Simple breakfast for a cozy fall mornin: cream of wheat with frozen berries 🍓and cinnamon.
Less than a week until my fall break and I get to see my family! And... I’ll be entering my 20s! WHAT?! (More to come on that in a blog post).
The CrossFit Open is here again! 🤩 What does that mean? It’s that time of the year when you’re about to see people doing CrossFit going full send on workouts for five weeks in a row. Finishing lying on the floor gasping for air. And we love it. And we love to share it.
However to people NOT doing CrossFit this might seem insane. But please remember when you see someone doing the CrossFit Open the coming weeks: this is COMPETITION and NOT our regular days of training.
The cool thing with our sport is that we all can take part in this competition regardless if you are the world champion looking to qualify for the world championships (The Games) again or train CrossFit for fun a few times a week. These crazy workouts are the sexy part of our sport and is what most people think of when hearing about CrossFit. But what you see is us competing, not training. We train year round doing strength work, endurance and gymnastics at different intensities so that we when competition comes are ready to go full send 🔥
🚨 New Blog Article [How To Fuel For A Long Run] 🚨
🤔 Have you ever felt drained during the last couple of miles during your long run or you can’t keep your pace at mile 10 for a half or mile 20 for a full? 🏃🏻🏃🏻♀️👇
😱 Just in time for Hartford this weekend or Marine Corp....NYC 🗽 ⠀⠀⠀⠀⠀⠀⠀
🤝 This article is the live Q & A I had with Kelley Breyer, dietitian of Long Run Nutrition @longrunnutrition 🥖exclusively within the Healthy Runner CT FB group.
😁 It is half marathon and full marathon season here in the Northeast! Whether you are running some of the local races such as Madison half, Hartford Half or full or if you are doing some of the bigger ones whether it is NYC, Marine Corps., or Philly tomorrow’s Spark Live Training is for you!
🎬 Kelley answers these questions in the article:
1️⃣ What is considered proper nutrition? 🤔
2️⃣ How to fuel before our runs? 🍌🍠
3️⃣ What should we eat/drink during our long runs?🧂
4️⃣ How do we refuel after our long runs? 🥞
☝️ Click the link in my bio to get access to this great content 💙 Helping You Stay Healthy Doing what YOU Love
💥SPARK Physical Therapy⠀⠀⠀⠀⠀⠀⠀⠀⠀
Helping active adults and athletes in the Greater Hamden CT area get back to the workouts and sports they love WITHOUT pain, rest, or multiple trips to the doctor’s office. Optimizing the health of runners, dancers, and gymnasts through prehab, rehab, and performance training either onsite or in the comfort of your home 💁🏻♂️
🏃🏻♂️ Rehab for Runners BY Runners 🏃🏻 ⠀⠀
📱 (203) 376-6514
YouTube: search sparkyourtraining
🏃🏻 Free Runner Facebook Group: search “Healthy Runner CT”
1 1611 October, 2019
THE OPEN STARTS TONIGHT. Here are some M2 Competition Tips to keep in mind for OPTIMAL PERFORMANCE.
Firstly, these 5 weeks are NOT going to be the time we want to focus on trying to lose a few pounds. This might be the most stressful time of the year which is already working against your body composition. Lets not add to it by putting ourselves into a massive calorie deficit.
There are several key aspects to think about when it comes to your diet, but it all comes back to making sure you're RECOVERING as much as possible. -----------------------------------------
We definitely do NOT want to make major reductions in carbs. It takes 24+ hours to actually replenish glycogen stores, which means that if you want to be "topped off" for Open event 1, you need to make sure you're eating enough 24-48 hours prior to the event start.
🥦🍠🍚 We want straight forward carbs that the body can actually use without literally digesting it for 2 days. Veggies are great, but you also want some dense starchy carbs like sweet potatoes, rice, quinoa, oatmeal, etc. -----------------------------------------
💦💧 Stay relatively hydrated and make sure you're not thirsty before you go to bed. You can't fix dehydration in one hour, so get your shit together today.
🧘🏻♀️🧘🏽♂️ REDUCE and MANAGE stress. Taking natural herbs like Elderberry and Astragalus can help keep your immune system in top shape for game day. You are already putting your body through very intense and physically demanding work. We don’t want to add any more stress to the body so take a few minutes to meditate, write in journals, or practice yoga flows.
