Flexibility and Fuel for Warriors. Yoga for Sports. Recovery for Athletes. Peak Performance. Super foods. Inspiration. Green Smoothies. Clean Eating. Healing with Nutrition.
If you train hard but drop the ball when it comes to stretching and eating well, you might be surprised with what happens when you take out the garbage and add in recovery training.
Flexibility is Power! www.flexiblewarrior.com
A few weeks ago I went to the Ravens game and my husband ate the standard football fare of fried chicken nuggets, French fries with some random dipping sauce and of course beer. Lots of beer.
He was sick in his stomach for a good 24 hours post game. He often jokes that I've "ruined him"... He prefers to eat the good, healthy, clean food I cook for him! He realizes more than ever how much better he feels with good food... And how bad he feels with crappy food.
Since it's post Thanksgiving and the pre Holiday rush is on, everyone could use a boost to their immune system. And since 70% of our immune system lies in our digestive tract, we need to eat well and add in lots of probiotics. Thankfully that's easier and more delicious than ever with KeVitas new Master Brew kombucha drinks!
Now that I'm in health coach / nutrition school I'm experimenting in the kitchen and cooking even healthier! So today when my fave Olympian / former yoga client came over to watch the Ravens game I decided to create some healthy game day food....
... Super Food burgers and turmeric veggie quinoa! Aside from feeding a former Olympian, I was extra motivated to make foods with anti inflammatory properties since I just had just run a hilly 8K the day before and was feeling a little achy and sore.
Super Food Burgers:
1 sweet potato, grated
1 carrot, grated
1 cup kale, chopped
1/4 cup parsley, chopped
1 pound grass fed beef or venison
2 organic eggs
1/2 cup oatmeal
2T mustard
1/4 teaspoon cayenne pepper
I grilled them but you can fry or oven bake. If you're gluten free put it on a bed of greens with mustard and olive oil. Otherwise a big kaiser roll is great. The super food burger is a new football food fave!! And combined with the KeVita Komucha... I was wishing they sold stuff like this at the stadium... No one would go home feeling bloated and exhausted.
Stay healthy this holiday season! I committ to 10-15 minutes of yoga a day, eating super foods and I am addicted to KeVita Master Brew Kombucha probiotic drinks to keep my digestive tract and immune system healthy! Cheers!
This is HUGE - my first recipe post! This is not really 'fuel for warriors' but even warriors need to get into the holiday spirit!
I am no chef. I mean, I cook all the time and lately more so than ever since I started health coach school with Integrative Institute of Nutrition. But honestly, cooking is not my greatest strength ... but like all things, with practice and patience we get better over time. And now for me to post a recipe I created... Well this is monumental :)
Coming into the Holiday season I had a little goal of creating a healthier version of my fave Bourbon Ball cookies which traditionally are made with vanilla wafers and corn syrup. The funny thing is I'm not even a drinker but I have loved Bourbon Balls since I was a kid (my Dads favorite too so guess there's an emotional attachment there too like so many Holiday comfort foods).
Last night while prepping for a small dinner party (with a CSA farmer and a health coach who teaches raw food cooking classes - No pressure ;) I decided to make a raw cacao pie for desert - An awesome recipe I found on Mind Body Green in the summer. But I was out of dates and I didn't feel like running back to the store so creating a crust without my standard date and walnut combo was my first challenge.
Once I figured out a crust and started on the filling I had the AH HA moment to switch out the water for ... BOURBON! I wasn't sure if could set right but sure enough it turned out perfect and was a huge hit at the dinner party.
So now I wanted to share the recipe since it's a festive holiday desert and way healthier than the average pie!
Crust:
1 1/2 cups Cashew or Almond Meal (I used a combo of both that I got at Trader Joe's)
3 T melted Coconut Oil
pinch of sea salt
1/4 t baking soda
1/2 t cinnamon
1/4 t ginger
1T maple syrup
Mix together nut meal with baking soda and spices. Mix together coconut oil and maple syrup. Blend all ingredients and press into a pie pan. Bake at 350 for 20 - 25 min. Let cool.
