Runners Training Tip

Are You Dehydrated?

If you are about to start, or are currently engaged in, an exercise program, your water needs are even higher. A really easy way to improve your health and lose weight is to simply trade out your soda (regular or diet), flavored coffee drinks or other calorie or artificially sweetened beverage.

For most of us, it’s just a habit we’ve formed. What is the trigger for you? Is it going by the cafeteria, fast food drive-thru or the stash in your fridge or pantry maybe?

Studies show that even diet soda increases our appetite. So, while the drink itself may be zero calories, you end up eating more food to go along with it.  

If you’re addicted to the caffeine and relying on caffeine or stimulants to wake up in the morning, they will also shut your appetite down and later in the day send your cravings through the roof. I recommend starting the day with a glass of room temperature glass of lemon water upon waking. You may find you naturally cut down one cup of java in the morning and curb your mid morning cravings!

Decide what you can drink instead.

You can try unsweetened iced tea, water with fresh fruit or unflavored carbonated water with a splash of fruit juice if you just need some fizz in your drink.   

By trading out your sugar or chemical-filled beverage for water you’re giving your body what it needs – proper hydration. You are also showing your liver some LOVE!

So how much water do we need? You should be drinking about half your body weight in ounces. For example, I am 130 lbs. Half of that is 65. I need at least 65 ounces of water. I google a conversion and I get 1.9 L. So I need about 2 L of water per day.

TIP: If you do not have a water bottle, go get one. Fill it up and keep it with you. This is an easy way to track how much water you are drinking and keep you super mindful about what you are taking in, or what you are not.

ACTION TASK: Find out how much water you need. Start drinking that everyday. I find it helps to start my day with big glass of water with fresh squeezed lemon or a drop of DoTERRA Lemon oil which packs a powerful taste without the acid (it also cuts down one of my cups of coffee in the am). If you do not already have one, get yourself a water bottle so you can be conscious of exactly how much water you are drinking. You can even get fancy and add strawberry’s, blueberries or mint to make it a little more interesting.

DETOX Lemon Ginger Water Recipe

Ingredients:
2 cups filtered water
juice from 1/2 lemon
2-3 tablespoons unfiltered apple cider vinegar
2 teaspoons raw honey (optional)
1 inch knob of ginger, sliced

Instructions:
Add all ingredients to the mason jar and then shake, mix and sip through day.
 
With all the chemicals we are exposed to in the food we eat, the air we breath and the products we use on and in our bodies everyday, we could all use a little daily DETOX. These toxins affect us on all kinds of levels and by just cleaning up and detoxing a few things in your life, you can see a dramatic difference in how you look and feel. This is a great recipe to start with! This simple DETOX water super food recipe is like a little daily liver detox, lymph detox, super charged immunity boost, improved digestion, great skin, great hair and more!!
 
Want more of my favorite Super Foods for Runners and a few more of my fav recipes??? Grab my Super Foods Guide for Runners HERE.
 
XO - Carey
Founder of The RunningMoms Wellness Training Academy DETAILS HERE
 

YUM Recipe

Curry Bowl

I got this recipe from Eat 2 Run. Check it out for other amazing runner friendly recipes and ideas.

The curry sauce in this recipe that goes over your choice of veggies, protein and carbs will blow you away! For two reasons. First off, it’s the tastiest dish ever!! A winner in many a household I hear, not just this one ;) And second, it is a full of the super strongly anti-inflammatory spice turmeric. The perfect recovery food for runners.

You could choose to use chicken or tofu or my fave: tempeh. Tempeh is a fermented soy product – the process of fermentation makes it more nutritious than tofu, a fantastic vegetarian source of complete protein. The downside is that it can be unappetizing if not prepared properly (similar problem most people have with tofu). If you use tempeh, this dish promises to make you a tempeh convert!

This recipe makes 4 servings.

Ingredients

  • 2 Tbsp coconut oil
  • 4-6 carrots, peeled and diced (and/or 1 red pepper, diced)
  • 2 stalks broccoli, in florets (or couple handfuls of snap peas or chopped green beans; and/or 1 head broccoli, in florets)
  • 5 oz baby spinach
  • 1 can (400mL) full-fat coconut milk
  • 2 tsp turmeric
  • 1 tsp coriander
  • 1 tsp cumin powder
  • 1 tsp powdered ginger
  • 1 tsp cinnamon
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • dash red pepper flakes
  • 2 small organic chicken breasts, cooked OR 1 package tempeh, sliced and sautéed OR 1 package firm tofu, cubed, marinated in tamari sauce and sautéed
  • 1 cup brown, purple or white rice, cooked OR 4-6 cubed and boiled potatoes OR 1-2 cubed and boiled yams OR processed and steamed cauliflower

Directions

  1. In a large cast iron skillet, heat the coconut oil.
  2. Saute your choice of veggies. Add the baby spinach and sauté a few minutes longer.
  3.  In a small bowl, whisk together the coconut milk and spices.
  4. Add your choice of cooked protein and the coconut milk / spices to the skillet of veggies.
  5. Simmer for 5 minutes.
  6. Serve the veggies and curry over your choice of rice, cauliflower ‘rice’, potatoes or yams.

Dreams Can Become Reality

Why Set Goals

"Out of life I want adventure, freedom, travel, nature, friendship, community, fresh food, good coffee and wine with dinner everyday. I want simplicity and the ability to be truly present with my kids and family to enjoy our time together. I want ocean and mountains and sand under my feet. What truly fullfills me is being able to live with kindness and empathy so I teach my kids the same. Watching them grow and being present with them is what I want above all else. All day for free I could help people to physically move - from those with illness to catastrophic injury to those that simply just do not think they can. My values in addition to the above, are to inspire greatness and only good, to be helpful, to have ambition, to work hard at whatever I do, to be deeply satisfied in everything I do in my day and to surround myself with amazing people only. The legacy I want to leave is that I inspired people to be better and that I raised my kids to be kind, empathetic, hard working and with the confidence to believe in themselves so that they can achieve whatever their hearts and minds desire based on who they are and what they want."

This was the deired life I took the time think bout, to map out and to write down when I took a Life Coaching course for women the winter of 2014. We worked through desired life workshops, ideal days, goals setting and more. I helped organize this course and found a facilitator becuase I was at a very low point in my post baby mindset. Something had to change for me and I could not stand to jsut sit around being miserable and watching my relationship with my husband deteriorate.

This course, and truly, deeply doing the work and sharing it out loud with a group of other women just like me,  literally changed my career, my life, my happiness and the happiness of my entire family. Since that course 1.5 years ago I have started RunningMoms.com, launched my first programs, am currently training 80 women to run or lead healthier lifestyles all on online and have trained well over 100 all in. I have dropped alot of health care professional ego and am taking a business course for holistic health care professionals that totally aligns with my passion and energy. On top of this, my family has moved to Costa Rica where we work by the pool during the day and we spend the evenings and weekends swimming in the pacific tropical ocean as a family drinking coconut water straight from the coconut. No more sturdays at Costco eating hotdogs and fries. No more frantically getting everyone out the door on time to get to daycare, work and then shuttling off the same way to soccer and swimming to the tune of screaming kids and yelling mommy. No more spending 2 - 3 hours in the car or walking aorund the mall at night to get out of the house on the cold, dark winter nights.

My advice, work on your goals. Join a group for suppor tnd sharing. Open yourself up to vulnerability. Take the time to do the work. Write it all down. Say it out loud. Think without limits and beyond any thing you ever thoguht possible. Then take action however small it may be. Continue to take action everyday in every decision you have to make. You never know where you could end up!

My Love for Running

Why RunningMoms?

I am terrified to write a blog. This is my first one. I have a ton of ideas. I have a ton of education, health care/running/mamma experience but I have such a hard time getting it out on paper. I think it must be some sort of dyslexia really. So I am just going to start with something simple - Why RunningMoms?

My love for running started before kids. My run group met twice per week and we loved going for coffee after. We were a bunch of random people from a wide array of careers and ages that met in our brightly coloured gear to run and talk running. It was awesome. And then I had kids. The thought of joining a group as a nursing mom with a small, unpredictable baby was terrifying. So I ran alone.

I did not have a maternity leave as I was a small business owner at that time in my life. I worked 3 very long days per week and was home the other 4. I was lucky enough to find out about a new, local running moms group near me. I was very hesitant to join as my schedule was as unpredictable as my baby. I was nervous to slow them down, or have them slow me down. I am intense and very focused at everything I do. Back then whe I ran, I needed to push myself as much as I could to get the most out of each and every workout because heaven forbid I waste any time getting back to my old body and pace again.

As it turned out, joining this group, meeting these mamma’s and running with them turned out to be seriously life changing for me. Some days I slowed them down, some days they slowed me down but much to my surprise, I did not care. I was so happy to be around others who understood my need to run, my love of running, career and nature in addition to the new struggles of being a mom. We talked poop, sleep (or the lack of it), swapped annoying husband stories, baby led weaning, attachment parenting theories, co-cleeping, cloth diapering, breast feeding, careers, dreams and goals going forward. We cried and listened to others when they cried. And we got fit again pushing those little strollers on all the usual runs I used to do solo. I’m talking up hills, long runs, speed work, everything. I ran my fastest half marathon EVER training with these tough women and pushing my son in his stroller: 1:47! I do not think he missed even one training run.

But then I moved and had another kid. This time I was able to take a mat leave that allowed me a year off so I had a bit more opportunity to get back to my fitness and mental health. Winnipeg was not new to me as I did grow up there, but it was different now. I was different and it had been over 10 years since I had lived there. I was lonely. It was cold. It was dark. I had a baby who cried relentlessly day and night, an attention seeking, co-sleeping 2 year old and a depressed husband who worked full time as he was dealing in his own way with the death of his dad only a few short months before the birth of our second baby (the reason we came to Winnipeg was in hopes his dad would be around to meet the baby, he did not make it).

I was unable to run for quite a few months except for short stints on my parents treadmill. But damn, did it feel good when I got the chance. Winter in the prairies is cold. Through university I never, ever went outdoors in the winter. I had time and I always went to the gym. That was not an option now. I had to start winter running.

I remember that first run. I had not seen another runner in months, nor had I even been outdoors beyond house to car and car to house. I did not pee alone and I never slept longer than 2 - 3 hours concecutively. I needed to get out for  run. So I put all my gear on, ran down to the frozen river trail with the sun shining and I  saw other people. At first sight I abruptly burst into a huge, soul wrenching sobbing that stopped me for a few minutes. Some of it was pure happiness. Some of it was mourning my past life. Some of it was for the pure joy of finally feeling alive again.

This is why I run. To feel alive. To feel connected to mother earth, something so much bigger and greater than me and my world. I love feeling my body move. I love feeling it work and sweat and get tired. I love feeling it get stronger. I have never been into yoga or meditation but I think that is what running is for me. A space to breath. A space to clear my mind. A space to ground and re-focus me. It gives me energy in a way nothing else can. It is invaluable to me for my health and my mental sanity.

I started RunningMoms to connect women who may be out there feeling totally isolated and alone. I started it to inspire women to take back something for themselves that can take only a small part of the day but have a huge impact on your overall physical and emotional health. I provide running, walking, goal setting and lifestyle transformation programs. I offer private coaching to only a  limited number of women who seriously are seeking transformation and are more than 100% ready and committed to creating their own story and shaping their own journey. I teach about hormone health, pelvic floor and how to transform yoru body from exhausted and sugar craving to energized and pro fat burning.

I help you get back to feeling awesome and living that EPIC life you are meant to be living.

I am proud of the community we are building, the friendships that are being made and the programs I am offering. I encourage you to run with a local friend or group in your area but I lead only 100% online groups. I know first hand how impossible it can be to commit to getting to a group with any consistency when you are taking care of kids, if you are working, if you live far away from any chance of joining a group or if you are simply terrified of running with others out of fear or embarrassment. Starting on your own with the support of our online team can be just what you need. It is what I needed!

If you are ready to focus on balancing your hormones, shedding FAT and if you are ready to join a support network of moms who run and to commit to your health and wellness, join my next 5 Day Get Fit, Lean and Learn to Run Challenge. JOIN HERE. I will be sharing my top tips and strategies to help you transform your body from exhausted, sugar craving and hormonal havoc into a more energized, optimal state of fat burning. The transormation will feel amazing!!!

Yours,
Carey

Pura Vida - “Pure Life - The enjoyment of a life lived slowly, the celebration of good fortune, and the refusal to take anything for granted. It's about being free and living life to the fullest; it's an attitude and a way of living and thinking.”

 

10 Running Myths

Avoid These Mistakes and Run Strong

I keep reading that “running makes you fatter” and “strength training is in and cardio is out” and "running more is better for weight loss". I need to dispell a few myths about running because running is so much more than cardio and the benefits go so far beyond weight loss. Running can help prevent type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. It can help you shed fat fast but you must understand how to train right or else you will end up like 80% if runners, inflammed and injured....or worse, gaining weight!!!!

Today I want to share 10 myths about running that are slowing you down and sabotaging all your efforts. If you want to learn how to run STRONG, shed fat and set PR's without breaking yourself down, join the RunningMoms Membership Community HERE (pssst.....it's on sale for a very limited time, check it out!!!).

When you start to run, it usually means you want to start to take better care of yourself so you start to eat better and you naturally start to feel better (and lose weight). What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life and even helps you live longer. When training properly, running CAN help you lose weight.

In addition, when you have little kids, running is freedom and possibly the only exercise you can fit into your hectic life. Personally, as a mom of two young kids, a busy career and no time to myself, running is my sanity. Is is the only thing holding me together as I make my way through these years of craziness. It has gotten me through some pretty hard relationship times and kept me fit and strong throughout it all. I am actually fitter and stronger than ever before kids and I never hit the gym, do long cardio sessions or lift heavy…keep reading though.

To get you running right, let me bust through 10 running myths so you don’t go getting any crazy ideas and go quitting your running program or signing up for the next marathon:

Myth 1: I run so I can eat whatever I want.
WRONG. When you run it is even more important you eat right to fuel your moving body. You should be taking the time to focus on balanced and healthy meals that will fuel your runs as well as help you recover quickly. Some good basic tips are to eat every 2-4 hours, never going more than 4 hours without eating as this can cause blood sugar imbalances and lead to food cravings, mood swings, energy crashed and binge eating. At every meal you should be eating 1 palm of protein, 1 fist of vegetables, 1 cupped hand of carbohydrates and 1 thumb of fat. Keep it simple but eat real food.

Myth 2: To Become a better runner you need to run more. Mileage is all that matters.
Many runners live by their mileage and think it is the true measure of a runner. However, running long, steady paces every day is not necessary and can be harmful leading to overtraining, burnout and injury. What you should to be doing to get faster, stronger, stay injury free and boost your metabolism is incorporating interval training, HIIT or hill workouts a couple of times per week. Varying the intensity and the mileage during your workouts will help you make greater performance gains than running at the same pace and distance every day. Running is all about the quality of your training and not just the quantity, as tempting as that may be as a runner!

Myth #3: I need to run without rests to be a runner.
WRONG. Intervals are GOOD and I recommend all my runners learn to run using interval progressions.  As you are starting to run, you need to start with the 1 minute run/2 minute walk and progress the run portion and decrease the walk process slowly and progressively up until 12 minute run/1 minute walk intervals. You are still a runner, and actually a smarter runner because intervals allow you to run with good form when you are running and rest your body and mind with a short recovery break. Intervals allow you break up the stress of a long, steady run into smaller, better quality shorter interval runs. They give you a break to reset your posture, rest any muscles starting to fatigue and decrease your risk of injury.  So take the breaks and enjoy them, you are still a runner! I have been running for a long, long time and I still look forward to each and every break at that 12 minute mark. Not sure I could run without them!

