Author Archives: jruff81

Recipe: Vanilla-Almond Chia Pudding

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Thanks to our Whole30 experience, I’ve traded in my longtime breakfast parfait habit (yogurt, granola and fruit) in exchange for morning meals that are more nutrient-dense and less inflammatory. But old habits die hard, and I soon found myself in a Green Eggs & Ham Scramble rut.

Luckily my sister came to the rescue, sending me this recipe for Vanilla-Almond Chia Breakfast Pudding from Daily Burn. I’m a chia fan, not only because they’re packed with omega-3 fatty acids, antioxidants, calcium, fiber and protein, but also because they’re super-hydrating, absorbing up to 10 times their weight in water — or in this case, almond milk!

And as an added bonus, this make-ahead recipe works great for weeks when you know you’ll be pressed for time. Just mix together the ingredients on Sunday night, pour into separate containers, pop ’em in the fridge, and top with a different combo of fruits, nuts and granola each day for a hearty breakfast, filling snack or textured dessert.

Vanilla-Almond Chia Pudding 

Adapted from Daily Burn

Ingredients: 

  • 2/3 cup chia seeds
  • 2 1/2 cup almond milk
  • 1 tsp vanilla
  • 1 tsp agave nectar
  • 1/2 tsp cinnamon
  • Optional add-ins: nuts, berries, shredded coconut, granola, etc.

Directions: 

  1. Combine chia seeds, almond milk, vanilla and agave nectar in a bowl. Stir well until combined.
  2. Cover bowl, and store in the refrigerator overnight or for at least an hour (until mixture thickens).
  3. Stir again before serving, adding more almond milk if pudding’s consistency is too thick.
  4. Top with add-ins of your choice — from fresh fruit and nuts to spices, granola or coconut.

I happened to have these ingredients on hand, but if you don’t use agave nectar, feel free to swap in maple syrup or honey to help sweeten the pudding instead.

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Before the pudding has time to set, the consistency will be super runny; if you’re finding that the chia seeds are sticking together, try using a whisk to separate them before storing your mixture in the fridge.

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This bowl sat overnight, and you can see how the seeds swell up when they absorb the almond milk. They also give the pudding a lovely tapioca-like texture.

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Stir again before serving to  break up any clumps of seeds before adding your favorite toppings. Again, I just worked with what we had in our pantry — Mamma Chia protein granola, cinnamon and hazelnuts.

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The pudding will store in refrigerator for up to five days, so with a little planning you can quickly create a week’s worth of grab-and-go meals!

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What’s your favorite way to incorporate chia into meals and snacks? 

Living the Sweaty Life with ClassPass: 1 Membership, Unlimited Workouts

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Ring the bell; ClassPass is in session and schooling us on the art of discovering the best boutique fitness classes in 30+ cities worldwide!

What is it?

For $79 – $99 a month (price varies by city), ClassPass’s monthly membership program will give you access to thousands of classes, including cycling, Pilates, yoga, strength training, dance, martial arts and more. Members can take up to 30 classes per month and can visit the same studio up to three times per monthly membership cycle.

Do the math; when we’re talking drop-ins that cost anywhere from $15-25 a pop, as well as memberships that run upwards of hundreds of dollars per month, it’s easy to see why ClassPass has taken the fitness market by storm.

Why Portland? 

As much as we like to pretend it’s not happening, the city is booming in just about every facet. And with a studio scene that rivals cities twice its size, Portland — aka America’s Fittest City — is a prime spot for ClassPass to set up shop.

Although I’ve officially been here since last August, I feel as though I’ve barely been able to scratch the surface of what’s available for us fit-minded folks. So when ClassPass asked me to check out their service and give my thoughts, I recruited my workout buddy Carolyn and we embarked on a #30ClassesIn30Days personal challenge.

Like kids in a candy store, we explored the entire workout spectrum of Stumptown. From unleashing while kickboxing to finding release through meditation, from swinging kettlebells to swinging through the air in aerial yoga — you name it, we’ve tried it. And had a blast in the process.

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Where’d we go? 

Read on for a sampling of all the spots that Carolyn and I were able to hit during our first month using ClassPass.

Our goal this next month is to keep branching out; not only is the variety a breath of fresh air, but it’s fantastic to be able to connect with — and support — some of Portland’s sweatiest hardest-working small business owners!

