‘Tri’ a new challenge to kick off summer fitness

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Think triathlon is only for elite athletes and endurance junkies? Think again.

According to USA Triathlon, participation in triathlons in the United States is at an all-time high. The group’s membership has grown exponentially from around 100,000 in 1998 to 550,446 when last reported in 2012.

The Sports & Fitness Industry Association also estimates that the total number of triathlon participants rose 59 percent from 2008 (1,251,000) to 2011 (1,992,000), thanks to the rise in popularity of endurance sports.

And — let’s face it — if I can do it, anyone can!

Why Tri?

  • Beat boredom by switching focus between swim/bike/run
  • Get in shape from head to toe with weekly full-body workouts
  • Reduce risk of overuse injury in one sport, thanks to cross-training
  • Develop a lean, mean body with endurance & resistance training
  • Fall into a more healthy, balanced lifestyle (nutrition & sleep are necessities!)
  • Reap the benefits of being highly organized around training
  • Reduce stress on the body with swimming & cycling, which are non-impact
  • Drop pounds, thanks to high-intensity cardiovascular training
  • Give more purpose and motivation to your workouts by setting a goal event
  • Lower blood pressure, prevent heart disease & diabetes, reduce risk of osteoporosis
  • Choose from a variety of distances for an individualized challenge

How to Get Started: 

  1. Pick a distance.
  2. Choose an event.
  3. Find a training plan.
  4. Prepare for the big day.
  5. Enjoy your first race.

So why not ‘tri’ something new this summer? You just may like it!

Recipe: Bacon Maple Cornbread

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Confession: This is a health- and fitness-focused blog, but I don’t eat kale 24/7 or work out like crazy every.single.day.

It’s simply not practical — or, let’s face it — fun. 

After all, it’s all about balance. And, friends, sometimes that balance comes in the form of bacon grease and maple syrup…enjoy!

Bacon Maple Cornbread

Ingredients:

  • 2 cups flour
  • 2 cups cornmeal
  • 1 egg
  • 4 teaspoons baking powder
  • 1 1/2 cups milk
  • 6 tablespoons maple syrup
  • ~1/2 cup bacon grease
  • Butter and honey, for spreading

Directions:

  1. Preheat oven to 400 degrees.
  2. Mix flour, cornmeal, egg, baking powder and 1 cup of the milk.
  3. Stir in maple syrup and bacon grease.
  4. Add in remainder of milk to get batter to the correct consistency — not runny, but not too thick.
  5. Pour batter into cake pan and bake until golden brown, about 45 minutes.
  6. Smother with butter and honey for a real treat 🙂

You can make individual muffins (bake for 15-20 minutes), but I prefer a larger pan to keep the cornbread from drying out.

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It’s got a nice smoky flavor from the bacon and a natural sweetness from the maple syrup. The perfect accompaniment to some good BBQ…but that’s another post entirely!

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How do you define balance when it comes to working out and eating healthy? 

How I work out…of a workout funk

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Fitness has always been a part of my life. Initially, yes, I had to force myself to find the enjoyment in it, but as I got into better shape it became a habit, which has now evolved into a full-blown lifestyle.

Most days, it’s not even a question; breaking a sweat is like scratching an itch. Hubby even jokes that I’m like a border collie and need to get out my extra energy with a good run.

Throw in a race with a training schedule, and I’m in my happy place with A) a game plan, B) a goal, and C) the satisfaction of being able to check something off the list each day.

But once in a while the pendulum slows, and it’s tough to maintain my usual momentum…whether it’s a case of the post-race let-downs, a schedule lull, workout burnout, life throwing a temporary curve ball — or  a combo of all of the above.

Like now, where I’m still processing my HITS Napa race and loosely training for my 50K at the end of the month, all while Hubby and I are preparing to mark some milestones and life changes together in the next few months.

Needless to say, the resolve with which I approached triathlon training has waned. So what to do when your usual outlet(s) for release become potential source(s) of stress?