Pie Filling:
1 Cup raw cashews, soaked overnight
1/2 cup coconut oil (melted)
3T raw cacao powder (I used Navitas Naturals)
1/4 Cup raw honey
1/4 Cup Bourbon (I used Makers Mark)
I have a Vitamixer so simply put all ingredients in the blender for about 3 minutes until smooth. But you could use a mixer or regular blender. Poor into cooled pie crust and refrigerate for a good 2 hours. I put mine in the garage to chill since our fridge was maxed out. It was a little hard to cut fresh from the cold garage so I'd suggest letting it sit at room temperature while you have dinner since the coconut oil firms up and makes it tough to cut.
And by the way, one of my dinner guests made a raw pumpkin pie and everyone decided to have a small slice of each and the combo of pumpkin, bourbon and chocolate was ridiculously delicious. And most had a little after dinner bourbon with desert, so no lack in holiday joy.
OK. Hope you'll try my recipe and let me know what you think! Happy Thanksgiving!
Several years ago I was training for a 10k race and developed plantar fasciitis. If you've ever been sidelined with an injury you know how frustrating it is!
As a yogini I try to listen to my body and the messages it's sending me but in this instance I failed to acknowledge the little twinges and warning signs leading up to the excruciating pain that comes with plantar fascitis. So I ended up not being able to run for a good 4 - 5 months...
And that's when I started adding foam rolling into my stretching and doing self foot massage with tennis balls and a frozen water bottle. I became so hooked, I started teaching foam rolling in my Yoga for Athletes classes, and even in my Spinning and boot camp classes. Everyone looked forward to the "hurts so good" benefits of foam rolling that I even ended up filming a DVD so I could share the joy of foam rolling with even more.
Yes injuries truly stink but I try to be grateful for even the set backs because it's all a learning experience and I believe enduring and recovering from that pain has blessed me with knowledge that I can share with other runners as well as empathy, compassion and a new understanding of self care and how to stay healthier.
I'm sure you already know that the time you spend training is only half the battle. As an athlete, your performance is directly related to staying injury free, the quality on your nutrition plus how well you recover. If you're not putting attention into self care and recovery it will eventually hold you back.
On December 6th I'll be teaching a Foam Roll and Stretch charity class at Charm City Run in Timonium. 100% of the donations for the class will go to Back On My Feet in Baltimore, an organization that inspires men who are currently homeless to incorporate running to feel more uplifted, inspired and to create an upward spiral that will positively affect all areas of their life including employment and independent living. This is true flexibility and resilience in action.
If you can't make the class but want to support the cause and feel the benefits of foam rolling and stretching you can DONATE $15 FOR A DVD at any Charm City Run location. See flyer for details or email me are karen@flexiblewarrior.com
As we head into the winter season, it's a great time to incorporate more cross training with Yoga, Pilates and Foam Rolling! Have a great off season.
With the kids back in school, it's a great time to recommit to your running and fitness goals. Below are some tips to help you stay flexible and recovered leading up to their fall race. Whether you're running your first marathon, half, a triathlon, a 10K or a 5K... Whatever the distance, it's all relative and runners invest a lot of time, money and energy into their training. So during the taper down weeks, when you have a little more free time, you can try a few of these FREE yoga-inspired tools to prepare for your mind and body for your best race day...
Here is your top 5 Pre Race Calm checklist:
1) Set an Intention. How do you want to feel on your race day? Why are you running? Who can you thank for supporting you on your journey? Remember the quote "Worrying is praying for what you don't want" so keep your Intention positive.
2) Keep it simple. If you've already been practicing yoga during your training, fine - take whatever yoga class your body is used to. But if not, now is not the time to be adding new training into your program. Look for formats that are geared toward runners and are more restorative. Wait until the off season for the more challenging classes.
