Author Archives: jruff81

Spirit + Strength: Use Yoga To Take Your Training to the Next Level

Think you’ve got to reserve yoga just for rest and recovery days?

Think again. 

Despite common misconceptions — i.e. that yoga’s purpose is simply to ease tension and melt away stress (although there’s most definitely a time and place for that variety) — a brisk, flowing session can actually do more than help you find your zen; it also improves digestion and circulation, builds lean muscle mass and helps increase your overall metabolic rate.

That’s fantastic news for weekend warriors. But it’s even better news for athletes who not only want to hone strength and flexibility, but also develop proper diaphragm use and breathing biomechanics, get back into alignment and discourage compensation patterns, as well as concentrate on activating specific muscles that have become inhibited.

“Yoga can be an incredibly beneficial practice for any athlete,” says Anabel Capalbo, a yoga teacher, spin instructor and Ironman triathlete. “A consistent yoga practice builds strength and stability, while also working to increase our body awareness and alert us to any weaknesses that could lead to injury.”

And instead of viewing yoga solely as a static practice, Capalbo says it’s helpful think of it as a moving mediation, a time for you to be present and become more aware of your body, your mind and forging a deeper connection between them.

“Not just physical, yoga turns our focus inward and towards our breath, teaching us to find a strong sense of peace and calm when on the mat. For athletes, that ability to turn towards breath and to find strength can be somewhat of a secret weapon,” says Capalbo.

Here’s a sample sequence that can help increase balance, flexibility and strength — not to mention up your athletic game, as well.


Source: Fix.com

Do you use yoga as part of your training routine? 

Give Your Body a Natural Tune-Up with Turmeric

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Growing up, I remember my mom always experimenting with one superfood or another. Whether it was flaxseed, papaya pills, pomegranate seeds, blueberries, wheat germ, spinach, dark chocolate or garlic — you name it, we tried it in the name of achieving optimal health.

So it should probably come as no surprise that the apple didn’t fall far from the tree. As much as I like to “eat the rainbow” and get an array of nutrients and vitamins through my diet, I’m not opposed to giving Mother Nature a little leg up every now and then with whatever natural remedy is all the rage.

This is why turmeric is the latest supplement to pique my interest. Well, more specifically, curcumin — the antioxidant found in turmeric.

Turmeric Root

Used for thousands of years as a spice and medicinal herb in China and India, turmeric is a distant relative of ginger. Not only does it give curry and mustard their bold yellow colors, but it’s been long used to support healthy digestion, promote cardiovascular health and support the immune system.*

Usually, I take daily turmeric supplements in pill form to ensure consistent consumption, and I was in the process of mulling over a post on the topic when Gaia Herbs reached out and asked if I’d like to try their new TurmericBoost products as an alternative. Um, yes!

I say “alternative” because instead of a pill it’s a powdered mix that’s flavored with vanilla and chai spices with no added sugar or flavorings. It comes in two varieties, Restore and Uplift, both of which contain concentrated turmeric extract to support a healthy inflammatory response with black pepper to aid in absorption, along with a prebiotic blend to support intestinal flora.*

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I’m not gonna lie, I was a little worried about mixing the turmeric directly into food; especially because it has a powerful smell. But I knew there was one way to test it for sure — in one of my now-infamous shower smoothies post-ride this past weekend.

So here’s what I whipped up, using my immersion blender:

  • 1 frozen banana, quartered
  • 1 scoop of your favorite protein powder
  • 10 ounces unsweetened almond milk
  • 1.5 tsp Gaia Herbs TurmericBoost: Restore

Simply blend all ingredients until smoothie reaches your desired consistency. Prepare with a handful of ice cubes if you like it thicker and colder. Pour into a glass, and enjoy!

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With a warm, bitter flavor and a mild fragrance slightly reminiscent of ginger, the turmeric blended seamlessly into my smoothie. In fact, with the addition of the vanilla and chai spices, it reminded both Ben and I of one of our favorite holiday drinks: eggnog.

This one went over so well in the husband taste test that I’m excited to try Gaia’s other turmeric recipes here. The Pumpkin Chia Pudding and Overnight Oats look especially interesting because I’m always looking for healthy, grab-and-go breakfasts after my morning workouts.

