Interview with a Runner

Jaema Berry, is a dancer and choreographer in New York living in the greatest borough [her words!] - Brooklyn - in the Prospect Heights neighborhood.  During the last couple years as the assistant manager for the lululemon athletica Brooklyn Showroom, she turned into an awesome runner willing to try out any running or cross training workout we throw her way! 

How do you know us - Hot Bird Running?
I met the Hot Bird ladies through work at lululemon. Meghan and Jessica led the run club at the store, and after months of me protesting, saying "I'm not a runner," they got me to hit the park with them. That was almost two years ago!

What are your current running goals? Are you training for anything? 
Last year I ran my first real race - a half marathon in Vancouver [the SeaWheeze Half Marathon]. It was a blast! Right now my goals are to keep up consistent moderate running (10-12 miles a week) all through the winter, and to ramp up and run another half in less than two hours. My first one was a 2:09:56, so I just gotta get a bit faster!

Who or what inspires you to run?
When I started, running was about the personal challenge. I HATED running growing up. As an adult, I still hated it - I'd try to run every couple years and my knees would swell, my joints would be painful, etc. My efforts never lasted more than a couple days. Learning how to use my body effectively in running was so inspiring to me personally, and what a fantastic challenge after 20 years of refusing to take it on!

Now, though, what keeps me going is the opportunity to be outside! I have never been for a run indoors - the longest time I've spent on a treadmill is the five minutes of intervals in a Barry's Bootcamp class - and I want to keep it that way! I grew up skiing and playing outdoors, and running is a way to get out, see the city, feel the sun (with sunscreen, naturally!), and breathe some fresh air.

What is your favorite running route/place to run?
I like to switch it up! For a longer run, I love running the bridges - over the Brooklyn Bridge and back on the Manhattan Bridge. Especially if it's first thing in the morning and I've beat most of the traffic. It's challenging on the inclines and the view is incredible. I also love a run in the park with some trails mixed in - the northeast part of Prospect Park is fun to get lost in, and the bridle path on the north end of Central Park was one of my favorite training spots when I lived up there last summer.

Who is your favorite person to run with and why? 
The Hot Birds, of course! (For real!) Other than those ladies, I love running with my fiance in Prospect Park and stopping for a cup of coffee after at Sit and Wonder on Washington Ave. My brother, Ivor, is a fantastic running buddy, too. He lives in Seattle so we don't get to run together very often, but when I visit we take his Labradoodle for a run. Ivor was my partner in crime during the Sea Wheeze in Vancouver - he ran ten miles of it with me without training! He's a tough cookie.... but he was much more sore than I was the next morning!

What is the best piece of running advice you ever received and who was it from?
Don't start too fast. This was such a game-changer for me, and it's hands-down the advice that got me started on a running routine that lasts. This is what Meghan told me during my first runs - run/walk, run slowly, keep it comfortable and build strength. Even now, if I'm having a tough running day, it's liberating to know I can just slow down and keep going. I may slow down, but I don't stop!

What is your favorite running gear/piece of clothing?
My lulu bright yellow "What The Fluff" pullover! I love that its light enough to not be bulky and warm enough that it kept me running outside all winter. And I will run every race I do in my Inspire Crops. :)

Diet To Go Review

Meghan recently tried Diet To Go. Here is her review of her 3 days on their Traditional Meal Plan.

I have always dreamed of having a personal chef because I don’t cook. I don’t enjoy it nor do I have the patience. Last week, I tried Diet To Go, a food delivery service that specializes delivering healthy, tasty meals to your door. I choose the Traditional meal plan of 1200 calories (there are two calorie options: 1200 recommended for women or 1600 recommended for men).  There are two other choices as well: Vegetarian and Low Carb. You can choose between 5 and 7 day plans that include all 3 meals per day, or just lunch and dinner. They ship weekly and the food is delivered in a cooler with freezer packs so the food stays fresh. There are different menus weekly, offering a nice variety of meals and they allow you to substitute in case you don’t like specific meals.