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Yup, my new mantra came via mail recently from one of my best friends who wanted to give me a boost (thank you, Marisa!). And little did she know, it led to my return to the pool last week.

I knew I needed to get back on the proverbial horse after my race went poorly, but I’d been feeling cautious, tentative and — honestly — a bit deflated with regards to the water.

So for the first time in a little over a month, I took the plunge. My body wasn’t feeling it. My mind wasn’t into it. So I tricked both by taking a different approach.

Instead of a workout, I went “naked” (sans tech devices) to just try to enjoy splashing around for 1500 yards. Right away I could tell I’ve lost some fitness, but about 1000 yards in, I started to feel a glimmer of that mojo I’ve been missing.

No, I’m not signing up for that bucket-list half ironman anytime soon (I’ve got a lot of work to do first), but it did get me thinking about staying present, finding enjoyment in the process and celebrating incremental victories instead of focusing solely on the pursuit of a singular goal.

So, in the meantime? Just like the shirt says, I’m going to keep calm, put one stroke, pedal and foot in front of the other…and embrace the journey.

How do you bounce back from a tough race or work out of a workout funk?

Celebrating SF: Getting a little “Dirty” at this year’s Bay to Breakers

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There was no better way to cap off a picture-perfect week of summer weather here in Northern California than with a race that’s so quintessentially San Francisco: Bay to Breakers.

If you’re not familiar with it, B2B is the oldest consecutively run annual footrace in the world (since May 1912). Quirky and boisterous, the event is quite literally interwoven into the fabric of the city as the course weaves through it — a true reflection and celebration of life between the breakers and the Bay.

Coming Full Circle

The first and only other time I ran B2B was a few months after I moved to San Francisco from Boston in 2005, so this year’s run was special for two reasons: First, Hubby and I got to run it together this time; and second, we figured it’d be a fitting way to celebrate as our time here comes to a close (more on that soon…stay tuned!).

As a total newbie almost a decade ago, I was expecting your usual footrace…but was instead greeted by flying tortillas at the start line and a crazy array of outfits — from elaborate team costumes to full nudity (rollerblades and top hat optional) — not to mention fun traditions like a group of runners dressed as salmon “swimming upstream” (against the flow of traffic).

This time around, I knew it’d be a tamer affair because there was a no-tolerance policy for alcohol or wheeled floats. But Hubby and I were still excited to partake in the festivities with a few of our friends and 40,000 other runners revelers.

The Race

Because the 12K race starts near the San Francisco Bay, a few blocks from The Embarcadero, and runs west through the city to finish at the Great Highway where breakers crash onto the Pacific Coast’s Ocean Beach, the logistics can take some work.

But with my 50K coming up in just a few weeks, we decided to kill two birds with one stone and jog from home to the start, do the race, then jog/walk home from the finish to make it our weekend long run.

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The race started about 25 minutes late, but — in true B2B fashion — did not disappoint.

From the costumes, the people-watching and the photo ops (see below; I’ll spare you the rest of the shot), we were three miles in before we knew it.

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By the time we were about halfway, the crowds started to thin out a bit — or rather, the runners separated from the rest of the pack.

Word to the wise: This isn’t a PR-friendly race! Expect to do a lot of bobbing and weaving, but that’s the whole point — to go slow and savor every moment.

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I’m not even sure what our finish time was (update – 1:37:45), and guess what? I don’t care!

It was such a blast to do a race like this for a change, complete with stops to say hi to friends, bathroom breaks, scenic detours and picture taking.

Speaking of…this was one of my favorite scenes of the day. This family’s costumes were a fan-favorite, and the kid up front was just hamming it up!

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The Attire

Although there’s a whole contingent of racers for whom it’s customary NOT to wear pants for B2B, that was one tradition I was ok ignoring. Instead, I wanted to take the opportunity to support a local brand: DDCC (aka “Dirty Diana’s Clean Clothes).

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I first spoke to owner/designer Diana Mitchell last fall when she was in the midst of her Kickstarter campaign. Since then, her business has been going like gangbusters, so I thought it’d be fun to create a B2B outfit around one of Mitchell’s most popular styles — the Fly Girl Capris — and check in with her to see how things are going.