Now, the disclaimer: Always be sure to check with your doctor before you start mixing herbs and medicines so you don’t experience any adverse side effects.

Turmeric is known for being potent and playing well with others, so it might be something worth looking into if you’re searching for a more natural way to support your health and facilitate recovery.* Here’s a handy guide (below) with some additional information on turmeric’s health benefits, side effects and cautions if you’re interested in learning more.

Totally Turmeric: Your Complete Guide to Turmeric
“Totally Turmeric” on Health Perch

Why Gaia Herbs, in particular? Well, just as I like to shop at local farmer’s markets so I know where my produce comes from, I like the same level of detail when it comes to herbal supplements.

Every product manufactured by Gaia has a “Meet Your Herbs” number printed on the label, which allows you to trace every aspect of the product ingredients. This includes where the plants were grown, production methods, laboratory test results of safety and purity, along with information about scientific research and traditional use of herbs.

If you’re like me and are conscious about what you put into your body, that kind of transparency is much appreciated.

**Enter to WIN** Gaia wants to know how you ‪#‎livelifebrighter‬: Show how TurmericBoost helps you live a brighter life for a chance to win the ultimate smoothie pack + tons of healthy weekly prizes. Click here for details and to enter!

Do you ‘spice’ up your recovery process with supplements? 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Disclosure: I received samples of Turmeric Boost and received additional compensation from Gaia Herbs for testing their product, but all opinions are my own.

Recipe: Zest Nutrition’s Lemon Yogurt Cream Pie

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When she’s not helping kiddos eat better by day as a registered dietitian or running around with Team LUNA Chix Portland Run on Monday evenings, Megan Fuetterer can often be found in her kitchen concocting some pretty amazing so-good-you-won’t-believe-they’re-actually-good-for-you recipes.

Case in point: this pumpkin pie, which landed her on the TODAY show in Joy Bauer’s “Too Good To Be Healthy” holiday pie competition.

Megan, along with her business partner Anna Rossinoff, founded Zest Nutrition, which is dedicated to helping women shed the guilt and overcome the struggle with food. Zest’s mission is to take a whole-foods approach to eating to support women in accomplishing health goals and truly loving their bodies, so they can spend less time in their heads and more time in their hearts.

This Lemon Yogurt Cream Pie that Megan created is one such example; she wanted a treat for breakfast one morning, so she whipped up something that’s sweetened with honey, nestled in a whole-wheat crust and packed with protein from a yogurt base. Go ahead, and indulge without guilt!

Zest Nutrition’s Lemon Yogurt Cream Pie

For the Crust

Ingredients:

  • 2 1/2 cups whole wheat flour
  • 1/2 tsp salt
  • 2/3 cup softened coconut oil
  • 1/4 cup cold water

Directions:

  1. Using a hand mixer, mix the flour, salt and oil together until you have good-looking crumbs.
  2. Add water and continue to mix. If your crust is too crumbly, continue to add water until you get the right consistency.
  3. Press crust into a the bottom and up the sides of a pie pan. You might have some leftover crust depending on how thin you make it.
  4. Bake your crust at 450F for 10 minutes. Let cool before adding pie filling.

For the Homemade Lemon Curd

Ingredients:

  • 3 eggs
  • Zest of 2 lemons
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1/2 cup lemon juice

Directions:

  1. Mix together eggs, honey and lemon zest in a nonstick saucepan or pot.
  2. Heat over low heat, then add coconut oil and continue to stir.
  3. Once melted, stir in the lemon juice.
  4. Cook over low heat, stirring constantly for about 5 minutes until it thickens.
  5. Let cool before adding to pie filling.

For the Filling

Ingredients:

  • 2 cups Greek yogurt (Megan recommends 2%)
  • 1 1/2 cup homemade lemon curd (recipe above)
  • 1/4 cup honey
  • 1/2 tsp vanilla extract
  • 1 1/2 tsp powdered gelatin
  • 2 Tbsp water

Directions:

  1. Mix together yogurt, lemon curd, honey and vanilla.
  2. Put the water and gelatin in a microwave safe bowl and let sit for 5 minutes. Then microwave for 10 seconds until gelatin is dissolved and immediately whisk the hot gelatin into yogurt mixture.
  3. Pour into pie crust, cover with aluminum foil and refrigerate for at least 6 hours to allow pie to set up.
  4. Add any toppings or garnish as desired…enjoy!

