Tag Archives: running

Meals On The Run

MOTR cover lo res

 

As a nutritionist, trainer, coach, and Mom, I can tell you that food is one of the biggest hurdles people have.

  • What to eat?
  • How to prepare it?
  • When do I eat?
  • Do I need to eat after my run?
  • What do I eat after my run?

The “healthy food” world is confusing. What works for one person doesn’t always work for you. Add into the mix allergies, reactions, discomfort, sensitivities…it can be tough to know what foods help and what foods might hurt your performance and your general well-being.

Runners are a unique group of athletes. Runners are dedicated to their training schedule. We will drag ourselves out of bed at 4am to get our run in. We will show up early on a Saturday morning to get our long run of the week completed, without excuses! But many of us will skimp on proper fuel.

Long gone are the days of carb loading and just refueling with wasteful carbs with little or no nutrient value.

Today’s runner needs to be smart when it comes to nutrition. If you are investing your time, effort and money into the sport of running, food/nutrition needs to be high on your list.

Fuel well / Feel well!!

I guarantee if you start eating better, you will be a better runner. Your body is craving real food, real fuel. It’s the same analogy of putting sugar in the gas tank of a car…it is going to die.

I was able to get a copy of Runner’s World, “Meals on the Run” new cookbook. It’s a 30 minutes or less cookbook designed by runners for runners–they understand #TheStruggleIsReal.

Meals on the Run separates recipes into categories so you dont have to over think the how, what, when, where and why. Pre-run nutrition, mid run fuel and post run recovery. It goes one step further, it breaks down recipes to show if they are gluten-free, vegetarian, good for hydration, etc.

Even something as simple as stocking your pantry is included in this book!! There are incredible ideas just from knowing what to have on hand.

The Fast Runners Kitchen, Meals on The Run

Every part of your day is covered with a fast and healthy recipe. Breakfast, snacks, smoothies, lunch/dinner, salad dressings <- (which I am always on the hunt for!)

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There is even a “kitchen sink” pizza recipe!! Who doesn’t LOVE PIZZA!?!?!?

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I’m a visual girl, so all of the recipe photos spoke directly to me! It gives me a better idea of what I’m making is supposed to look like.

Real food recipes are broken down in an easy step-by-step way to make it easy for every runner to prepare healthy meals.

As a mom of 3, I can very easily get into a “What to make tonight” rut. We have the same rotation of meals so this was great to have easy and fast recipes to turn to mix up the routine and keep everyone happy.  Cooking is like weight loss, if it is too complicated people tend to give up or just not try.

If your body is well nourished you will have better runs, reduce the risk of injuries and disease, have a better feeling of wellness and energy and who doesn’t want that????

Meals on the Run is my new go to recipe book. I’m looking forward to cooking my way through this book (see what I did there). I’ll be posting recipes and pics of what I make.

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I will leave you with this final thought… you cannot out train a bad diet.

If you want to be a better runner/athlete you need to do your work in the kitchen as well! If you take that part of your work out seriously, it make the rest of your workout seriously better!

 

You can pick up a copy of the book on Amazon

Disclaimer: I was sent a copy of Meals on The Run to review but I was not asked to write a public review. I’m writing this review because it is a fantastic recipe/cook book that I’m recommending that runners get a copy of. It is designed by runners, for runners.

 

Running Strong by Dr Jordan Metzel – Book Review

I had the honor of getting an advanced copy of Dr Jordan Metzl’s new book Running Strong which will be available on Monday April 6, 2015.

I’m a Kinesiology major, so my inner sports science nerd was pretty excited.

The book opens with a dedication.

“Every morning around the world alarms ring at 5:30 a.m. In every country, in every bed, athletes debate with themselves: Do I hit the snooze button, or do I swing my feet over the side of the bed and go running? This book is dedicated to the millions of runners who, against all logic, suppress the desire to stay in bed. They kick off the covers and swing their legs around to hit the floor. May the knowledge in these pages and videos keep you moving ahead with health and enthusiasm for many years to come.”

You had me at the dedication Dr. Jordan Metzl!

I was interested in reading this for a few reasons:

  • I am not a natural runner, its tough for me #TheStruggleIsReal
  • I’m a 40 yr old (why did I type that?!) Mom, wife, and business owner so injury prevention is at the top of my list. I can’t afford to be sidelined with injuries
  • I love running and the science of running. To get the perspective on an athletic Dr who run’s totally had my interest.
  • I want to be a better runner.

Dr. Jordan is an athlete. He’s a runner, so he gets it.

