You can’t rev your engine and keep the proverbial pedal to the metal in a race without some quality fuel in the tank. Okay, that’s a lot of metaphor to chew on in one sentence. So, in straight forward English let me say, that for optimal performance, you need quality carbs before and during your marathon, obstacle course race, triathlon, ultra or other endurance sport.
Far too many times, I’ve gone without much fuel on the course, I’ve attempted the alternative approach of “fat-loading,” or in a pre-bonk induced panic I’ve eaten whatever product was being handed out on the course. I’ve found that my best chance for success is to toe the start line with a strong sports nutrition plan in hand, and this includes one of my many homemade race fuels. Today I’m sharing my recipe for Mocha Honey Protein Sticks. Read on to get the instructions: Continue reading →
Almost six years ago, I started experimenting with making my own edible race fuel. There weren’t as many options on the market back then, and I also liked the control I had over ingredients and flavor when making energy gels, jellies and chews from scratch – not to mention saving a ton of money.
Today I’m sharing my recipe for Watermelon Beet & Chia EnergyBlocks that are surprisingly easy to make and take advantage of the inherent health and performance benefits of the featured ingredients. Read on to get the recipe, nutrition info and details on how you can use these chews in your next marathon, triathlon, obstacle race or other endurance event. Continue reading →
This post is sponsored by Life Time Fitness, however all opinions, workout suggestions, and enthusiasm are strictly my own.
In a perfect world, obstacle course racing training would happen in the great outdoors. What could be more magnificent (and challenging) than charging up a mountain, leaping across creeks and hauling around rocks and logs? But, let’s be real, for many of us, it’s hard to get to Mother Nature’s gym on a regular basis.
Between work schedules, kid’s activities, inclement weather (cold and hot), and too many accidents running in the dark, I’ve redirected about 75% of my obstacle course training to the gym. I’ve been a member of Life Time Fitness for several months now and have never been at a loss for equipment to get a fierce solo workout accomplished, for a fun and motivating group fitness class to join, or for other amenities to keep me strong, adaptable and resilient for my upcoming Spartan World Championshipin Lake Tahoe on Sept 30. Read on to get my Peak Week Spartan Training Gym Workout and also find out about some ways that Life Time Fitness is helping me reach my athletic goals – and can you too! Continue reading →
After growing, giving birth and nursing three babies, I came to appreciate my body in a whole new way extending far beyond what it had done for me physically in my running career. I enjoyed (most) every minute of being pregnant and the sweet months of new motherhood following. With each pregnancy, I allowed myself to step away from my type-A training schedule and expectations of how quickly I should be bouncing back in both athletic ability and appearance. These physical and mental respites were a blessing that helped keep me healthy, happy and centered.
What wasn’t a blessing were the progressively worsening issues I experienced as a result of these big babies, average weight over 9lb pounds! Embarrassing problems like incontinence and bladder prolapse related to pelvic floor weakness and dysfunction and, to a lesser degree, Diastasis Recti, a muscles separation in the abdomen that can contribute to mommy pooch. My doctors were pushing surgery, but I was scared and unsure, so I researched ways to self-correct with specific exercises and have been feeling great for years. I recently discovered the team up between Natalie Hodson and Dr. Monique Middlekauff, a specialist in pelvic floor dysfunction, to create a 30-day program called Abs, Core & Pelvic Floor. This easy-to-follow, at-home program includes many of the things I did and LOTS more, and I am excited to recommend it! Read on to get the details! Continue reading →
This post sponsored by Gerolsteiner, but all editorial comments, opinions and enthusiasm are strictly my own.
I consider staying healthy and at the top of my game my job. In part because I’m a healthy food blogger, fitness ambassador, and competitive athlete, but also, more importantly, I want to be the best version of ME for myself, my kids, my husband, and my extended family and friends.
If I don’t put my healthy living hydration needs first, then who will? Well, actually, Gerolsteiner will. Gerolsteiner isn’t my coach, my holistic wellness advisor, or even my German masseuse with hard-to-pronounce name – Gerolsteiner is sparkling mineral water! It’s loaded with essential minerals, like magnesium and calcium, that the body needs and craves, especially after intense physical exercise. Read on to find out some benefits of drinking mineral water, how you can participate in the Gerolsteiner Sparkling Detox Challenge and even how to win a case of this body-beneficial water. Continue reading →
Running a race is just as much mental as it is physical. You can be in the best shape of your life, but show up on the start line with a fatalistic, “I can’t do this” attitude, it’s my experienced guess that you won’t. On the flip side, while you can’t give up solid training for attitude alone, developing mental toughness and maintaining a positive outlook can help you get through some bad patches in a marathon, triathlon, obstacle course, or any other type of race.
Read on to find out a dozen ways you can get your groove back and focus on the light at the end of the tunnel once you’ve flirted with the dark side. Continue reading →
It happened, I turned 50 years old today! No biggie, in fact I embrace it – it took half a century to get this awesome (haha)! While my speed has slowed and my recovery time has doubled, I may be at the best place ever in my fitness journey. I’m not obsessed, I’m not a slave to my watch or training plan, I’m not trying to prove myself. I still strive to be the best I can, but I also focus more on balance, fun, rest and recovery so I can keep on doing all this for another 20, 30, 40 years!
In honor of my birthday, some of the great sponsors and brands I work with are letting me treat one lucky winner to the running/fitness things I can’t live without. This giveaway includes everything from running shoes and compression socks, to coaching and mobility gear – oh, and sports nutrition, wellness products and healthy snacks. Read on to find out more about this running giveaway and how to enter! Continue reading →
The plain truth is, as we get a little older, it’s harder to make muscles and convince them to stick around, especially in the abdominal area. The potential for maximum muscle mass lasts until the 30s, after that it’s a small gradual decline in mass month by month, year by year. Gasp, experts say a sedentary lifestyle can result in a 3 to 5 percent decline per decade! This loss of muscle is often replaced by a little extra padding around the middle or “muffin top,” even if you are in good or reasonable shape overall. Plus, the hormonal changes brought on by peri-menopause or full-on menopause don’t help matters much.
The quest for a flat mid-section or six-pack abs in middle age or older shouldn’t be about rocking a bikini or turning heads at the gym, although I guess these are nice side benefits – but, haven’t we moved past this ego feed?! Instead, appreciate what a strong core through functional fitness can do for your daily living. Strong abs help improve balance, stability, back strength and posture, and, in my opinion, can make you feel and look 10 years younger. A strong core also lessens the chance for injury from actual exercise or random stupid stuff, like twisting the wrong way while holding a bag of groceries, keeping up with your kids, or even playing with grand kids. Read on to get the tips on How To Age Proof Your AbsContinue reading →