Megan’s secret to making this pie pop is the addition of homemade lemon curd, which is actually much easier to make that you’d think (I even added a few key limes we had on hand to give it extra zip).

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Ben and I couldn’t wait the full six hours for the pie to set, so we dove in after about four, topping it with fresh berries and devouring it as dessert.

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Of course, by morning it was even better — not only did the filling fully set, but the lemon-lime flavor also mellowed out a tad. Start your morning off with a slice and a cup of coffee, and you’re pretty much guaranteed a good day!

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Pie for breakfast: Yay or nay? 

Bright Idea: Summer Solstice Body-Weight Workout

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It’s almost the longest day of the year in the Northern Hemisphere (2015’s sumer solstice falls on June 21) where 15+ hours will pass between sunrise and sunset in parts of the U.S. and Canada.

That sounds, to me, like a great excuse to soak up the abundance of daylight and celebrate the start of summer than with an outdoor workout.

Round up your friends and family, and hit the local lake or beach for an hour of body-weight work while the kiddos can play!

Photo via BrendelSignature at English Wikipedia

Photo via BrendelSignature at English Wikipedia

Hint: If you’re not familiar with some of the moves listed, simply Google the term along with the word “exercise,” and you’ll be able to find a description or video of it in action.

And, as always, remember to perform the moves at a steady pace and use proper form!

How are you taking advantage of sunny days this summer?

My 7 Favorite Strategies for Slowing Down

Source: Huffington Post

Source: Huffington Post

Beware the barrenness of a busy life. ~Socrates

Now that I’m taking a short breather from training and racing, you’d think I’d have all this extra downtime with which to play, right?

Wrong. Somehow I quickly filled up all those extra hours — and then some. 

Granted, launching your own business isn’t exactly conducive to oodles of work/life balance, but being “busy” is something I’ve been pondering a lot lately.

Whether it’s with respect to work, relationships or just life, in general, I grow increasingly anxious as my calendar books out weeks in advance. Days fly by, to-do’s add up, appointments are made…and somewhere lost in that shuffle I find myself hoping that time will stop flying.

So I’ve decided that it’s time to take a stand.

Let’s rebel against our hectic schedules, reassess our priorities and take some time to actually enjoy the life we’re living instead of constantly looking ahead for the one we think we should have.

That’s not to say we should delete our social media accounts, pack up, head for the hills and live entirely off the grid; it’s more about eliminating the automatic ‘yes’ from our vocabulary and being mindful about how, where — and with whom — we choose to spend our time. It’s a precious resource, after all.

Wanna join me? I wrote previously about why I’m slowing down, but I wanted to talk a bit about how with some of my favorite strategies. Here are seven of ’em:

1. Do less. 

What sets successful people apart is not that they do a lot, but that they don’t do a lot. I’m making a conscious effort to try to filter out extraneous “stuff,” and deliberately choosing to focus instead on just a few important tasks to make meaningful strides instead of feeling like I’m running in circles.

2. Just breathe. 

Life coach, lifestyle guru and friend Ashley Paquin gifted me with an invaluable tool for bringing myself back into the moment. Her “5-2-5” breathing technique — breathe in for five seconds, hold for two, breathe out for five, hold for two, and repeat — works wonders by quieting the nervous system and taking the body out of fight-or-flight mode.

3. Be mindful. 

I know, I know. It’s become a bit of a buzzword. But paying attention to my thoughts and sensations — and accepting them, without judgment — has helped me tap into a whole new level of awareness that’s been incredibly helpful and empowering.

4. Limit multitasking. 

Sometimes this feels more like an addiction — especially when I’m toggling back and forth between 17 open tabs while on a conference call and absolutely getting nothing accomplished. Going cold-turkey is tough, though, so I’m easing into the art of “single-tasking.”

