Wellness Wednesday: Calcium is in What?

Mom was right, calcium builds strong bones (and teeth) and runners need strong bones. The most recognized source of calcium is dairy - milk, yogurt and cheese. We just can't eat that much dairy (lactose intolerant and boredom) to get our daily allotment, which is 1,000 mg a day, according to the Institute of Medicine. Good news! There are lots of other foods that contain calcium. Did you know that leafy green vegetables and orange juice contain calcium? Put that glass of milk down and read on.

Foods that naturally contain calcium:

1. Sardines: 321 mg (32% DV) in about 7 sardines fillets
They are one of the healthiest fish because they contain calcium, omega 3’s and vitamin D (which the body needs to absorb calcium). Add them to a Greek salad or eat em straight out of the can.

2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium)
Salmon is touted as a great fish because of the omega 3's. It's also a great source of calcium but you gotta eat the bones! Yup, the bones hold the calcium. Mash up the bones from canned salmon (already softened) and start cooking; you won't even notice they are there. Try these salmon cakes.

3. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
We love kale because it's a superfood! It's full of calcium and antioxidants. Saute it or use it as a salad base. Try this kale salad and add in fruit and veggies!

4. White Beans: 191 mg (19% DV) in 1 cup canned
These legumes are a source of calcium and iron. Make your own white bean hummus dip and eat with cut up veggies for a perfect afternoon snack.

5. Seaweed: 126 mg (13% DV) in about 1 cup raw
Seaweed is full of calcium, fiber, and iodine. Add it to your sushi order or make miso soup at home.

6. Sesame Seeds: 88 mg (9% DV) in 1 tablespoon
These seeds pack a punch. They can help lower blood pressure, reduce inflammation, and contain calcium. Throw a tablespoon on your kale salad or add it to a sautéed spinach dish.

7. Bok Choy: 74 mg (7% DV) in 1 cup
This Chinese cabbage contains vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a side dish.

8. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
Almonds are the most nutritionally dense nut. You've got calcium, potassium, vitamin E, and iron. Grab a handful as a snack, sprinkle on a salad or make your own almond butter. Remember to watch portion control, 2 tablespoons of almond butter contain about 9-10 grams of fat.

9. Oranges: 65 mg (6% DV) in 1 medium fruit
These guys aren't just good for Vitamin C. Throw in your bag for a snack or add orange slices to your salads.

Foods fortified with Calcium
Adding foods fortifying with calcium is an easy way to consume a balanced diet. It's still best to reach for foods with naturally occurring nutrients however, these are great add-ons:

10. Firm Tofu: 861 mg (86% DV) in ½ cup
This textured vegetarian alternative is made of dried soybeans that have been grounded up and boiled.  It’s a great way to add protein and calcium to your diet.

11. Orange Juice: 500 mg (50% DV) in 1 cup
In moderation, fruit juice is a welcome addition to any morning and when you are feeling under the weather.

12. Instant Oatmeal: 187 mg (19% DV) in 1 cup
Many cereals and grains are now fortified. We recommend the old-fashioned rolled oats, but we are also practical. Instant oatmeal is a quick and portable breakfast option that’s full of fiber and calcium. Choose the brands without added sugar, such as McCann's.

13. Cheerios: 114 mg (14% DV) in 1 cup
Cheerios contains a significant amount of calcium. If you are avoiding dairy, add them into home-made trail mix and take them with you.  

Enjoy your calcium and strong bones!

Tasty Tuesday - Protein Powder

I (Meghan) recently made a commitment to eat more protein and pay attention to the actual nutrients I'm consuming as opposed to just going with "I'm eating healthy because I eat lots of fruit, veggies and whole foods." Since that time (about 5 months ago), I've discovered that eating protein is more difficult than I had thought. In order to eat protein in every meal and have it as a main source of my snacks, I had to prepare and think ahead (a lot!) about my food.

I turned to protein powder because 1) it's easy and quick and 2) it can be used in smoothies and baking. I experimented with a few different protein powders, from store bought to order online, cheap to expensive. I found that the more expensive ones are worth it. They taste less powdery and processed and I found I had better results - less hungry and improved athletic performance. Also, I was able to use the more expensive protein powders more than once in a day. My favorite is the Vanilla Collagen Sport by Neocell Sport.

