Pumpkin Pie PR Smoothie

Pumpkin Pie smoothieAs fall approaches and temperatures begin to gradually cool, this smoothie recipe will aid recovery while also helping ring in “pumpkin everything” season.

Smoothie Description

If you’re like me, you don’t really get tired of pumpkin pie at Thanksgiving time. With this smoothie, you satisfy that pumpkin pie craving while still getting some great nutrition. Pumpkin (along with most squash) is an excellent source of vitamin A which aids vision, especially in dim light. This is a good thing when going out for that evening trail run. Though bananas are widely touted for their potassium content, pumpkins contain even more of this electrolyte-restoring nutrient! Consider this recipe a nice recovery “dessert” after a run.

Ingredients

  • 1 cup vanilla almond milk
  • ½ cup pumpkin puree
  • ½ frozen banana
  • 1 scoop PerfectAmino Power Meal Natural flavor (Use code HITZ10 for a discount)
  • ½ tsp. pumpkin pie spice (or cinnamon)
  • 2-3 drops regular or vanilla crème liquid stevia (careful, a little goes a long way)
  • 2 ice cubes

Blend all ingredients until smooth

Training Tip

Whether you’re training for a PR (personal record) in the 5k or the marathon, it’s a good idea to set your sights on that goal at least 12-18 weeks in advance in order to train adequately. Though you can’t control things like race day weather, you certainly can control your diet and training. As you continue to get faster, PRs will become more difficult to achieve and require attention to detail. Keeping a running log will also help you review what you did for your last PR and give you an idea of what needs to be tweaked in your next training cycle.

*Check out CJ’s book Smoothies for Runners 2.0 on Amazon for more delicious smoothie recipes

Key Lime Strides Smoothie

Key Lime Strides SmoothieAs the weather begins to get warmer around the country, a cool, refreshing smoothie sounds better and better! The following smoothie recipe is like Key Lime pie in a glass.

Smoothie Description

As you start sipping on this refreshing smoothie, you may start to imagine yourself taking in the sunshine and warm breeze of the Florida Keys. No problem, savor the moment! Limes, like all citrus fruit, are a great source of vitamin C which supports our immune system. It’s interesting to note that in several villages in West Africa where cholera epidemics occurred, the consumption of lime juice during the main meal of the day was found to protect against the contraction of cholera. The healing properties of lemons & limes have also been shown to alter or slow down cell division within the body, including cancer cells. Pucker up and enjoy!

Ingredients

  • 1 cup plain or vanilla coconut milk (sweetened or unsweetened)
  • 1 5.3oz cup So Delicious® Key Lime or plain yogurt alternative
  • Juice squeezed from 1 key lime or regular lime
  • 2 Tbsp. shredded coconut
  • 1 graham cracker sheet (optional)
  • 2 drops regular or vanilla crème liquid stevia (careful, a little goes a long way)
  • 1 scoop BodyHealth Cool Lime flavor PerfectAminoXP powder (use code HITZ10 for a discount)
  • 2 ice cubes

Blend all ingredients until smooth

Training Tip

Just like a dash of fresh lime juice can add some punch to a recipe, so can strides add a punch to your running. A stride is simply 15-20 seconds of running at mile to 5k race pace. I recommend inserting strides into one or two of your weekly easy runs, either in the middle or at the end of the run. I personally like to add five 20 second strides toward the end of an easy run while my legs are nice and warmed up. Each stride is followed by 20-30 seconds of easy jogging. Strides help keep our legs sharp and tuned for speed by activating some of the fast twitch muscle fibers. Simply put, strides will add a little zest to your running!

*Check out CJ’s book Smoothies for Runners 2.0 on Amazon for more delicious smoothie recipes

CJ’s Lessons Learned – Biting Off More Than I Could Chew

FacebookTwitterPinterestemailAs some of you know, I picked up running again in the spring of 2008 after almost twenty years away from it. After finishing Ultramarathon Man: Confessions of an All Night Runner by Dean Karnazes, I was ready to start training for a 100 miler! No sweat, right? I remember how humbled I was after […]

[Continue reading…]

Choco-Caramel Almond Delight Smoothie

Choco-Caramel Almond Delight Smoothie

FacebookTwitterPinterestemailChoco-Caramel Almond Delight Smoothie With summer come those rising temperatures that leave us sweating buckets. Here in Colorado, we’ve already experienced quite a few 90+ degree days and we’re just finishing up June! I know, I know. Those of you in Texas and Florida are now rolling your eyes due to the fact that you’re […]

[Continue reading…]

Tabata Training: Short…But Truly Sweet

Tired runner

FacebookTwitterPinterestemailHave you heard of Tabata training? If you’re short on time and looking for some training that yields the most bang for the buck, look no further than Tabata. Tabata training, named after Dr. Izumi Tabata, goes back to a 1996 study in Japan where subjects alternated between 20 seconds of ultra-intense exercise followed by […]

[Continue reading…]

Juicing: A Great Way to Boost Nutrition Around the Holidays

CJ drinking juice

FacebookTwitterPinterestemailRecently, my wife and I watched the award-winning documentary Fat, Sick and Nearly Dead for the second time since it released over 10 years ago. In the film, Joe Cross, an overweight Australian business man sets out to live on fresh fruit and vegetable juice for 60 days to see if he can reverse his […]

[Continue reading…]

Caramel Apple Cool Down Smoothie

Caramel Apple Cool Down

FacebookTwitterPinterestemailIf you’re a fan of caramel apples, this is a smoothie recipe you’ll want to try. This recipe also reminds me of the Caramel Apple Pops that Tootsie Roll makes…but with much healthier ingredients (and no weird chemicals added). Apples are a great source of dietary fiber which helps bind up waste throughout the body. […]

[Continue reading…]

The Importance of Sleep for Runners

The Importance of Sleep for Runners

FacebookTwitterPinterestemailDo you have trouble sleeping? Find yourself tossing and turning throughout the night? Do you wake up in the middle of the night only to have difficulty falling back to sleep? There’s just no getting around the importance of sleep for runners. Unfortunately, many people could answer yes to one or more of those questions. […]

[Continue reading…]

Oatmeal Protein Balls

Oatmeal Protein Balls

FacebookTwitterPinterestemail I thought I’d share this easy recipe for oatmeal protein balls with you! As runners, we’re always on the lookout for healthy yet satisfying foods that fuel our runs and aid in our recovery. The following recipe is one that my wife Shelley stumbled across and decided to make a couple days ago. I’ve […]

[Continue reading…]

A Colorado Springs Running Coach with a Passion to Help Others

Colorado Springs running coach

FacebookTwitterPinterestemailAs a Colorado Springs running coach, I’ve had the wonderful privilege of working with a variety of runners who have incredible “before and after” stories. In this post, I’d like to share my own story of transformation which fuels my passion to help others write their own story and achieve their running goals. For me, […]

[Continue reading…]

Click Here to Discover 6 Proven Practices to Help You Run Faster