5. Be present. 

Slowing down doesn’t help much if you’re not mindful of what you’re doing at the moment. Again, I put Ashley’s sage advice into play: When I find myself thinking about something I need to do, or something that’s already happened, or something that might happen…I gently tug my mind back to the present moment, like a playful puppy on a leash.

6. Disconnect. 

Being constantly tethered to computers and phones where you’re either distracted by or at the mercy of others is hardly conducive to being able to focus. Whether it’s weeknight phone-free dinners or weekend traipsing out of cell service range, Ben and I try to unplug every so often.

7. Enjoy nature. 

Warm sun, serene water, salty sea breezes and the damp musk of the forest are all good for the soul. I try to exercise outdoors as much as I can, whether it’s running the trails, hiking the mountains, wading in the river or simply rolling around in the grass with our four-legged family members.

What are your favorite ways to live life in the slow lane? 

How I Run: Team LUNA Chix PDX’s Kristin Minto

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In honor of our inaugural Team LUNA Chix Portland Run season, I’ll be introducing my teammates via this interview series throughout the next few months…get to know these impressive ladies, and come join us for a run Monday nights from 6:30-7:30 pm in Portland (click here for details)! 

As a fellow dog-lover, runner and wine connoisseur, there was no question that Kristin Minto would make a great addition to our core Team LUNA Chix Portland Run group. She and Ben go back to their days as OSU Beavers, but it wasn’t long after we moved to Portland that I was plotting to get her to convert from orange and black to (LUNA’s) yellow and blue.

When Kristin’s not working alongside oral surgeons by day, you can find her getting her cardio fix at Burncycle, working on her conditioning at The Edge, hitting the philanthropy circuit (she’s on the board of the Children’s Cancer Association here in Portland) or cuddling her adorably-gigantic pooch. She’s just one of those incredibly-inspiring people who seem to have found 27 hours in day and make the most of each and every one of ’em.

After dominating the Rock ‘n’ Roll Portland half marathon this spring, Kristin’s also started training for her first 26.2 at the Portland Marathon this fall. I see quite a few long runs in our future, and predict a few good stories in the process, so you’ll have to stay tuned…

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1. What’s your favorite route? We are so fortunate to have Forest Park located right in the heart of our city that I would have to say my favorite route would be a good ‘ol trail run. Aside from it being beautiful, I like to mix up my training so I’m not just road running 100 percent of the time.

2. What shoes do you wear? Brooks

3. What other run gear can’t you live without? My iPod loaded with great music!

4. What’s your best time-saver or “runhack?” If I’m running short on time and can’t get a decent run in, I run stairs. There are a couple sets of stairs in the West Hills and near OHSU that I frequent.

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5. What running-related thing are you better at than anyone else? Ooh boy… Not sure on this one! I would say I’m probably better than most at dodging the photographers during races. I’m not a big fan of having my picture taken mid-race. However, I usually get a good laugh out of the ones that do get snapped. They really know how to capture some doozies!

6. What do you listen to while running? Everything from Pitbull to Guns N’ Roses as long as it has an upbeat tempo. There is nothing like a playlist loaded with upbeat music to put a little kick in my step when I’m feeling a little sluggish or unmotivated for a run.

7. For what are you currently training? The Portland Marathon.

8. What are your recovery & sleep routines like? I will admit that I could be a little better in the sleep department just because it seems there aren’t ever enough hours in the day. I try my hardest to average seven hours a night, though.

Hydration and foam rolling are typically part of my recovery routine, and if it’s a post-race recovery, I can usually be found rewarding myself with a mimosa and brunch!

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9. What’s the best running advice you’ve ever received? “Listen to your body.” It’s so true. Sometimes if I feel like I can’t catch my breath or just feel “off,” I will pull out my earbuds and just asses my breathing and what’s going on while I’m running. I can usually straighten out whatever is going on and get into my normal groove.

10. What’s your favorite running-related memory? Running my first race and crossing that finish line for the first time. It’s so rewarding and such a great feeling of accomplishment!

11. Fill in the blank: I’d love to go on a run with __________. My pup Oscar.  I would love to go on runs with him more often, but he’s a big boy and tuckers out quicker than I do, so I only take him on 3-6 milers.

It gets a little embarrassing when we come to a stop light and he lays down on the sidewalk at an intersection for a break…. Like EVERY intersection!