Game Day Nutrition eBook [Link in Bio]: https://shop.m2performancenutrition.com/m2-apparel/game-day-nutrition-ebook
5 54210 October, 2019
Marinated ahi tuna topped on salad with tangy ginger dressing. 💣💣💣 Kathleen is going through The Academy of Culinary Nutrition course and has been whipping up some AMAZING dishes recently! 😍😍 I get to be the taste teste for next 2 months!! 😅😂😋😋😎 Tonight's menu was from her class buddy. #sweetness #goodhealthyfood
Currently Reading: Racing Weight by Matt Fitzgerald. Just started reading this; so far, so good. Echoes a lot of the same principles already covered in his book The Endurance Diet, which isn’t surprising, given that the publication date of the former book precedes the latter by several years.📚 .
What do I mean by that?
👉🏼you’re either on a diet, or you’re binging on everything in site
👉🏼you’re either exercising every day, or you don’t exercise at all
👉🏼you’re getting everything on your to do list done, or you’re watching Netflix all day.
I (Kelley) always had a huge problem with this. The weekend would roll around and I would have a few drinks, or pizza and then say SCREW it, I’m just going to do what I want t and then I’ll be ‘good’ come Monday.
What does it take to have a good balance? ✨Knowing that one ‘bad’ meal will not cause you to gain weight or to go off track, just like one ‘good’ meal won’t cure everything that’s wrong. ✨Allowing yourself treats throughout the week, and not having any off limit foods will help you from feeling so restricted. ✨Learning that overall consistency is what matters, not perfection!
#ad Potatoes are my favorite carb - especially during marathon training! My go-to dinner the night before a long run or race day ALWAYS includes potatoes. Did you know there are over 200 varieties in the USA? Potatoes pack a mean punch when it comes to sports nutrition w/26 carbs per medium size potato w/skin on, 620mg potassium (electrolytes we need as athletes!) and 110 calories (energy). Guys, potatoes = performance fuel! My favorite way to eat them is roasted and I love the baby red potatoes and yellow potatoes! Check out www.potatoesfuelperformance.com or @potatoesFuelPerformance for more info on using potatoes as fuel and for recipes. #whatareyoueating#potatoesfuelyou https://lnk2.io/wtLWwpc
33 7209 October, 2019
What is your first instinct when you are told not to eat something? “I gotta have that food!” Try this instead:
✅find ways to incorporate more fruits and vegetables
✅make sure every meal contains a good balance of protein, fat, carbohydrates and fiber
✅think about what foods bring you joy, and what foods make you feel good
By focusing on what you CAN eat, and eating nourishing foods - you won’t feel deprived. You will feel satisfied, excited and energetic - and this will help you to reach your goals faster and without failing.
8 519 October, 2019
HOW DO YOU MEASURE SUCCESS? @sammi_dpt is counting a year of increased macros, numerous gym PRs, major mindset shifts, and liking what she sees in the mirror. 💪🏽
“One year of working with @m2performancenutrition And @cogennelson. There’s maybe at most a 5# difference here, but in the past year I have achieved:
-my first ring muscle up and a lot more volume in all my other gymnastics
-15# on back squat, 15# on front squat, 30# on OHS, 25# on push press
-15# on clean and 15# on snatch
-4 minutes faster Diane, 2 minutes faster Isabel, 1 minute faster Nancy than I did on Klew’s track
-consistency in eating habits and healthy choices which is really the biggest win considering how disordered my eating has always been thanks to being a collegiate swimmer
-the energy to start consistently doing Oly 3x/week
-only checking the scale once a week instead of 3x/day aka sanity
-not having FOMO when patients bring donuts to work
-proper hydration and sleep, and much more energy without headaches and wanting a nap by 2pm.
-a normal cholesterol number for the first time in 8 years. Take that Italian genetics.
-a consistent body composition instead of fluctuating hard between abs and bloating
-100g more carbs and 600 more calories a day. I really love carbs.
