place.
Half-Marathon Recovery
Here are our top tips for optimal recovery the week after a Half-Marathon:
1) Take at least 2 days off from running and any strenous activity
2) Ice and then ice those muscles and joints some more (continue icing for as long as you feel sore)
3) Take a yoga or pilates class or go for a bike ride a few days after
4) Listen to your body - your recovery time will be different from others. Start running again when you feel ready! Make your first run back an easy, short run.
5) Get a massage! A massage will help repair and heal your muslces so you can get back out there.
6) Reward yourself and smile! You did it!
Running with Hot Bird Coaches
We are leading a coached, group run tomorrow at 8:30am in Brooklyn, NY. Join us for a 3.5ish mile run along Brooklyn Bridge Park. We'll show you proper warm-up techniques and training tips. Also, ask us all your burning running questions! The run is $15 and we are meeting at Mala Yoga (162 Court Street at the corner of Amity Street). Just show up! It's going to be a beautiful day!
Wellness Wednesday: Supa Food
Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he explains superfoods, read on:
For many of us, when we hear the term ‘superfood’, we automatically think of exotic foods, like goji berries or cacao nibs from far-flung locations which promise super health and nutrition – all with an air of elitism.
Although the idea of eating exotic ‘superfoods’ is quite attractive to many of us, the cost is higher than domestic foods, and there is a larger carbon footprint. Believe it or not, you can actually find ‘superfoods’ which have been grown right here in the US.
Let’s start off with our beloved spinach. Spinach is an anti inflammatory, it’s been suggested that it can prevent certain types of cancer (specifically stomach and prostate). It's loaded with calcium and vitamin K, so it helps build strong bones and muscle tone. I recommend steaming a healthy portion of spinach and mixing it with a good extra virgin olive oil and some sea salt after a run. It’s amazing how quickly your body can recover! This leafy green is packed with the following nutrients: Vitamin A, Vitamin B6, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Magnesium, Foliate, Manganese, Iron, Calcium, Potassium, Phosphorus, Zinc, Dietary fiber, Copper, Selenium, Niacin, Omega-3 fatty acids & Protein
Let’s keep it green, and move onto another superfood: broccoli. It too has been determined to prevent colon, breast and prostate cancer; it’s an anti-inflammatory, it helps the body purge toxins as it’s a powerful anti-oxidant, it supports cardiovascular function and helps maintain clear skin. I used to call them little trees when I was a boy, but you can’t deny that broccoli can rock your world with these nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K Magnesium, Foliate, Manganese, Iron, Calcium, Selenium, Zinc & Phosphorus.
For those of us with a sweet tooth, I recommend blueberries. They can be found in many nutrition bars in some variation, but fresh and in season blueberries pack the biggest punch. We all know that they are an amazing anti-oxidant, but blueberries can also lower triglycerides, raise HDL (good cholesterol), improve memory, support eye health and, because of their high content of anti-oxidants, they have been studied as a way to prevent certain types of cancer. Blueberries also contain Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Manganese, Iron, Calcium & Dietary Fiber.
Lastly, there’s the humble yet delicious red table grape. I live in Sonoma County, California, so between the Napa Valley and Sonoma County we produce more wine grapes than we know what to do with. Ok, we know what to do with them, but did you know that the red table grape has been shown to reduce the risk of a heart attack and heart disease, can reduce your chance of a stroke and getting colorectal and breast cancer, and prevent you from getting Alzheimer’s disease? They are packed with Vitamin B1, Vitamin B6, Vitamin C, Vitamin K & Manganese.
In Ayurveda, we believe in eating seasonally, which also means eating locally. If you can, visit your local farmers market or farmers coop. I personally love connecting with the local farmers in my area, mostly because we are using several local ingredients for our line of Nutrition bars.
You can find your local farmers market at LocalHarvest - or by downloading the free Itunes app, Farmers Market Finder.
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.