Pros:

• Tasteless
• contains L-glutamine, an amino acid that is crucial in the muscle recovery process.
• contains 30% of daily vitamin and mineral needs

Cons:

• Have to order it online and it arrives via FedEx which requires a signature for delivery (which, if you live in NYC without a doorman, you know how annoying that is!)
• Expensive (compared to going to your local grocery store/GNC)

How did I use all this protein powder?

I made smoothies. My favorite ingredients for smoothies:

• Bananas
• Mango (frozen)
• Spinach
• Blueberries
• Flax seed
• Peaches

And I made muffins and pancakes! Thanks to Pinterest and the gluten-free craze, I was able to find lots of great recipes that replace flour with protein powder. I used protein powder, eggs and bananas as my base and added in flax seed, cinnamon, blueberries, stevia and applesauce.

What's your favorite protein recipe? Share in the comments section. 

Tip of the Week - Run a race with a friend

Yesterday, Jessica and I ran the Battle of Brooklyn race in Prospect Park with a friend and client. What we love about this race is 1) it's local and 2) you can run it as individual (10 miles) or as a 3 person relay (3.3 miles each). If you read our blog or know us, you know that we love our relay races because it transforms a solitary sport a team sport.

All 3 of us had different goals and reasons for running the race. Despite our varied reasons, we were able to run together, run well and have fun. So, our tip of the week is to find a 5k or 10k and a few friends to run it with you. Make a morning of it by having breakfast together and going to a yoga class to stretch out your muscles.

Have you run a race with friends? Comment below and tell us which race.

Best 80's Running Songs for Your Playlist this Fall

Neon pinks, yellows, greens and oranges of the 80's are popping up everywhere in the running world from neon clothing to neon running shoes.  Polish off your brights with our totally 80's playlist guaranteed to get your neon moving!

1. Just Like Heaven – The Cure   Listen


2. 9 to 5 – Dolly Parton   Listen


3. And She Was – Talking Heads   Listen


4. Billie Jean – Michael Jackson   Listen


5. Like a Virgin – Madonna   Listen


6. Don't Stop Believin' – Journey   Listen


7. I Wanna Dance With Somebody  – Whitney Houston   Listen


8. You Can Call Me Al – Paul Simon   Listen


9. Need You Tonight – INXS   Listen


10. Dancing With Myself – Billy Idol   Listen


11. If I Could Turn Back Time – Cher   Listen


12. Upside Down – Diana Ross   Listen


13. Come On, Let's Go – Los Lobos   Listen


14. Centerfield – John Fogerty   Listen


15. You Shook Me All Night Long – AC/DC   Listen


16. Take on Me – A-ha   Listen


17. Girls Just Want to Have Fun – Cindi Lauper   Listen


18. 867-5309/Jenny – Tommy Tutone   Listen

ENJOY while running or whenever!  The 80s will never let you down!

Talking about shoes

Our clients always ask us about shoes and which ones are the best. We tell them the same thing, it depends on you, your running style, your feet and your body. We go to our local shoe experts in NYC to help us our with fits and our changing needs as runners.

Meghan has long been a fan of Mizuno's running shoes. She's on her third pair and refers to them as her babies. When asked to describe why she likes them, she simple says "because I feel like I'm running on clouds". With that, and with a little push from Mizuno's Mezamashii project, Jessica jumped onboard and got the Wave Elixirs as well. We are now twins in clothing and sneakers with blue and orange Wave Elixirs.

What we like about the shoes:

1) They are extremely light

2) Breathable

3) Cushiony yet light

4) Wide front foot - we have wide feet!

What we'd change

1) The color options

and that's it!

Best Workouts for the Bride

If you are embarking on a fitness and diet routine to tone up and look good on your big day, add running into your plan. Running burns the most calories AND it's a great way to releive stress (we know there's a bit of that leading up to a wedding!)