Overall, I enjoyed the meals and the plan.  I liked how simple it was to heat them up. They recommended a microwave but since I don’t have one, I either used the stove or stove top. I continued to workout normally, thus, I added 2-3 snacks a day (almonds, grapefruit, banana handful of pretzels). Diet To Go offers suggestions for those people unsure of healthy snacks. The meals were extremely tasty and filling. They are so much better than the conventional frozen diet meals that you can buy in the store. Most of the meals I tried used whole, natural ingredients.

Pros:

1. Tasty, seasoned food.
2. Filling (I couldn’t finish a few of the meals).
3. Substitutions for food you don’t like or for food allergies (I did not like the Creole Shrimp Stew, I’d definitely swap that out).
4. Option to order all 3 meals or just lunch and dinner (this is the option I’d choose next time).
5. The shelf life of the meals is about a week, if kept at the proper temperature, or you can freeze them for up to a month.

Cons:

1. Heavy meals – I felt really full even when I didn’t finish all of the meal.
2. A few meals were really smelly (the salmon was not a good idea for lunch – if I had been working in an office, I wouldn’t have been liked that day!)
3. High sodium content.

I would definitely recommend this program to friends and clients who are looking for easy ways to have nutritious, easy and tasty meals. I will most likely do this program again because of its ease but I will definitely substitute meals.

Disclaimer: FitFluential LLC compensated me for this campaign. All opinions are my own.

Running in the Rain

Spring is lurking around the corner which means rainy days are already upon us. Instead of heading into the gym for a cross training day or the treadmill, zip up that rain jacket and show the rain who's boss.  We promise, you won't regret it. Jessica gives us a few reasons to head out despite the weather.

RACE DAY PREPARATION: It's preparation for unexpectated (or expected) race conditions. I'll never forget waking up on the morning of my first marathon and it was snowing! Eventually, the snow turned to heavy rain by the time I arrived at the start - and it never stopped the enitre race. Thank goodness I was prepared! 

EMPTY ROUTES: Chances are you'll get the city or your running route all (or almost all) to yourself.  Heavy rain sends the crowds to the gym and leaves you with your own personal playground.  Enjoy it.

EMPOWERMENT: Battling sloppy weather conditions makes us stronger and empowers us.  Finish a good workout in the rain and you'll feel like a million bucks (or definitely after a warm shower!).

AN EXCUSE FOR GEAR!: It's an excuse to buy flashy and weatherproof running gear. Running gets better in the right gear. Check out this Runner's World article on running jackets for the rain.  Don't forget a hat and gloves if it's cold out there not just wet.  You also might want to designate a pair or two of your running shoes to wet, muddy run days.  

If you're already a rain runner, then we commend you.  If you haven't tried it out, we recommend taking the next rainy day as an opportunity to try something new.  You never know, you just might get hooked!  

Training tip of the week

Many of us have our running routes and that's what we stick with - over and over, week after week. Changing up your running route offers many incentives: a different view, a change of pace and importantly, the opportunity to run on a different surface. Switching up the surface you run on will give your body a break and hopefully elongate your running career!

We recommend that runners find different surfaces for their weekly runs as it gives your muscles and joints a break from all the pounding. Concrete (sidewalk) is the hardest surface and thus, most jarring on your joints. Pavement (asphalt) is a bit more giving and the better option over sidewalks if possible. If you have access to a dirt path or a grassy route - jump all over it! Running on earth (dirt, grass, trails) is less stressful and jarring to your joints but it will make your muscles work harder because the surface is uneven. It will strengthen your ankes and give you that extra boost when you return to pavement or concrete. Treadmills are the best option when the weather is bad and you cannot run outside. The smooth surface is easy on the legs.

In conclusion, switching up your running routes, and surfaces, will make your runs easier because there's a different focus, give your legs a break and work your muscles differently. Try out a new surface or route this week!