9Round: Get an efficient, yet effective, full-body kickboxing workout in just 30 minutes

a-wol Dance Collective: Fly through the air with the greatest of ease in aerial dance classes

The Bar Method: Reshape your booty body in an hour in an upbeat, barre-based class

The Bhaktishop Yoga Center: Celebrate yoga in a warm, friendly, bhakti-based practice

CorePower Yoga: Exhilarate body and mind; be prepared to sweat buckets in the process

Firebrand Sports: Don’t make more time to workout, just up intensity at this place. ‘Nuff said!

Honest Training: Focus on finding your personal best (bonus: owned by Coeur pal, Paisley)

Hush Meditation: Better your mind through simple and accessible guided mediation classes

Pil-oga-robic: Receive a balanced butt-kicking in a yoga, Pilates, cardio & strength combo

POINT: Train hard indoors here to build functional strength so you can play hard outdoors!

Revocycle: Transcend cycling with this moving meditation that works both mind & body

Skogg System: Convert your body’s vulnerabilities into strengths with kettlebells

Studio Blue Pilates: Develop strength and find your center through yoga and Pilates

Xtend Barre: Strengthen, lengthen and chisel your body with dance, ballet & Pilates

Yoga Pod: Rejuvenate your body, refresh your mind and replenish your spirit

ClassPass

Too good to be true?

By now you’re probably wondering, “So what’s the catch here?”

Well, while some question whether or not it’s a sustainable business model, others say ClassPass is worth its weight in gold when it comes to advertising and customer acquisition, especially for new studios looking for traction in a crowded market.

From the consumer perspective, I’ve found it to be an excellent discovery tool — not only for studios I’d never heard of, but also for workouts I may not otherwise have tried. Plus, if you’re like me and like to keep your body confused with all kinds of crazy cross-training without completely emptying your wallet, it can be the best of both worlds.

Wanna check it out?

Here’s a list of the cities in which ClassPass is currently available (if you’re not on it, don’t fret — they’re adding more all the time).

And if you’re ready to take the ClassPass plunge, I can sweeten the deal — simply use this link (good for ANY location but expires tomorrow, 3/24) to sign up and get $25 off your first month!

What’s your take on the “boutique fitness membership” movement?

The Last-Minute Half Marathon Training Plan

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What do you do when you’ve got a half marathon in less than six weeks and your running game has been lacking as of late?

A) Calculate the plausibility of using this month’s time change as an excuse for missing the race…next month.

B) Petition the race director to allow you to turn it into an impromptu duathlon.

C) Briefly consider hosting a blog giveaway for your bib.

D) Make a game plan, and get after it.

Answer: You guessed it, which is why I created this last-minute training strategy for getting Ben and I across the finish line of the Corvallis Half Marathon on April 12.

It’s nothing fancy, but it’s been helping us conservatively safely build up our mileage and will even allow for a tiny taper before race day.

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It’s still early in the season, and I’ve been doing way more cross training than running, so I’m not on the hunt for a PR (Ben may beg to differ; he’s eyeing a sub-1:50 finish). Rather, the idea is just to ease my legs — and my mind — back in to racing, so I can start to build toward that 50K in May.

As much as my off-season feels like it’s been extended into spring, I’ve loved taking the past few months to focus on strength, flexibility and adaptability with all different kinds of workouts. Plus, the mental break has been invaluable; I’m really looking forward to digging into training, as well as ramping up with Team LUNA Chix Portland Run come April 6 when our season officially kicks off.

What’s your approach to the upcoming race season? 

Simple Microwave Hacks That Will Change Your Life

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That’s a pretty bold claim, isn’t it?

Well, whether it’s re-heating leftovers, popping some corn for movie night or making the occasional guilty pleasure (frozen. chicken. pot. pie.), the humble microwave is the workhorse of the kitchen, having saved time-pressed home cooks for decades.

And even though our family food preferences have evolved from Lean Cuisine to “lean-and-green” — as in, and emphasis on unprocessed foods, proteins and veggies — the microwave still proves to be a very versatile appliance that can be used in unexpected ways.

For example, did you know that by nuking your citrus fruits for a few seconds you can get more juice out of them? Or that microwaving garlic and tomatoes before cooking makes them easier to peel? Or that you can clean that caked gunk off of microwave walls in just five minutes with a bowl of water and a lemon?

Yep, knowing how to better utilize your microwave will not only save you time, but also help you make the most out of your food — just check out all the cool tips in the “Microwave Hacks for Daily Life” infographic below.

I can’t wait to try some of these out myself, so I thought it was worth sharing!


Source: PartSelect.com

What are your favorite microwave hacks?