I already had a good understanding of nutrition and meal timing, but old habits die hard. I needed accountability instead of starving all day and then bingeing on peanut butter at night. Meal prep and macro counting take planning and sacrifice of immediate gratification. Nutrition coaching is not inexpensive. Spending an extra 4 hours in the garage a week when no one but the dogs are watching isn’t always fun. But you are your own most worthy investment.”
Late-Night Meal🥘 Prep for the Week, the Final Round—Golden Beet, Orange🍊, Scallions, Cucumber🥒, Mint, & Feta, Salad🥗, Marinated in an Oregano-Thyme-Dijon Vinaigrette. This light and healthy salad was the final dish I prepped for the night, for a total of three separate dishes, with enough made to last from this week to the next.✅ .
Nighttime Meal🥘 Prep for the Week—Bhindi Masala (Indian-Style Okra & Tomato🍅 Stew): The warming flavors of garam masala, ginger-garlic paste, jalapeño peppers, and saffron make this savory stew the perfect dish for fall weather! Add your favorite protein and serve on a bed of rice🍚, and you’re good to go.✅ .
Evening Meal🥘 Prep for the Week—Lentil & Black Bean Chili🌶 with Jalapeños, Olives, Red Bell Pepper, & Fresh Cilantro🌿: Just getting around to posting this dish from earlier this evening. Made a whole pound of chili tonight to get us through the next 1-2 weeks. I like to batch-prep easy, healthy dishes like this to make weekday meals a complete no-brainer. It eliminates any potential decision fatigue, not to mention, it’s pretty easy to serve—A one-cup serving takes almost no time at all to reheat in the microwave. Just add rice or tortilla chips and serve. Gotta love quick and easy weeknight dinners! Makes the rest of the week a breeze!😁 .
What an easy dinner and my family gave it a 10. All natural premium ground chicken which was sweet Thai-style flavored with garlic, shallots, ginger and soy sauce. Sautéed the chicken and when almost done, I added frozen Trader Joe’s spiral carrots and covered for 7 minutes. And for the last 3 minutes I added fresh spinach. It was delish! Mighty Spark is my new favorite company!!! For every product you buy a meal is donated. Eat healthy and give back love it!
Breakfast to go.... or in my case more likely to be a snack during the day. I have coconut yoghurt topped with home made gluten free granola and dried apples .
I used to be really good with my nutrition but slacked off for a bit and now getting back into it. I spend quite a bit of time researching recipes, switching them to suit me to make sure I'm getting the fuel my body needs and not feeling like I'm depriving myself of tasty meals. .
All that said did some meal prepping and baking over the weekend so I'm all set with healthy meals this week. .
Something that every #triathlete has been through at least once
4 397 October, 2019
@serenamarierd has some pretty inspiring things to say here. #Repost@serenamarierd with @get_repost
Throwback to yesterday’s #bayridgehalfmarathon !
This has been a weird year of running for me. I’ve gotten slower and it’s both awesome and frustrating. Here’s the deal: My focus, my attention is no longer consumed by running, but instead by serving ✨you guys! I’m counseling more 👭, teaching more👩💻 & helping more of you lose weight👩🏼🌾, run faster 🏃🏻 and feel better. And, honestly, that fulfills me and brings me joy even greater than a PR (I KNOW HOW IS THAT EVEN POSSIBLE?!)
So yes, the result of working more has been less time in the gym, less time running, & ultimately slower race times. It’s my fault & I accept it.
So here’s to yesterday’s race. I felt strong, my endurance capacity is great RN and I’m sore today which means there’s room to become a fitter and better athlete. That’s a great thing cause I’m HERE FOR IT. 🙋🏼♀️🙋🏼♀️🙋🏼♀️
But more importantly, my mindset this race was SO GOOD 😊 . I visualized how hard but awesome the end would feel. I repeated to myself “I can do this,” 💪🏻 instead of beating myself up for being slower. Yesterday was a win💥😊 because I handled the race with an immense amount of self-love and understanding. I’m finally learning to treat myself the way I teach my clients to talk to themselves. 🌈🌈 This is major progress for me!
Ok. I really want to delete this. It’s hard to be so vulnerable and I feel like I’m full of excuses (and I am, but it’s cool with me.) AND this is the power of running. We set out from the starting line and we grow, we change, we evolve just from the start to finish of one race🏃🏽♀️