Not only did the capris perform beautifully (and that’s not always an easy task when you throw in a tutu and lots of miles), but they were comfortable, breathable and — best of all — flattering. On a side note, Mitchell also ran in today’s race, so it was the perfect time to catch up!

Kinetic Fix: Last time we chatted, you were raising funds on Kickstarter to launch the line. You reached your goal (congrats!), but can you give us an update on where you’re at & what you’re doing with DDCC now?

Diana Mitchell: Thanks, Jen! The post-Kickstarter production was a success with most of our rewards shipped on time. We’ve been receiving awesome feedback and requests for new products, which I was able to incorporate into the Fall 2014 collection. While the spring line was launching, I was designing and fitting fall, and shot the sample line for our lookbooks.

I’ve also been working on growing the wholesale side of the business in order to expand the customer base and get the product in more cities. We were picked up by several Dailey Method locations, who like to feature women-owned and -made in USA lines. It’s been great to see people reacting to and loving the products, and it’s exciting to see the business continue to grow.

KF: So feedback has been good? I know you’ve been hard at work, testing the line on the streets & studios of San Francisco.

DM: Everyone loves the V Capris. Customers constantly tell me they can no longer buy pants without a zipper pocket, either because they store their phone in it while lifting weights, or their keys/id while out running.

They also go crazy for the V wasitband and love that it’s anti-muffin top. The Bustier Bra is a big hit for yoga and for wearing every day, and our Obi Cover-Ups have been flying off of the shelves due to the cute design and crazy softness!

KF: I don’t doubt it! So let’s talk design because you’ve nailed it – I’m particularly loving the anti-muffin top waistband and slimming seams on my capris. What was the inspiration there?

DM: I’m 50% Greek, and I like to say that it shows 100% in my love handles. Normal waistbands with elastic often pinch and create an unflattering, spill-over-the-sides appearance, which you can see even on skinny models. I regularly struggle with finding the motivation to work out, and if I put on something that makes me feel ugly that’s it!

As soon as I experienced a crossover waistband, I felt more confident and inspired to work out, and knew all of my future pants would have to incorporate that design. There are so many obstacles for women when it comes to fitness, and I truly believe that feeling and looking good in what you’re wearing shouldn’t be one of them!

KF: I completely agree. Switching gears…time to pay it forward: Where are your favorite places to work out in SF & why?

DM: For me nothing quite beats running outside. I love seeing what’s going on near my house and beyond and keeping in touch with the seasons while getting some fresh air. Glen Canyon Park near my home was recently made over, and I love doing my short runs on the trails there and then adding in some hill running through Diamond Heights.

For Yoga I follow my favorite teachers, Ana-Mari Hamada and Cynthia Bates, who teach at the Abode of Iyengar, the Iyengar Institute and the Yoga Tree Potrero, respectively. Ana-Mari was my first yoga teacher, and her warmth and intuitiveness cannot be matched. Cynthia has has a no-nonsense teaching style while still being playful and fun. I love going to both of their classes.

I’m always on the hunt for new workouts, though, and I’m hoping to try out the Dailey Method soon, as I hear great things about their classes!

KF: So one final question: What’s next in terms of both your work and workout plans?

DM: For workout plans, I plan on running the City Beer Runs 5k’s monthly, and will be doing the Rock and Roll Half Marathon in October. My goal is to get under 2:00, so I’ve got my work cut out for me since I have trouble running for long periods without hills.

In terms of DDCC, we’re just starting to order fabric and gear up for our fall production. You can look forward to our popular items offered in fall/winter colors, along with new products based off of customer requests.

I’m also producing a new zip-up hoodie, which is a big deal since that is the first product that DDCC launched. You can expect that line to arrive in August/September this year, and we’ll be planning some fun events, trunk shows and giveaways!

Want to see more of Diana’s designs — and read all about her running adventures? Check out the DDCC site here. 