The book is written like he is talking to you not at you. It’s the conversation we have all wanted to have with our Dr’s. Real answers, not complicated and not full of medical jargon that we have to Google. He breaks down what’s going on with your body. He does it is such a way that if you have an injury you can better explain it to your Dr so you can get the help you are looking for  need.

This book is a complete guide to becoming, being and remaining a great runner. Dr. Metzl starts from the ground up and answers all of those questions that you’ve asked  on forums, asked your friends and of course asked on Facebook.

He explains the whys, the how’s and the fixes on how to be a better runner and uses case studies from his patients to show that even when dealing with an injury or setback you can get back to where you were.

Power quote:

“Daily exercise – even when you’re injured is the best medicine”

The body is made to move. You don’t need to lay on the couch for weeks if you have an injury. You can always do something.

Chapter 4 – Feet & Ankles…this was my chapter. I read each word with laser focus. I have be battling plantar fasciitis for over a year and its terrible. Dr. Jordan goes over what’s happening in your body , prevention & treatment – he pairs this with the how to’s of stretching, foam rolling and strength training.

“Regular exercise is literally an antidepressant for many people”

Preach Dr Jordan, preach!!

I have worked with thousands of clients over the years and I can say that with 100% certainty that exercise changes your life. Even if you have limitations there is always a way around them…always!

Obviously, I am designating myself  a card carrying member of Dr Jordan’s fan club. Perhaps, I am even lobbying for the position of President.

Page after page the book kept getting better. Then we get to the chapter on the benefits of strength training…YES, this is my language! A Dr who runs? And understands how the body moves? And says loud and clear you need to strength train!!!  You need a strong upper body and core to balance those strong legs.

The IronStrength workout designed by Dr Jordan is a complete and comprehensive total body workout. He teaches you how to put it all together… yes, literally a prescription for your workout…boom!

There is no stone unturned in this book… he talks about:

  • the mind/body connection
  • nutrition/food: how you burned 293 calories on your 30 min run and then wiped it out by having a grande vanilla latte which comes in at 250 calories – you wonder why you aren’t losing weight?!
  • overuse injuries
  • stomach issues (read between the lines on that one)
  • shoes and gear…now he is speaking my language of love!
  • how to design YOUR training program / schedule

You may have guessed it by now…I am strongly recommending this book as a must read for every level of runner:

  • Beginner (couch to 5k)
  • Intermediate (10 milers)
  • Advanced and (marathoners)
  • Crazy! (tri-athletes)

Don’t just take my word for it though, get your own copy by pre-ordering here now!
Available in paperback and for the Kindle

 

 

 

runDisney 2015 Princess Half Marathon

It’s been a few weeks since the runDisney 2015 Princess Half Marathon and I am officially in withdrawl. runDisney events are always awesome and a highlight for me because I get to run somewhere magical. I get to run with so many friends who I otherwise only ‘see’ and talk to online at the runDisney events since we all see it as a bit of a tradition to ‘just keep going’ to them. Oh…also, hello, it’s Princess themed!

Glass Slipper Challenge

I signed up for the Glass Slipper Challenge which is made up of the:

The Enchanted 10k
PLUS
The Princess Half Marathon

2 days of running = 3 beautiful medals.

3am
All 3 of the alarms I have available to me are set go off! 3am is just not a cute time no matter what.

I scrapped my cute outfit for warmth. It was unusually cold in Florida (by Florida standards…I heard Canadians talking about going to the beach) and my running skirt was tossed aside for capri’s and long sleeves. Comfort over cute won the day. The good thing about the cooler, ah heck, let’s keep it real, it was cold. Cold temps encourage you to run faster so that is the upside.I also jumped the shark and gave in to my plantar fasciitis pain and got some KT Tape from the runDisney expo. Tapped up both feet, said a prayer and hoped for some pain relief. Im happy to report it did help. It wasn’t as magical as I had hoped for but it did take the edge off the pain!

 

runDisney 2015 princess half marathon

KT Tape

I had to warm up my selfie skills, first one of the day– check!

First Bathroom Selfie of the day at the Hilton Bonnet Creek

First Bathroom Selfie of the day at the Hilton Bonnet Creek

Before we started the run, I got to see my fellow Disney Parks Mom’s Panel pal @SusanPazera

Fellow Disney Parks Mom's Panelist @SusanPazera

Fellow Disney Parks Mom’s Panelist @SusanPazera

Donald you fix your hat and let me fix my hair before we take this pic, ok?!

Donald you fix your hat and let me fix my hair before we take this pic, ok?!

When you see Minnie Mouse while you are running… YOU STOP!
This is where I regret wearing all black.