3) Practice Breathing and / or Meditation. Learning to improve the quality of your breathing can make a huge difference in your performance and can create that calm, focused energy you want for your race day. Consider taking a Pranayama or Meditation class at a local studio. If you can't get to a studio, here is a very short breathing practice you can try at home...
4) Fuel your Prana (life force energy). Every cell in your body will thrive if you consciously fuel and nourish it. Book a massage a week before and after your race day. Eat nutrient-dense foods! Drink a green smoothie or try some wheat grass shots. Self-care and honoring our body is so important and will speed your recovery too. In addition, be sure to sleep well and HYDRATE! It sounds so obvious, but in our busy world these simple things get skipped.
5) Put your legs up the wall?! Yep. But this one is for AFTER your race... One of the poses I love most for runners is Legs up the Wall pose. It's so simple yet so effective and restorative to invert your legs after a long run. If you're not sure how to do it watch the following segment which includes a few other gentle, restorative poses...
6) Book a massage or try Self-Massage with a foam roller or myofascial release balls can extend the life of your massage. These inexpensive tools can be used before you stretch to help loosen up tight tissue. You can use a lacrosse ball or tennis ball but I prefer The Pinky Ball. Here is a short segment you can try with the myofascial release ball...
And lastly, run with a high heart! In yoga Mountain pose is all about good posture, alignment and an open, lifted heart always lifts the spirits. Sometimes I imagine a string is pulling me forward from my heart. Sounds weird but boy does it help me get up hills! When we fatigue, the posture slumps and the chest caves which restricts breathing.
If it gets tough, think of one of my favorite old school run playlist songs... "When the mountain is high, just look up to the sky. Ask God to teach you. Then persevere with a smile! Once you dig in, you'll find you're coming out the other side. And once you dig in, you'll find you have yourself a good time." - Lenny Kravitz (Dig in)
Enjoy some self-care. You deserve it! And the more you fill your cup and fuel your Prana, the more energy you'll have to give on your race day.
P.S.
I have a friend (Ian Wasti)
who has created his own adventure endurance event this fall. But instead
of raising money, he is raising acts of kindness! My "act" is a yoga fundraiser class next spring for the MD SPCA...
You'll downward dog WITH your dog and all proceeds will go to support
the animals. I also want to collect used yoga mats to donate to the dogs
(they make nice cushioning for the animals). It's not too late to donate an act and support his event.
We can live...
weeks without food and
days without water but
only seconds without AIR
Sit up tall. Lift your heart. Take a deep breath in. Exhale. Ahhh... feel better already right?
I don't know about you, but I feel completely different after I run, walk or hike outdoors when I get fresh air and sunlight. Add a green smoothie or fresh juice to it and WOW! There is no drug in the world that can do that.
That's Prana.
Prana is a Sanskrit work meaning life-force energy. It has many definitions but basically it is the vital life-giving force that runs through all living things and comes from elements in nature like the sun and the oxygen we breath.So simple yet so complex.
Oxygen is the most valuable nutrient we can take in. Yes clean water and quality food is essential as well but often we miss the importance of oxygen. It both calms and energizes us. It nourishes and sustains us. It fuels our Prana.
If you're an athlete, practicing good breathing techniques can improve
performance, help to block out distractions and help to focus the mind. Here is a quick and easy video to practice getting calm and
centered with breathing before a race or game day...
So if you're feeling sluggish or stressed, take a break from your busy day, plan a hike and get outside this fall and BREATHE in some fresh air and Prana. Unlike most of the products and gadgets we buy to improve our health, air is free and it's absolutely transformative when you combine it with other healthy living choices.
