Caramel Apple Cool Down Smoothie

Caramel Apple Cool DownIf 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. Not only do they contain plenty of antioxidants but Granny Smith apples are slightly higher in potassium than other varieties. By the way, eat the skin (only if organic) also since it contains a high amount of vitamin content.

Ingredients

1 cup unsweetened almond milk

1 organic Granny Smith apple (cut into 4 pieces)

4 soaked and pitted Medjool dates

½ Cup raw  organic baby spinach

1 Tbsp. honey

1 scoop BodyHealth Perfect Greens Formula – apple flavor (use code HITZ10  for 10% off your order)

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2-3 ice cubes

Blend all ingredients until smooth

*Training Tip

Similar to a warm-up, a cool down is essential after a hard workout or race in order to loosen muscles and help rid the body of lactic acid. I generally like to do a solid 1-2 miles of very easy running post-race or workout. A cool down will allow your next run to feel even better!

A Colorado Springs Running Coach with a Passion to Help Others

As 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, I had noticed my weight creeping upward with each passing year. At that time, I could barely break 30 minutes in the 5k. In 2006, I specifically recall my wife talking me into running a local 5k race and every step was miserable. Upon finishing, I crumpled onto the cold asphalt and thought I was going to die. The searing pain in my lungs wasn’t something I wanted to sign up for again anytime soon. I was horribly out of shape and I knew it.

It wasn’t until the spring of 2008 that I decided to take up running again after nearly 20 years away from the sport. I eventually caught the “running bug” and haven’t looked back since.

With each passing year, I’ve continued to learn and grow as a runner and even became a Colorado Springs running coach.

I can still hardly believe the guy on the left (picture below) transformed into the guy on the right.

Colorado Springs running coach

LEFT: The guy on the left was 32 years old and weighed 207 pounds with a high percentage of body fat.

RIGHT: The guy on the right is a 43 year old National Class masters runner and Colorado Springs running coach, weighs 155 pounds and just recently ran a near personal best of 16:33 at a Turkey Trot 5k.

Over the last few years, I’ve also had the privilege of helping others reach more of their potential as runners. I enjoyed coaching so much that I decided to become USATF Certified and put more time into studying this incredible yet simple sport. Being a Colorado Springs running coach has given me the opportunity to meet and interact with runners of all levels.

So whether you’re near the front of the pack or toward the back of the pack, I believe I can help you squeeze out more of your ability! How do I know this? I’ve been there myself and know what it takes to improve. It’s not an overnight process but with hard work and consistency, you’ll also see your running improve and reach goals you never thought possible.

I’d love to chat with you over coffee about your goals and share some ideas that could help you improve your running, no strings attached.

To schedule your FREE 30 minute coffee consultation in the Colorado Springs or surrounding area, please fill out this form

Here’s to achieving new breakthroughs!!

CocoMint Christmas Cheer Smoothie

Christmas smoothieBaby, it’s cold outside! But smoothies can be enjoyed all year round. Here’s a seasonal smoothie recipe from my book Smoothies For Runners 2.0.

This is a great recipe to bring out during the Christmas season with mint being a constant theme. The fresh peppermint leaves will ensure that this is technically a green smoothie. Peppermint has long been shown to be a remedy for indigestion or an upset stomach. This herb also aids in breathing (a benefit for runners) and can help relieve symptoms of colds related to allergy. Take a deep breath and enjoy!

Ingredients

1 cup vanilla or chocolate coconut milk, depending on your
preference
8 fresh mint leaves
1 frozen ripe banana
1 scoop Garden of Life® Smooth Vanilla Organic Plant Protein
1-2 drops Peppermint oil extract (optional for stronger mint
lovers)

Blend all ingredients until smooth

*Training Tip

For whatever reason (weather perhaps?), many people seem to have the idea that a good time to take it easy with training is around the holidays. In my opinion, this isn’t always smart. Not that you have to train like a maniac during this stretch but it’s a good idea to still stay consistent. Slacking off too much will lead to a loss of heart (cardio fitness) and an increase in weight. We all know it takes a lot longer to gain that precious fitness than it does to lose it. It also takes more effort to lose those stubborn pounds than it does to gain them.

It’s really easy to get out of our routines around the holidays but staying consistent in our exercise habits can help us stay strong mentally and physically. My wife knows how important my daily run is to my overall state of mind and gladly sends me out the door.

Merry Christmas to all and to all a good run!

Cinnamon Roll Recovery Smoothie

For you smoothie lovers, here’s a quick video we did while making the Cinnamon Roll Recovery smoothie. It’s basically a cinnamon roll in a glass!

You can find this recipe along with 23 more delicious smoothie recipes in my latest book Smoothies For Runners 2.0.