Princess Minnie, look how pretty in pink she is!

Princess Minnie, look how pretty in pink she is!

Astronaught Goofy in Epcot!

Astronaught Goofy in Epcot!

Post Enchanted 10k Medal Pics!!

Post run with my princess pals @bamagirlruns  @jennyfren & Belle

Post run with my princess pals @bamagirlruns @jennyfren & Belle

 

It's not a party until you see @dave_mari

It’s not a party until you see @dave_mari

Back to my room at the Hilton Bonnet Creek to clean up and I look out the window and see this… it was a sign…literally, lol!

Thank you @bonnetcreek Hilton - I think I will take a break #viewFromMyRoom

Thank you @bonnetcreek Hilton – I think I will take a break #viewFromMyRoom

Day 2

3am…still not a cute hour. Taped up my foot and made it downstairs at the Hilton Bonnet Creek in time for the Runner’s Send off party! The staff was movin & Shakin’.  The energy was awesome and it was very much welcomed at that ridiculous time. I really appreciated having coffee, water, fruit, oatmeal, granola bars, bagels. They had everything a runner needs. This is how you do a race and this is how you get fired up to run 13.1 miles! Thank you Hilton for taking such good care of us runners!!

Hilton Bonnet Creek Runners Send off Party! woop woop!

Hilton Bonnet Creek Runners Send off Party! woop woop!

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Marathon Weekends at Hilton Bonnet Creek RUNNERS CONCIERGE – its nice to be taken care of

Time to get this race started…off to the corrals I go! Nothing better than a corral pic with my pals @iplandisney @grandmaryb @MsPrincessLeigh @vfreile @bamagirlruns

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Pre race corral selfie with my pals!!

Look at all the princesses ready to run!!!

Look at all the princesses ready to run!!!

Caution Runners - speed bump ahead - yay, we found it!!

Caution Runners – speed bump ahead – yay, we found it!!

First Character pic!

Time to Wreck it with Ralph & Vanelope

Time to Wreck it Ralph

First runDisney Bathroom Selfie...check

runDisney Princess Half Marathon Bathroom Selfie…check

Love seeing a friendly face while running!! Thanks for chEARing us on @dizthrubrwneyes

Hey hey hey - got to see my girl @dizthrubrwneyes Elantrice on Main Street USA - woo hooo

Hey hey hey – got to see my girl @dizthrubrwneyes Elantrice on Main Street USA – woo hooo

Tweedle Dee and Tweedle Dum.... we will just leave it at that

Tweedle Dee and Tweedle Dum…. we will just leave it at that

Running through the Magic Kingdom and  Cinderella’s castle really is magical. If you don’t stop for pics then there is something wrong!!! #justsayin

Castle pic!!!!!

Castle pic!!!!!

They tried to look like the step sisters but these two are way to cute! Jen @runnerstrials & Heather @heatherslg

Love running into our pals @runnerstrials & @heatherslg

Love running into our pals @runnerstrials & @heatherslg

Tourist Genie is a must do pic AND the Mickey golf cart!! #winning

Tourist Genie is a must do pic AND the Mickey golf cart!! #winning

Fairy Godmother - wish I  could call upon her anytime!

Fairy Godmother – wish I could call upon her anytime!

So you can see, there is never a dull moment with us running and we are always having laughs!

Last runDisney bathroom selfie before the finish line

Last runDisney bathroom selfie before the finish line

Thrilled to see my Canadian friends just before the finish line @paramedic_mike & @karen5440 – love them!

Canadian friend on the course meet up!!

Canadian friends on the course meet up!!

I will call this picture the BEFORE picture.

Maybe I was wondering if I should put my hand on my hip or wave my hands in the like I just do not care, lol.

Major discussions going on with this picture

Major discussions going on with this picture

AFTER: we joined the choir!!!!! Boom…that’s how you have fun during a runDisney race!
Thanks to the choir and choir director for taking our pictures and letting us join in!

We joined the choir!! During the race! BOOM!

We joined the choir!! During the race! BOOM!

Finisher!! 2015 Glass Slipper Challenge in the books!!!

Finisher!! 2015 Glass Slipper Challenge in the books!!!

Best part is having my family there at the finish line waiting for me!! Love you guys!!!

YAY!!! my kids were waiting for me at the finish!!! #HappyMom

YAY!!! my kids were waiting for me at the finish!!! #HappyMom

Ahhhh hot coffee and cold water thanks to the Hilton Bonnet Creek

Ahhhh hot coffee and cold water thanks Hilton Bonnet Creek

Post run … I hit the pool! A little aqua therapy to stretch out those muscles!