Recipe: Butterless Mocha Protein Brownies

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Here’s a little baking math for you:

Brownie craving + no boxed mix + no butter + no motivation to go to the store = Using a little Google magic to improvise

Which led me to concocting the recipe below… Since I was swapping in oil for butter, I figured the coffee-flavored protein powder would A) deepen the chocolate flavor, and B) add some kind of healthy component.

The general verdict was that the texture was awesome — especially if you’re a fan of super-chewy brownies — but they were a little on the greasy side. So I’ll make ’em again, but go easier on the oil next time!

Butterless Mocha Protein Brownies

Ingredients: 

  • 1/3 cup vegetable oil
  • 1 cup sugar
  • 1 1/2 tsp. pure vanilla extract
  • 1 egg
  • 1/2 cup all-purpose flour
  • 1/3 cup cocoa powder
  • 1 tbsp. coffee-flavored protein powder (I used JavaPro)
  • 1/4 tsp. baking powder
  • 1/4 tsp. salt

Directions: 

  1. Preheat oven to 350 degrees and line a 10″ loaf pan with parchment paper.
  2. Mix oil and sugar in a large bowl. Incorporate vanilla and egg.
  3. In a separate bowl, whisk together flour, cocoa, protein powder, baking powder and salt.
  4. Add dry ingredients to wet, mixing thoroughly. Pour mixture into prepared pan.
  5. Bake 20-25 minutes, until a toothpick inserted into the center comes out with just a few crumbs. Cool completely before cutting.

As mentioned, I noticed that the batter was a bit oily, so I some off the top with a paper towel. Next time I’ll start with 1/4 cup oil and add more only as needed.

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Don’t worry if the batter isn’t too runny; mine had the consistency of cookie dough, so I simply scooped it out of the bowl and patted it into the pan.

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The result? Moist, chewy brownies with a decadent texture. Not too bad for an evening experiment in the kitchen!

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Have you had success with recipes when improvising ingredients? 

Effective Exercise: The right way to warm up and cool down

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When you’re pressed for time, it’s easy to think that skipping a warm-up, cool-down and stretch might be the most efficient way to work out, right?

Big mistake. As counter-intuitive as it may sound, taking some time to allow your body to ease in and out of things — even if it means shortening the actual workout — will actually help you reach your goals faster.

How? It’s simple, really: Focusing on flexibility can lower your risk for injury, so you’ll be able to keep a more consistent workout schedule, thus obtaining better results in the long run.

I’ve talked before about several other benefits to warming up and cooling down, but here are some specifics to consider before your next sweat session.

Ideal Workout Sequence: 

  1. Warm-up: 5-10 minutes of low-intensity cardio to get blood pumping
  2. Light stretching: Mix gentle and dynamic moves to prime body for performance
  3. Intense Exercise: Attack the workout confidently now that you’re loose and limber!
  4. Deep stretching: Take advantage of warm muscles, which are more pliable
  5. Cool-down: 5-10 more minutes of low-intensity cardio to bring heart rate down

How to Warm Up:

Gradually increase intensity. If you’re going to run, for example, progress from a fast walk to a jog to a run. For biking, start in a low gear and allow legs to spin out before adding elements of speed and resistance. And if you’re lifting, try a series of light weights before progressing to several sets at your goal weight.

Wake up your brain. Get your mind and body in sync for workouts or sports that require hand-eye coordination or fancy footwork. Add some balance and agility drills to activate your reflexes, which will help you respond and react better during peak activity.

Include dynamic movements. After your body is warmed up and you’ve done a few static stretches, move onto dynamic stretching, which takes your body through its full range of motion and should include things like arm and legs swings, torso twists, jumping jacks or fast running.

How to Cool Down:

Gradually decrease intensity. Reverse the progression, whether it’s slowing from a run to a jog to a walk, allowing legs to spin out at a slower speed on low resistance or doing a few sets of easier exercises with lbs in the weight room.

Think loose, long and lean. It’s time to reward muscles for a job well done by allowing them to relax into some deep stretches that speed circulation to joints and tissues, remove unwanted waste products and reduce soreness and stiffness.