If you want an easy and effective way to tone up and slim down, run with us. Our private training sessions pack in both cardio and strength training. All of our sessions are catered to your goals - think skinny, toned arms, stamina for the dance floor and awesome looking legs! Think of our sessions as a wedding bootcamp.

New York Magazine named us one of the best workouts for brides. Check us out!

Friday Fun at the Track!

We hit the track this morning with our client (and friend!), Jaema. It was kinda rainy and it was 7am. What happened? We kicked some butt! It was Jaema's first time running an interval set on the track. She's training for lululemon's SeaWheeze Half Marathon in August. We chose this track workout based on where she's at with her training.

Track workouts are a great way to increase your speed, learn proper pacing and build stamina. Today we did a pyramid set: 400, 800, 1200, 800, 400. We aimed for consistent splits. A pyramid track workout is a great way to test your ability to run on tired legs and figure out your pacing for different distances.

Remember, always warm up and cool down with at least a mile. Perform a few dynamic stretches before running your track workout and finish up with some static stretches and a few core exercises.

 

Tasty Tuesday: 3 Post Workout Smoothies

It's important to refuel your body after a workout. This is even more important in the summer months becuase of the heat and humidity. The more you sweat, the more dehydrated and depleted you become. If you are like us, sometimes food is the last thing on your mind after a hot, humid hour long run. What to do?

We turn to smoothies! They are refreshing, light and an easy way to refuel your body. Plus, summer is a great time to experiement with different fresh fruit. We recommend using fruit that is in season and organic when possible. Below are our 3 favorite post workout smoothies. What are your favorite smoothies? Comment below and let us know!

Banana Smoothie
-1 small banana
-1 scoop vanilla protein powder (Meghan likes NeoCell Collagen Sport)
-6oz water
-2 oz of CalNaturale Svelte French Vanilla Protein drink (substitute milk or almond milk)
-4 ice cubes 

Chocolate Smoothie
-1 banana
-4 oz low-fat chocolate almond milk (or regular milk)
-4 oz water 
-1 scoop chocolate protein powder (can substitute vanilla)
-4 ice cubes 

Berry Smoothie
-1 cup frozen mixed berries (we buy Trader Joe's frozen mixed berries)
-1 scoop vanilla protein powder (Trader Joe's Whey Protein Powder or Designer Whey)
-4 oz water
-4-6 oz almond milk 
-4 ice cubes

Fall Marathon Training Tips

 Training for a fall half-marathon or marathon? You'll have some long runs ahead of you and we want you to look forward to them (instead of dreading them!) Here are our top tips for getting through it with a smile and injury free.

1. Get up early and run. It's hot out and heat will affect your run and how you feel. Take advantage of empty streets (in NYC) and enjoy a long run. To know how heat affects your pace, see this nifty calculator from Runners Connect.

2. Water. Drink lots of it throughout your day. Bring water with you on your runs over 1 hour or know where water fountains are along your route. 

3. Find a buddy. Run with a friend or meet up with a group. Those long runs are well, long and having someone to talk to or to help push you through to the end is awesome. Jessica and I became such good friends because of running! 

4. Bring Money. Just in case! You might need extra water, a coconut water, food or a subway ride home. 

5. New Routes. Pick new routes and/or place to run. A change of scenery might be just what you need to put some pep back into your runs. Need some help with routes? Check out MapMyFitness for routes.

6. Ice. Buy ice packs (bags of frozen peas work great)! They will become your best friend during training. Your muscles swell and might be inflammed after long or strenous workouts. Ice helps reduce the swelling by constricting the blood vessels and the cold from an ice pack provides pain relief.  For those who want the real deal, we love our Nortech Labs Reusable Hot/Cold Pack (size 8'x10')

7. Train Smart. Marathon training is a challenging, long term, phsyically demanding commitment.  Enter into it wisely and listen to what your body tells you throughout your training.  Remember, you are training not just for the finish line, but also to arrive at the start injury free on race day.  Treat your body to an extra rest day or a sports massage every once and a while. If you are in NYC, schedule a massage with the best massage therapist in town, Jennifer Mayer. 