Myth 4: Peeing when you run or when you run fast is just the new norm since having a baby.
WRONG. This is common but not normal. It is a sign of a weak pelvic floor, diastasic rect or any combo of the two post partum. If this is you, please book an appointment with a Physiotherapist who specializes in pelvic health (DO NOT see your local sports physiotherapist). To get back to running post baby takes time and patience. You need to connect to your core, do the right kinds of strength training and progress your distances and intervals slowly and patiently. Listenn to your body and work with a good coach to help you adjust your training as needed.

Myth 5: Runners need to stretch more to prevent injury.
There is no research to support this. Stretching a strained muscle does not help. Stretching a tight hamstring or hip flexor and weak glute does not help when we are sitting on our butts most of the day. What you need to do is get strong. You need to add dynamic warm ups into your training. You need to get up from the desk more often and move more throughout the day, every day. You need to be consistent in your training week after week, month after month. You need a good, progressive training plan. Get strong, move more often, focus on your form, train smart, set appropriate goals - that will prevent injury.

Myth 6: When you get injured the answer is to replace your shoes.
WRONG. You cannot blame shoes for your injuries!!! It is almost always you, how you are moving, an aggressive training plan, overtraining, what you are doing and what you are not doing. We think its the shoes because this is what we have been told. In reality it is poor form, poor core strength and weakness in our legs that is the problem. In our sedentary lives, we are not very strong, we get tired easily and then our bodies break down. Replace your shoes if you need and add some strength training workouts to your weekly schedule.

Myth 7: Runners will bulk up or get hurt strength training.
Wrong. This is not true when you do the right kind of strength training that moves you in a way that allows to become a better runner. Runner specific strength training does not mean lifting heavy weight in the gym. It means learning how to connect to your core, how to do a push up and how to make squats, lunges and side stepping exercises a regular part of your training program. These can all be done at home without any equipment in less than 30 minutes and still make you stronger with bulking you up.  If you aren’t going to get stronger, running is going to be hard and you are going to struggle achieving your goals - weight goals and distance/time goals. GET STRONG

Myth 8: You will not lose weight running.
WRONG. I dislike focusing on a weight goal but I know it is the reality out there. It is the sole reason most people even start to exercise in the first place so I am going to address it. You can lose the weight you desire with running but there are a few things you need to do to get there. First, you need to be consistent and exercise at least 4 days per week, week after week and month after month. You cannot try it for a few weeks and say it doesn’t work. It is not the running, it is you. Second, you must strength train as you are starting out. This will build a base of fitness to keep you injury free and it will build lean muscle mass in addition to building endurance. This will allow to run stronger, longer and boost your metabolism. Once you have established a regular routine and built some base fitness, you have to change up your running workouts alternating between hard days (tempo runs, hill work and speed work) and easier, steady state paces. Lastly you must be eating well. This means little sugar, restricted processed foods and balanced meals based on solid macro nutrition every 2 - 4 hours to prevent food cravings, mood swings, energy crashes and binge eating. You cannot run off a bad diet!

Myth 9:  I need to train for a marathon ASAP.
Wrong. You need to be active at least 4 days per week for 2 - 3 months straight before any training starts. You need to work on strength before you ramp up mileage. You need to get to 5k and 10k first and you need to be getting there strong before you go for the half or full marathon. Why? So you don’t get injured and have to quit again. As a busy mom it is even more important you choose your training distance appropriately. You wan to enjoy your training and you want it to fit into your life so you do not feel it is just another thing on your to do list. I love half marathon training and just ran my first full marathon 6.5 years after my first baby but it took time and patience as I got strong to take those distances on and remain injury free. When I had small kids, at best I had 20 - 30 minutes to run most days of the week. I trained for fast 5k and 10k events and worked hard in the short times I had. Choose a goal that tis realistic of the time you have available. Any distance can be challenging if you have the right program that includes hills, intervals, tempos and strength work. And it is fun!

Myth 10: Running Destroys Your Knees
WRONG: Running with poor form, not taking the time to get strong and run well aligned and obesity destroy your knees.

Running is about so much more than simply cardio and miles. You can run to lose weight and get fit but you need to get strong, focus on nutrition, tune into your body, set challenging but realistic training goals and get a good training plan. Above all else you need to run to boost your mood, give you energy and set goals that you can achieve and feel amazing about.

To run STRONG takes a helathy, smart approach that involves more than just running and runnign and running. It takes physical training, nutrition, hormone balancing and working on creating the right mindset based on some key habits high performance to get results that feel amazing. Approach your training intelligently and holistically and running will reward you for years and years to come. Do you want to join RunningMoms and learn exactly how to get fit, run fast and set yoru body up to burn fat, get strong and become injury proof???!!! Do you want to crush all your pace, body change and fitness goals in 2019? RunningMoms is the #1 essential resource for all the training, advice and support every female runner needs to train like a pro and transform her health, her body and her running performance in a way that feels amazing and it is all in one convenient place. DETAILS HERE.

I have have helped hundreds of mother runners inside RunningMoms learn to train right and eat right to curb sugar cravings, rev metabolism, shed fat, prevent injury, burn fat and show up in life strong, healthy, confident, rested and ready to CRUSH it... without dieting, restricting, counting calories or busting up their knees, hips, backs or plantar fascia.

JOIN THE FREE PROGRAM HERE.

Ditch the bad habits, and train with us inside RunnignMoms and get results that will look and feel amazing even as you are juggling everything between yoru career, life and the chaos of motherhood. I cannot wait to welcome you over on the inside!!!

XO - Carey

Feature Blog

Runners and Probiotics

Today on my Talking Nutrition Blog, I am featuring Melissa Boufounos, Sports Nutritionist and Personal Trainer. She is writing to us today about about pre and probiotics. As a runner, you are ACTIVE and the more active you are, the more stress you put on your body and your gastrointestinal system affecting your digestive health. Digestive health is more important for our running and feeling good than you may realize because good digestive health keeps your immune system strong and your body healthy. Too many sugary treats, alcohol, certain foods and processed foods may leave you feeling bloated, tired and just not WELL. Probiotics, and the prebiotics that feed them, will help and should be part of your diet on a daily basis. Here is what Melissa has to say on the topic:

"While exercise is great for you, high-performance athletes, and especially endurance athletes, suffer a lot of gastrointestinal complaints. This is because exercise shunts blood away from the GI tract, to the muscles, and raises your core temperature. This increased temperature and decreased blood to your internal organs can disrupt the intestinal lining and set off an inflammatory response. When you train hard for several hours a week, it creates a chronic stress from which your body struggles to recover from.

So what does exercise have to do with probiotics?

Probiotics are beneficial bacteria that live in your digestive tract. These friendly bacteria help you digest your food and absorb nutrients effectively. More importantly, they can displace bad bacteria and influence your health, metabolism, digestion and body composition. Intense exercise can compromise the integrity of the intestinal wall, leading to permeability, which allows toxins to make their way into your blood stream. When the bad bacteria start to outnumber the good bacteria, inflammation and illness usually results.

Probiotics work to seal the leaks in the intestinal barrier and can help replenish and nourish your supply of good bacteria. They can also help eliminate abdominal pain, gas, bloating, allergies, nausea, food poisoning, and reflux and may even alleviate IBS, IBD, and dermatitis.

Getting Probiotics:

Probiotics are usually created by fermentation, which is why fermented foods such as kimchi, sauerkraut, kefir, kombucha, sourdough bread, miso and tempeh are great sources of good bacteria.

Aim for 1-2 servings of probiotic-rich foods every day.

I personally don’t like the taste of many fermented foods (although I do love kombucha and sourdough bread!) which is why I take a probiotic supplement instead. With supplements, you get what you pay for, and this is especially true with probiotics. Many of the products out there are not what they claim to be. Genestra offers a line of probiotics to suit your needs in powder or pill form. Their probiotics are human-sourced, are ideal for vegans and are guaranteed to contain no soy, wheat, starch, gluten, artificial colouring or flavouring, dairy or animal products.

Prebiotics:

Prebiotics are what keep probiotics alive and they can be found in legumes, fruits and whole grains. In supplement form these are known as FOS (fructo-oligosaccharides). Aim for 2-3 servings of prebiotic-rich foods such as barley, oats, quinoa, berries, flax, garlic and honey on a daily basis.

When supplementing, it’s a good idea to get a probiotic that contains FOS."

According to Melissa, probiotics, and the prebiotics that feed them, should be part of your diet on a daily basis and you absolutely can get them from food sources. However, the amount of probiotics you need to restore gut health is much greater than what you could possibly get from food, which is when supplementation is necessary. Once gut health is restored, a low-level maintenance probiotic can be taken on a regular basis to keep the beneficial bacteria flourishing. However, the amount of probiotics you need to restore gut health is much greater than what you could possibly get from food, which is when supplementation is necessary.

I recently took her up on her advice and started using DoTERRA's Probiotic. DoTERRA's PB Assist+ is a proprietary formula of pre-biotic fiber and probiotic microorganisms in a double-layer vegetable capsule. It delivers 6 billion CFUs of active probiotic cultures and soluble pre-biotic FOS (fructo-oligosaccharides) that encourage friendly bacterial growth. I also have my kids on DoTERRA's Probiotic Assist Jr which is a powdered probiotic supplement designed for children or adults who have trouble swallowing pills. Five billion live cells have been blended into a delicious powder that can be poured directly into the mouth for a fun and tasty way to integrate probiotics into anyone’s daily routine.

If you want

Happy, Healthy Running!

Why Dieting Doesn't Work

How to Lose Weight Without Dieting

Typically, when we hear the word “diet” we conjure up images of a long list of foods we have to avoid, lists of rules and deprivation. That’s because this is how most “diets” work.

Restrictive strategies like this always set us up for failure in the long run. The problem with severely restricting diets is that they jolt your body into starvation mode, preventing you from burning unwanted fat and in effect actually storing more fat and calories for you to survive on. When the body can no longer get its calories from food it looks to get some of its calories from lean muscle.  This results in muscle loss. Less muscle means a slower metabolic rate causing stalled weight loss or even worse weight gain.

Yet, as a society, we’ve been falling victim to the diet mentality for way too long and then blame ourselves because it doesn’t work. It’s not your fault! ANY restrictive diet will have a yo-yo effect. When you deprive your body of the nutrition it needs, it keeps track.  Once you go off the so-called diet, your body knows what it was lacking and your willpower is just no match.  Again, it’s NOT your fault.  This is why diets don’t work long-term, not to mention the damage that can be done to your health with overly restrictive diets. 

Dieting truly doesn’t work for runners (or anyone)…on SO many levels!

So How Do You Lose Weight Then?

It is all about your metabolism

What is Metabolism?

Basically, your metabolism is how efficiently your body is able to convert the things you eat and drink into energy. How much body fat you store and how much you’re able to burn is a function of your metabolism. When you provide your body with the right types of calories (which I get into in the Fat Burning Guide for Runners (which is included inside the RunningMoms Online Training Club), you fuel your metabolism and keep it revved up, which gives you the right kind of energy to lose weight.. or more impoortantly, burn fat.

What is Metabolic Rate?

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to manage weight because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active. The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

  • The thyroid.  This gland at the front of your throat is the master controller of your metabolism and can be a massive contributor to your weight gain. When your thyroid gets off course and produces fewer hormones your metabolism slows down.  And when your metabolism slows down you can gain weight.
  • How big you are counts too!  Larger people have higher metabolic rates but your body composition is crucial!  
  • As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out. This is exactly why I recommend weight training, speed burst training and body weight high intensity interval training as a part of a holistic run training program to get you fit, lean and running STRONG. Muscle increases your metabolism and even increases yoru base resting metabolisc rate for up to 48 hours after you are done a workout. You want muscles to be burning those calories and fat for you.
  • Aerobic exercise (eliptical, walking, steady state cardio like running) also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.
  • The type of food you eat also affects your metabolic rate! Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF). You can use it to your advantage when you understand how your body metabolizes foods differently. Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate. Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.
  • Restricting calories and restrictive dieting deprives your body of the energy it needs and when you restrict calories or diet, your body fights back and actually conserves energy in response by slowing down your metabolism. That's why, when you're doing a low-calorie diet, you get tired, irritable, and hungry. Yoru body will burn less fat and you rarely get the results you want. 97% of diets fail and
  • And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate. As runners, nutrition, strength work, hormone balancing, recovery strategies and mindset are key to maximizing your metabolism and setting your body up to burn fat. Running and running and restricting calories is sabotagging all your fat loss efforts. You want to build muscle. Those muscles need good food to build and then will burn more calories at rest between workouts. Not only does it help you hit your weight goals, it helps you run fast and strong.

Want to learn more about how to run to rev your metabolism, burn more fat and boost your running fitness? Join the next session of the RunningMoms 5 Day Get Fit, Lean and Learn to Run Coahcing Program which starts May 21st. I am going to give you my top 5 strategies to becoming a fit, lean and STRONG runner without diets or restrictions...even if you are balancing all the things between life, career and the chaos of motherhood. JOIN HERE.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced
1 tablespoon rosemary
1 tablespoon thyme
2 cloves garlic, thinly sliced
4 chicken breasts (boneless, skinless)
dash salt & pepper
1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

  • http://www.precisionnutrition.com/all-about-energy-balance
  • https://authoritynutrition.com/10-ways-to-boost-metabolism/

10 Things to QUIT

Do You Want to Get Run STRONG?