Refuel and replenish. Within an hour (really, the sooner the better), drink up and eat up. Use water to rehydrate, and aim for a snack with a carb/protein ratio of 4:1 for maximum benefit when it comes to repairing muscles and restoring energy levels.

Do you bookend your workouts with a warm-up and cool-down for better results? 

Perky no more? Your sports bra may be to blame

Ladies, did you know that eight out of 10 of us are wearing the wrong bra size, and 56 percent of us experience pain when working out, as a result?

The lesson: Mid-workout discomfort is easily preventable — if you take the time to find a well-designed, properly-fitting sports bra.

Source: Well&Good NYC

Source: Well&Good NYC

That’s because there’s no internal structure for supporting the “twins” against gravity and excessive movement beyond a band of fibrous tissue called Cooper’s ligaments. And once stretched, it can cause both discomfort and permanent damage.

The good news is that you can provide a “little help for your friends” and find a good sports bra in just three simple steps:

1. Pick a Style: Consider the degree of support you’ll need, which will vary by both activity and body type.

2. Find Your Size: After selecting the appropriate style, use your measurements to determine size.

3. Test the Fit: Jump around! A snug fit is ideal, but focus on the bottom band, which provides 70 percent of the bra’s support.

One of my favorite brands when it comes to bras is Moving Comfort. They’ve got boobs down to a science (literally), thanks to a dedicated in-house sports bra biomechanics lab in the company’s Seattle headquarters.

I was on the hunt for something for yoga and bootcamp — supportive but not restrictive — and their suggestion was the Hot Shot ($38), a sweetheart of a sports bra with minimal back coverage that allows for enhanced range of motion.

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I paired it with the matching Metro Tank ($48), a fun racerback style that transitions well from class to running around town on errands. It’s loose enough for a forgiving feel without excessive fabric.

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Moving Comfort’s team of experts also offer a few pointers to help prolong the, ahem, “shelf” life of your bra:

– Keep it fresh. Wash a sports bra after every 1-3 wears to remove the build-up of sweat, dirt and bacteria, which break down the fabric.

– Keep it safe. Good option: Fasten the hooks, and throw it in the washing machine. Better option: Toss it in a lingerie bag first. Best option: Hand wash to give it extra special care.

– Keep it cool. Hang dry or tumble dry low, since dryers wear down the fabric and moisture management properties.

– Keep it breathing. If it does get thrown in the dryer, never use dryer sheets or fabric softeners which “coat” the fabric and keep it from breathing.

– Keep it new. Depending on how often a sports bra is worn, it should be replaced every 6-12 months.

In need of a new buddy for those bosoms? Visit MovingComfort.com and check out their handy sports bra finder to locate a style that suits your needs.

Disclosure: I was given Moving Comfort items to review. All opinions are my own.

Mom Knows Best: Can’t-miss advice for life…and breaking a sweat

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Happy Mother’s Day to moms everywhere!

No vacations, no salary, screaming bosses, dealing with poop and vomit. It truly is the #WorldsToughestJob, as evidenced in this recent ad.

Haven’t seen it yet? It’s definitely worth a watch — and, wow, I guess it also goes without saying that Mom has probably picked up a few pointers for dealing with some discomfort, disappointment and delayed gratification along the way.

Which is why we need take her up on that advice…if not for life, at least for your next workout or race. You can thank her later.

“When God closes a door, he opens a window.”

Got injured and had to drop out before that big race? Been there. Didn’t hit your paces or snag that PR…again? Done that.

As frustrating as it feels when things don’t go as planned, try to roll with the punches, keep an open mind and find the growth opportunity in every situation.

“Always be curious.”

Without curiosity and learning there is no growth or forward motion, so don’t be afraid to explore.

Mix up your weekly workout regimen, add in a new form of cross-training, test out a different training program. You won’t know until you give it a shot, and you just may be pleasantly surprised with the results.

“Approach life with a light heart.”