8. All runners are not created equal.  Follow your own training plan adjusted to your phsyical needs, abilities and schedule.  Just because the other people you in marathon training are running 40 miles a week or not doing any speedwork, doesn't mean that's right for you. Personalize your training and understand what workouts YOU should do and how much is appropriate for YOUR body.  If you would like to learn how to implement tempo runs, interval workouts, hill training properly contact us to schedule a private coaching session.  We are offering a Fall Marathon program. Start anytime. Click here to read more about the program. 

There are so many great races this fall: NYC Marathon, Chicago Marathon, the Marine Corp Marathon, and the Portland Marathon to name a few. Comment below and tell us which race you are running.

How to Add Speed to your Training

Adding a speed workout is one of the most effective ways to drop time off your race pace.  Speed workouts are often performed on a track – where distance is easily measured and it’s flat, consistent and unrelenting. If you can't get to a track, don't fear! You can still get a butt kickin’ speed workout in even if you don't have a track nearby.

One of our favorite high intensity speed workouts, the speed pyramid, requires only a watch and a route free of stoplights and crosswalks to complete.  Unlike your typical track workout, this type of speed pyramid is a high intensity, fast paced interval workout based on time rather distance.  For this workout, gradually increase set amounts of time run at a high intensity speed increases while maintaining the same level of aerobic output throughout each of the speed intervals.  Follow each fast paced speed burst with a recovery time equal to the high intensity interval you just completed. 

We recommend the following pyramid set for speed newbies: 15, 30, 45, 45, 30, 15.  Run hard for 15 seconds, followed by slowly jogging for 15 seconds; run hard for 30, slow jog for 30; run hard for 45 seconds, slow jog for 45 seconds, etc. Repeat this set 2x. Add in 1-2 mile warm up jog and 1 mile cool down.

You don't need to know your 400 meter or 800 meter pace for the pyramid set. Instead, we recommend that you go by the perceived exertion (PE) scale. Ultimately, you want to learn how to feel your pace and know when you are going too fast and when to speed things up. Here is a how we describe the PE scale to our clients.

• Level 1: I'm reading on the couch (no exertion)
• Level 2: Walking slowly, leisurely; I'm comfortable and could maintain this pace all day long
• Level 3: Fast walk; I'm still comfortable, but am breathing a bit harder and starting to sweat
  
• Level 4: Slow Jog; I'm sweating, but feel good and can carry on a conversation easily, consciously slowling myself down until it feels slowwwwww
  
• Level 5: Jogging; I'm just above comfortable, sweating but still talking in full sentences (normal exertion)
• Level 6: Running; I can still talk, but I wouldn't call it a conversation and I have to take a breath every 4 to 5 words (hard exertion)
• Level 7: Fast Running; I can get a few words out here and there, but I don't really want to and they sound more like grunts - can maintain same pace for 20 minutes continuously
• Level 8: Sprint; I can't talk an only keep this pace for a short time period - at the end of a race (Very hard exertion)
• Level 9: All Out Sprint; I can't maintain this pace for more than a few seconds (extremely hard exertion).
  
• Level 10: I'm running for my life (Maximum exertion).

Aim to run your speed sets at a level 7. Your goal is consistency throughout the entire workout.  Maintain the same exertion level throughout each individual speed interval while still being able to jog slowly at the end of each speed set without needing to stop and walk. If you feel as if you have to stop and catch your breath, you ran faster than your body could handle. Gradually begin increasing the time of the pyramid sets (example 1: 20, 40, 60, 60, 40, 20) (example 2: 30, 60, 90, 90, 60, 30).

You will be a speed demon in no time!

The Best Strength Moves for Runners

Let’s face it, most runners, us included (!) think we are in great shape and fit because we run long distances or many hours a week. While that’s true, running is the same motion over and over and over again. Thus, your muscles and joints learn to behave in a very specific way. In order to become a faster and stronger runner, incorporate cross training and strength exercises into your weekly running plans.

One of our favorite ways to incorporate strength into our weekly workouts is to do the exercises during a run. We do this on an easy run day and not before or after the following workouts: speed, tempo, hill or long run.