The 10 Commandments of Running Buddies

"2015 Hagg Lake Mud Runs Ultra 25k"

If you want to go fast, go alone. If you want to go far, go together. -African Proverb

The running buddy relationship is something special. As in, if you get a good one, it’s well worth it’s weight in gold. Or at least finisher’s medals.

He’s willing to hang patiently outside a public restroom while you tend to mid-run, marathon-training GI issues (thanks, Brian). You talk him out of that “dark place” while helping him conquer a new race distance (nice work, Ben). She’s a seasoned pro who selflessly paces you in your first ultramarathon (you rock, Jamie).

You meet her for “runch” to knock out a few mid-day miles (yep, Tasha). Or maybe you don’t even know each other, but you meet at the tail end of an overnight relay and provide some mutual moral support for the final few miles (shout out to Allison).

And those are just a handful of memories from the past year or so!

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As much as I enjoy running solo to the tune of my own thoughts, there’s just something wonderful about the bond that forms between people who break a sweat together. And much like that elusive runner’s high, a good running buddy makes it feel effortless: The conversation flows as the miles fly by.

That’s not to say it’s a relationship without its ups and downs… Inevitably, you’ll end up seeing each other at your very worst, but you also learn the subtle art of pushing one another to be the best version of yourselves.

It’s also not a partnership to be taken lightly, which is why I love this running buddy pre-nup by Amy Marxkors. She hits the nail on the head when it comes to finding happily ever after, complete with calf cramps, bloody nipples and covered in GU. TMI?

With running comes freedom, but also a responsibility — and it’s that notion that inspired me to make my own list of “10 Commandments for Running Buddies,” a set of principles to help guide us as we tackle the roads and trails together.

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1. Thou shalt remember that what happens on the run stays on the run. Runners usually cover more ground together than just miles, so they key is discretion when it comes to everything from topics of conversation to bodily functions.

2. Thou shalt not judge a book by its cover. Sometimes it’s the oddest couple that makes the best match, so keep an open mind and test the waters with a few casual runs before jumping into anything too serious.

3. Thou shalt aim thy bodily fluids properly. Say it, don’t spray it. Your buddy wants the news, not the weather. That goes for spit as well as snot, so just be smart and try not to unleash directly into the wind.

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4. Thou shalt choose thy buddy based on similar pace and goals. It’s important to have a frank discussion about where you are and where you’re looking to go. But don’t necessarily discount people of different paces! Even if they’re much faster, your tempo could be their recovery day, so it’s all about coordinating ahead of time.

5. Thou shalt respect thy buddy’s time — and vice versa. Occasional lateness is understandable, but perpetual lateness is unforgivable. Commit to whatever time you set, so you’re not leaving your buddy out in the cold (literally).

6. Thou shalt learn to read thy buddy’s body language. Some days your mouths may be running faster than your legs; other days one of you may feel like being more quiet and reflective while working through a wall. Respect each other’s space, and remember it’s ok to communicate if you need some silence.

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7. Thou shalt accommodate each other during training. Sh!t happens while running, so plan on sticking with your buddy through any kind of mid-run mishaps. Not only is it good karma, but it’s only a matter of time before he will be returning the favor.

8. Thou shalt not race without a game plan. There’s a huge difference between racing for fun and for time. If it’s the former, plan on sticking together and not paying attention to the clock. If it’s the latter, make a pact that you’re each going to run your own race — it’s every woman for herself in the pursuit of a PR.

9. Thou shalt not take things personally. Whether it’s conflicting schedules or chemistry that fizzles, recognize if something’s not working and when it might be time to move on. And just because you aren’t running soul mates doesn’t mean you can’t be yoga or boot-camp buddies instead.

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10. Thou shalt maintain a sense of humor. Above all, remember to have fun together. Repeat after me: Keep it in perspective; it’s just one foot in front of the other, after all.

In the grand scheme of things, all the medals, PR’s and podium finishes in the world won’t outweigh the personal satisfaction that comes with forging a bond that allows you each to push each other beyond what you once thought were your limits.

Are there any running buddy commandments that you’d add to the list? 

4 Tips for Using Caffeine to Help Crank Up Your Workouts

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Have you heard the buzz over caffeine’s ability to affect your workout performance?

Studies suggest that having a cup or two of coffee, tea or cola before exercise can reduce perceived exertion, as well as help muscles recover more quickly after a sweat session. But before you buy stock in Starbucks or drink an entire pot pre-run, there are a few things to consider on your quest for a java-fueled jolt:

1. Take Duration Into Consideration

Most reports suggest that caffeine should be consumed about 45 minutes to an hour before activity in order to experience maximum effects, but since it’s absorbed quickly and lasts for hours, the exact timing won’t make or break your performance. In general, however, expect that any pre-workout boost may help postpone fatigue and provide that extra kick needed to cross the finish line for events lasting two hours or less.