Everyone wants to get fit, strong and healthy for the new year. Runners have mileage goals and races they want to train for. We vow to workout more and eat better but there is more to getting fit, strong and healthy than just that. Here are the top 10 things I think you as a RUNNER specifically need to QUIT so you can start and finish 2018 strong, injury free, healthier and much happier than you are right now:

  1. QUIT thinking MORE MILES IS BETTER. Focus on quality training. Get strong before you run long. Stay injury free!
  2. QUIT setting running goals that are too big. I am all for visioning and dreaming but when it comes to running, you can't go from 0 - 60 in the first 6 months of the year. Good, strong, smart training takes months if not years of hard, consistent work. You have to get to 5k and 10k strong before you can run a half or a full and stay injury free. Once you get injured, you have to quit and rehab and THAT SUCKS!
  3. QUIT only running long, slow distances. Your body needs to push out of its comfort zone to feel the stress needed to adapt. You are never going to break through fitness, weight or speed plateaus by only long, slow running. Try incorporating strength, speed and core work into that training plan. The hard (but safe) training is where all the good stuff happens.
  4. QUIT skipping on sleep. Your body needs to rest and recovery time. Rest is just as important as running in a good training program. You break your body down during the workouts. You have to feed it in the kitchen and it will get stronger in the bed! Rest allows you a physical and emotional break so you can push that next workout. So do what you have to to get some sleep! Without sleep all the best training in the world will not get you the results you need. If you have small kids, just know this. Respect it and be easy on yourself if you are not hitting the training goals you want right now. You will one day sleep and run fast and strong again!
  5. QUIT starting and stopping. You train for a race and then you don't run again for months or you start a training program, you get busy, you get stressed and your running is the first thing that gets cut.  You cannot get strong this way and you will always find yourself starting over. Runnning will alwyas feel hard, will lead to injuries and it is fristrating always having to start at zero again. Strength and endurance come from consistency. I am talking consistent training week over week, month over month, through the hard and dark days and after the race is done. You do not even need to work out everyday, 3 - 4 days per week is good. You need to periodize your training and have the mindset that running is what will get you through the darkest, busiest, hardest times. You will feel better when you just keep running. Run happy, sad, mad, to celebrate, to survive, to get through. JUST RUN.
  6. QUIT running through pain, injury and a leaky bladder. Just stop, get assessed, adjust and adapt your training. See a pelvic health physiotherapist for the leaky bladder. Drop back in distances or quit races if you need. Skipping a single race is way better than rehab for the next 8 months when you are totally out of commission.
  7. QUIT signing up for so many races! Yes they are fun but they are stressful and lead to over or under training. Pick a spring and fall race, train smart, be focused, run strong and stay injury free. I know we all love the pretty medals but be smart and strategic about those races, learn to enjoy the journey as much as the finish line and look forward to the few rces you do run.  Stop overwhelmingn yourself and pushing through untrained or in pain becuase you paid for them. Quality over quantity!!!
  8. QUIT training alone or by following a couch to 5k app.  There is no better motivation than to have a team. As moms it is hard to physically meet up (I know this first hand!) so an online team is the perfect motivation and support you need to keep your energy for running up. Running is so much more than that app. Get a coach who can help you tune into your body when issues arise, push you, pull you back, help you adjust when the app is progresing too quickly and who is going to give you appropriate strength, speed, form, core and nutrition training. It takes alot to run strong. You really can't skip any part of the training process if you wan tto do this long term. Running is not easy doing it alone or with an app! That is clearly why 80% if runners get injured but not you, not this year. Be sure to join the RunningMoms WEllness Academy HERE.
  9. QUIT comparing yourself to others. Period. You cannot yoru beginning with some one elses middle or expereinced runners journey. Don't worry about them. Worry about you.
  10. QUIT focusing on the scale. In fact, throw the scale away. And quit all diets, calorie restirctions or elimination diets. Eat real food and eat lots of it. Running will help you shed pounds and get fit but only when you focus on every aspect of the training program and you learn to love the process. I LOVE being in training. I love pushing my body, fueling it with 80% real food at least, allowing it to adapt and feeling it get stronger. So forget the weight and learn to love the training journey, the changes you feel in your body through the weeks, the friendships you make and just get lost in the details of learning to run. Celebrate the small wins along the way and I guarantee you will feel amazing when you cross that finish line. Weight does not come off quickly but your heart will become more effcient, your muscles will adapt and eventually it will come off, or you will stop caring about it! Diets, elimination diets and calorie restircting don't work.

And I do have a few BONUS things you should also think about quitting this year for ultimate success:

  • Negative self talk - Be kind to yourself. You deserve it.
  • Negative energy - There is simply no time for any if it. That shit is holding you back.
  • Exercise you hate - if you hate running, find something you love and just do it. There is no wrong or right form of movement that is best.
  • Expecting change to happen over night.
  • Thinking of exercise as a punishment or a way to "fix" your body - you do not need to be fixed. you are perfect the way you are. Think of exercise as a celebration of what your body can do and what it is capable of achieving. It truly is amazing when you are mindful.
  • Being perfect - progress is better than perfection any day. Perfect is boring. If you want the cake some days, eat the cake. If you want a green smoothie other days, drink a green smoothie. It's back to progress over perfection!

What habits are you going to quit?

Now that you know what NOT TO, it's time to learn what you NEED TO DO. Want to join the RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG 5 Day Coaching Program and learn exactly how to turbo boost your fitness, burn more calories, kick your metabolism into high gear and begin to train your body to shed fat in under 30 minutes per day wihtout any fancy equipment??? JOIN HERE. We are starting February 5th. I want you up and running like a MOTHER RUNNER in 2018. I want you to quit all the habits that aren't serving you  and start training STRONG so you can hit all yoru running, body and life goals.

JOIN HERE

Are you with me????!!!! Join or CONTACT ME for more info or questions.

Blog

Are You Getting Enough?

  • Muscles are torn in the gym or on the track.
  • They are fed in the kitchen.
  • They are built in bed.

It sounds strange, but you read that right! Your muscles are built while you sleep.  If you are not rest, recovereing and sleeping, you are not getting stronger.

In fact, sleep may be even more important than strength training for hitting your running, fitness, and weight loss goals. Sleep is challenging, for sure!  My kids literally did not let me sleep longer than 3 hours in a row for 6 years. Only in the last 6 months have I been sleeping really well, and I feel like a fog has lifted. Holy moly do I feel good!

As moms, most of us are chronically sleep-deprived, yet we run! We know the effects of poor sleep:  weight gain, crankiness, impatience, low energy and lack of focus. And what’s worse, a lack of sleep can impact your immune system, setting you up for illness. All of these things can keep us from performing at our peak!

So what can you do about your poor sleep problem aside from purely blaming our kids?  

When kids don't sleep, moms don't sleep. I know that. I know first-hand that caring for your kids can make sleep challenging. Aside from physically sleeping with my kids, I did nothing to improve my sleep naturally or with good sleep habits. Looking back and even now, there are definitely adjustments that I can make to improve the situation even slightly.

First of all, recognize that great sleep doesn’t just happen. You’ve got to create a good sleep routine. Think about your kids, they have a sleep routine right?? Now vision the rewards on the other side of tcreating yoru own successful sleep habits, and start today! Here are some suggestions for creating your sleep routine:

  • Go to bed and get up at approximately the same time on a daily basis (even on the weekends).
  • Cut back on caffeine 10 hours before bedtime.
  • Reduce the use of electronic devices at night (shut them off at least 1 hour before bedtime).
  • Develop a night-time routine, including a cup of caffeine-free tea, a lavender Epsom salt bath, meditation with Frankincense essential oil diffusing, or reading a book to help your body prepare for sleep.
  • Avoid alcoholic drinks 3 hours before bed.  
  • Use lavender essential oil in a diffuser.
  • Have a lavnder epsom salt bath
  • Meditate with frankincense going in a difuser
  • Save your intense exercise for the mornings when cortisol levels are highest and your body is ready to wake up and move.  

You have likely heard all these things and like exercise and diet you know what you need to be doing, but are you doing any of it consistently?

I did not until the last 6 months. I have exchanged my evening post kids to sleep glass of wine or two for lavender and frankincense in my difuser to calm down and sooth my soul at night. I try my best to get to bed and get up at teh same time every day. I workout in the morning only. It all helps. Like i said earlier, only in the last 6 months of a focused effort have I started to get some sleep and to feel like my old self again (yes, she is in there!).

In short, quality sleep is absolutely essential when it comes to your running, your health, and managing your emotions and your stress levels.  When you sleep, your brain recharges so that you wake up alert and clear-headed. Your self-control, attention, and memory are all improved when you get enough of the right kind of sleep.  You become more positive, more creative and more proactive in your approach to life – even handling difficult situations can be easier in a well-rested state.

I know sleep is hard, I know. If you are in the early days with kids and they won't give you very much, simply accept that. Don't push back and expect results with your running. Run for the sanity, the quiet and nothing more. Get outside for a nice walk with no expectations of yourself. Enjoy how it feels to move. It is not time to get fit and fast and strong just yet. Your body is reovering. It is working hard in its own way on other things. You will sleep again. Get some lavender and a difuser and take care of yourself in simple ways. Essential oils are a great way to improve relaxation, facililtate sleep for you and your kids while boosting your immunity at the same time. Get in touch if you want more details about essential oils and start to work on GETTING SOME SLEEP.

Have you heard about the RunningMoms Training Academy yet? Yes, I train you to run with good strength workouts, speed work, core training, nutrition strategies and proressive distance building so you get to your goals feeling aswesome. I take it further than that though becuase I know you need more. I am a busy, tried mom, just like you. Well, I was.

I am going to also help you understand and make shifts in your thinking so that you can start to prioritize sleep, stress and being gentler on yourself so you can really run strong and get really, really fit and STRONG this spring. I have unique health challenges, exclusive interviews with experts in the field and you get access to it all when you jump into training with us. If you are ready to transform you running (and your body) you will want to join us. There is still time to hop into training with us. Learn MORE HERE. Getting strong and fit does not just happen. You have to train for it. Train with me and start NOW. There is no better time!

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Why Re-Connecting to Your Core Matters

I am a runner, a physiotherapist, a health and running coach and a mom of two boys. I had two very uneventful pregnancies. I ran for 26 weeks the first and about the same with the second two years later. I was back up and running within 5 weeks of both natural births on a slow and progressive program. 

I also had Diastasis Recti and Pelvic Floor Weakness.

In my training as a physiotherapist I was never taught much about pregnancy. As a practicing physiotherapist I worked with an aging population, joint replacement surgery and rehab after strokes, heart attacks, amputations, cancer and any other chronic disease you can think of. So of course I thought I knew everything I needed for pregnancy, labor and recovery to get back up and running afterwards. I was a rehab specialist! Was I ever wrong.

During training for my first half marathon about 8 months post baby number one, I remember a sprint interval training session. I made it through the first 3 sprint sessions and on the last one, I peed my pants. I was mortified and shocked. We talked in the group about it and I was not the only one. So I just accepted this was my reality now and kept on training, no sprints. It was unfair but I was a runner, I needed to run and this was what I had to work with.

With age comes wisdom, so fast forward another baby and 4 years later. I have learned so much since the day I peed despite all the other warning signs of an abnormal recovery. These included my new and growing outtie belly button and the weird dome shape my abs took with every plank, mountain climber and crunch I did (and it was getting worse). I now know that none of this is normal but it took me a long time to clue in and then accept it to the point to start to change my exercise program, even with all my training and education.

Women's health is a specialty and I am shocked and appalled that all women are not taught more about this in every pre and post natal course and check in with their specialist. If I was not unable to identify the signs as abnormal and know to seek appropriate care (and who the heck that even would be), how was anyone else supposed to?

So finally now, 6 years after my first labour, do I finally feel like I have this under control.  When I did clue into the signs and symptoms, acknowledged my fears and stopped to really listen to my body, I started doing some serious research. I learned about Diastasis Recti, “mommy tummy”, what exercises I should avoid and what exercises I should be doing. I am now well on my way to recovery and getting stronger with every smart workout I do. This is what I now want to share with you.

Do You Have Diastasis Recti?

Diastasis Recti (DR) aka "Mommy Tummy", is a fairly common condition in post partum women whether you have had natural birth or a cesarean. It is a condition not often talked about or recognized in the general fitness and mom community. Once you learn a bit about it, how it happens and how it manifests within your own body, you can start to address your own issues.

Briefly, DR is a condition where the connective tissue on your abdomen (think 6-pack abdominal muscles) becomes stretched, loosened and then separate at your midline. This is a great article to explain it. Please have a read to learn more.

It is important to understand that some amount of stretching and separation of this connective tissue is normal during pregnancy. You need to accommodate that growing baby somehow and this is what your body is designed to do. Unfortunately, when your health, daily activities and participation in your favorite activities is compromised, you have crossed the boundary of normal and need to seek professional guidance.

These are the signs and symptoms to watch out for:

  • an outie belly button (during and after pregnancy)
  • urinary incontinence (peeing yoru pants when you run)
  • stretched and lax connective tissue after birth (see the pictures in the article above)
  • unexplained low back pain
  • unexplained pelvic pain
  • a protruding belly despite “crunches”, other exercise and diet to get rid of it
  • You look pregnant but are not (aka the dreaded “mommy tummy”)
  • just “feeling off” or like “something is going to fall out” when you are running, jumping or lifting

Most women don't even know they have DR or think it is just a part of pregnancy/motherhood that they will have to live with for the rest of their lives. The good news is that they are wrong and there are ways to work at correcting it.

I have put together a 4 part video series on DR to help you learn more about your post pregnancy body. Please watch them in order. They are the basics.

Please don't be afraid of what you may find!

Be empowered to seek professional guidance. I strongly encourage you to seek professional one on one advice with a women’s health physiotherapist if you are symptomatic, concerned or needing more directed guidance about your own body. I want you to learn more about your postpartum body and appreciate what it is trying to tell you. I want to to then make changes to your workouts to get stronger correctly.

It can be done and it needs to be done because you need to keep moving whether you love hitting the gym, running, yoga, chasing your kids and being in your swim suit on the beach. Your body and mind need movement and exercise and it is possible to continue to do the things you love, you just need to be educated and learn how to do them safely for the long term health of your body.

4 Part Video Series

Video 1 - Here you will get the basics on what DR is, what signs and symptoms to look for and how to test yourself. Watch Now

Video 2 - If you have DR or have any of the signs or symptoms of DR (or any core weakness at all) this video will teach you the very first exercise you should be doing. Learn how to reconnect with your Transversus Abdominus muscle through your breath. Watch Now

Video 3 - Watch this to learn what exercises you should be avoiding - specific to DR and to all moms in general. Hint - crunches and planks... I will also teach you how to safely do The Bridge exercise to get you re-connected with your core safely. Watch Now

Video 4 - Lastly, a great safe exercise for you so I do not leave you thinking there is absolutely nothing you can do. Watch Now

As a passionate RunningMom, it seems totally unfair that we as moms have to work so hard to get our strength back after kids. It seems totally unfair that running and exercise is now so hard on our body and that we have to change our training plans so much from those who do not have kids. But it is the reality. We can fight it or change our game plan.

And for you runners out there, running is far to powerful of a physical and emotional physical activity for the health of our bodies, minds and souls to quit. I know many moms who start running after babies as a great form of stress relief, for health, for sanity and for weight loss. If you were a runner before baby, the reality is you are not going to stop now. I understand that completely because I refused to stop!

My intention here is to appreciate that, respect that and make you more aware of your body. I want to teach you how to strengthen it appropriately, when to seek further medical advice and how to be smarter about your training. If I (as a physiotherapist, health and running coach) was oblivious to the signs, I know so many of you are.

All my RunningMoms.com programs are "Mummy Tummy" friendly. I am proud to be listening to my mamma's concerns out there and improving the quality of all my running and workout programs to reflect the unique needs of all moms post baby (even when you really may not want to hear it!).

Be sure to join the VIP RunningMoms Training Academy
 

Finding Myself

Running for Me

Do you remember life before kids? It seems life a lifetime or a different world ago. I had just finished university, was full of energy and was happily and romantically newly married. I had a career that I loved and was excited about. Many people keep that all up after kids but personally, everything changed in my world.

Do you want to run strong again? Do you want to get fit and shed fat? Do you want all my best tips and strategeis to train strong, burn calories, rev metabolism, shed fat and feel freaking amazing??? Decide now is the time to take back YOU. Decide you are ready to prioritize yourself and your running because you know that when you do, you will bring out the best version of you to every other aspect of your life. Decide to join me because you are totally worth the effort. I am leading my signature Get Fit, Lean and Running STRONG 5 Day Coaching Program for FREE.  JOIN HERE.

I love my kids and my life but I struggled in those years immediately afterwards, like many women do. As an introvert and a super hard working woman I was used to being free and independent to do what ever I wanted in my life and in my career. I loved girls weekends or solo trips to visit friends and travelling whenever and where ever I wanted. I loved quiet and calm and long hiking trails in the BC wilderness.

So I struggled in my new role as a mom at home with a colicky baby and a toddler who was potty training. I no longer was interested in my career and going back to work was way more stressful than rewarding as I struggled with the reality that I was screaming everyday to get us all out the door on time, unsatisfied in my work and questioning everything I ever knew while someone else took care of my babies. Gradually over those years I felt crazy, distant and alone. More alone than at any other point of my life. Also more anxious, sensitive and confused about what was actually important to me.

I missed my freedom, my energy and my calm, easy going nature. I missed solo adventure travelling. Hiking in the woods with my kids was great but never lasted long enough. I just couldn’t get out of my mom brain to fully immerse myself in the trees for the full effect I was craving. There were so many changes over those years and so little sleep. I really did not know how to take care of everyone or how to become the person who did, while not slipping away from everything that made me ME. Does that make sense?