Here’s our workout: Run 1 mile, dynamic warmup series, run ½ mile, leg exercises, run ½ mile, core exercises, run ½ mile, upper body exercises, finish up with 1 mile cool down.

Have time to hit the gym or do the workout at home? Here are the top exercises we recommend for every runner (with links to our YouTube videos):

1. Plank and side plank (30 t0 60 seconds)
2. Pushups (25-50, modified or full)
3. Squats (regular and/or with high knees)
4. Bridge lift
5. Single leg deadlift

Favorite Places to Run

We love running and we want everyone else to love running as well! However, not all runs are created equal and a lot of that has to do with the location or setting of the run.

Jessica loves her Oregon trail runs. Meghan loves her runs along the beach. Comment below and tell us your favorite place(s) to run.

The picture is of a trail run in Park City that Meghan fell in love with. Enjoy!

How to Recover Fast and Foods that Help

After working out, especially if you've worked out for over an hour, it’s essential that you replenish your muscles and body with the needed nutrients. During prolonged and/or intense exercise, your muscle tissue breaks down. By replenishing your muscles quickly, you will recover faster and feel stronger.

So, what does that mean and how do you repair your muscles? You eat and drink! First off, make sure you hydrate during the workout and then replace the lost fluids post workout. Next, eat a 4:1 carb to protein source. Carbs are your energy and protein provides the amino acids needed to rebuild muscle tissue. 

Here are some good options that will get you close to the recommended 4:1 ratio:

• English muffin with 2 tbs of almond butter = 3:1
• Banana and 2 tbs almond butter = 4:1
• Smoothie: 1/2 c water, 1/2 c milk, banana & 1/2 c blueberries and 2 ice cubes = 3:1
• Horizon Low fat Chocolate Milk box = 3:1

After eating and drinking, make sure you stretch out those tired muscles. And allow your body to rest, especially if the workout was intense, in order to allow the body to repair at a natural pace. We love foam rolling or getting a massage after a long run. 

Cait's Plate: Pineapple Fried Quinoa

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 makes her favorite Thai dish a healthy dish! We are huge fans of quinoa and can't wait to try out this recipe.

My favorite Thai dish is Pineapple Fried Rice, but there's a reason why I rarely order it - huge portions, white rice, fried tofu...nothing about it is healthy. So I decided to try to make my own healthy version, using my favorite grain, and it turned out surprisingly well! This dish is light yet hearty and full of protein, carbs and healthy fats. 

Pineapple Fried Quinoa with Tofu - adapted from this recipe

Ingredients:

1 cup quinoa, prepared according to package directions

1 head broccoli, roasted 

1 block extra firm tofu

2 tablespoons soy sauce

3 eggs

1 tbsp peanut oil

2 shallots, chopped 

2 cloves garlic, minced

1 cup pineapple, diced

1 tablespoon sesame seed oil 

1/4 cup cashews

While quinoa is cooking and broccoli is roasting, heat oil in pan and add shallots and garlic until heated through. Add eggs, cook and stir until scrambled. Remove  from heat. 

Press tofu to remove excess water and cut once crosswise, then into 1 inch squares lengthwise. Dip each piece into soy sauce to evenly coat and spread onto baking sheet. Bake at 350 degrees for 15 minutes or until edges begin to brown.

Toast cashews in small saucepan over high heat for 2-3 minutes until shiny. 

In a large serving bowl, toss quinoa, tofu, broccoli, pineapple and sesame seed oil. Top with cashews and enjoy! 

A Yoga Mat for Runners

 All yoga mats are not equal . . .

As a run coach and avid runner, I only recently got into yoga as a way to recover and stretch. I don't go to the vinyasa classes; I prefer the basics and yoga for runners classes.  As a way to improve my declining mobility and flexibilty resulting from limited cross training, I decided to dedicate my New Year's resolution to creating a habit of doing yoga once a week by the end of 2012. Although I haven't excatly kept up with this resolution every single week this year, I did learn quite quickly that certain yoga mats can make or break the class (I was in the market for a new mat to kick off the resolution). 