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Thanks, Kristin! Can’t wait to hit up some trails, long runs and, oh, maybe even tackle a relay together this summer. 

Runner friends, shoot me a note — info (at) kineticfix.com — so I can feature you, too!

ClassPass-ing in Portland: Round 3

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After our initial #30ClassesIn30Days ClassPass challenge, Carolyn and I have settled into a nice rhythm with our weekly workouts: We hit up our favorite spots for cycling, strength training and yoga each week, but pepper in some new studios here and there to keep our fingers on the pulse of the Portland’s ever-growing fitness scene.

Not familiar with ClassPass? Check out my previous posts on it here and here.

And just as I’ve said it’s tough to get a bad meal here in Portland, we’ve learned pretty quickly that it’s just as difficult to find a poor workout here, as well.

Whether you’re looking for the precision of Pilates, mobility work for recovery days, an array of options for cardio or strength training, or simply functional workouts with the effectiveness of CrossFit with a tad less intensity — this city’s got it all; just pick your poison.

Although the sustainability (and longevity) of this business model remains to be seen — both for ClassPass and for participating studios — I’ve found it to be a useful discovery tool. We’ve stumbled upon places we may never have otherwise heard of, and it’s helpful for comparing and contrasting different studios before committing to class packages or monthly memberships.

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Here are a few recent highlights:

Pearl Pilates: Offers both individual and small group Pilates and Gyrotonic sessions by highly-trained instructors

Pedal PT: Full-service physical therapy office with a specialty in bicycling and running injuries

Portland Fit Body Bootcamp: Personal-trainer-designed workouts in a fun, safe, high-intensity group environment

Recreate Fitness: Trade mirrors and machines for hopscotch and hurdles in a friendly, supportive environment

YAS: Dedicated to the combination of Yoga and Spinning to combine cardio, strength training, stretching and alignment

Stay tuned as we explore more great Portland fitness spots in the coming months…

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Wanna check out ClassPass? Here’s a list of cities where it’s currently available.

How’d you stumble upon your favorite local studios?

Round Out Your Training with an Obstacle-Based Workout

Brent Doscher's Best Action Pics

Source: Brent Doscher

Whether you’re planning on tackling a Tough Mudder or simply thinking about switching up your workouts this summer, obstacle-course-style training can offer a whole new way to hone your strength, power, balance, coordination and strategy.

Because the physicality required to navigate obstacle courses mimics functional, whole-body movements of our ancestors and presents complex challenges, the focus shifts from being the best athlete to becoming the most well-rounded one.

The upside of all this work? Workouts are full of fun and variety, both your mind and body become more adaptable and, as a result, you get into kick-ass shape.

Of course, if you have a particular event in mind, you’ll want to choose a race-specific training program that mimics the actual physical demands of the race. But if you’re looking to just dip your toes into the obstacle course waters, here’s an ideal workout to help you get going.

Start with one session per week with the exercises below, and gradually work your way up to two sessions. Adjust the distance of the runs based on your conditioning level and the length of your race.

Obstacle Course Training Guide
Source: Fix.com

Need more of a challenge? Feel free to swap some of the exercises below into the strength-training portion — or change up your exercises during each of the different sets, which will create an even more well-rounded workout.

  • Walking lunges
  • Front and/or side planks
  • Squat jumps (or box jumps)
  • Mountain climbers
  • Push presses
  • Body-weight rows
  • Weighted carries
  • Crawling (hands/knees, hands/feet, or army)

If that’s still too easy, consider implementing some different types of workouts into your weekly training regimen to help develop the skills needed to excel at obstacle-based events. This could include, but certainly isn’t limited to:

  • Trail running: To simulate the muddy, rocky, hilly terrain of an obstacle race
  • Hill repeats: To build endurance and strength
  • Cross country races: To test your race-day skills on both trails and hills
  • Fartleks: To get used to changing gears and running at different speeds
  • Parkour: To practice balance and agility for challenging movements

You don’t have to be a super-human athlete to complete, compete or even train for these types of events; all that’s required is an open mind, a positive attitude and the willingness to identify and work on your potential areas of weakness.

Now, go forth and dominate!