 

**If you’re looking for a powerful recovery aid for those intense workouts or races, look no further than PerfectAmino by BodyHealth. I’ve been using this quality Amino Acid supplement for the past couple years and I also recommend it to those I coach. Give it a try by using code HITZ10 for 10% off your order at BodyHealth.

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Lose Weight…Not Energy

Low Fuel

Many endurance sports reward lower weight. But sometimes losing weight can cause you to feel weaker than you did when you were heavier, simply because you’re running on fumes.

If we cut back on calories but maintain our workout schedule, our fuel tanks are going to be running low. Simply put, glycogen depletion can lead to a loss of pure power & energy.

It’s important to time your fueling properly—and consume the proper fuel—to prevent that from happening. Here are six tips to help you run strong while working toward your ideal training & racing weight, regardless of your body type.

Tip #1: Eat to Run

Quality runs and high-intensity workouts will help you lose weight, so you don’t want to sacrifice your performance during these key sessions. Fuel your workouts and cut back during the rest of the day.

That means topping off your tank with a 150 to 200 calorie snack that will provide sustained energy, such as a Larabar, banana with peanut butter, or a light smoothie. If you’re planning to be out for more than 90 minutes, take extra hydration which might include Nuun tablets or Hammer Heed mixed in your water bottle.

Afterwards, have some recovery food available. My personal go-to recovery is a scoop of Garden of Life protein mixed with water in a shaker bottle. It’s 15-20 grams of quality protein that provides my body with immediate rebuilding material.

When possible, time your run so you finish around mealtime. That way, you can just eat as you normally would when finished. Sometimes my wife will have a good breakfast ready and waiting for me upon returning from my long run.

Tip #2: Pace Your Weight Loss

Gradual weight loss will be less disruptive to your training and ultimately less draining than trying to lose a lot quickly. If you’re aiming for significant weight loss, you have to be fine with the occasional failed workout.

I’ve had many high-intensity workouts where my body simply fell short on fuel yet I was still able to finish most of what I had planned. When this happens in training, it’s not a big deal. If it happens during a key race, you may fall short of your goal. This is why it’s important to make sure you have a full tank before that big race.

Tip #3: Eliminate Empty Calories

If you’re running a lot, including racing, and trying to cut weight, you need maximum nutrition with little fluff. That means cleaning up your diet to avoid empty calories.

I enjoy a tasty craft beer from time to time but when I go into lean mode, this is one of the things I cut out. I sometimes refer to beer as “liquid fat” due to its high empty calorie content – a whopping 7 fat calories per gram!

These are things most of us know (heck, even kids know it), but it’s also important to cut out chips, cookies, donuts and soft drinks which are all filled with empty calories. “Empty” means they’re void of any dense nutrition. It’s like filling your car with watered down fuel.

Aim for high quality, real food such as fruits, vegetables, quality carbohydrates (i.e. brown rice, sprouted grain bread), high quality protein sources (i.e. wild caught salmon), and healthy fats (i.e. avocados) as they come in whole foods. I try to get a large green salad with lots of variety everyday if possible.

Tip #4: Increase Protein

Weight loss puts you in a catabolic state so it’s important to take in extra protein to prevent unnecessary muscle loss. Losing muscle will only hurt your running performance.

Research shows that people who eat diets that are rich in protein maintain their lean muscle mass which you need to turn those legs over. This is possible even as you’re trying to lose extra fat.

This is another reason I like having a good quality lean protein powder on hand like Garden of Life. By throwing a scoop in my shaker bottle twice a day between meals, I’m adding an extra 30-35 grams of protein at a cost of only 200 calories. That’s what you call nutrient dense!

Tip #5: Go to Bed a Little Hungry

If you’re looking to maintain fitness while losing weight, go to bed a little bit hungry. It won’t kill you and it’s an easy way to lose a pound a week. In times where I go into lean mode, I typically have a rule of not eating after 7:30pm. If you must eat something after that time, stick with a piece of fruit like an apple or an orange which is low calorie and high fiber.

Tip #6: Make Sleep a Priority

Shortchanging sleep puts your body in a constant state of stress, which increases stress hormones like cortisol which promote fat storage and make it that much harder to drop those pesky pounds. This effect can be even more pronounced if you don’t get enough sleep while also trying to lose weight.

Cutting calories has already put extra stress on your body, not to mention the extra training. Don’t add more stress if you can help it, or you risk overtraining symptoms and a lowered immune system.

Here’s to staying lean and mean on the roads and trails!

 

**If you’re looking to lose a few stubborn pounds without losing valuable muscle mass, look no further than PerfectAmino by BodyHealth. I’ve been using this quality Amino Acid supplement for the past couple years and I also recommend it to those I coach. Give it a try by using code HITZ10 for 10% off your order at BodyHealth.

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