Today, I’m sharing some of the things that are gearing me up and fueling me through the fun! Continue reading
Coffee is a social unifier, people are constantly meeting up for a cup, professing their addiction love on everything from t-shirts to internet memes, and it’s a go-to gift for the person who has everything (because you can never have enough coffee, am I right?). While coffee brings us together, it can also set you apart in your athletic endeavors if optimized properly within a training diet.
Today, I’m spilling the beans on how coffee can improve performance and endurance, increase focus, and provide that extra edge your looking for on race day. Continue reading
Training for spring season obstacle course racing and the 5-week long Crossfit Games Open competition makes me hungry. Really, really hungry. After 25+ years as a competitive athlete, I’ve learned (and sometimes the hard way), what does and doesn’t work for me when it comes to fueling my fitness. Lots of junk food and candy, not so good. Salty, over-sugared or fat-laden drive-thru and take-out meals, also not optimal. Restrictive dieting or skipping meals, even worse.
But, you know what’s good? Healthy, homemade recipes like my Paleo Kung “Power” Chicken, an easy-to-make meal that gives me the energy I need to accomplish my daily fitness goals, make workout gains and recover optimally for the next sweat sesh! There is lots of lean protein for muscle-making, this take-out inspired dinner also features a surprise ingredient that is great for athletes – MEDJOOL DATES! Read on to find out all the deliciously savory-sweet-sticky details and get the recipe! Continue reading
It might take a couple months, a year or even half a lifetime, but eventually most folks who start running on a regular basis decide to take it one step further by signing up for a full-fledged race. Even for those who don’t consider themselves “competitive,” running in an organized race is a great way stay motivated, test current fitness levels, breaking a sweat and bask in personal post-race glory alongside hundreds, if not thousands, other runners on a like-minded mission.
But, if you’ve never touched toe to the start line of a race, the sheer variety of endurance events and unfamiliarity of the “scene” can make it overwhelming and even intimidating to click the “register me” button. The best advice is to seek suggestions from seasoned veterans, poke around to find out what local races friends and family have found to be newbie-friendly. Even then, the “type of race,” should suit your own unique personality and running preferences. Read on to get the high-level low down on some popular “types” of races: Continue reading
I don’t usually do a “5 for Friday” shoutout, but this week has been full of so many interesting, fun, amazing things that I though I should. Then, I realized I had excessively more than 5 things to share – so, you’re getting “15 for Friday!” I’m talking about everything from amazing eco-wellness products from Shiftcon, the lotions I put on my face, a really cool app-based, customized meal delivery service, my latest ambassadorships, the 3M Half Marathon, mystery excitement news, and more! You have to read on to find out all the deets!
Today’s post is sponsored by Smoothie King, but my content and love for their Meal Replacement Smoothies is all my own! Take the challenge as part of a low-calorie diet and daily exercise program. Weight loss depends on individual needs.
I can’t believe it’s already 2017, the New Year snuck up on me before I had time to formalize my goals and best intentions for the next 12 months. I’m not so much a fan of “resolutions,” per se. Somehow that implies a certain past wrongness and need for fixing! But goals are a good thing, and I like to set them high – that way, when and if I fail, I most likely have achieved above and beyond par. Find out why I don’t diet and how snacks like Smoothie King helps me fuel up for and recover from workouts and fill my nutritional gaps.
This post is sponsored by Potatoes USA however all opinions, comments, recipes and enthusiasm are my own!
Ever heard the expression “all meat and no potatoes”?
Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.
Can I get a virtual high-five for the potato?!
As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!
Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy, balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.
Another way I love to eat potatoes, just roasted in a pan with some olive oil.
If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.
Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.
I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!
Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!
How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer
This post is sponsored by Matrix Fitness, however, all opinions, exercise instruction and enthusiasm are my own.
In a perfect world, I would prefer to challenge my running abilities in the great outdoors, breathing in the fresh air, enjoying the scenery and practicing my fancy footwork on any obstacles thrown my way. However, all too often, 21st century life gets in the way of marathon training and outdoor adventuring like bounding up real rocky trails or jumping puddles in an intersection. But, sometimes the weather is just too bad, daylight has vanished or you’re traveling and worried about safety or getting lost on a run. That’s when a treadmill becomes a most welcomed tactic in your training battle plan.
Yeah, sure, die hard runners will train in the elements, whatever they may be – rain, sleet, ice and snow. While you should try to do this occasionally to acclimate for potential race day conditions, there is no reason to put yourself in harm’s way, Get struck by lightning or plowed down by a car that didn’t see you in a downpour and you’ll not be enjoying bananas, high-fives and a shiny new finisher’s medal at the end of your marathon. There’s no need to be a modern-day martyr and suffer needlessly to prove your toughness. Sometimes a little bit of comfort and convenience go a long way in nailing your marathon race goals.
So, for safety, convenience and comfort, I will frequently knock out my marathon training, especially the speedwork) on a treadmill. This also helps me when I don’t have a faster running buddy to help push the pace – the treadmill keeps me on task and working hard. By the way, I’m a huge fan of the treadmills from MatrixFitness.com, more on that in a bit. Today, I’m sharing my “Special Ks” Treadmill Run Workout that will help you learn to battle fatigue in the later miles of a marathon. Building up this speed and endurance will make you unstoppable and unbreakable and undeniably more race ready than yesterday.
Remember to PIN THIS and make it part of your next marathon training cycle!
After finishing this nearly 7.5 “fast-faster-fastest” workout with very little rest in between 1k intervals, you’ll probably stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. You just need to have access to a good treadmill (why not buy one for home use?!) and know the machine’s capabilities. As I mentioned, I like the treadmills from MatrixFitness.com and I have my eye on one with all the bells and whistles that makes a runner-geek like me feel woozy with excitement. My goal is to have my very own in-house by mid-December as a little early holiday present for myself. With as much as I spend on race entries, travel and other must-haves for my fitness lifestyle, I feel like this is justifiable purchase. Plus, I’m worth it – haha!
These Matrix treadmills aren’t at all like those puny, pathetic ones that can’t keep up with my relentless workout style. With heavy-duty frames, extra-thick decks and super durable cushions, and they hold up beautifully for miles and miles of “getting after it.” The high-def consoles make it easy to monitor the status of my sweat fest and many models offer cutting-edge functionality including entertainment options, preprogrammed workouts, data transfer popular exercise/fitness apps, Bluetooth connectivity and some even with Passport compatibility, a “visual booster” that puts HD destination athlete point-of-view landscape footage on your home big screen television.
For recovery days, my body responds to “riding” a gentle, ergonomic elliptical machine – active recovery is so important people! Just think how amazing it would be to have an Elliptical sitting in the corner of your bedroom or basement ready and waiting for 20 minutes of active recovery the day after an intense workout.
Check out MatrixFitness.com to find out what model of treadmill or elliptical suits your needs – they have quite a few options to suit your price point, space availability and workout needs. It’s an investment in staying fit and strong for life!
What percentage training do you do on a treadmill? What is your main reason for running on a treadmill? Please share in the comments – XOXO, Jennifer