So I ran. Every chance I could, I ran. I drove and dropped kids at my parents to hit their basement treadmill. I ran in a -35 degree prairie winters. I ran exhausted, undernourished and feeling crazy. I ran with screaming kids in the stroller and insanely early in the morning. I just kept running because it was the only way I was able to stay connected to myself and not let the crazy take me over.

On the road I felt free. I felt like the girl I used to be. I felt strong and confident and that energy carried into the rest of my day. I was able to handle screaming toddlers, a cranky husband and a level of fatigue only a mama of small humans would understand. It was a euphoria my soul needed. Running outside was my natural high, along with my coffee. It was my therapy and how I got through the really tough early days. It grounded me, kept me sane and allowed me to step up and handle anything.

When I first started running I felt tired. I felt heavy with post baby weight but I always felt damn good. I ran slow, walked lots and never ran very far, but I got outside and I did what I could.  It was never about weight loss to me, it was about emotional stability and mindfulness.

It is so easy to get lost in those first years of motherhood. That is the reality for each and every one of us. Women do it over the world. When we choose to have kids, it becomes our job to be there for our families BUT I do not think you have to totally give up on you. You need an outlet to remain connected to tahat person.

As women we are raised to push and be independent and when we have kids we are left more alone and isolated than ever before. Many of us live far from families. Communities are not what they once were. Women are not who we once were. We are raised to be strong and pushed to have multiple university degrees and growing careers. And then it all changes when we have kids. Hormones kick in and not only do we have to take care of babies, we have to take care of all the conversations in our heads about what the heck is really important to us in these new roles we have taken on in our already busy lives. To work through all of that, we must take care of ourselves. We need to stay connected and re-establish our entire value system from push push push to nurture nurture nurture.  We need to create the space to think about some potentially hard changes in our lives because we have been empowered to have the opportunity to choose the life we truly want to live. Again, does that make sense?

So keep running. Train smart, strong and surround  yoruself with a like minded community. Get up and running if you are not. It is a simple, effective way to get reconnected. Finding yourself again takes time, work and patience. In the mean time, run so you can stay present while you live through the chaos of right now. Your kids need you now and that is OK. Take each day as it comes and just keep running. Move, sweat, get outside and clear your head from the chaos of the day. You got this.

I am now coming to the other side of this period of life. My kids are sleeping. My husband and I have decided I can quit my job, down size our life and stay home to take care of my family. My career has taken the back seat and I am proud and excited to have the opportunity to make this choice. I have created more time for my family and more time for me. I feel stronger and happier than I have felt in a very long time, maybe in ever.

This is why I train women around the world to get up and running and do it STRONG. I train them to not only become strong runners, but to become strong women. The world needs strong women. It just does. Yoru health, dreams and goals do not have to take a backseat compelely as you find your balance in life, career and motherhood. In fact...taking care of you and focusing on yoru running and health is an esential part of taking care of your family.

Do you want to run strong again? Do you want to reconnect to yourself? Do you want all my best tips and strategeis to train strong, burn calories, rev metabolism, shed fat and feel freaking amazing even if you don't have bvery much time??? Decide now is the time to take back YOU. Decide you are ready to prioritize yourself and your running because you know that when you do, you will bring out the best version of you to every other aspect of your life. Decide to join me because you are totally worth the effort. I am leading my signature Get Fit, Lean and Learn to Run STRONG Coaching Program starting soon. Join hundreds of other women ready to stop skipping workouts and start getting fit, lean and running STRONG again.  JOIN HERE.  Decide you are ready to get your running and your HEALTH back on track. Let's get FIT together so you can crush your cravings, re-boot your energy and get yourself back on track fast!

XO - Carey

Founder of The RunningMoms Wellness Training Academy

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5 Tips to Get You Through

Are You Tired and Struggling Trying to Manage it All?

Me too.

Today I am tired of being a mom. My house is trashed, my fridge is empty, laundry is everywhere, my kids are shouting at me and I have some things I just want some quiet time to do on my own without multi tasking. I crave freedom, a slower pace, adventure and warm weather. I need like a month off, all to myself.

But that is not going to happen so I need to just take a few deep breaths, shuffle between my needs and wants, re-prioritize and push on. I also just crawled out of the little pity party I held for myself on the bathroom floor where I had a good, deep cry. Sometimes that alone is really therapeutic.

And of course I look forward to my run tomorrow morning but that doesn't always solve everything. And what do you do between runs and on rest days???!!

I get it. I get how life is hard and busy and out of control at like almost every second. I also know this is why I hold strong to my running and my healthy eating and self care habits. On days and weeks like this, I lean even harder into taking care of myself by taking care of myself. It becomes critical I give my body what it craves, even in small doses. Letting go and giving up on myself would be a disaster. I have been to that place briefly and it was not good for me. I refuse to go back there.

So what do I do to get through these crazy days when I am tired, fed up, over whelmed and lacking time? To pick myself up off the floor and keep pushing on wards and upwards while maintaining my calm and sanity, these are my simple strategies:

1. I do something physical every day.
Even 10 minutes of physical activity makes me happier. Endorphins are like little magic happy pills that are critical to my sanity. I love early morning or lunch time runs. I used to put the kids in the stroller, drop them at my parents or kid swap with a friend to create this time just for me. Te beauty is, I do not need more than 20 minutes and I do not need a gym. At home HIIT workouts, a short, speed workout or an easy mindful run will do the trick. I JUST KEEP MOVING.

2. I get outside
I know how hard this can be when it is cold, but the power of being outside, breathing in that fresh air and looking up and out at that big sky just resets my soul and grounds me. Just try it. This is how I keep running through the winter and why running has been and always will be my main form of exercise and stress management whatever the weather.

3. I eat real food.
This is non negotiable for me. Eating processed and high sugar foods will only make my misery worse. Dialing in my nutrition during these hard days is critical. It helps me sleep better, eliminates my cravings and gives me increased energy throughout the day. Most importantly, it  eliminates any and all energy wasted on food guilt from eating crap. This alone can be a game changer on these tough days. I have no time to waste feeling guilty about my food choices and I only eat to fuel my body so it feels energized and light on my feet.

4. I do Personal and Professional Development
I am extremely intentional about making time for this. I refuse to let myself totally lose touch with my interests in this life after kids. It can range from running podcasts to high performing mompreneur live streams to essential oil webinars. I I listen to something every day that is related to either fitness, being a mom, high performance, business, or leadership so that I am constantly learning how to be a better ME. Staying inspired and engaged in a life outside of laundry, groceries and wiping bums has been a game changer for my sanity.

5. I use Essential oils
They simply make me happy, like being out in nature when I cannot be. I love learning, experimenting with new combos, getting more in tune with nature and how it heals, uplifts moods, gives us energy and how it grounds us. It is a fun hobby with very practical natural health applications to all aspects of my life. It is also to do something that does not revolve exclusively around exercise and food. I think that is why everyone who dives into essential oils also loves it. If you want some, CONTACT ME and let's talk. I have some great oils that will help you sleep, manage those stressful days, up level your energy and just make you happier in a way that doesnt leave you with any guilt! Often for the mama's who are working out and eating well, oils are the missing piece. I love my oils and love getting others started. Join our Free EssentiL Life Oily Facebook Group if you want to hang out talking oils too!

These strategies are all simple and do not take much extra time. They are not the extended holiday I crave but they are the realistic solution to my immedicate needs. They absolutely maintain my sanity and they actually allow me to thrive despite the overwhelm and time struggles. Could any of these be realistic solutions for you?

If you are feeling blah or overwhelmed or exhausted or all three, I highly recommend you step up your exercise routine, get outside, dial in your nutrition, do some personal development and try some essential oils to help you fight the blues and the mommy crazy.

Have you joined our FREE RunningMoms community yet? We talk running and strength training and some days I push you. But we connect becuase the struggle as a mom runner is real and we can also talk about that. Mindset and shifting expectiations is key to survival and happiness and maintining our health physically and emotionally. It is hard to get out, you are tired, more miles exhausts you and yoru pelvic floor leaks when you try, I KNOW IT!  JOIN US HERE.

Blog

What Do You Do When You Are A Runner But You Have No Time To Train or Run Long Distances Right Now?

*Photot Credit to Jess Lucana

I love running long distances. I love the hard work. I love the quiet miles. I love the empty feeling after that long run. I love the feeling of my endurance building and my body and mind adapting. I love running.

So what do you do as a runner do when you really, truly don’t have the time?

The fitness world is full of “No Excuses” and “No Pain No Gain” headlines but when you have a 23 km long training run coming up Saturday and you haven’t slept all week, it’s someones birthday and your husband is out of town on work for a week, your “excuses” and time limitations are real. There simply is not enough time to get it done on your way to marathon greatness.

Have you joined my RunningMoms Wellness Wellness Community yet? Join the conversation of real moms who are are trying their best to balance training, fat loss, life, career and the chaos of motherhood HERE.

Training for distance races takes time. You cannot push through and the excuses are not “excuses”, they are life as a mom. As a runner we totally prioritize our running, often to a law. We push ourselves hard but do not adapt our mindset when it comes to “success” is as a runner in this life post kids.

So what do you do? Here are 5 tips:

  1. Clear your mind of MORE MILES = BETTER RUNNER. This is simply not true. More and more miles do not make you a better runner nor do they make you healthier. In most cases, more miles leads to injury because you aren’t training at the level you need to be. More miles leads to more mental stress and constantly feeling like you are not enough. You will always feel like you are behind in your training, resentful towards your family and other priorities and you will be forever frustrated and disappointed
  2. Assess what time you do have available. Be honest. How often are you working out right now? How many days a week could you realistically fit a workout in? How many miles can you really make time for on the weekend? What level of fitness are you really at right now.
  3. Understand that training for a 5k/10k or faster 5k/10k can be just as satisfying as that half marathon. Choose an appropriate training program to fit into the time you have. Your run training needs to fit into your life because it is just too hard to fit your life into your running when you are a busy mom. It is hard to find the time when you have to work, take care of kids, breast feed, shuttle around to soccer, swimming, cook, do laundry and everything else that is on your plate. I want you to keep running but I want you to be realistic until you get through these crazy years or you can make some massive shifts in your lifestyle to free up your time (like start an online business, downsize your life, simplify things, quit your job and move to Costa Rica :)
  4. Appreciate that short runs like intervals, hills and runner specific HIIT training workouts are effective workouts, will feel amazing and can get you amazing results in your health and fitness in less than 30 minutes per day. These workouts do only need to be done 3 - 5 days per week. You can get fit and fast and make changes to your body composition that feel amazing without putting in long run sessions. Trust the process.
  5. Release the expectations on yourself of time and pace and distance and just enjoy each and every workout. Running is quiet time, it is connecting to your body it is about getting strong physically and emotionally. It does not have to be about the miles and the paces if you shift you mindset. Do not miss out on the good stuff because your pace is not what it once was. Don’t allow yourself to feel frustrated but allow your mind to meet you body and life where you are at. Celebrate each and every one of those workouts. You deserve it. Create a positive association to the good feelings and in time, you will get your paces and miles up again.
  6. Be structured - schedule in your workouts. Plan your meals and make time to meal prep. Go to bed and get up at the same time everyday as best you can. Limit social media and distractions that do not serve you. Having more structure to your life will give you more time and freedom in your days and will reduce your stress. Always scrambling to get the basics done will drive you to madness! Be conscious about creating some organization.  
  7. Don’t sign up for a race until you are almost at race day. Honesty, it can be so stressful and lead to injury and added stress when you have signed up for a race that you are just not ready for. You won’t be ready, you will drag yourself through, you will end up with an injury and disappointment when you should have just ran 5k or skipped it all together. Races are fun I know but there will be a time and place for them again in your life. I never sign up for races these days. I just cannot predict my life between now and three months for now. I enjoy running and training for simply the structure a good plan brings to my life without the looming deadline of a “race”. I do not count my success by my number of medals, I measure it simply by how I am coping with life and how I feel day to day. I often train and run alone on race day just to push myself without the stress. ! run for ME and for nothing else. Does that make sense?
  8. Find other ways to sooth your soul on the days you can’t run. I know these days. You are irritable, frazzled and you are itching to just break free and run. These are the days you need something else to cope. Try to not let it be food or alcohol because this just leaves you feeling tired and guilty. This is where hobbies, good nutrition and essential oils come in. Do something you enjoy on off days. Food prep for success and dial in your nutrition on these rest days so you still feel good. Essential oils are a great way to promote wellness, calm and energy as you need without hitting the pavement. As runners we get addicted to the high of running, I know you will get addicted to the natural high of essential oils as well. Peppermint will energize you, lemon or wild orange will make you happy, lavender, white fir or balance will sooth your stress and anxious feelings in the evening, anytime you feel the crazy coming on and they will help facilitate the sleep you ned to rest and recover.

I hope these tips help but If you are struggling in your training to find the time to even get started, join the RunnignMoms Wellness Community and surround yourself with community, support and female positive energy HERE. You got this.

Happy, Healthy Running.

Carey

 

Debunking Exercise

DEBUNKING EXERCISE & WEIGHT LOSS MYTHS

MYTH: IF YOU EXERCISE, IT DOESN'T MATTER WHAT YOU EAT.
FACT: IF YOU EXERCISE, IT MATTERS EVEN MORE WHAT YOU EAT.

If you don't have the nutrients in your body, you will not recover properly from a good workout. It's like flicking a lighter without any butane. If there's no material for the exercise to spark there will be no flame – and you may creating a nutrient deficient.

MYTH: AEROBICS IS BETTER THAN WEIGHT TRAINING FOR LOSING WEIGHT.
FACT: TO REALLY TRANSFORM YOUR BODY, YOU MUST WEIGHT TRAIN.

If you're doing nothing, any extra activity is good for you. If you need to relieve stress, just move. If you want to run a 10k or have a long distance goal, run. But if you really want to burn fat and change the shape of your body, you need to ramp up your metabolism by building more muscle.  Even though aerobics does help burn fat, it does not change how small your waist looks or how slim your arms look the way weight training does. Boy weight HIIT circuits work as well and are GREAT options for busy moms who can't get to the gym and hardly have any time. Sprint, hill and interval running workouts also work. Long, slow cardio will not get you to yoru goals.

MYTH : THE LONGER YOU EXERCISE, THE BETTER.
FACT: TOO MUCH EXERCISE PREVENTS RESULTS.

The purpose of exercise is to stimulate muscle and burn fat. To do this, workout sessions should be brief, intense  and highly effective. This can be accomplished in less than 4 hours per week. Anything more can drain you – mentally and physically – and take you further away from your goals.

MYTH: MUSCLES GROW WHILE YOU'RE WORKING OUT
FACT: MUSCLES GROW WHILE YOU'RE RESTING AND RECUPERATING.

During a good workout, muscle damage occurs. This micro-trauma triggers the body to re-build the tissue – if you give it sleep and proper nutrients to recover. Yes, sleep is a big part of the program!

MYTH: IF WOMEN LIFT WEIGHTS, THEY GET “BULKY”
FACT: RESISTANCE TRAINING HELPS WOMEN BECOME LEAN AND TONED.

Fat takes up 5 times more space than muscle. If you replace the fat on your hips or thighs with muscle, you get smaller hips or thighs. You feel BadAss and Energized.

MYTH: WEIGHT TRAINING IS ONLY FOR YOUNG PEOPLE.
FACT: PEOPLE OF ALL AGES SHOULD BE WEIGHT TRAINING.