Interview with a Massage Therapist

Jennifer Mayer is our featured runner of the week. She is the  owner of Mama Moon NYC which is her private practice as a Licensed Massage Therapist, Certified Holistic Health Coach and Birth Doula. She has been our go-to massage therapist for the past few years. She's healed many an aligment! She loves helping her clients feel better, manage stress and birth babies! Just from talking to her, you know she loves her job!

Why do you like working with runners?

It’s rewarding to help my clients reach their training and racing goals. My clients tend to be very motivated and fun to work with. Massage therapy is effective in injury prevention and healing, and I can see results pretty quickly in athletes. I’ve helped runners with super tight calves and hamstrings, injured runners prepare for an upcoming marathon, and then of course, helped runners recover after the big event. Working with each client on his or her goals is exciting, to be part of their team and help them achieve what they are working towards.  

If you could tell a runner one piece of advice, what would it be?

Stretch! Many times I have runners come into my office who tell me all about their training, and the miles they are getting in, despite being busy at work or taking care of kids. And, really, it’s impressive how my clients can get everything done. One thing that many runners confess to me is that they don’t stretch. Period. I hear from them that there’s no time, or they forget, or they don’t like it. But please, make time to stretch, your muscles will thank you! 

What is your go-to fitness activity and why?  

For the past three years I’ve enjoyed private Pilates sessions as my go-to activity. The Pilates work helps keep my posture in alignment, which keeps my body healthy. It also focuses on weaknesses in my core and structure, so my body becomes stronger and works more efficiently. The Pilates work has greatly improved my running. Due to injuries in my shoulder and rib cage from a ski accident in 2003, it took me a few years to become comfortable running again as I would develop back pain after a certain amount of running. The Pilates work has really helped stabilize my core and even out some imbalances in my body. I really feel like it keeps me going, so I can enjoy running pain free now. 

What is your favorite post workout meal?  

Something quick, easy and nutrient dense. Lately, I've really been enjoying a sliced banana with cinnamon sprinkled on top with a tablespoon of raw nut butter on the side. I mix it up between almond and cashew butter. Yum! I also love green smoothies, filled with fresh pineapple, frozen mango, fresh kale and almond milk- maybe some additions of bee pollen or hemp seeds.

Jennifer Mayer's Green Smoothie Recipe:

• 3/4c fresh (or frozen) pinapple
• 3/4c frozen mango
• 3-4 stalks of kale, stems removed
• Handful baby spinach if it's on hand
• 1 tablespoon raw almond butter
• 1 teaspoon coconut oil
• Sprinkle of bee pollen
• Enough almond milk to make it blend

When did you start running and why?  
I started running when I was twelve years old. I grew-up on a farm in upstate, New York and running was the quickest way I could get from one side to the other. As a child I never enjoyed “round ball” or team sports. One day I asked my father “Why can’t there be a sport where all you need to do is run? That would be really fun, and I think I’d be good at that.” My dad said, “You could be a harrier! And run cross-country!” I had no idea that running was a thing. Well I looked into this whole running thing and joined a community Track & Field program for children 5-12 years old. Eventually, I joined the modified Cross Country team at school, and, in 8th grade I made the varsity Track & Field team.

Running became a huge part of my high school experience. I loved going to practice every day, our team was a lot of fun to be around. I enjoyed racing and being part of the team, but I also liked setting individual goals for myself. Throughout high school I ran Cross Country in the fall, our coach hosted a winter training daily workout in the winter, and I ran the 400 Hurdles, 3000 meter steeplechase and 4x800 relay in Track in the spring. My Cross Country team even competed twice in the New York State Championship meet. Being part of the Track and Cross Country teams was a wonderful experience, and I feel like it’s given me a strong foundation for health and fitness that I’ve carried into my adult life.

How to Pick up a Girl at the Gym

A few weeks ago, Men's Fitness asked us for our top advice on how men can pick up a cute girl at the gym without seeeming creepy or annoying. Our immediate reaction was definitely, "Impossible! No one wants to be bothered during their workout!"  After giving it more thought we decided the gym is actually a realistic place to meet someone - and someone with the same interests as you - but make sure you choose your approach wisely.