2. Experiment With the Amount

An Australian study found that runners who took 95 milligrams of caffeine (equivalent to that in a cup of coffee) improved their 5K running time by an average of 10-12 seconds.While the average American’s caffeine intake is about 200 mg/day, athletes are encouraged to aim for three to six mg per kilogram of body weight, or somewhere between 210-400 mg of caffeine for a 150-pound person, for enhanced performance with minimal side effects.

4. Don’t Use It As a Crutch

If you’re relying on caffeine as an energy booster because you’re dog-tired during workouts, get to the root of what’s really causing fatigue. Are you not getting enough sleep? Are you overexercising? Or perhaps you’re not getting enough quality nutrition? Either way, something’s out of whack, so get to the bottom of it in order to make progress — and see results.

4. Keep It Clean, People

Just because you’re cleared for a cup (or two) of coffee before your workout doesn’t mean you need a triple-grande-whipped-cream-caramel-sugar-bomb to get going. Instead, create your own concoction with almond milk and cinnamon instead of processed creamers, or whip coffee or tea into your morning fruit smoothie for a more nutrient-rich start to your day.

Finally, it’s also worth mentioning a quick disclaimer: While caffeine is a widely recognized as a safe substance, it tends to affect people differently (e.g. may make you feel jittery, have a slight diuretic effect, etc.), so hydrate with plenty of water, and err on the side of caution by consulting with your doctor before adding anything into your training regimen.

Do you use caffeine as a way to enhance your workouts? 

Road Warrior Fitness: 20-Minute Hotel Body-Weight Workout

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Last month I had a flight that got cancelled and pushed out a day due to all the storms on the East Coast. The upside was that there are worse places to be stuck than in Florida…but the downside was that I would be missing a favorite workout class that I had signed up for in Portland to keep myself motivated and productive after a half day of travel.

But rather than let it derail my fitness routine (or keep me in a gym when I’d rather be catching some final rays of sun), I created a quick 20-minute body-weight workout that could be done in the comfort of my hotel room. It’s the best of both worlds — a mix of cardio and strength that comes in an efficient, yet effective, package.

The workout consists of four rounds, with four exercises in each round. The first exercise in each round is always a cardio move, followed by moves that target the upper body, lower body and core in the second, third and fourth exercises, respectively.

Allow yourself a minute or two to recover between rounds, and you’ve got yourself a great way to get a full-body workout in before you hit a full day or meetings (or an afternoon at the beach)!

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How do you stay fit while on the road? 

Recipe: Raw Coconut Macaroons with Cacao Nibs

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Remember when I wrote about my recent almond milk experiment?

Well, when all was said and done, I was left with a bowl of expensive delicious almond meal that I couldn’t bear to throw out. And since the food processor was already dirty, I figured I might as well take a stab at this recipe from the lovely Jessica Mishra, a friend who is a health coach and yoga teacher in San Francisco.

Mishra made these decadent little nibbles for one of our SweatGuru events, and no one could believe that they were all-natural, packed with nutrients and brimming with healthy fats. I made a few tweaks — like using dates instead of maple syrup — and am excited to share what has become a favorite after-dinner treat in our house!

Raw Coconut Macaroons with Cacao Nibs

Ingredients: 

  • 6oz almond meal (I use leftovers after making almond milk)
  • 2 cups unsweetened, finely-shredded coconut
  • 2 tsp cinnamon
  • 2 tsp vanilla
  • 2 tsp water
  • 5 pinches sea salt
  • 8 dates, pitted
  • 1/4 cup coconut oil
  • 1/4 cup cacao nibs

Directions: 

  1. Combine almond meal, coconut, cinnamon, vanilla, water, salt and dates in food processor, blending until mixture has a uniform consistency.
  2. As the food processor is running, gradually add in coconut oil until fully incorporated.
  3. Transfer mixture to a bowl, and stir in cacao nibs.
  4. Using a spoon, scoop mixture into hands and press to form into small balls.
  5. Store in an airtight container in the refrigerator for up to a week.

Here’s a look at the process, starting with the inspiration for this recipe: what’s left in nut milk bag after I make a batch of almond milk.

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The coconut oil helps bind all the ingredients together, so you’ll want to scrape the food processor once or twice to make sure everything’s evenly distributed.

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And don’t worry — it’ll be pretty crumbly. Here’s what it looks like after transferring the mixture to a bowl and adding the cacao nibs.