From funny race photos to mid-workout flatulence, from getting lost on trails to losing your lunch in front of people, there’s a good chance something embarrassing will happen sooner or later while you’re breaking a sweat.

In every occurrence, find the funny. And surround yourself with like-minded friends who can help change these moments — or even your life — for the better.

“Don’t judge a book by its cover.”

Every time I race I’m reminded of this one. And as much as my ego gets bruised when I’m passed by the 70-year old man in sweats and an old-school pair of gym shoes, it also makes me smile.

The lesson here? As my grade school history teacher said, “Don’t assume anything. You only make an ‘ass’ out of ‘u’ and ‘me.'” No athlete is perfect, but perfection has never been the standard. Where’s the fun in that, anyway?

“You catch more flies with honey than vinegar.”

It goes without saying that you should be nice to others — but remember to hold yourself in the same regard.

Caught up in negative self-talk? Nip it in the bud, and tell that evil voice inside your head to take a hike.

“Never change who you are for someone else.”

When the gun goes off on race day, there’s an explosion of ego and adrenaline. It’s easy to get caught up in it and speed off…only to crash when your body realizes it’s moving at an unsustainable pace.

A better plan: Run your own race. Competition is good. It’s inspiring, and it can bring out the best in us. But real satisfaction comes from self-motivation, so don’t surrender control of this essential asset.

“Don’t underestimate the power of a nap.”

Classic trench coats. Fresh flowers. Good manners. Little black dresses. Some things never go out of style — and a decent nap is one of ’em.

It works like a charm, whether you’re three, 33 or 103. So if it ain’t broke, don’t fix it!

What are your favorite words of wisdom from Mom?  

Fave Fix: My must-have gear for trail running

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If there’s one thing I’ve learned from the past few months on the trails, it’s that running off the roads is a whole different beast than running on ’em. Aside from the obvious terrain and elevation challenges, it requires a new approach — from gear to strategy to fueling — to get from Point A to Point B, especially when we’re talking ultra-distances.

Because of that, I wanted to share an inside look at how I’m planning for my first ultra marathon — the Canyon Meadow 50K — at the end of the month. See below for what I’ll be wearing, eating, drinking and using to help me recover when all is said and done…and (fingers-crossed) run 🙂

– Feet First: The Brooks Cascadia 8 came highly recommended from several trail runner friends due to its traction and responsiveness, plus it was my favorite of all the brands and styles I tested at San Francisco Running Company. I like to buy my running shoes a half size up to allow for feet to swell, and I may add a Superfeet orthotic insole for a little extra support.

– Keeping Cool (& Chafe-Free): I love a trucker-type hat with breathable mesh and a wide brim to block the sun. And under my technical, sweat-wicking t-shirt, I’ll be wearing a Coeur Sports Checkmate Sports Bra, which has anti-chafe seams that are perfect for long race days. On the bottom, I’ll pair the Lululemon Groovy Run Short with CEP Progressive+ Calf Sleeves to promote circulation and protect lower legs, plus Balega Blister-Resist Trail Socks to try to keep my feet from getting too torn up.

– Accessories & Extras: Because I’ll be in and out of the sun, I’m slathering on Banana Boat Sport sunscreen and wearing Tifosi sunglasses, which adjust automatically when exposed to UV rays. Electronics-wise, I’m taking my Jaybird Bluebuds bluetooth headphones and am hoping for an early birthday present (hint hint, Hubby) — the Garmin Forerunner 910XT — to help me track mileage and stay on pace. I’ll also use the easy-on, easy-off Fuel Belt Race Number Belt and apply ample amounts of TriSlide to avoid hot spots.

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One of the most essential items on the trails, though? A good hydration pack, which not only allows you to carry and consume water between aid stations, but also makes it easier to have other essentials — such as fuel, extra clothing, first aid items, etc. — at your fingertips throughout the race.

Focus on fit and function; you want something that’s comfortable, compact and efficient so you have everything you need without extra bulk. My favorite is the 2013 Trail Runner Magazine Gear of the Year Award-winning Ultimate Direction Jenny Women’s Ultra Vesta, which is made specifically for women with an adjustable fit.