One piece of advice we gave for the article is to wait until she finishes her workout and compliment her outfit.  If she's wearing a race t-shirt, ask her if she did the race and what she thought about it.

Find out what else we and other top fitness professionals suggest you say/do if you want to meet someone in your fitness class or at your gym in The Right Way to Pick Her Up at the Gym on mensfitness.com.  Ladies, it works for men too!

Run Happy

Running makes us happy. We ensure that we run happy because we’ve learned to adjust our runs to what is happening in our life. We’ve found that running helps us return to balance and find our happiness.

• Overly stressed? Slow down and enjoy the view.
• A little angry? Crank out a race-pace run.
• Sad? Just get out there and run (or walk) for 20 minutes – your mood will change!

How do we run happy? Simple, we enjoy it and adjust our runs when necessary. We push ourselves during those 3-mile track workouts because, while not always fun, these workouts instill strength that brings a smile to our faces. However, we take time to enjoy runs as well. Jessica and I make it a point to have a friend run every now and again, where we don’t talk business; we simply catch up on our lives. We walk when we want and we try different routes. We aren’t afraid to run by ourselves and ask for a solo run every now again.

Our five ways to run happy:

1. Look up and enjoy the view.
2. Run with a friend.
3. Slow down or speed up! Adjust your runs and expectation.
4. Download new music.
5. Pick a different route.

We love....Food!

Food is a big part of our life and especially our training plans. We like to indulge for sure but we make sure we are getting the protein, the carbs, the fat and the nutrients we need to stay strong, injury free runners.

Here are our favorite foods:

• Oatmeal
• Quinoa with brown sugar and cinnamon - complete source of protein
• English muffin with a nut butter.
• Banana (with or without a nut butter).
• Smoothie with banana & vanilla protein powder (smoothies are great post workout foods).
• Smoothies with banana, spinach, blueberries & vanilla protein powder.
• Hot chocolate with marshmallows from Vineapple Cafe in Brooklyn.
• Cherry Pie lara bars - we take these with us everywhere we go.
• Homemade granola (we use sea salt, dried cherries and cranberries) - add yogurt for more protein.
• Brussel sprouts - fights inflammation & helps lower cholesterol (Bocca Lupo in Brooklyn makes our favorite).
• Veda bars made by our awesome Ayurvedic doctor and friend, Deacon Carpenter.
• Ginger tea with lemon - morning, noon and night & helps ward off sickness.
• Fruit Strips - quick snack for on-the-go.
• Chia pudding - great sweet treat & a source of good carbs & protein!

Interview with a Runner

Corey Dergazarian is our featured runner of the week. We've known her for about 3 years and have seen her go from running 1 mile to knocking out a 3 mile run at 8:30 pace easily over 3-4 months. We like to say that she was our first success story! She lives in Prospect Heights with her husband, 4 1/2 month old son and energetic dog (Ella). She's lived all over the country and abroad and is happy to now call Brooklyn home!  

How do you know us - Hot Bird Running?

I met Jessica and Meghan about 3 years ago when I attended a Wednesday night run club at lululemon Brooklyn - where Meghan led weekly runs through Prospect Park. My husband and I had recently moved to the neighborhood; I hadn't run in a while and didn't know many people in the 'hood yet...so I figured, hey, I love to run and runners are fun and friendly people, right?...so why not give it a try. I am SO glad I did and was hooked from the start. Since then, I have gone on countless runs with Jessica and Meghan, attended several of their Hot Bird group training sessions and had a laugh kicking butt in the NY Ragnar Relay upstate with Jessica two years ago. The Hot Bird Running ladies are my go-to running experts!  

What are your current running goals? Are you training for anything?

I am a new mom to a beautiful 4 1/2 month old boy and am focused on slowly getting back into running and strengthening my (now-floppy) mommy muscles. I ran during my pregnancy last year until about the middle of my second trimester, but when I started experiencing back pain I decided it best to stop running and switched my focus to weekly prenatal yoga. I recently began running again after a now almost 8 month break and wow does it feel great! I have always wanted to run a half marathon - perhaps this will be my year!? 