First there's the issue of borrowing one from the studio that has an odor that lingers the entire class (and it's not yours).  There's the mat that's too short.  The one your friend said she would bring, but forgot.  I picked up a cheap one from a local athletic store and the mat was so slippery and smelled like plastic that I threw it out.  Next, I tried a very thin, light, easy to roll and transport matt which I realized is so thin I might as well be directly on the hard floor. Then I discovered the Northern Lights Yoga Mat by Aurorae Yoga. 

For the last few weeks, I've used the Northern Lights Yoga Mat for my basics yoga classes and for my post run stretches (I used to throw down a towel on the floor everytime I stretched after a run which required an extra load of laundry every week just for post run towels.).

Unlike other mats I've tried, this one is padded to a degree that provides enough support for my knees and ankles while stretching, doing strength work at home or working on my flexbility in yoga.  It's LONG, so tall people like myself aren't constantly adjusting to get our body back on the mat.  Despite the extra length and padding, the mat is still as light as the other mats I tried and easy to transport from my apartment in Brooklyn, NY to a yoga studio in Manhattan.  Plus, it's odorless!  Even new mats have a tendancy to smell like rubber or plastic when you begin to use them.  Not this one.  Check it out for yourself, runners.  The best part? It's 33% off right now.

by Jessica Green of Hot Bird Running.

Our Top 5 Strength Moves for Runners

Let’s face it, most of us runners think we are in great shape and fit because we run long distances or so many hours a week. While that’s true, running is the same motion over and over and over again. Thus, your muscles and joints learn to behave in a very specific way. In order to become a faster and stronger runner, incorporate cross training and strength exercises into your weekly running plans.

One of our favorite ways to incorporate strength into our weekly workouts is to do the exercises during a run. We do this on an easy run day and not on a day before or after our speed/tempo/hill or long run.

Here’s our workout: Run 1 mile, dynamic warmup series, run ½ mile, legs, run ½ mile, abs, run ½ mile, upper body, finish up with 1 mile cool down.

Here are the top 5 exercises we recommend for every runner. Do 2-3 sets of each exercise at least 2x a week. You will become stronger and you will feel faster. We've included a link to our video. The description is within our YouTube video.

1. Plank - Builds abdominal and lower back strength to support and stabilize your upper body while running improving form, performance and reducing risk of injury. 

• Begin lying face down, resting on your forearms. 
• Push off the floor, raising up on to toes and forearms so your body is parallel to the floor, making a straight line from your head to your heels
• Focus on pulling your abdominal in and keeping your shoulders over your elbows. 
• Look slightly forward to avoid straining the neck.
• Hold for 30-60 seconds.

2. Side Plank - Strengthes the oblique muscles and increase hip strength and stability which are important in preventing injury. 

• Begin by lying on your right side with your right forearm on the ground, shoulder over your elbow and left leg stacked on top of right.
• Exhale and push your hips off the floor. Keep pushing left hip up towards the sky. 
• Hold for 30 seconds and repeat on the other side

3. Pushups - Strengthens the shoulders, arms and core improving your upper body strength which will improve your running economy, help maintain proper form as your lower body begins to fatigue, and are essential for hilly terrain in order to drive your legs uphill.  

• Get into a plank position and place your hands slightly wider than shoulder width. Feet can be together or wider apart (easier).
• Contract your abs by pulling your belly button toward your spine. Keep your core tight throughout the movement.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you push back up to the start position. Don't lock the elbows; keep them slightly bent.
• Repeat 25 times (full or modified or a combination).

3. Squats - Strengthen your hamstrings, quadriceps, gluteals, calves and hip flexors. These are great for runners because they work the entire lower body and improve muscle balance.  

• Stand with your knees shoulder width apart and toes angled out, arms by your sides. 
• Squat down bringing thighs parallel to the floor. Keep your weight in your heels, chest up, back flat and knees behind your toes. Squeeze your butt as you come back up. 
• For weak knees, only perform a partial squat. 
• Repeat 25 times.