Loss of muscle mass begins at age 25! This is the age most people see their body fat levels go up. Without weight training, we lose strength and become fragile and more prone to injury as we age.

MYTH: TO BECOME A BETTER RUNNER YOU MUST RUN MORE MILES
FACT: TO BECOME A BETTER RUNNER YOU MUST DO STRENGTH AND SPEED WORKOUTS

If you want 28 days of ULTIMATE HIIT AND SPEEDWORKOUTS designed specifically for RUNNERS that will not only build muscle and bust fat but push your running paces, join The 28 Day Faster Stronger RunningMoms Challenge. We start Monday, March 13th. I will give you the exact workouts and nutrition strategies you need to maximize health, fitness, run training and of course, fat loss. You will also get access to our private training community and coaching to keep you inspired, motivated and pushing your limits. You can do anything for 28 days!

Join the challenge here. TODAY IS THE LAST DAY FOR THE EARLY BIRD PRICE OF $59. The price goes up to $99 tomorrow.

GET YOUR SPOT NOW. I would love to coach you through!

10 Simple Tips to Running

Skinny Won't Make You Happy, Strong Will

If you have been running consistently and feel like your training, weight loss and speed have plateaued, you may now be wondering how you can run faster and stronger to bust through. These tips may be helpful for you. These are smart and simple tips that are easy to understand and apply. They have the potential to transform your running, push you out of your comfort zone and crush your strength past your usual slow 5k, 10k and 21k paces. These tips will improve not only how you perform, but how much you enjoy running!

  1. Run Consistently - You should be running 3 - 4 days per week week after week and month after month (even on holidays and through summer and school start up!) Are you doing this? How long have you been running consistently? If you are starting and stopping and skipping weeks or entire training seasons, getting stronger and faster will be tough.
  2. Stay Motivated - set a meaningful goal, sign up for a race, celebrate small successes, say your goal out loud and get a team to keep you on track. Keep focused on each day and each workout and how the workout makes you feel. Do not get distracted and DO NOT FOCUS ON THE WEIGHT END GOAL.
  3. Set Intentions and Practice Positivity for Your Run and Your Training - Why do you run? What do you want out of your run? How do you feel when you run? Why is that important to you? Tell yourself before every workout that you are pumped to get to complete it and be thnankful for a body that allows you to complete the session.
  4. Get a Plan - This gives you structure. Having structure takes the guess work out of what you need to do. A smart plan will keep you challenged and progressively push you. If you download a program ***buyer beware! Not all programs are created equal and you may end up more injured and frustrated than when you started. Contact me to get a SMART training plan or to join the Online VIP Training Academy.
  5. Fuel For Your Run - having more energy during your run will help you run at your best and feel good doing it. 30 minutes before your run try to eat a light carbohydrate I love a simple banana or a Lara bar. You want to avoid fat, protein and fibre right before a run as they can cause GI discomfort. Within 30 minutes of your run you need a mix of carbohydrates and protein at a 3-4:1 ratio. This post-workout snack should be around 100-300 calories. Try a banana or apple with 2 tablespoon of nut butter or a hard boiled egg, sautéed kale and apiece of fruit.
  6. Fuel Between Your Workouts - Balanced meals between workouts (carbs, healthy fats, lean proteins, fruits and veg). Understanding macronutrients and working with them is really important as you fuel for your runs and between them. You MUST be fuelling with real food, real often to get stronger and faster. Good Food is Fuel….it’s that simple. Carb cycling can be a powerful real food nutrition technique to bust your through your fitness plateau!
  7. Alternate Hard Day and Easy Days - You break down muscle on the hard days and you replenish and you recover on your easy/rest days
  8. Switch Up Your Running Routine - Hills, track, interval training Run up a hill hard, easy down and repeat 3 - 4 times to start. Push for 400 m, followed by 200 m easy and repeat 3 - 4 times to start - run 3 min easy, then 1 min faster and repeat 4 - 5 times
  9. Strengthen With a Non Running Workout - Being strong through your legs, core and upper body will decrease your risk of injury and enhance your performance. Check out this HIIT workout HERE.
  10. Posture Matters - If you slouch all day this becomes your normal posture. This makes your running posture poor and makes your running position inefficient.

BONUS TIP: SLEEP

Sleep is the number one strategy to reaching any of your goals, speed, endurance, muscle building, weight loss or sanity. You should be aiming for 7 - 9 hours per night. Any ideas on how you can get more hours in?

Ready to get faster and stronger? Join the 5 day coaching program. We are talking strength, macro nutrition specifics, recovery strategies for hormonal balance, gut health and the mindset required to help you not only run STRONG... but SHED FAT. Honestly, who doesn't want to shed fat??!! I certainly do not run all those miles to gain weight. The coaching program starts April 16th. JOIN HERE.

I cannot wait to lead you through this.

XO - Carey

Setting Intentions

Why Set Intentions?

I feel my goals deep within my soul when I set them and they have nothing to do with pace or PR's or mileage.
 
Setting time goals or weight goals often only sets us up for failure and I do not know about you, but I only need positive, happy stuff in my life. I have no time to waste my energy frustrated with my running outcomes. I run for sanity and those happy endorphins and the last thing I want to do is cloud that out with anger at myself for not hitting a pace.
 
I remember the time I ran with a friend through a half marathon she worked so hard to train for. She had 3 kids, loved running and worked very hard to get in good condition for that start line. She desperately wanted to finish in under 2 hours. She ran hard but there was a wind and she was a bit off on pacing to start and she spent the whole run worried and anxious about her goal. She crossed the finish line in 2:03 crying disappointed in herself despite shaving like 10 minutes off her previous half marathon.
 
What??!! Disappointed??!! She should have been damn proud of herself crying because she freaking did it and shaved 10 minutes off her last time. She should have owned that because she seriously rocked that race but was clouded by setting a goal based on a number she either achieved or didn't achieve.
 
It is the same for setting weight goals. When you say "My goal is to lose 10 lbs" and you let that number dangle in front of you it can make the process really frustrating as the distance between you and those 10 pounds feels so vast.
 
We are busy mama's. We are lucky to even get out to run or to have time to stuff lunch in us to re-fuel. We need to throw away those old objective style goals that are based on times and PR's and distances. These type of goals are meaningless if they have no feeling and you must start to connect your goals with your emotions. Make sure you are passionate about them and keep them positive. Work on setting intentions around how you want to feel instead.
 
What is an intention and how do you set one?
 
Join my FREE 5 Day Runner's Reset Detox and find out. I am going to share my 5 Runner's Mindset Detox Strategies so you can start to enjoy the process of running again and finally begin to get the results you want with way less frustration and guilt. This is for you if:
 
  • you are struggling with a lack of time,
  • frustrated with your body and lack of any weight loss despite your best efforts,
  • annoyed because you can't fit in those long distances runs
  • tired of starting and stopping exercise programs and clean eating challenges that are just not sticking
  • you are ready to make some real, lasting changes
  • you are ready and willing to look outside of simply diet and exercise and make some mindset shifts.
When you tune into these 5 strategies, even in as little as 5 days, you can begin to make massive change in your health, your running and your happiness.
 
Join the Mindset Detox HERE and get immedicate access to the E-Strategy Guide. Contact me HERE anytime of course! I am really looking forward to this. This is totally my kind of detox.
 

Do You Have

It May Be Holding You Back

Runner, I know you. You are strong. You like to push. You like to achieve. You value yourself by your miles, your paces, your distances. You train and you are always craving longer, faster, stronger. You are competitive by nature and this is why you have achived big goals in life. I like to call this your "Runner's Brain".

I love that about runners. These are amazing skills and traits to have and I really click with women like you. And this describes me perfectly.

However, these same traits are what caused me to struggle in my life as a new mom when what my body and mind needed, was for me to slow down. I see this happening in so many runner's out there after babies as you feel heavy, slow, frustrated with your body not being what it used to be and not having the time or freedom you once had to train to those longer, faster and stronger distances. You spend your time feeling guilty about missed workouts, those extra pounds, the slower miles and not running as fast as you used to (or as fast as her). This leads to unhappiness, poor self image, low self confidence, eating disorders, exercise disorders, body dysmorphia (anxiety disorder that causes a person to have a distorted view of how they look and a lot of time spent worrying about appearance) and alot of wasted time feeling guilty, hating your body and not enjoying the here and now of your life.

Does this sound like you?

  • you are constantly getting injured
  • you are never satisified with your running or fitness
  • you are struggling with a lack of time or even getting started and feeling so guilty and bad about yourself
  • you are frustrated with your body and lack of any weight loss despite your best efforts,
  • you are annoyed because you can't fit in those long distances runs
  • you are tired of starting and stopping exercise programs and clean eating challenges that are just not sticking
  • you are ready to make some real, lasting changes
  • you are ready and willing to look outside of simply diet and exercise and make some mindset shifts.

So to get up and running or running stronger it takes effective strength workouts, safe endurance progressions, good form, good nutrition and re-connecting to your core. You can download free apps and in my RunningMoms Training Academy I give you the exact training components you need to get up and running strong, yet so many of you are still struggling out there.

WHY?

It's a simple truth - if you can't get your mindset right or shift your "Runner's Brain" post partum, you're never going to get up and running healthy, happy and strong, no matter how good your training program and nutrition are.If you can't adapt, adjust and tone down your "Runner's Brain" as you transition through these first years with kids, your new roles, your new body, injuries, going back to work, through relationship struggles or what ever other curve ball life has thrown at you, that  classic "Runner's Brain" that is so great at others times in life, is now your own worst enemy.

How Can You Shift Your Runner's Brain?

Instead of pushing, setting impossible expectations of yourself, wasting time feeling guilty and winding up quitting or getting injured, it is the perfect time to adapt, adjust and set some realistic expectatations of your physical self to nurture your emotional self. It is a time to be OK with just being enough knowing that if you take care of your body and mind now, you will be so much better off later.

As a physiotherpapist, runner and mom with a "Runner's Brain", I know that shifting your physical expectations of yourself is tough. I also know that if you are able to make the shift, you will get back up and running strong and to bigger, better goals in the future but the advice today can be tough to digest. For example:

  • when I recommend women to ideally wait 4 - 6 months before they get up and running and that they should do a solid 4 - 12 weeks of strength and core retraining first, they are not happy and I am ususally ignored.
  • when runners come to me wanting to train for a half marathon right after baby or when they aren't even at 10 k yet, they get pissed off that I recommend getting strong to 5k before going long.
  • when runner's struggle with the half trainning becuase of time and lack of energy, I encourage them to lower the distance goals and focus on 5k but they often get irritated as they feel like it is not a challenge enough despite likely getting injured, quitting or dragging themselves across finish lines.
  • when women ask me advice about running through pregnancy and I ask them why that is importnat to them, they often leave it unanswered and just continue to push, push, push.

I love this quote from Brianna Battles, "Sometimes we have to do what’s best right now to be our best later on. This requires checking the ego". This ego exists in each and every one of our "Runner's Brains". Adjusting these physical goals does not mean quitting running or stopping all fitness but it does require a serious Mindset Detox.

5 Strategies to Detox Your Mindset for Success

These simple yet complex strategies have the potential to start a massive shift in your thinking and how you approach yourself and your running. That "Runner's Brain:" needs to start to think about these things and appreciate what health and wellness really looks and feels like for you right now.  Adapting these strategies and mindsets will allow you to start running with mindfulness and allow you to enjoy the day today and stop worrying so much about the end goal. This will pay off big time for your success and sustainability of performance and health in the future.

  1. Get clear on your priorities.
  2. Focus on what you can control.
  3. Understand stress and how it affects you.
  4. Kick your negativity to the curb.
  5. Disconnect from your running end goal (paces, times, distances, PR's), focus on what that run is going to give you right now and learn to set intentions instead of goals.

GET MORE DETIALS ON THE STRATEGIES HERE

Life is different after kids. Time is at a minimum. You are tired. Constantly pushing yourself will lead to burn out, injury, frustration, guilt and starting and stopping your fitness all together. These transisitons in your life, even if you have a "Runner's Brain", are a time to be patient with yourself and your body. Try work thorugh these strategies and approach your running with a different mindset because let's be honest, you are likely not winning any races. So learn to tune into your body and enjoy what running brings to your life aside from paces, distances and weight loss. Remind yourself often what being healthy and happy really means to you. Happy, healthy, prioritized, mindful and consistent runners can stay in it long term and be truly fulfilled, mind, body and soul. There will be a day you push again. Just give yourself a break today and don't give up on yourself along the way.

High five mamma, you go this.

Carey

Have you joined our FREE RunningMoms community yet? JOIN HERE. The RunningMoms Training Academy is open and taking a waitlist. More info to come in our RunningMoms community, so join us!!!!

Running

What you Need to Know

The most common question I get as a post natal run coach and physiotherapist is “When can I get back up and running after I have had a baby”?

I'm sorry to say this...but I ALWAYS recommend at least 4 - 6 months.

Running after babies is FREAKING HARD!!!!

That doesn't mean you can't do anything in that time period, just hold back a bit on high impact running. You can be walking, walking hills, doing appropriate core and strengthening work but RUNNING IS HARD on your postpartum body. The impact is high and despite your love for running or running through your pregnancies, your body needs some recovery time after having babies. Giving yourself this physical and emotional time to heal and recover now, will have you back up and running stronger for the long term before you know it.

The Must Know Signs That Something is Wrong

Whether you had your baby 3 months ago or 3 years ago, here are the abnormal signs that you must be aware of:

  • low back pain
  • pelvic pain
  • unexplained hip or knee pain
  • urinary leakage during workouts (you pee your pants a little or a lot)
  • you have the urge to pee a lot but not much actually flows
  • a heaviness or a bulge in your vaginal area with workouts or any jumping activities
  • outie belly button where there was not one before
  • bulge down the midline when you attempt a standard crunch
  • maybe you look pregnant when you are not (“mommy tummy”)

All of these are COMMON but not NORMAL and signs that something is off with some part of your core stabilization system. If you experience any of these or have any questions, please see a pelvic health physiotherapist in your area before you go any further into your run training or workout regime. At the minimum, do you research, adjust your training and expectations on yourself. 

I share this with you because more than a runner, I am a Registered Physiotherapist. I am highly trained and skilled at understanding the body, how it moves and how to restore movement when it is broken down BUT my training completely skipped over how a woman's body changes with pregnancy and her postnatal return to running. Pregnancy and birth aren't "injuries" that typically need "rehab" and are totally normal life processes but when us mamma's are strong runners wanting to return quickly, we need to view pregnancy and birth as something that requires a little "return to play" structure and guidance. This education and guidance does not exist anywhere and is why I need to talk about it.

Personally, I learned this stuff the hard way. I had a diastasis recti, a weak pelvic floor and I peed when I ran early on. I learned to rehab myself because of my unique training, education and body awareness. If I struggled, I know you must be struggling out there too, unaware of why you are leaking when you run, staring blankly at that bulge down your midline with crunches and wondering why you are having back, pelvic, hip pain or repeated injuries. Running may be feeling SUPER hard leaving you SUPER frustrated.

I do not want that for you.