I'm a big believer in Karma. Even as a kid I remember feeling this sense of what you give you receive. It brings me a lot of peace knowing that all I need to do is be kind, compassionate and true to myself and the rest will take care of itself. This is especially freeing when someone does something that isn't very kind... I'm
Able to let it go (and sometimes even send them love although that's definitely a work in progress) because I know the universal principle applies and it's not my place to interfere or waste my energy on trying to make it right. Because as Oprah so eloquently says..."What you give ... BAM ... Comes right back." I love that.
Over the last two years I've started to incorporate the One Word movement and each January choose a word for my year. Last year I chose JOY and I was blown a day with the way joy flowed to me in the most special and unique ways that I didn't ask for or plan on specifically... It just seemed like things that brought me great joy kept happening. So much so that I wanted to use the same word in 2014!
So when it came time to pick my word for this year I struggled but one day as I closed one of my yoga classes with a reading about "Light" saying to my students "The light within me honors that same light that is within you, Namaste" I knew I had my word... Light.
I'm not a big New Years goal writer anymore. I used to write long lists of specific goals years ago but now the One Word practice is my ritual and I just trust that whatever word I chose will shape my year. Little did I know that choosing Light would bring me to DC for Oprah's The Life You Want Weekend. But here I am, surrounded by thousands of other soul seekers on a journey to get inspired and fill my cup so full that it spills over.
In a random turn of events (is anthing random?) I got invited to join two friends for this incredible event that included transformational trailblazers Mark Nepo, Elizabeth Gilbert, Rob Bell, Iyanla Vanzant and of course Oprah! Other inspiring appearances by Paralympic althlete Amy Purdy and Soul Cycles Angela Davis, both of which knocked my socks off. All weekend I was filled with great emotion, laughing and crying and as I sit here in my hotel room on Sunday practicing a short meditation as the sun rises, I realize I've been so blessed with LIGHT this weekend. It's my own personal Super Soul Sunday!
So I'm sending out love and gratitude to Oprah and all her transformation trailblazers for opening my eyes and my heart to Light this weekend. And to my precious girlfriends for blessing me with a gift that is beyond measure. Together we will continue on the jouney to support each other on The Life We Want.
Namaste. The Light within me honors and acknowledges that same Light that is within you.
Samasthiti (also known as Tadasana or Mountain Pose) is standing tall, aligned and in balance. When repeating Sun Salutations, I've heard Samasthiti described as "begin again". And although we think of January and the New Year as the ideal time of starting over and setting goals, there is something about September that feels more appropriate for resetting goals and Intentions.
The summer time is so fun and yet can be so unsettling. We get off our regular routine, traveling and forget all about whatever goals and visions we had in January. We live for the moment and soak up the long blissful days of summer. Ah... it's so awesome! But then it's over.
So I invite you to take some time to re-evaluate. To look back to the goals and visions you had at the beginning of 2014. To look ahead for the next four months. To look at your schedule and how you can tweak it to take out what isn't serving you and to add in the things that get you closer to where you want to be. Set some S.M.A.R.T. goals (Specific. Measurable. Attainable. Realistic. Timely.) Why do you want what you want? Who can help you get there? When can you make time for yourself? Where do you see yourself on Dec 31st? How do you want to feel? What are you waiting for?
I'll open up my journal and share a few of my goals...
1) Self Care - Do at least one thing weekly that brings joy.
2) Run 3x a week to train for my fall 5 miler (speed is not my goal - Enjoying the race journey is :)
3) Experiment in the kitchen! Make at least one new recipe or try one new food each week.
4) Business Plan. My nutrition / health coaching school has my wheels totally turning about what's next. By Dec 31st I'd like some more clarity and create a business plan. Gulp.
What are your greatest challenges? What is holding you back from your goals? If you've gotten off track this summer, what can you do to get back on it?
So, as we enter the many joys of fall... football season, back to school, wine festivals, colorful hikes, bike rides and fall races I encourage you to take a few minutes to quietly contemplate how you want to close out 2014... Sign up for a fall race, take a pottery class, buy tickets to watch your favorite team play and of course hit the local farmers market and take some yoga ;)