What’s your take on obstacle races: yay or nay?  

On Giving Yourself Permission to Slow Down

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Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it. – Ferris Bueller

After a blur of races in 2014, better judgement prevailed for 2015 and as you’ve heard me say a few times now, my mantra has been “train smarter, not harder” with five forward-looking goals for the year.

But, as they say, the best-laid plans of mice and men oft go astray…

Because somewhere along the way I talked myself into thinking that a century ride and an ultramarathon within a two-week span this summer was also part of this program.

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For the record, I give full credit to my body for finally knocking some sense into me; my SI joint, which previously only felt sore after long marathon-training runs last fall, decided enough was enough and put the kibosh on pretty much all speed and distance work this spring.

Try as I stubbornly might to power through, I’ve gotten to a point where all the strength training, chiropractor appointments, cross-training, and core work in the world aren’t helping.

So I’ve decided to do something different for a change: Nothing.

Novel concept, huh?

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Well, long story short — and two cancelled races later — I’ve realized that taking a break isn’t just about giving your body time to recover. It’s also about keeping the passion for your sport alive…and sustainable for the long run.

I run because I want to, not because I have to. And that desire is something I want to protect; not just for now, but for a long time to come.

That’s not to say I’m completely clearing my race calendar; it’s just that I’m wiping the slate clean and being more mindful about which events I choose and why. Put simply, I’m making a conscious decision to get off the further/faster/harder bandwagon that’s so easy to jump on when you’re working in the fitness industry and constantly meeting people who are all doing incredible things.

So instead of literally and figuratively racing my way through my first Oregon summer, I’m slowing down. Training will continue, but at a more leisurely pace.

And you know what? Those 2016 goals will be right there where I left them if/when the time comes to pick ’em back up.

Or — who knows?! Maybe taking a step back will inspire me or give me the perspective to define entirely new ones, such as tackling my old high school PR in the (highly-underrated; I completely agree with Lauren Fleshman) 5K distance.

But, either way, having a choice in the matter and being mindful about my running is what makes — and has always made — the endeavor such a delight. And I’d like to keep it that way.

To slow down or not to slow down: Is that a question you’ve asked yourself?

Recipe: Coconut Flour Chocolate Chunk Bars

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Finally — a no-fail coconut flour recipe!

I could wax poetic about how these bars are low in carbs, high in fiber, gluten-free (depending on the chocolate), blah blah blah…but all you need to know its that — holy crap — they’re good. And not too bad for you.

Next time you have a hankering for chocolate chip cookies, this isn’t just a healthier substitute; it’s about to become your new go-to recipe for chewy, cakey, chocolatey bars with that perfect balance of sweet-and-salty, thanks to a sprinkle of sea salt on top.

Coconut Flour Chocolate Chunk Bars

Courtesy of Ambitious Kitchen

Ingredients: 

  • 1/4 cup melted coconut oil
  • 1/3 cup honey, agave nectar or maple syrup
  • 2 teaspoons vanilla extract
  • 2 eggs, slightly beaten
  • ¼ cup unsweetened almond milk (I used cashew)
  • 1/2 cup coconut flour
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 3 oz your favorite dairy free dark chocolate bar, coarsely chopped
  • 1/2 cup coconut flakes, optional

Directions: 

  1. Preheat oven to 350 degrees. Spray 8×8 inch baking pan with nonstick cooking spray.
  2. In a large bowl, whisk together coconut oil, honey, vanilla, eggs, and almond milk. In a separate medium bowl whisk together coconut flour, baking soda and salt.
  3. Add dry ingredients to wet ingredients and mix until just combined and batter is smooth. Fold in chopped chocolate, reserving a few tablespoons for sprinkling on top, if desired.
  4. Bake for 20-22 minutes (mine took closer to 26) or until edges are golden brown and knife comes out with a few crumbs attached. The batter may look like it’s not all the way cooked, but it will be. DO NOT OVERBAKE.
  5. Cool bars on a wire rack for at least 10 minutes so they settle a bit, then cut into 16 squares. Enjoy!

As mentioned above, I also sprinkled some sea salt on top before baking to offset the sweetness just slightly.

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Have you struck gold with a coconut flour recipe?