Whether your baby was 3 months ago or 3 years ago, here are a few basics tips for running after babies:

  1. Again, I strongly, strongly recommend you wait 4 - 6 months after birth to get running. Your body is truly in rest and recovery mode and needs time. Sometimes we have to do what’s best right now to be our best later on. You will run again but take this time to focus on recovery, getting strong and connecting to your core. The hormone relaxin is still pumping through your body at an all time high in the first few months postpartum. This is the hormone that made it possible for your body to be able to carry a baby and birth it. It makes your soft tissues (for example, ligaments) more lax and therefore you are far more susceptible to injury to your hips, pubic symphysis, low back, and knees.
  2. It is essential to retrain your core and pelvic floor before you start pounding the pavement. Your core is made up of your postural muscles, low back muscles, abdominals, diaphragm and your pelvic floor. To support the impact and demands of running, these muscles all need to be strong and coordinated as they work together. If you are spending long days breastfeeding, carrying your baby or sitting at a compluter, your posture is likely not optimally aligned. When your posture isn't aligned, your core muscles are not activated or firing optimally and they certainly are not ready to support the demands of running. You may even have some degree of diastasis recti (LEARN MORE HERE) putting your back at risk. As a result you end up with any of the signs listed above that are common but NOT normal. Running will exacerbate these issues. Core work must be initiated before high impact running.
  3. Uterine and bladder prolapse are real things to be aware of. I recommend all my ladies go see a pelvic floor physiotherapist (PFP) to put both our minds at ease. If you are experiencing ANY of the issues listed above, see a PFP so they can give you treatment and exercises to help you rehab. If you’re having incontinence with sneezing or laughing, or if you are running wearing a pad because you’re leaking, stop running and get back to basics of core/floor training.
  4. When you want to get up and running, begin by focusing on strength training specific for runners. This applies if your baby was 3 months ago or 3 years ago. Running is high impact and you need to be strong to be successful in your new training program. 1 - 3 months of structured specific resistance training created for runners after baby, on preferably 3 days per week is recommended. Working on abdominal and pelvic floor activation exercises, retraining your breathing patterns, doing exercises such as squats, lunges, hip thrusts, side lunges, side planks and more will be extremely helpful in your up and running or return to running program. This is what we will work on in the Get Fit, Lean and Learn to Run 28 Day Coaching Program.
  5. Acknowledge you are in recovery or beginner mode and start slow. To get back out there, start building up your mileage slowly. My very beginner running program starts off at run 1 minute, walk 2 minutes. Learn to tune into your body and be hyper aware of the red flags that anything is off (see above). You will need to keep up your strength training routine as youbuild yoru endurance. Strength training never ends and it never gets easier, you just get stronger!
  6. Don't forget the other important components of training - sleep, quality nutrition, hydration and stress management. These are KEY to getting up and running and critical to have under control before you start any training program. Do not under estimate the power of any of these. As you are focusing on core and general strength work in preparation for getting up and running, make sleep, nutiriton, hydration and stress management a healthy part of the program.

I hope that you will be patient wth yourself as you get up and running after babies or even years later because it will significantly impact your return in the short term and health in the long-term. Strength and core exercise is fantastic and I encourage it as soon as you’re ready and feeling up for movement. Before you begin any run program, GET STRONG.

If you want to get back up and running STRONG, back into hormonal balance and if you want to set your body up to burn fat after babies The RunningMoms Online Training Club is for you!!! It is physiotherpapist designed and approved for the postpartum runner wanting to get started safe and strong. It includes strength training workouts you can do at home without equipment, my signature coreFIT workout series, a real food meal plan, the power blood sugar balancing smoothie guide and the hormonal recovery strategies you need to prepare your body to get back up and running strong again after your babies, whether they are 2 months or 2 years. You will not find this kind of training for mamma runners anywhere else and I am excited to lead you through...GET THE INFORMATION HERE...it's only $7 to join!!!

XO - Carey

Physiotherapist & Founder of the RunningMoms

Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat

Credit to Jessie Mundell for some of the content in here.
 

Strength Training

Get Fit, Run Fast and Set Your Body Up To BURN FAT!!!

If you want to get get fit, run fast and set yoru body up to burn fat, lose weight and becoe injury proof, forget running long, slow and steady or training for a marathon right now. Start to build strength with a focus on good form, alignment and consistency. High Intensity Interval Training (HIIT) is an effective form of strength training designed to build full body runner strength, burn calories, rev metabolism and shed fat. This is a sure fire way to hit your goals and reduce your risk of injury and frustration. Running and running and running is just not the answer.

Before we dive into why strength training is key or runners, I want to invite you to join The RunningMoms Online Training Club. DETAILS HERE. When you train with me inside The Training Club, you will learn exactly what it takes to train strong, eat right, balance your hormones and set your body up to burn fat and lose real weight forever without diets or gimmicks... so you can run STRONG and feel amazing.

HIIT workouts designed specifically for runners are short, intense and they will push your body into the zone to build lean muscle, create an after burn metabolic boost for up to 48 hours after you workout (that means you will burn more calories at rest, yeah!!) without leaving you injured, frustrated you can't fit in your lng run or exhausted. By focusing on strength for a training cycle or two, you will quickly build a strong fitness base consisting of core power, muscular strength, stamina, speed and endurance. All good things.

And the best thing about them is that they take less than 30 minutes, require no fancy equipment and you can do them anywhere. Perfect for a busy mamma like you!!!

I want you to feel lighter on your feet. I want you exploding with energy, with confidence and fitting into your clothes comfortably. Yes running is an awesome choice for impriving yrou physical and emotional health but without strength, running will most likely leave your injured, frustrating and even gaining weight.  By adding in Runner Specific HIIT workouts, you have an effective way to drop fat fast, and get up and running strong and injury free.

Push yourself to get STRONG before you start running long, skyrocket your fitness and transfrom your body composition.

What is High Intensity Interval Training for Runners?

HIIT workouts are brief bouts at near-maximum exertion (80% of your max workout) interspersed with periods of lower-intensity activity or rest during. They can be cardio sessions like sprints or hill training or full body exercises. They usually incorporate more than one muscle group so you are maximizing the time you are putting in the work. The intensity combined with the many muscles you engage cause your body to burn more calories and fat (especially after your workout).

Many professionals in the fitness industry believe that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. Compared with traditional long, low intensity forms of exercise, like running and walking, high intensity training has been shown to not only be easier to commit to, but have better and longer lasting fitness and health results. Steady state cardio doesn't push your body into that fat burning mode the way HIIT training does. 20 minutes of HIIT training is more effective than a 60 minute run if fat loss, strength and speed are your goals.

Benefit's of HIIT for Runner's

Short, high intensity workouts offer a powerful and time effective way to improve whole body fitness, muscle strength, and body composition (better known as being ‘lean and toned’) all which improve your running. The Benefits of HIIT are:

  • You train your WHOLE BODY in every workout, which means every muscle in your body is burning energy, while you build an all over, even and balanced body shape.
  • Time Efficient:  HIIT training is WAY more time efficient, which, when you are a busy mom. Less time is needed to train which is key for fitting training into your daily schedule and for your long-term success.
  • Faster Gains:  HIIT equals more density and volume per session usually means faster gains all round, whether this is greater fat loss, strength gains or toning up.
  • Boosts Metabolism: As well as increasing your fat burning potential during exercise, high intensity training boosts your metabolism in the hours AFTER your training.(5) With this significant boost in your body’s ability to burn energy, you will be increasing your fat burning potential during your regular day to day activities.
  • Increased Training Frequency:  HIIT allows you to hit each muscle more often per week, rather than following a slow run only program that never pushes for any strength gains.
  • Increased Fat Burn: Not only does HIIT cause greater fat burning within the session but also for 48 HOURS AFTER, which plays a key part of rapid fat loss.  With this significant boost in your body’s ability to burn energy, you will be increasing your fat burning potential during your regular day to day activities.
  • You will burn FAT:  Basiclly, this type of exercise helps you use more of the calories / food you eat for fuel within the muscle, rather than storing it as FAT!
  • Improved Fitness: HIIT workouts are multi joint, functional and involve many muscle groups working together which provides a ton of health, fat loss, fitness and performance benefits.
  • Sustained Motivation: Workouts are short, sharp, and varied, making it easier to stay motivated and put in 100% effort during your entire workout. Because you are more likely to train harder, the time you put into your workouts becomes way more effective, and this gives you significant improvements in your fitness results. No more getting bored, fatigued and ‘over it’.
  • Decrease Injury Risk / Joint Issues: With this type of training you are less likely to get injured and sick, especially overtraining or injuries resulting in lack of attention or focus and logging too many miles your body just can't handle. Workouts are less than 30 minutes only giving your muscles a small dose of effective training stimulus, followed by recovery time for your body and mind to reset. You are going to improve your running form and decrease the impact on your joints as you get strong and better equipped to support your bodies needs as you get up and running longer distances. No more overtraining!
  • It Allows Dietary Freedom (Eat more of what you LOVE): No calorie counting or starvation diets here. By using these workouts you can crank your metabolism into “turbo” mode and burn double the amount of calories when compared to a typical session. You will get hungry and you need to eat when you are training like this. Regardless of who you are, if you love food, this lets you eat a lot more of it. You do have to make those calories count though. The 28 Day Get Fit, Lean and Learn to Run Strong Program for Runners has the Real Food Recipe Guide you are going to need to satisfy your cravings!!!

If you are still reading this then you are probably a great fit for HIIT Training. TRY THIS WORKOUT!!! This is the perfect place to begin your run training because it will help you drop fat, improve fitness, get strong to support your alignment and joints all before you start any high impact, high demand runnig at all. It is entrirely possible to turn your body into a real fat burning machine but you have to get STRONG, not just run long. Adding HIIT style workouts into your training plan will truly change your running, your body compositon and your energy levels taking you to the next level in your fitness. I know that if you train using these workouts you will set yourself up for getting fit, lean and running strong and long. You will TRANSFORM your physique, get results and seriously feel amazing.

Interested in joining the RunningMoms Online Training Club? It is only $7 to join. Get all the details HERE.  You will learn exactly what it takes to train strong, eat right, balance your hormones and set your body up to burn fat and run STRONG. Train with us if you are ready to stop running and running and gaining weight and if you are serious about learning how to run STRONG AF without diets, restrictions or gimmicks. GET ALL THE DETAILS HERE.

XO - Carey

5 Secrets to Running

Train Like You Want To Kick Some Ass

There is still a mis conception that cardio rules and running long is the best way to get fit. While running is awesome for you health, running to look like you can KICK SOME ASS requires a special kind of training for fat loss and lean muscle gain. If you are running and running and running slow and steady day after day, you will lose some weight initially but you will hit a plateu and only be wasting your time as you shuffle through the same cardio sessions over and over again. You will NEVER get lean legs or a tight core.

Why?

Because your body has already adjusted, adapted and craves something of a higher intensity to rev your metabolism, build muscle and shed fat. Simply running and running alone will actually be burning through muscle, ramping up your fat storing hormone called cortisol, slowing your metabolism, have you heading toward injury and without a serious focus on your training nutrition, you will be hungry and likely eating a ton of food...any kind of food (preferrably carbs) becuase you are a runner right???!!!

If you truly want to get lean, fit and shed fat as a runner, you have to move past the obsession with long, slow, steady state cardio and begin to consistently incorporate my top 5 Secrets to Fat Loss for Runners into your training program. Doing so is critical to train your body to run strong, remain injury free, burn fat and get real and long lasting changes to your overall body composition.

I share these with you becuase they worked for me after I ran and ran and ran myself to exhaustion, hormonal imbalance, adrenal fatigue and eventually a knee injury that took me over 6 months to work myself through. If these strategies worked for me, I can know they will work for you too. Here they are:

  1. High Intensity Interval Training (HIIT) - HIIT is a powerful and time effective way to improve whole body fat loss, turbo boost overall fitness, increase tone and lean muscle mass, improve cardio fitness, boost metabolism and increase alertness and energy after your trainign session. HIIT training is required if you want to kickstart fat loss as a runner. Adding these strategic bodyweight and interval speed workouts to your run program at any level is an effective way to transform your body composition much faster than steady state cardio day after day. I have incorporated HIIT workouts both strength adn speed work into every 5k, 10k and 21k training plan given to you in The RunningMoms Wellness Training Academy. You will be working for shorter periods of time, to a slightly higher level of intensity. This means your workouts take less time to do, but you get fitter much faster.
  2. Eat Real Food and Eat Alot Of It - Stop drinking diet coke, low cal snacks, grazing carbs all day and skipping meals. When you are training hard to get lean muscle and body composition change you must be eating enough of the right foods loaded with nutrients to ensure that your body has enough energy and fuel for the day. I recommend my runners focus on eating real food 80% of the time. Yes, calories matter, but even more so, focusing on the quality of your caloric intake and truly understaning macro nutrition will make more of a difference in your fat loss efforts than counting calories alone or dieting. We have become so conditioned to count calories, while most of us have not been taught to be aware of macro nutrients, blood sugars or how our hormones affect our fat storage and burning abilities. I coach my runners to understand real food and macro nutrition which includes carbs for quick energy, proteins to build and repair lean muscle and fats for flavor, feeling full longer, brain function, hormone balance, cardiovascular strength, lean muscle building, reducing internal inflammation and helping your body boost metabolism and burn fat. Dieting, eliminating entire macronutrient groups or skipping meals to save calories paired with more exercise is sabotagging all your fat loss efforts and will leave you feeling exhausted, sugar craving, late night binging, having difficulty sleeping or trouble falling asleep, experiencing mood swings, struggling through your workouts and holding onto fat.  If you are wanting to get up and running or training strong to shed fat and push paces, eating really good food and eating alot of it becomes a very important part of the program.
  3. Get Some Sleep - Sleep is when your body rests, recovers and builds muscle. It is absolutely a key part of your training program and needs some respect. The amount of sleep you need can vary from 6 - 8 hours. If you have babies I now how helpless you feel in this area but just respect and appreciate sleep. A lack of sleep places adverse affects on your hormones making your body actually hold onto fat and resulting in weight gain, crankiness, impatience, low energy and a lack of focus and will power when it comes to food and motivation to exercise. A lack of sleep also negatively impacts your immune system, setting you up for illness. All of these things will keep you from shedding fat. Get some sleep or at least enjoy yoru rest days. You should NOT be running long and slow and pushing hard every day. Save yor energy and push on your training days.
  4. Plan and Prepare - "If you fail to plan, you plan to fail." This extends from what you are going to eat for the week, to what you are going to be snacking on, to the exact  workouts you are going to be doing, to exactly when you are going to get them done. The more structure you can create to your meals, snacks, workouts and life in general, the more success you will have in your training program to get you up, running strong and shedding fat. Strong, fit and lean runners did not get that way by accident. They plan and prep and follow the program. It is not glamorous but it must be done.
  5. You Must Be Consistent in Your Efforts and Have Patience - Consistency is the NUMBER ONE factor in long-term fat loss, fitness, muscle growth and running performance. Even if you have the world’s best plan, it won’t help you maximize your results if you keep stop / starting. In fact, an “average” plan that is consistent will be SUPERIOR to the world’s best plan that you only perform half of the time. You must be patient and put the work in day after day, week after week and month after month becuase real results do not come easy or quickly. When you have a bad day or week or the kids get sick, instead of focusing on what you missed, being hard on yourself and quitting, put your shoes back on and keep going. Instead of focusing on how far you have to go to reach your goals, focus on how far you have already come. Celebrate each and every small success and stay focused on why you even started in the first place.

BONUS TIP: You must work on your inner mindset. You must deeply understand WHY you wnat to be a BADASS, exactly how that will feel, exactly how it will impact your life. It has to be so clear in yoru mind that you jump out of bed each and every day to do the work. You must create the habits of high performers so you can push through hard days, stressful times and LOVE your training so much you rarely give in to emotional eating, stress weeks and you never quit. Over all, you know HOW to run with a few tweaks to your stregnth training and nutrition but you have to work on how you THINK to bring your PEAK PERFORMANCE to every workout, every time. Hit each workout, each meal, each night of sleep, each Sunday of food prep like a BOSS and feeling like a BadAss and you will get results.