Coached, group run on Saturday at 8:30 in Brooklyn
Join us and Mala Yoga on Saturday at 8:30am for a 3-4 mile coached, group run. All levels are welcome. We will meet at Mala Yoga (162 Court Street, at the corner of Amity Street) and leave at 8:30am. Bring yourself, a friend and $15. Steph's Yoga for Runners class is the next day. Treat your legs to a fun run on Saturday and then a class just for them on Sunday.
Winner of our Free Month of Training
We are really excited to "spread our wings" and coach a client on the West Coast. Jen Phillips won our contest for a free month of our Express Training
Package with Run Momma Run.
She's a swimmer who is looking to get back into running. Stay tuned for updates on her progress!
Check out our Express Training Package - it's perfect for all levels and a great way to have a "virtual" coach.
Package with Run Momma Run.
She's a swimmer who is looking to get back into running. Stay tuned for updates on her progress!
Check out our Express Training Package - it's perfect for all levels and a great way to have a "virtual" coach.
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!
Wellness Wednesday: What's Up, Carbs?
Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he talking carbs, read on:
Many of my clients who are runners, cyclists or Tri-athletes always ask me about the carbohydrate-to-protein ratio in their diet. For example, if you are a 130lb woman in your 30’s, what’s the correct ratio to consider when training and when not training for an event. We’ll get into that a little later, but for now, let’s talk good carbs.
The most important thing to remember is your glycogen levels. Glycogen is made and stored in the liver and is the ‘storage form’ of glucose, which, as we all know, comes from carbohydrates and is the fuel we tap into when we are active.
Food’s high in carbohydrates are fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. The trick, however, is to consume the right amount of carbs to fuel us; too many carbs will cause us to gain adipose tissue (fat) and too few can compromise muscle tissue, so you want to select carbohydrates which are lower on the glycemic index.
Foods like Quinoa (keen-wah) are not only low on the glycemic index, but they are both a complete protein and a carbohydrate. I love quinoa and amaranth (a smaller version of quinoa) but sadly, some of my clients are a little tired of boiling their quinoa. I discovered that you can dry cook quinoa, as you would corn kernels for pop corn. Simply heat up a deep saucepan, drop a tablespoon of quinoa or amaranth into it, and stir until it’s popped. You get more bang for your buck with amaranth, but both are nutty and delicious. They are great for a morning breakfast cereal with ground up flax, pumpkin and chia seeds!
Apples are also low on the glycemic index and also provide athletes with longer lasting energy and are full of fiber, so you get to detox as you carbo load. I actually love pealing my apples and cooking them in water and freshly grated ginger. It’s a great way to fuel for a run, and the process of cooking them helps the body to digest them faster.
Now, getting back to your specific body type, and what you should be eating. When I work with my clients, I give them a comprehensive diet and lifestyle plan to follow, which is designed specifically for them. In the interest of time, I’ll review the three major body types in Ayurveda, and some dietary guidelines.
- If you have more of an ectomorphic body frame (long, lean and have a hard time gaining weight) eat every 3 hours, or up to 5 meals per day. Start small, have your biggest meal at lunch, and end small. Take advantage of your digestion when your digestion is functioning most optimally. Eat foods high in protein and get your carbohydrates more from whole wheat pastas, fruits and well cooked beans. By the way, this body type in Ayurveda is called Vata.
- If you have more of a mesomorphic frame or Pitta in Ayurveda (medium height, good musculature and intolerant to heat), eat every 3-4 hours or up to 4 meals per day. Much like the Vata body type, start small, have your largest meal at lunch, and try to have a moderate to small dinner in the evening, or about 3 hours before you go to bed. Favor foods which are equally high in carbs and protein, such as well cooked beans, fruit and pastas, but make sure you eat enough. Generally people with this body type have a very strong metabolism, and if aren’t fed properly, can wind up ‘hangry’ (angry because you’re hungry).
- If you have more of an endomorphic frame, or Kapha in Ayurveda (solid, perhaps stocky build, strong stamina and well developed muscle), eat every 4-5 hours or up to 3 times per day, again favoring your biggest meal at lunch. Since the Kapha body type tends to have more adipose than Vata and Pitta, it’s ideal to eat more light proteins, such as fish or plant-based protein than heavy meat protein, and to limit your carbohydrate intake, unless you are training for a serious triathlon!