Who or what inspires you to run?  

I have loved to run for as long as I can remember (...that and I really, really dislike the gym). I'm not a competitive runner and enjoy taking a non-structured approach to my workouts. I run because it's my 'me' time, even if I'm running with someone else or in a group. Nothing beats being outside with the wind in my hair, sweat dripping down my face and feeling carefree. Running clears my head and gives me time to digest my thoughts and decompress from busy city life. I'm inspired to keep going because that feeling of calm and refreshment I have after a good hard run can't be beat! 

What is your favorite running route? Or favorite place to run?  

My favorite place to run is through Prospect Park. Away from crowded city streets, winding through the many trails and paths in the park never gets boring! I also adore running along the beachfront when I'm visiting my in-laws in the south of France.  

Who is your favorite person to run with and why?  

My favorite running partner is my dog Ella. The minute I get my running shoes out and grab her leash she dances around until we're out the door! I am really excited to take my son out on runs in a couple of months when he is old enough for his jogging stroller - I hope he'll enjoy the journey as much as I do. 

What is the best piece of running advice you ever received and who was it from  

The best running advice I ever got was from the Hot Birds - to always have fun! When I'm out on a run and feeling tired or unmotivated, I remind myself it's not about my pace per minute, how far I go or if I'm running hard enough. I'm out there running and that's what counts. I just get my shoes laced up and go for it!   

What is your favorite running gear/piece of clothing?

I would be lost without my Champion Powerback sports bra (...even more critical now since I'm a breastfeeding mom!)

We love.....Races

Signing up for a race is a great way to hold yourself accountable, stay on track, test your strength, stamina and endurance and experience the adrenalin rush of competition! We race a handful of times throughout the year for just those reasons AND to have fun!

We've run races from 1 to 200 miles throughout our running careers. Not all have been that great, however. What makes a great race? To us, a number of factors - race organization, the course, post race atmosphere and logistics (getting to/from the start/finish).

Here are the races that we've loved and highly recommend:

• Eugene Marathon - great atmosphere, beautiful course and you end on Hayward Field - home to some of the best athletes in the world.
• Boston Marathon - you're psyched you qualified and you are running on one of the most historic courses ever.
• New York City Marathon - you will feel like a rockstar for the entire 26.2 miles.
• Great Cow Harbor 10k - fun, fun atmosphere and the best post race food we've ever seen.
• Buenos Aires Marathon - the best tour of Buenos Aires!
• Battle of Brooklyn (relay) - get two friends and race around Prospect Park in this fun, easy relay.
• Hood to Coast - the mother of all races - 200 miles from Mt. Hood to Seaside, Oregon with 11 of your friends. You've never raced this this before!

What are your favorite races and why? We are always looking for new races. Share your favorites with us!

We Love...Cross Training

Over the next week, we are featuring things, products, races, classes and places we love. Let us know how you love to cross train in the comments section!

Running is our go-to activity however we love checking out classes and cross training activities.  Besides being a vital part of any running schedule, cross training is fun! It makes your muscles and mind work differently.

One of our favorite ways to cross train is to hit some of NYC’s amazing studios and gyms and take classes from instructors who inspire us and make us like a sweaty indoor 60 minute class. We’ve found some kick-ass classes in other cities during our travels as well. Here are a few that we love.