Shedding fat and becoming a fit, lean and STRONG BADASS runner who looks like she can KICK SOME ASS takes work, effort and time. It is not easy but getting a good plan and focusing on these 5 strategies will help you shed fat and run strong. Personally, I am always in training with a detailed plan that includes each and every workout designed and ready for me with purpose, structure and progressions to keep me on track to hitting my goals. Some days I run easy, some days I push my body weight HIIT session and other days I do intense speed burst interval training. Most of my workouts take less than 30 minutes and are ultra effective for building lean muscle, shedding fat and boosting my performance as a runner. My meals and snacks are planned and prepped every Sunday and Wednesday and my kitchen is stocked with only the food that is helping me achieve my goals. I use essential oils and have sleep routines to help me maximize my sleep, rest and reccovery. My TOP secret to success is consistency. I am always in training and I never go more than 2 days without a workout of some kind. Period. I have done the mindset work and I am mentally very strong.

  • Do you want to run STRONG, burn calories and shed fat as a result of your run training program?
  • Have you hit a running or weight loss plateau in your current training program and looking for a challenge?
  • Do you want to run get really freaking FIT? 

The RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG Challenge is starting again June 11th.  I will teach you everything you need to run STRONG and CRUSH all your running, body and life goals despite the chaos of motherhood. JOIN HERE. Then be sure to head over to the RunningMoms Wellness Community to connect with an growing community of mother runners getting serious about their training and pumped to get STRONG...inside and out.

XO - Carey

3 Essential Snacking

Power Up!

If you are a runner wanting to train strong, run fast, build lean muscle and shed fat, it is necessary to keeping your metabolism going all day long. Generally I recommend my runners eat 3 macro balanced meals per day plus snacks in between as hungry. Yes, even before bed. In theory, this is simple and easy: eat 3 balanced meals per day with snacks in between when you are hungry.

Unfortunately very few people do it right, resulting in frustrating weight gain despite running and running and running.

The content of your meals and snacks is of utmost importance. If you’re eating the wrong thing potentially every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and boost your running performance.

Let's jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…

Snacking Tip #1: Watch out for added sugar.

Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.

This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid. High sugar content drinks are THE WORST! Skip the frozen mocha frapuchino and grab a water with a few drops of DoTERRA Essential Oil instead.

Your snacks and drinks should have little to zero added sugars, and should be a nice blend of protein, fiber, helathy fat and complex carbohydrates.

Snacking Tip #2: Stop grazing between scheduled meals and snacks

You will literally save HUNDREDS of wasted empty calories by eating 3 balanced meals per day and sticking to eating only when you are hungry between those meals. Food is everywhere and those random donuts, kids scraps and office treats that come across your path constantly throughout the day are adding hundreds of usually empty calories to your total daily caloric intake. It is so easy to graze mindlessly ALL DAY and usually what you are grazing on is straight carbohydrates. Your body will react to all sugar the same way. It releases insulin. What happens to all those extra calories then? That insulin release tells yoru body to store those empty caloires as fat.

So when you are mindlessly snacking on junk food all day, you are constantly putting your body into fat storage mode.

Stick to your planned meals and snacks every 2 - 4 hours, allow your body to feel hungry, tune into that and eat real meals balanced with a protein, fat and carbohydrate and power snacks that you plan and prepare for. Seriously, this is game changing.

Snacking Tip #3: Homemade and made-in-nature are best.

As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

When possible, stick with whole foods found in nature and snacks and meals that you make at home.

Here are my 3 fav power workout snack recipes to refuel after a tough HIIT session or to have prepared and ready to go to snack on during my busy days:

Do you struggle with sugar cravings? Want to know what super foods I keep my kitchen stocked up with to power up my workouts and maximize my recover?/ Grab the Super Foods Guide for Runners HERE. These are simple foods packed with power that you can pretty much find at any local groery store!

XO Carey

Lack of Sleep and Stress

How to Overcome them

 

 

5 Simple Nutrition Rules

You Can't Run Off A Bad Diet

As a runner it is important to understand that you must EAT and TRAIN and not DIET and EXERCISE. There is a big difference between those two types of approaches to your running. When I made that shift in my own brain and started to make shifts to my nutrition and my workouts, my body and my running changed in all kinds of ways!

I know you struggle with nutrition. We all do.  We are good at running and breaking our bodies down. While the running part can be relatively simple, the healthy eating part can feel so complicated

One reason for the confusion is that there are so many diets and fads out there it that nutrition is hard!  Paleo, Carb Cycling, Whole30, high-fat/low-carb, Keto, vegan, and other trendy diets tempt those of us who are looking to increase our energy, decrease bloating, improve performance and shed fat.

And yet, most top athletes do not eat specific diets. Have you read Shalane Flanagan’s Run Fast, Eat Slow cookbook yet? She has everything from bison meatballs to grain salads to microbrews. I recently interviewed Nate Helming of the Run Experience and asked what his favorite post run recovery food was and he said a big rack of ribs. For top athletes, nutrition is simple: high-quality, nutrient dense foods and minimal overly processed foods. 

“There are three reasons why you should follow the example of… elites and eat everything. First, eating everything is healthy. Second, eating everything is natural. And third, eating everything is enjoyable.” – Fitzgerald, The Endurance Diet.

Over my 12 years as a physiotherapist, holistic living, run coach, and struggling with my own eating and energy for years, I’ve found a healthy, happy balance with food as fuel. I've learned healthy eating does not have to be complicated and it can be nutritious, delicious and easy all at the same time. By following the rules I am about to outline for you, you can eat healthy, lose weight, feel amazing and run strong too.

  1. Eat everything -  Eating everything is healthy, natural and enjoyable.
  2. Don't starve yourself - Stop counting calories. Eating too little will not only make your running feel heavy, but overtime can disturb your metabolism and hormones that regulate hunger (such as ghrelin and leptin) and send your body into starvation mode. Your body will start clinging to its fat stores, drawing energy from muscle and lean tissues. You’ll be losing the muscle mass that’s essential for keeping your body strong and workouts productive. Muscle mass boosts your metabolism, so over-restricting your calorie intake will actually impair weight loss not to mention a 200 calorie candy bar is totally different than 200 calories of almond butter, hemp seeds and a banana.
  3. JERF (Just eat real food) - Sticking to this simple rule 80% of the time is a great goal because no one has any fun striving for perfection.
  4. Don't eliminate entire food groups - By not eliminating any food group if it is not medically necessary, you don’t eliminate any certain nutrient. You don't create stress about your eating or deprive yourself. Yes you can eat carbs and still lose weight, feel great and run strong!!!
  5. Eat acomplete meal every 3 - 4 hours while awake - A complete meal is balanced, healthy and contains a carbohydrate, a healthy fat, a vegetable and a lean protein. At every meal you should be eating: 1 fist of vegetables, 1 palm of protein, 1 cupped hand of carbohydrates and 1 thumb sized portion of fat. This will generally provide you with everything you need to re - fuel, maximize your recovery needs between workouts, set your body up to burn fat all day long naturally and it will also keep sugar cravings in check. If you are hungry between meals, eat a snack that contains a carbohydrate, a healthy fat, a vegetable and a lean protein. Skipping meals and skipping on fats and proteins will disrupt your blood sugar balance and will lead to suugar cravings no amount of will power can resist.

BONUS TIP: Drink Water

Most people are dehydrated without even realizing it. Lack of hydration can cause us to feel hungry and even feed into our sugar cravings. If you feel like you are craving something sweet, have a big glass of water and see what happens.  If your craving subsides, there is a good chance you were dehydrated

Whether you are a brand new runner or your have been running for years, nutrition is critical to your training, your health and feeling at your best. Nutrition without dieting or restricting is critical to you running STRONG and setting your body up to burn fat and feel amazing.

In The RunningMoms Wellness Training Academy I teach you exactly how to run strong, eat more and get your fat burning hormones into balance so you can transform your body from an exhausted, carb craving, sugar burner to an energized, nutrient craving, pro fat burner....and I am going to make it super easy. When you join the RunningMoms Wellness Training Academy, not only do you get access to my weekly fat burning strength and burst interval workouts, distance training plans and core strength sessions to get you running fit, fast and STRONG, you get weekly recipe ideas and plans to NOURISH your running. Enrollment is close but you can get all the details HERE.

Nutrition MUST be part of your healthy, holistic run training program.

Have you joined my free 5 day RunningMoms Get Fit, Lean and Learn to Run STRONG Challenge yet? JOIN HERE. The next one starts Monday. You will learn exactly what it takes to train strong, eat right, balance your hormones and set your body up to burn fat and run STRONG.

XO Carey

 

11 Things to QUIT

Do You Really Want to Get FIT?

Are you running and running and running and gaining weight? Are you constantly injured? Have you signed up for a ton of races and feel exhausted and find yourself binge eating carbs all day???!!! I know what all that is like becuase I once did it too. I want to share my top 11 list of things you as a RUNNER specifically need to QUIT so you can stop running and running exhausted, sugar cravings, gaining weight and getting injured and instead start running energized, powered up, burning fat and getting faster, stronger and hitting your healthiest paces ever without dieting or counting calories:

  1. QUIT thinking MORE MILES IS BETTER. Focus on quality training. Get strong before you run long. Build muscle, rev metabolism and crush a 5k.Long distance running often just causes a hormonal mess and your body holds onto fat no matter how many miles you go.
  2. QUIT arbitrarily setting running goals that are too big. I am all for visioning and dreaming but when it comes to running, you can't go from 0 - 60 in 28 days.  Good, strong, smart training takes months if not years of hard, consistent work. You have to get to 5k and 10k strong before you can run a half or a full and stay injury free. Once you get injured, you have to quit, spend a lot of time and money on a good physiotherapist in rehab and THAT SUCKS! Instead, be hoenst with yourself. What are you goals? What is your current level of fitness? How much time do you have to train honestly? Can you crush a 5k or 10k yet? Set yoru short term goals in 90 day cycles. What can you commit to and CRUSH in the next 90 days. Then do that.
  3. QUIT only running long, slow distances. Your body needs to push out of its comfort zone to feel the stress needed to adapt. You are never going to break through fitness, weight or speed plateaus by only long, slow running. Your body is NOT building muscle which means despite being hungry, your metabolism is actually slowing down. All that running is ramping p yoru stress hormone cortisol and chronically high cortisol leads to weight gain becuase your hormones are a mess. Learn more about running, cortisol and wegiht gain HERE. Instead, try incorporating strength, speed and core work into that training plan. The hard intensity training is where all the good stuff happens.
  4. QUIT skipping sleep. Your body needs to rest and recovery time. Rest is just as important as running in a good training program. You break your body down during the workouts. You have to feed it in the kitchen and it will get stronger in the bed! Rest allows you a physical and emotional break so you can push that next workout. So do what you have to to get some sleep! Without sleep all the best training in the world will not get you the results you need. If you have small kids, just know this. Respect it and be easy on yourself if you are not hitting the training goals you want right now. You will one day sleep and run fast and strong again!
  5. QUIT starting and stopping. You train for a race and then you don't run again for months or you start a training program, you get busy, you get stressed and your running is the first thing that gets cut.  You cannot get strong this way and you will always find yourself starting over. Runnning will alwyas feel hard, will lead to injuries and it is fristrating always having to start at zero again. Strength and endurance come from consistency. I am talking consistent training week over week, month over month, year over year through the hard and dark days and even after the race is done. You do not need to grind out 60 minute workouts everyday. 3 - 4 days per week is good, 30 minutes is sufficient for fat burning, musce building and grounding your energy when done right. You need to shift your focus from perfection to progess and consistency. You have to always remember why you run and how it makes you feel. When you connect with the energy running brings you through the darkest, busiest, hardest times and when that becomes necessary, you will be running for life (again 3 - 4 days per week is perfect). You will feel better when you just keep running. Run happy, sad, mad, to celebrate, to survive, to get through. JUST RUN.
  6. QUIT running through pain, injury and a leaky bladder. Just stop, get assessed, adjust and adapt your training. See a pelvic health physiotherapist for the leaky bladder. Drop back in distances or quit races if you need. Skipping a single race is way better than rehab for the next 8 months when you are totally out of commission. Strength, core, speed and mobility training are part of a really good trainign program to keep you injury free. If you want to learn how to train right to reduce injuries, join my 5 Day Get Fit, Lean and Learn to Run STRONG Coaching Program HERE.
  7. QUIT signing up for so many races! Yes they are fun but they are stressful and lead to over or under training. Pick a spring and fall race, train smart, be focused, run strong and stay injury free. I know we all love the pretty medals but be smart and strategic about those races, learn to enjoy the journey as much as the finish line and look forward to the few rces you do run. Stop overwhelminng yourself and pushing through untrained or in pain becuase you paid for them. Motivate yourself by the feeling you get from running and what it brings to your life, not by medals. Quality over quantity!!!
  8. QUIT training alone or by following a couch to 5k app.  There is no better motivation than to have a team. As moms it is hard to physically meet up (I know this first hand!) so an online team is the perfect motivation and support you need to keep your energy for running up. Running is so much more than that app which literaly teaches you nothing about running. Get a coach who can help you tune into your body when issues arise, push you, pull you back, help you adjust when the app is progresing too quickly and who is going to give you appropriate strength, speed, form, core and nutrition training. It takes alot to run strong. You really can't skip any part of the training process if you wan tto do this long term. Running is not easy and that is clearly why 80% if runners get injured but not you now that you are reading this!
  9. QUIT comparing yourself to others. Period. Comparison is truly the thief of joy and it will always hold you down energetically. You cannot compare your beginning to anyone elses middle, Your sotry is completely different from everyone else's. Keep you focus on you and what you have to do every damn day to look and feel yoru best. Then do that shit. Need help? Join the RunningMoms Wellness Training Academy. I will keep you focused and taking care of YOU. Get the details here.
  10. QUIT focusing on the scale. I know weight loss is a goal for many and if you have unhelathy weight to lose it should be but focusing only on the number of the scale is a sure fire way to stress you out and hold you back. In fact, throw the scale away. And quit all diets, calorie restirctions or elimination diets. Eat real food and eat lots of it. Learn how to eat to fuel your body becuase you cannot run off a bad diet. Cut out processed food and quit skipping meals. Focus on TODAY and what you need to do to feel your best. Then do it again tomorrow and the next.  When you train right, eat to nourish your body and learn to balance your hormones as a runner, you will get REAL fat loss in time. Stay focused on the work you have to put in each and every day and forget the number on the scale.
  11. Quit eating every and anything becuase you ran this morning. As a runner, you nutrient needs are higher than the average. Running is not the green light to eat all the carbs and procesed foods. It is a green light to NOURISH your body with extra attention and be sure you are fuelling it with everything required to improve your health, build lean muscle and improve your performance. Those cravings? They are your body telling you it wants nutrients and lots of them and that your blood sugars are out of whack. In the 5 Day Fit, Lean and Learn to Run STRONG Coaching Program I will teach you how to fuel your body for blood sugar balancing, fat burning and performance gains without dieting or restrictions. Nutrition can be yummy and easy when you know what to eat, how to eat, when to eat and why it matters. If you truly wnat to become a fit, lean and strong runner for health with super human health, please stop ignoring your nutrition. You can join the 5 Day Coaching Program here and work through it all with me. 

Running will help you shed pounds and get fit but only when you take a holisitc health approach and when you learn to truly embrace the journey. I LOVE being in training. I love pushing my body, fueling it with 80- 90% real food at least, allowing it to adapt and feeling it get stronger. When you train STRONG and focused on every aspect of training you will get fitter, faster and stronger than you ever thought possible.