You can learn more about Vata, Pitta and Kapha at www.dailyveda.com
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.
Injury Prevention: Dynamic Warm Up Video
Risk of injury increases anytime you try new training techniques, ramp up the intensity of your training, or take on familiar, yet hard workouts on a weekly basis. To reduce the risk of injury and give your body a chance to perform its best, make sure to include more than just a slow warm up jog before you pick up the pace. By more, we mean include some dynamic warm up exercises to get the glutes, abdominals quads, hips flexors and hamstrings warmed up and ready for action in workouts such as hill training, track workout, strength exercises or even tempo runs.
A few of our favorite dynamic warmup exercises include high knees, butt kicks, side to side, karaoke and single leg swings. Watch our video for demonstrations of each or read our descriptions below. Either way, make sure to incorporate some sort of dynamic warm up before your high intensity workouts!
High Knees: Stand with your arms by your sides. Raise one knee up and forward, swing opposite arm. Bring this foot down and raise the other. Repeat movement coming forward. Continue for 30 seconds.
Butt Kicks: As you run, kick your heels to your butt. Goal is to kick your butt as many times as possible in 30 seconds. Keep back straight.
Side to Side: Stand with feet shoulder-width apart and up on your toes. Swing your arms up over your head opening up your abdominals and spine as you hop off one foot taking a wide step. Let your arms swing down and back up again as you continue to slide side to side for 30 seconds up to one minute. Repeat facing the opposite direction.
Karaoke: Stand with feet shoulder-width apart, and cross your right foot in front of your left foot keeping your hips and upper body straight and facing out. Continue to cross the opposite foot in front of the other. Continue for 30 seconds and then repeat facing the opposite direction for 30 seconds.
Straight Leg Swing: Stand with feet hip-width apart. Swing one leg straight in front of you and then swing back behind you keeping back straight and pelvic square. Repeat for 30 seconds to one minute on each side. Modified: Find something on the same side as the leg you are swing to hold on to for balance.
Hill Podcast Review and Win a Free Month of Training
We've teamed up with Run Momma Run to share the love of running and provide useful training tips to runners. Today we talked hills and why they are an important part of any training plan. Check out our tips and advice here.
1. Always warm up for 15 minutes and include dynamic stretching (butt kicks, high knees)
2. Start incorporating hills into your regular runs & then add long hill repeats after establishing a base of 10-15 miles a week.
3. Long hill repeats - accelerate over the first 10-20 steps increasing to regular running pace.
4. Uphill form - Keep your head & chest up & focus eyes directly ahead of you. Use your arms in a forward and up motion to drive you up the hill. Concentrate on over using the arms!
5. Downhill form - Don't overstride but let gravity be your friend. Keep your arms relaxed. Aim to have your foot land underneath you.
6. Injury Prevention - Watch out for nervy pain or tightness during the workout and end of your workout that doesn't go away. Dull soreness or muscle fatigue is normal.
7. Find a running buddy to do hill repeats and have fun!
Also, we are giving away one month of our Express Training Package! This plan includes an initial consultation, weekly workouts and a plan geared towards your goal. We can coach you from anywhere! To enter, do the following:
1) Tell us why you want a coach by commenting on this blog post
2) and comment on our Facebook page ("like" us first to comment!)
We'll pick a winner on March 1st at 9am est.
Hot Birds on the Radio Tomorrow! 12:30 EST
Hot Bird Running is excited to announce that we will be featured on Run Momma Run Radio's podcast tomorrow at 12:30 EST. During the podcast, we are tackling the ups and downs of running hills, which all of you know we love to talk about. We'll answer your questions about how to get started on hill work, why they're good for race training, endurance and strength benefits of hill running, proper hill running form and how to avoid injury. Tune in Friday, February 24th at 12:30pm EST. Oh, the best part? Listen for instructions on how to win a FREE month of our customized express training package. Join us!
Set your alarms, you don't want to miss us! http://www.blogtalkradio.com/runmommarun/2012/02/24/i-love-hillsi-hate-hills-hill-how-to-from-hot-bird-running