Time to relax by the pool and soak up some rays!

Time to relax by the pool and soak up some rays!

After I cleaned up, we had to go to the Magic Kingdom to celebrate!
Main Street Memories princesses were there!

Magic Kingdom Meet Up with my princess pals!!

Magic Kingdom Meet Up with my princess pals!!

Obviously I am the only one who did not wear her race shirt after the race…duh! #fail

Team Canada representing!!

Team Canada representing!!

Main Street USA, balloons and my medals -woop woop!

Main Street USA, balloons and my medals -woop woop!

Thank you for following along with me!! Run with me next year!!!
Check the runDisney websites for dates and when registration opens up!

 

 

Big Thanks to the Hilton Bonnet Creek for providing me with a 2 night stay. I was not asked to write about my experience. It was such an incredible time and they really take care of their guests and runners during race weekends. I can’t recommend staying with them enough.

What is a “racecation” and how to do it right

Running and vacations don’t usually go hand in hand, but that old school thinking has come under attack lately and there are a few companies doing what they can to change your thinking. The new trend of booking a race and tying it into your vacation plans has become the thing to do and I LOVE IT!

Booking yourself into a race ‘out of town’ has a tendency to deepen your commitment to your training. Booking a race that your whole family can come and cheer you on? Well that is a memory you won’t soon forget!

Here’s the beauty of a ‘racecation’.

  1. You get the physical challenge of doing your run.
  2. You get the post run relaxation in style.
  3. You share it all with your family.
  4. Your family gets to celebrate your huge accomplishment and have their own fun!  “Win-Win”

I just completed runDisney’s Dopey Challenge as part of their Marathon Weekend. 4 days of running for a total of 48.6 miles!

Getting ready to get my runDisney Dopey mugshot

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We were fortunate to stay at the stunning Waldorf Astoria Orlando as part of their own style of celebrating  #MarathonWeekends. The Waldorf and Hilton Bonnet Creek guests are treated to a race weekend like no other.

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Let’s start with having a “race concierge”—whhaat??!! Yes, someone dedicated to answer all of your race and stay questions. They made sure you knew the bus times, the send off party, bus pick up locations and knew them well beyond ‘looking in a race brochure’ for the right answers. For anyone nervous or for first time runners, this is such a great service to have. If you needed things, they were there to help get you the answers. It was such a great add-on!

We had to get up at 3am everyday to make the bus over to the race site. You know, make-up, hair, primping and the such don’t happen magically even when your hanging your hat at Disney World! The runs started at 530am (so painful!!) Do you know what wakes you up at that unearthly hour…a pre race send off party!!! That’s right, they give the runners a send off party!!!!

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Note: this is 3am and the staff are fired up for us!!

Before the half marathon and full marathon, you could get your coffee/tea, water, fruit, bagel, granola bars, muffins. You name it they had it! Take a bar for the bus ride or to eat while you’re waiting in your corral.

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Lots of pre race fuel options!

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coffee…need I say more?!

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Every kind of tea you could imagine #options

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Carbs!!!!

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Water options – flat or sparkling!

They had staff their cheering, dancing and helping us wake up to get our game faces on to run the races! The staff and their energy were out of this world and it was so appreciated at that time of the morning!!

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Its not a 3am pre race party until someone puts on a blue wig!!

The transportation to and from the races is also provided as part of #MarathonWeekends – there are no  long lines or waiting for the 4th or 5th bus outside. You wait in the lobby have some coffee and water then get on the bus. It’s all very civilized…it was wonderful!

They had this awesome banner to do pics in front of!!

You can always be number one with Marathon Weekends.

You can always be number one with Marathon Weekends.

Obligatory 'selfie'

Obligatory ‘selfie’

This is where I spent my post run time after the temperature went up…ahhhhhhh

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Blue skies and warm water.

I wish I had longer to visit, I would’ve loved to been able to get a round of golf in. This is great option for the golfer in your family and makes everyone’s stay more memorable.

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My girls really got into enjoying this “racecation”. They HAD to wear the robes and slippers!! After a long day at the parks they needed to unwind, haha!

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The race experience provided by The Waldorf Astoria Orlando and the Hilton Bonnet Creek is by far the best I’ve had the pleasure to take part in. Beautiful accommodations (I slept like a champ), amenities (amazing golf, pool, lazy river, spa) incredible on property restaurants (Oscars for breakfast was spectacular).

One other option that deserves a notable mention is the in room coffee. Yes, the in room coffee…Nespresso machine. The coffee addict in me was beyond thrilled to have a really good cup of coffee and not leave my room. Sometimes the attention to finer details is all that it takes.