• Fitness/Cardio Classes
  • Liz Lefrois is our go-to instructor. She teaches at Equinox locations in NYC. She’s fun and offers a challenging class
• Spin Classes
  
  • Gregg Cook  is our FAVE instructor. You feel like an athlete in his classes, which we love.
  • Soul Cycle and FlyWheel are fun, sweaty classes
  • Best option - get outside and ride in Central Park or Prospect Park
• Bar Classes
  
  • Physique 57 is a fast paced class that leaves you sweaty and tone.
  • Bar Method is a bit slower but still tones and lengthens. Check out their SoHo location.
  • Barre 3, out of Portland, OR, offers online bar classes that we've been doing in our kitchens (subscriptions are $15/month)
• Pilates
  • We head to Henry Street Pilates
  • Jessica has been taking privates with Fran Darnell at Bridge Pilates in Dumbo
• Yoga
  • Our go-to is Mala in Cobble Hill, Brooklyn
  • Check out Virayoga in SoHo for alignment based yoga
  • Laughing Lotus in Chelsea is a fun, flow class
  • Shambhala in Prospect Heights has an array of classes

Running in the Snow

If you live in a cold climate, chances are, you'll be dealing with training and snow at least a few times this winter. Snowy conditions can be tricky, however, if you dress appropriately, have a good attitude and take the necessary precautions, you can still get your training in when it's snowing or there's snow on the ground.

Here are our tips for running in the snow:

1) Keep your hands and feet warm. Wear gloves that wick away moisture. Mittens are a good choice on really cold days because your fingers will share their body heat. We recommend using hand warmers in your gloves or mittens. Wear a thin sock liner to keep your feet nice an toasty. If your feet and hands are cold, the rest of you will be cold!

2) Protect your head. About 40% of you body heat is lost through your head! Wear a hat to stay warm. If it's snowing, wear a hat with a brim to keep the snow out of your face. We recommend that you wear a beanie underneath for comfort and to keep your head extra warm.

3) Wear trail sneakers. They have more traction and are usually more waterproof than regular sneakers. These are a good investment if you have to run on snow a lot (plus, you have an excuse to get off the pavement and onto the dirt come spring time!)

4) Check temperature and wind chill. If the wind is strong, it will penetrate your clothes and cut through the insulating layer of warm air around you. If the temperature is below zero or the wind chill is below negative 20, opt for the treadmill.

5) Dress appropriately. A good rule of thumb is to dress as if it's 10 degrees warmer than it really is outside. You will warm up within 10 minutes of running. If you warm when you start, you will begin to sweat early in your run.

Interview with a Runner

Kristen Moore is our featured runner this week. Kristen's been living in Manhattan for 9 years (just one more year and she's officially a New Yorker!). She works in PR producing events for over 10 years, which means no two days are alike and she's always on the go. She loves soaking up the city on the weekends and, more recently, getting in all those long runs every weekend! (She recently completed the Miami Half and is looking forward to completing the NYC Marathon)

How do you know us - Hot Bird Running?
I was introduced to the Hot Bird girls through work. My company's HR/Healthy Living program invited Jessica and Megan in for an 8 week running clinic over the spring/summer of 2012. I had been toying with the idea of running my first marathon but wasn’t sure how to properly train for 26.2 miles. So I immediately signed up for the clinic and after meeting Jessica and Megan I was instantly hooked on Hot Bird Running.

What are your current running goals? Are you training for anything? 
Well…my ORGINAL goal was to run the 2012 ING NYC Marathon. However, when the marathon was officially canceled due to Hurricane Sandy I knew I needed another challenge. My CURRENT goal is to now run the 2013 ING Miami half marathon and achieve my PR of 1:55. Thankfully, Hot Bird Running has helped me safely and smartly transition from full marathon into half marathon training. And finally, my FUTURE goal is to retrain and run the 2013 ING NYC Marathon.

Who or what inspires you to run?
Actually, it is my overall determination that inspires me. I enjoy working towards an end goal because that’s what motivates me to get out of bed and work out every morning. I also need to have a day-to-day training schedule because then I take ownership of my training and hold myself accountable. It has been inspiring to look back at my commitment to running over the last 8 months. I have seriously pushed myself to run distances I never thought I could.

What is your favorite running route/place to run?
In the summer, I spend my weekends in a quiet little Hamptons village near the beach. My route includes fields of farmland and serene ocean views. I love that I can run for miles and miles and never once stop for traffic lights. When I'm back in the city, I enjoy running through the different NYC boroughs. My favorite is running from Queens back to Manhattan because I have to cross the Queensboro Bridge. I get so pumped up as I’m trudging up the bridge because I envision myself running in the NYC Marathon. I've heard that the cheering crowds are electrifying as you come off the bridge and enter Manhattan.