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No more water bladder slapping against your back here; the Ultra Vesta’s front strap-mounted holsters offer quick, immediate access to twin 10-ounce water bottles, which are concave against the body and positioned higher on the chest to keep from bouncing against…well, you know.

Besides all the pockets for my cell phone, gels, keys, etc. there’s also a main rear compartment that will accommodate a 70 oz. reservoir (sold separately) for longer treks. And, believe it or not, there’s even an ice axe loop, two trekking pole loops, plus reflective accents for low-light visibility, making this a virtual Swiss Army Knife of packs for all kinds of outings and conditions.

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So what am I planning on putting in the pack while running? Well, hopefully not too much…I’m aiming for that delicate balance of being prepared between aid stations (which are usually very well-stocked) and not over-packing, which will fatigue me more quickly.

– Ward Off Hanger: What’s been working well in training runs is a mixture of PocketFuel for sustained energy, Salted Caramel Gu Energy Gel for a quick hit of sugar and Bonk Breaker energy bars for something more “food”-like. And, of course, Gin Gins Candies from The Ginger People and good ‘ole TUMS to help keep my stomach settled.

– Quench Thirst: I’ll fill my water bottles with Osmo Nutrition Active Hydration for the first leg, and I’m aiming to drink every 10 minutes or so throughout the day. Ideally, I’ll refill the bottles at each aid station, most likely with a mix with water and whatever electrolyte drink they’re providing on the course.

50KRecovery

And although the first goal of the day is to cross that finish line in one piece, setting myself up to recover well comes in a close second. The body takes quite a beating over the course of 30-plus miles, so it’s key to remember a few things to aid with muscle repair and regeneration.

– Refuel and Rebuild: Immediately after finishing (while hitting up the post-race buffet!), I like to mix a packet of Vega Recovery Accelerator in a bottle of water. It’s an all-natural, plant-based recovery drink mix specifically developed to replenish energy and electrolytes, reduce inflammation, muscle and joint pain, support immune system and protein synthesis, and reduce recovery time. Then when I get home, I mix up a recovery smoothie made with Osmo Acute Recovery for Women, a banana, almond milk and ice for an extra boost of nutrition.

– Relax and Recover: Finally, one of my favorite post-race treats is a hot shower followed by an afternoon nap in compression gear, which helps reduce swelling and just plain feels good on tired legs. I’ll usually layer Coeur Zipper Tights with Vim & Vigr socks and elevate my legs to start the healing process and make it easier to get out of bed and maneuver around the next day.

What’s your favorite gear to get you through those long trail runs? 

4 Reasons Not to Skip Your Warm-Up and Cool-Down

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If you consider “warming-up” and “cooling down” to be the walk back and forth from your car to the gym (guilty!), there’s a good chance you’re missing out on some added health benefits that come from book-ending your workout properly.

Not only does it help you make the most of your current sweat session, but it also helps protect and prepare your body for your next workout. Here are four more reasons to prime your muscles pre- and post-exercise:

1. Decrease perceived exertion. Refer to Newton’s law of inertia (“A body at rest remains at rest, and a body in motion continues to move at a constant velocity unless acted upon by an external force”), and it’s easy to see why a workout feels easier when you’ve taken the time to ease into it versus starting out cold.

2. Work harder, reduce injury risk. A gradual warm-up circulates oxygen-rich blood throughout the body, fueling muscles and safely preparing them to better absorb shock, impact and other demands associated with all types of exercise.

3. Remove waste products. Anaerobic exercise (think intense bursts where you’re out of breath) builds lactic acid in muscles and can cause painful swelling, so cooling down properly can help the body flush toxins and usher in oxygen and other healing nutrients.

4. Burn more calories! Every little bit counts, and stacking an extra 10 minutes of movement to both the beginning and end of your workout means you’re getting more bang…er, burn…for your buck every time you exercise.

Stay tuned for an upcoming post where I’ll be covering some suggestions for simple warm-up and cool-down exercises!