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If you are looking at booking a future runDisney race, you have to consider staying on property at the Waldorf Astoria Orlando or Hilton Bonnet Creek.

You will not be disappointed and it will be an experience that will be hard to top!

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Now I lay me down to sleep…with my medals and aching feet!

4 days, 48.6 miles, 6 medals = incredible time.

Thanks to everyone who cheered me on and supported all the runners. I can’t tell you how awesome it is when strangers cheer and ‘holla’ your effort.

Marathon Weekends are available for these runDisney events:

  • Princess Half Marathon Weekend
  • Disney Wine & Dine Half Marathon Weekend
  • Walt Disney World Marathon Weekend.

    Is this kind of selfie called a 'mousie'?

    Is this kind of selfie called a ‘mousie’?

Even if you’re not running a race, these are fantastic on property resorts and I highly recommend you book your stay here.

Good night

Good night

Full Disclosure: The Waldorf Astoria Orlando graciously hosted me for two nights. I was not required to write this blog post. I wrote this because it was one of the best running/racecation experiences I have had. If you are a regular reader, you know I only write about what I believe in and what I can fully support. I plan on booking another racecation with the Waldorf Orlando / Hilton Bonnet Creek because of what they do as a part of their #MarathonWeekends

 

 

 

Princess Half Marathon Weekend Preview

Registration for runDisney’s Princess Half Marathon weekened opens today for Annual Passholders and Disney Vacation Club members. Registration for everyone else opens at noon on July 15.

If you read my blog or follow me on social media you know my love for runDisney runs deep (ha, see what I did there) 

princess half banner

runDisney events are all inclusive. You can run, walk, run with your kids. There’s no pressure, no judging, just a whole lot of FUN! I love knowing that I will be seeing friends that I don’t often get to see when we all get together at runDinsey events. That makes the magic, well, more magical.

I love having a deadline and goal to train for. If you are going to set a goal and put the training in, being able to see your favourite characters along the way just makes it more special! 

snow white princess half

 

Why am I writing this post? I want YOU, yes YOU to run with me.

I know you might be thinking “running is not my idea of fun” This is what I can promise you, you will have fun and the experience of a lifetime…that’s a promise. I know, the thought of a half marathon or a 10k is scary, but you need to look at it as a challenge. You don’t have to run all the way. You will stop to see your favourite characters and I will be there with you, to make sure you cross that finish line and get your bling! 

princess bling

Worried about training or getting into running shape? You have a ton of time to train and if you need some help or support, let me know. I will make sure you’re on the “right path” (get it…running inuendo…jokes for days I have!) I will make sure you are eating the right food, I will keep you motivated and accountable.

Why would you not want to run? You will meet incredible people, create magical memories, like stopping and getting the Starbucks Barista’s to take a pic with you mid run!

sbux princess

If you have questions…ask away [email protected] – Im here to help, that’s what I love to do; it’s my passion. I would love to join you and together we can run like princesses. The more the merrier! Here are a few pics from the last Princess Half Marathon Weekend. 

Fit For A Princess Expo – another big part of the weekend #shoes 

 

 

princess expo

 

Royal Family 5k – wth @grandmaryb @bamagirlruns – ummm Grand Mary is 60 years old and she runs…NO EXCUSES people! 

princess 5k

Running through Epcot of course, I’m stopping in Canada! 

epcot princess canada

Who doesn’t love this guy?!  I’m goofy for Goofy

baseball goofy

There is just somethin’ about Mary, that makes seeing her on your run just extra special #SeenOnMyRun

mary poppins

Oh yes…getting my praise on during the run (It was Sunday morning) !! Gospel Choir- check! Just when you think you are tired, you hear these voices and it fires you up to keep going!!

choir princess

 

Post run with a few of my favourite princesses – I love these girls!! @susanpazera @bamagirlruns – look at us all matchy match! Go visit their blogs www.bamagirlruns.com & www.momonthemap.com

post pic susan bama

 

One of my favourite Disney Dads – fellow Disney Parks Mom’s Panelist @Marclorenzo #DisneyMP

marc lorenzo

A little photobomb action by me with Disney Social Media royalty @leannej

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Pre race pic with more Disney Sports royalty – @Dfry – he gave us our 5am pep talk

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So nice to chat with @samhowzit pre race – such a swell guy! 

steven miller

 

Sweat, laughs, magical moments and at the end it was worth it for the bling! 

post princess bling pic

Run with me. I promise you will have the time of your life!!