Who is your favorite person to run with and why? 
I love running with my boyfriend because he gives great advice and pushes me to run a faster pace. However, he is a short distance runner so I'm often on my own. I really enjoy running by myself because it gives me a chance to relax, clear my head and focus on my pacing.

What is the best piece of running advice you ever received and who was it from?
I have a history with running injuries and my mentality has always been to "run through the pain". Unfortunately, I learned the hard way while training for the 2010 Nike San Francisco Half Marathon. I decided to race while still injured and then had to spend an entire year recuperating from severe tendonitis. Hot Bird Running has taught me to listen to my body and back off if something doesn't feel right. Jessica once told me that a person can prevent a serious injury by simply taking one or two days off from running. Stopping when there is a problem gets you back to running in the shortest, safest amount of time. Best advice ever!

What is your favorite running gear/piece of clothing?
Tough question because I have too many favorites! But overall I'd have to say my iPod Shuffle, which is loaded with early 90's rock. I wouldn't be able to get through my long runs without Nirvana, Beastie Boys and some Rage Against the Machine.

Winter Running Gear: The Down Vest

Gear up Nau for winter and spring training.  Keep your core warm without overheating with our favorite transitional down vest by Nau.  It's not an official "running" vest, but over the last two years we've tested it through all kinds of weather and found that it's perfect for cold weather running.  Layer it under a jacket in the winter or over a long-sleeve in the spring and fall.  The high neck keeps you warm, and the slim, longer fit feels femine and covers your midsection. The Nau Down Vest for women is worth the investment (and it's on sale right now for $108 - normally $155!). 

Healthy Holiday Celebrations

by Caitlin Grams

Valentine's Day, like so many other holidays, can quickly get out of hand with sweets and indulgent treats. This year, try something different. No matter if you're celebrating with someone special (a spouse or partner) or with family or friends, here are a few ideas on how to make this Valentine's day a bit healthier:

• Take your valentine for a run or organize a group run with friends. Better yet, find a themed race and dress up! 
• Try a new fitness class together - do something different. 
• Plan an active outing - go hiking, rock climbing, skiing or snowshoeing. 
• Cook a healthy, hands-on meal at home. Not only will you save time, money and avoid crowded restaurants, but you'll have a blast trying your hand at a new meal together and can control everything that goes into it, making sure it's full of fresh ingredients. 
• Instead of traditional chocolates and candy, melt dark chocolate and make your own fondue by cutting up pieces of fresh fruit to dip in it. 

Happy Valentine's Day!

Interview With a Runner

Stephanie Baker, is our featured runner this week.  We have known her for over 10 years, since our days at Hamilton College. Steph lives in the Mount Pleasant neighborhood in Washington DC. She's an international policy analyst with a federal agency who loves both running and lifting heavy weights. She's a force to be reckon with - both on the race course and off!

How do you know us - Hot Bird Running?
I went to college with both Meghan and Jessica.

What are your current running goals? Are you training for anything? 
I'm currently recovering from an injury, so my main goal is to get back to running pain free!  I'm currently signed up for the Cherry Blossom 10-miler and DC Nike Women's Half Marathon and am focused on staying healthy so I can cross both of those finish lines!

Who or what inspires you to run?
Just being able to be outside, exploring new and familiar places inspires me to hit the pavement as much as I can.  and moving my body motivates me to hit the pavement.  10 years ago you never would have been able to convince me that I would run a mile, let alone 2 marathons.

What is your favorite running route/place to run?
In DC, I have a great 10-mile loop that takes me around the Capitol, National Mall, Lincoln Memorial and Rock Creek Parkway.  It is such a refreshing and inspiring run.