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If you try to roll them, you’ll end up with a crumbled mess — so gently “pack” scoops of the mixture between your palms to form into balls.

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Two more tips: Sprinkle with a dash of coarse sea salt if you like that sweet-salty mix, and separate balls between layers of parchment paper when storing.

How do you make use of your almond-milk remnants?

The Ultimate Pre-Race Running Checklist

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Throughout the course of your running career, there’s a good chance you’ll experience a few of those race-mornings-gone-haywire, whether it’s sleeping through the alarm, overdoing it on the carb-loading or forgetting a crucial piece of gear.

Yup — been there, done all that. Still kicking myself for forgetting my time chip in the Nike Women’s Half a few years back.

While it’s true that ideal race-day conditions — the sweet spot when you feel “on,” have fueled correctly and don’t arrived stressed at the start line — are never a guarantee, there is one major thing you can do in advance when it comes to setting yourself up for success in that next event: Make a checklist.

Taking inventory will not only help you combat the surging adrenaline and dancing butterflies, but you’ll also get a better handle on those little things that can be easily forgotten or overlooked amid the excited tension. It’s a frequently overlooked, yet critical, part of training leading up to the actual race.

I like to test all my clothing, shoes, fuel, hydration and tech accessories ahead of time during training, making sure they fit well, don’t rub, agree with my stomach and are fully charged, respectively. Then it’s just a matter of laying everything out and going down the list to make sure (and double-confirm) that everything’s accounted for.

Depending on the length of the race, give yourself at least a week to start getting organized. By the night before, everything should be locked and loaded so you can operate in autopilot once the race-morning brain fog hits.

Then it’s just a matter of taking a final gander at the weather forecast, setting two alarms, prepping your pre-race breakfast, and you’re good to go.

Below is a handy infographic that may help; happy racing, friends!


Source: Fix.com

What’s on your race-day checklist?

The Case for Yoga Pants (+ prAna Discount Code!)

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Throughout my high school and college running days, “workout gear” meant — quite literally — anything hanging on by its last thread: extra-large cotton t-shirts, stretched-out tube socks and over-sized shorts with elastic waists, for example. You get picture.

But my attitude changed in 2002 when I bought my first “splurge” item — a Brooks long-sleeved tech shirt — at the Chicago Marathon expo. In a classic rookie move, I wore it for the first time to run 26.2 the next day…but miraculously it performed beautifully in all of its sweat-wicking, non-chafing glory.

That experience forever changed my view of workout gear: No longer were my tops and bottoms merely “something to sweat in;” they became part of my training arsenal — not only to keep me comfortable and to help me perform, but also (occasionally) to be a major motivating factor in getting my butt up and out the door for workouts.

Because, let’s face it, when we look good, we feel good. And when we feel good, we can take on the world. Or at least a 6 a.m. spin class.

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Case in point: When prAna and Fit Approach partnered up last month for the #TakeTheLeap challenge in which we were encouraged to #BringYogaBack for 30 days.

I knew it was going to take a lot more than old fashioned willpower to get myself on the mat throughout the month. Don’t get me wrong — I love yoga — it’s just a challenge being present and working quietly when your default is hard-charging, goal-oriented workouts.

But when prAna sweetened the deal by throwing in an outfit from their new Early Spring collection, I knew we were speaking the same language. If you build it, they will come; it you make it cute (and comfy), they will om.  

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First on my wish list was the Florence Capri in Neon Orange ($79). Because neon orange.

If the color’s not enough to get your heart pitter-pattering, the design will have you swooning. From the flattering wide waistband to the compression Chakara performance fabric to the smooth seams, these pants fit like a second skin — without being overly constrictive.

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And then there’s the Piper Top in Cool Green ($69). I stepped slightly out of my wheelhouse with this one; I’m not usually partial to blousy tops, but sometimes you just need a nice, relaxed drape to skim, rather than squeeze, your stomach.

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Another lovely detail is the drawcord hem; loosen it up for longer coverage, or cinch it up to shorten the length and for added security — aka if you’re not into baring that belly during inversions.

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But my favorite feature that made this pick a no-brainer? The straps!

They’re adjustable, and I’m not just talking about the bra-type sliders. Nope, these babies can be converted from traditional shoulder straps to an X-back for both support and style purposes.

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Mindfully designed. Built to last. And best of all? Available at a discount, just in time to brighten up your wardrobe for spring! Use KineticFix’s special code (psps15KF) at checkout for 15% off your entire order.

Happy shopping — and sweating, friends!