4. Bridge Lift - Works your glutes, which is necessary for efficient leg turnover. 

• Lie flat on your back with your hands by your side, knees bent and feet hips width apart. 
• Fire your glutes by driving your heels into the ground to raise your hips. Your hips should create a straight line from the knee through the hip and shoulder. 
• At the top point, draw in the abdominals and hold for 2 seconds. 
• Lower back down and repeat.
• You should feel this in your glutes and hamstrings, not your back.
• Repeat 25 times.

5. Single Leg Deadlift - Strengthens the hips, engages the hamstrings and gets the glutes firing. These are all needed for stabilizing the body while running. Balancing on one leg simulates the one legged activity of running, works your balance and core muscles. 

• Standing up with a slight bend in the right knee, raise the left leg slightly off the ground.
• Hinge forward at the waist and lift the left leg straight behind you until your chest is parallel to the floor. Engage your hamstring and glute of the right leg planted on the ground and come back to standing. Repeat for 10-15 times and switch legs.
• Advanced Option: As you hinge back to standing draw the right knee up until your knee is parallel with your hips. Hold for 3 seconds and return to hinged forward position with your leg behind you. Repeat for 10-15 times.

Tips to Start Running

We've heard it a million times before, that running is one of the best ways to get fit and lose weight. So, why isn't everyone out there running or jogging and getting fit? Because running can be daunting and painful and not the easiest activity for people. Many of our clients come to us because running is not comfortable for them or they don't know how to start running. Questions abound: how fast do I run? Am I running correctly? Why can't I run for more than a few minutes?

We firmly believe that everyone is able to run! How you start is very important. We recommend you create a plan or strategy. Here are our top tips for how to start running.

1. Run/Walk - this is probably the most effective way to start a running routine. Begin by walking fast for 5 minutes and then run for 1-2 minutes. Continue with the run/walk for 20 minutes (we suggest 3-4mins walking and 1-2 minutes running for beginners) Experiment with different lengths of running and walking.

2. Map it out - know where you are going. Use Map My Fitness or Google pedometer to map out a route that is 1 mile

3. Get some motivational music - pick about 7-8 of your favorite songs, load em up on your iphone, ipod, etc and head outside. Put a few of the slower tracks first and then build up to the fun, dance songs. Run for the length of your mix (20-25 mins). Here are some of our favorites: Hot Bird Music

4. Take it slow - pace doesn't matter! Start off slow and let your body get use to the new movement.

5. Make it social - find a friend and run or run/walk with them. Put it on your calendar and you'll be less likely to skip it. lululemon stores lead fun runs out of their stores. Find a store near you.

6. Keep an exercise log/journal - keep a record of your runs. Write down your activity - time, run/walk intervals, how you felt and time of day. This is a great way to see your progress.

7. Find a coach who you relate and will help you reach your goals!

We hope this motivates you to lace up those sneakers and get out there. 

Favorite Summer Running Gear

As the heat takes over the east coast, many of our key pieces for surviving hot, humid runs make their way out of hiding this week.  Check out our favorites:

Nike Featherlight Tennis Cap 

lululemon Swiftly Tank

lululemon Speed Shorts

Amphipod Handheld Water Bottles

Neutrogena Sun Block

HBR Nike Training Club Challenge

We love training for races. We also love our non-race training months, like right now.  During these months, it's our time to really commit to cross training: kick boxing classes, take ballet (okay, that was once but really fun!), try a new global conditioning class, or torture ourselves at a barre class (we have a secret love for Physique 57 and Refine Method).

For the next few weeks, instead of taking a bunch of classes and being indoors, we decided to challenge ourselves (and all of you!) to a 21 day focused workout goal. We are taking advantage of the awesome Nike Training Club app for this challenge and committing to one NTC workout every day for 21 days.

Join us and commit to an NTC workout once a day for 21 days; it takes 21 days to create a habit!  The app (available for iphones and ipads only right now) offers 15, 30, and 45 minute beginner, intermmediate & advanced workouts. Check out the app - the awesomeness speaks for itself from the second you launch it!

Follow our progress here or on Facebook. Don't forget to tell us about your own goals and progress!