I also travel a lot to Paris for work, so when I'm there I run along the Seine and just take in the beauty of the City of Lights. I always pinch myself on those runs - it doesn't get better than that.

Who is your favorite person to run with and why? 
My best friend.  I convinced her to run the Chicago Marathon with me last fall, but got injured during training.  Fortunately I was able to run the last 5 miles of the race with her and had such a blast.  I don't have many friends that run and now that she's caught the bug, we're constantly planning our next races.

What is the best piece of running advice you ever received and who was it from?
Well it came from the Hot Birds of course!  They told me to focus on quality not quantity.  That advice helped me to economize my training runs and gain speed.

What is your favorite running gear/piece of clothing?
My boyfriend got me a Garmin Forerunner 610 for Christmas and now I can't live with out it.

Tunes Tuesday

Shout out to New York this week with our favorite tune for running this week.

New York, New York - Ryan Adams

Get out there and run!

Running with Friends

Running is one of our favorite activities. We love it as an escape, a way to reconnect with ourselves or with nature but most importantly, we love it as a way to connect with and spend time with our friends and family.

Don't forget to run with people every now and again. It's a great way to spend time with friends, push your pace a little bit or simply slow down. We recommend coffee, tea or a drink after as a reward!

Enjoy your running and invite a friend next time!

An Interview with a Runner

Gail DiLisio, is our featured runner this week. We met her this summer while helping her and her partner, Cathy Bolz (on the left), train for the Smuttynose Rockfest Half Marathon in Hampton, New Hampshire. Her dedication and commitment astound us! She's lost over 50 lbs and is on her way to PRs! 

How do you know us - Hot Bird Running?
I heard about Hot Bird Running from the Lean Green Bean blog

What are your current running goals? Are you training for anything? 
My goal is to gain speed and be more efficient when I run, especially on long runs.  I am currently training for the More/Fitness Half Marathon in April.

Who or what inspires you to run?
I get inspiration to run from the challenge of improving my run, whether it be technique, speed etc.  The chance to improve is perfect motivation for me.

What is your favorite running route/place to run?
I love to run anywhere outside, even if it is freezing out.  My favorite route is Central Park - it is the perfect blend of rolling hills along with great people watching!

Who is your favorite person to run with and why? 
My favorite person to run with is my partner, Cathy.  We both started running 2 years ago when we each lost 50 pounds and found running a perfect way to stay fit and provide variety with our workouts.

What is the best piece of running advice you ever received and who was it from?
Well, the best advice came from Jessica Green, of course!  She taught me that if am tired on long runs, I can keep my legs moving just by pumping my arms harder.  Believe me, I have used this technique plenty of times!

What is your favorite running gear/piece of clothing?
My Garmin 310 has been great for training and tracking miles.

An Interview with a Runner

Martina Ladd, a Brooklyn Heights mom and runner, was part of our 10k training group for Brooklyn Moms. She loves being outside and traveling with her family. This lady is no joke - she's moved seemlessly from being an investment banker to a mom of twins to a 10k star!

How do you know us - Hot Bird Running?
I was introduced through Brooklyn Babes Running, which a friend started.

What are your current running goals? Are you training for anything? 
I am aiming to do a half marathon in June.   It's going to take a lot of training though!

Who or what inspires you to run?
The need to be outside and feel clear-headed. I am also still running off baby-weight.

What is your favorite running route/place to run?
I like to run along the river in Brooklyn Bridge Park and sometimes over the bridge but I really miss Central Park for running.

Who is your favorite person to run with and why? 
Jessica Green by far!  She has given me amazing advice and she's fun to talk to so it makes the time go by faster.

What is the best piece of running advice you ever received and who was it from?
Of course it was from Jessica!  She said to go against my instinct to open my stride going up hills.  You want to take smaller steps instead of larger steps.  That has helped incredibly.  She also got me through my first 5-mile road race by telling me to go slowly.  I did and had a blast!  She was there to give me a big bear hug near the end too. What else could you want from a coach?

What is your favorite running gear/piece of clothing?
My Adidas sports bra!