And I do have a few BONUS things you should also think about quitting for ultimate success:

  • Negative self talk - Be kind to yourself. You deserve it.
  • Negative energy - There is simply no time for any if it. That shit is holding you back.
  • Exercise you hate - if you hate running, find something you love and just do it. There is no wrong or right form of movement that is best.
  • Thinking of exercise as a punishment or a way to "fix" your body - you do not need to be fixed. you are perfect the way you are. Think of exercise as a celebration of what your body can do and what it is capable of achieving. It truly is amazing when you are mindful.
  • Being perfect - progress is better than perfection any day. Perfect is boring. If you want the cake some days, eat the cake. If you want a green smoothie other days, drink a green smoothie. It's back to progress over perfection!

What bad running habits are you going to quit?

If you want to stop running long, slow miles pounding your body while still NOT getting fit or losing weight, join the FREE 5 Day Get Fit, Lean and Learn to Run STRONG Coaching Program HERE. It is time to talk holistic run training that includes strength, speed, core, nutrition, hormones, rest, recovery and juicy self care rituals so you look and FEEL your best without burnout, injury or weight gain. Running STRONG and feeling at your best physically and emotionally is about so much more than running and running and running. Let's talk real strategies for real health, real weight loss and real improvements to your running performance  for real women wanting to get STRONG inside and out. Join us HERE.

xoxo Carey

Founder of The RunningMoms Wellness Training Academy

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Feature Blog

A Runner's Secret Weapon

I LOVE power packed, nutrient dense, guilt free smoothies. They are great in the morning or after a tough workout as they are easy to digest and when built right, can provide you with all the macro nutrients you need to boost your energy and recover properly after a tough workout. To help you learn to create your own easy but epic healthy smoothie I have asked Gaylene Gomez, smoothie expert and holisitc nutritionist at Compass Rose Nutrition to give us the exact detailsto do it right.

Smoothies are one of seven healthy habits I am going to be sharing with you in the upcoming 7 Day RunningMoms Healthy Habit Challenge. It's a FREE program and it starts June 19th. Join me and get back to the healthy basics of nutrition, hydration and mindset to set your body up to burn fat and feel amazing in just 7 short days. JOIN HERE

Here is what she had to tell us:

"We see smoothies everywhere now! In mall food courts, airports and trendy neighborhoods. I am happy to see that they have become so common, and even though I don't think they are just a health trend, doesn't mean that ALL smoothies are healthy either.

If you have included smoothies into your day to boost your energy, help with weight loss, for a quick breakfast or to increase your fruits and veggies in your diet then GOOD FOR YOU! 

But... we can be hurting our weight loss progress and ruining our energy levels if we don't make smoothies with the right formula. 

In general, we toss in a bunch of ingredients, whatever tastes good and hit 'blend' until creamy, then we are good to go, right? 

In theory, that's all there really is to a smoothie, but we can make them healthier with a few tweaks. 

Each recipe and in fact every smoothie we make will differ. A good rule of thumb is 60/40 rule. 60% fruit and 40% leafy greens. This will help the taste and guide you to find a recipe you enjoy. 

1) Start with greens- this can be spinach, kale, chard, romaine or any other favorite leafy greens. You can even use carrot tops! Many of us do not get enough veggies in our day, and this is a great place to hide them. If you don't like the taste of greens, then I suggest spinach to start with... you won't even notice! You can even use frozen spinach if that's easiest for you. Put your greens in the blender first so they get chopped up very well. If you have regular smoothies, then be sure to mix up which veggies you use. This helps with a balance of nutrients. 

2) Add in a teaspoon of either Hemp Seeds, ground Flax Seeds or Chia Seeds. This little teaspoon is going to take your smoothie to another level in terms of health benefits! I personally rotate between these 3 options, and they provide you with Omega 3's, fibre, protein,  antioxidants and so many nutrients that we tend to miss elsewhere in our diets. 

3) Now add your fruit. This can be anything you like, bananas, peaches, blueberries, raspberries, papaya or anything else you can think of. You can use fresh, or frozen. I love using frozen fruit to give my smoothie that cold creamy texture without having to add ice. If you use tart fruit such as raspberries, then add in something sweet as well such as a banana. This is so that you won't need to add any sweeteners to make it taste better.  An important part of adding your fruit is that you don't want to ONLY have fruit in your smoothie. Fruit is high in sugar, and even though they are good for you- there is such a thing as too much of a good thing.

4) Add liquid of your choice. This can be almond milk, coconut water, plain water or anything else you choose. Just add a bit at a time until your smoothie is at desired consistency. 

5) Extras. This is a great place to toss in some extra ingredients. You can add things like:

  • A spoonful of your favorite nut butter for protein, healthy fats and fibre.
  • A few drops of Essential Oils such as Lime, Wild Orange or Ginger ** IMPORTANT- only use pure Essential oil that is tested for internal use.
  • A spoonful of coconut oil. Click here to learn benefits of coconut oil. 
  • Cacao which is full of antioxidants. Make sure its the real cacao and NOT cocoa! 
  • Cinnamon which helps balance blood sugar and is full of antioxidants.
  • Avocado which will help make your smoothie creamy, and is loaded with healthy nutrients!
  • Fresh herbs like mint to add some fun taste and variety! 
  • Superfoods or whole food mix. You can add a scoop of your favorite superfood powder (see my favorite here Organifi) or whole food supplement as well. 

Get creative! There are so many ways to add in extra nutrients and flavor into our smoothies. Using the tips above, we can avoid adding sugar or artificial sweeteners. You are not going to put all of my suggestions in at once (it would taste terrible, I'm sure!) but rotate and try new things!

Variety is the spice of life and it is most definitley important when it comes to our health. We need such a variety of nutrients to stay healthy and by having fun making smoothies we can really, really make a big difference to our diet, and in turn our health!"

Smoothies really can be a runner's secret weapon when it comes to re fuelling quick and easy after a tough workout. I LOVE smoothies and they are one of the healthy habits I encourage all my runners to add to their daily healthy habits most days of the week. Have you heard of the 7 Day Healthy Habit Challenge yet? It's FREE and it starts June 19th. JOIN ME and get back to the healthy basics of nutrition, hydration and mindset to set your body up to burn fat and feel amazing in just 7 short days, 7 simple habits. You will amazing when you are done!!!! JOIN HERE

XO Carey

 

6 Exercises

You Are Ready to Bust Through Your Fitness and Weight Loss Plateau!!!

Whether you are new to running, setting goals to run faster or running to lose weight, you need to be strength training weekly as part of your training. When you take the time to become strong, you will start your running program with success, reduce your injury risk and bust through that fitness plateau. You will be able to handle longer distances, set personal records, finish races STRONG, build lean muscle mass, boost your metabolism and become truly fit and strong.

Watch this video and learn the basic 6 exercises you shoudl be doing if you ar e runner wanting to run fast, burn fat and stay injury free.

Have you joined the 5 Day Get Fit, Lean & Learn to Run STRONG Coaching Program yet? JOIN HERE. I am going to teach you all of my best tips and strategies to have you training like an aathlete that gets you results even if you are a busy mom at home trying to balance your training with your life, your career and the chaos of motherhood. JOIN US HERE!

xoxo, Carey

Founder of The RunningMoms Wellness Training Academy

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The Coconut Oil

Should You Jump on the Bandwagon Too?

Yes. Yes you should.

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil is a special kind of fat.

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the "meat" of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why - Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCT's unique is how your body metabolizes them;  they're easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they're burned for fuel or converted into "ketones."

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

Coconut oil MCTs may help with fat loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn;  this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

Still thinking fat will make you fat?

Think again. Healthy fat, like coconut oil, is fuel for your body and it actually boosts your metabolism for hours after you eat because fatacts as a buffer for the sugar you consume. When you consume fat every time you eat, it slows the assimilation of any sugar in your bloodstream, promoting stable blood sugar levels and  boosting metabolism for hours after you eat by allowing your body to release a turbo-fat-burning hormone called glucagon.

Plus fat has a ton of other amazing properties: like boosting you brain power, making food taste good and keeping cravings away.

How much coconut oil should I eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

What kind of coconut oil is the best?

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best.

I recommend you stay away from "refined" ones, and opt for "virgin" coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process;  this helps to preserve more of the oil's natural health-promoting antioxidants.

Pro Tip: Always (and I mean ALWAYS) avoid "hydrogenated" coconut oil. It can be a health nightmare because it contains the infamous "trans fats."

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its "smoke point"). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

Conclusion:

Substitute some of the fat you eat with virgin coconut oil;  this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.

Oh, and it tastes great too!

Ideas to Add Coconut Oil to Your Life;

  • Replace butter on your toast with coconut oil.
  • Sautee kale in coconut oil.
  • Mix 1 tablespoon coconut oil with ½ tablespoon of chia seeds, and enjoy from the spoon, or spread on sprouted grain bread for a natural energy boost.
  • Add a spoonful of coconut oil to your coffee and add to a blender to give you an extra boost of energy and replace dairy creamer.
  • Add 1 to 2 tablespoons of coconut oil to any fruit smoothie.
  • Drizzle on popcorn with some sea salt.
  • Sports Drink Replacement Coconut oil gives the body quick energy in the form of its quick acting MCFA fats. Instead of relying on sugary processed drinks, try adding coconut oil and chia seeds to water with fresh fruit.
  • Use the same amount as butter or vegetable oil that is called for in standard baking recipes.

Recipe (Coconut Oil): Homemade Healthy Chocolate

Serves 12

⅓ cup coconut oil, melted
1 cup cocoa/cacao powder
4 tablespoons maple syrup
2 dashes salt
4 tablespoons slivered almonds

1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
2. Stir in slivered almonds until evenly distributed.
3. Pour into an ice cube tray and freeze.
4. Store in fridge or freezer to avoid melting.

Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.

To run well you reallly need to eat well. Nutrition is easy when you stock your kitchen with all the right super foods. Be sure to grab my complete list of SUPER FOODS for Runners and get ready to power up your running and shed fat with a few simple foods and recipes for everyday. GRAB THE SUPER FOOD LIST HERE!

References:

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

https://authoritynutrition.com/coconut-oil-and-weight-loss/

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/

http://neurotrition.ca/blog/your-brain-coconut-oil

 

Coaching Tip:

Be Consistent

Running is something that needs your consistent effort. When you start and stop and take weeks or months off between runs and then push your self back up quickly, you get injured. I know that with certainty. You will never build yourself up from 5k to 10k to 21k with any real strength gains or body composition change because you are always starting over again. Without consistency, you aren't going anywhere. You're not going to get faster. You're not going to run further. You’re not going to lose weight, lower your blood pressure, finish that marathon or achieve any of your other running goals. Running is high impact and high demand on every system of your body to work together as you pound with each step. Starting and stopping for weeks or months at a time will not yield results and will only set you up for injury.

If you are consistent, even a poorly designed or random training program will produce results. If you get yourself a well-designed training plan, a coach and put in a consistent effort, you will maximize results and stick to it for the long term.

What Does Consistency Look Like?

Consistency does not mean you simply run and run and run everyday. It means you are in training with a strategic and well designed training plan that includes a proper mix of run days, strength days, core work days and rest days to ensure you get the right balance of stress and recovery. Hitting these important workouts consistently and correctly is the key to forward progression. Combined with starting by setting appropriate goals, good foundational nutrition and some self awareness into how your body is handling the training, you will get faster, stronger, run longer and you will drastically reduce your injury risk. 

There is nothing worse than an injury right??!!

I am always in training. My runners are always in training. I strategically periodize their programs effectively ramping up slowly and then recovering through 12 week training cycles but they never ever stop training. They are consistent week after week, month over month and each race gets better and better as they are building serious strength, endurance and injury resilience.

When You Struggle with Consistency

I know you are busy. I know it is hard to fit in training and I know when you get stressed and your kids get sick, your workouts are the first thing to get dropped. Consistency is a massive challenge in this life as a mom. Here a few strategies to help you out:

  • How your WHY. Why do you run? How do you want to look and feel? Why is that important to you?

  • Set your priorites. I alwasy say pick 3 life priorities. Is your health and fitness in the top 3?

  • Set a training goal that can fit into your life and can be followed consistently without interrupting other areas of your life. Make sure your goals don't overreach the available time you have to train. There is nothing wrong with training to simply get stong to 5k if time is a serious factor for you. Setting goals that do not fit your life will leave you stressed, under training, feeling guilty and resentful and you will either end up frustrated and quit or injured. There is no glory in that.

  • More miles does not make you a better runner, consistency does.

  • Get a plan. Without a plan, it's just too easy to skip a session. You have pressures at work, shopping to do, appointments to keep, kids to drive around, birthday parties to plan. The list goes on. Having a plan to follow is key to consistency.

  • Set minimal, target and outrageous goals that outline your success each and every week. Minimum goals are the minimum amount of workouts you will get in, target is the ideal and outrageous is what your week will look like if everything goes perfectly. So often we take on this "all or nothing" mentality that just isn't serving us. Instead, using this type of goal setting weekly will allow you to achieve variations of your goals without being all or nothing. When you have a "nothing" week, it all to often ends end up with you quitting in frustration and starting again months down the road.

  • Always strive for progress, not perfection.

  • Schedule your workouts into your life like any other appointment. Don't try to fit them in haphazardly becuase that leaves too much room to sidetrack yoru workouts.

  • Workout in the morning. The days get busy, energy and motivation taper off and unexpected things come up. Those who workout in the morning often have much more success with consistency. 

  • Start slow and meet yourself where you are at.

  • Celebrate every success along the way, big or small.

  • Don't obsess about it. It would be great if every day went exactly as planned, and every run fitted in perfectly. But life has a way of playing tricks on all of us - good and bad. Don’t worry about the runs that you miss. Continue to try again tomorrow and be guilt free.

  • Set intentions for your workouts, especially on the hard days. How will your workout make you feel? Then get up, go and run with a smile on your face. Fully  enjoy and appreciate every session.

  • Get a coach who can create an effiecient plan for you that will fit your needs and lifestyle. Each workout should have a purpose, consistently moving you forward and your coach should be there to help you adjust as needed, keep you accountable and keep you motivated to consistently get those workouts done. Coaches are invaluable when consistency is an issue and nothing else seems to be working. Coaching goes beyond the specifics of running, so choose a coach that really resonates with you, makes you feel heard and supported and make sure it is someone you really want to be around.

  • Join a training group in your community or with RunningMoms online. Personally I cannot get out to meet a live group with any consistency and it is way too stressful on my my family life so I LOVE and VALUE our online training community.  Seeing all those sweaty selfies every single day really keeps my motivation and inspiration spirit high to keep going even on the hardest days.

I hope some of those tips were helpful for you because without consistency, you will struggle to get results and you will get injured. So meet yourself where you are at. Get strong to what ever distance you can push smart and safe. Be consistent in your efforts and balance running with strength and core work in a very strategic way to keep you moving, get you strong and maintain your motivation with interesting, varied workouts. Join RunningMoms.

So What is RunningMoms?

If you don't know me, I am Carey Adam. I am a physiotherapist, holistic living coach, run coach, marathoner, business owner and busy mom of two. I am the founder of RunningMoms, a community for women who want to learn to train strong while they raise babies. We talk running, injuries, prevention, pelvic floor issues, challenges of running as a mom and we take mad action to train strong and keep going despite the chaos. No other run community has the challenges we do and we need to stick together as a supportive tribe becuase I know that many of you out there just do not have the support you need at home to push your health and running goals. So we meet online. These groups are powerful.  Check out some testimonials HERE.

Now it is time to take action. There are 3 ways to join RunningMoms and get started working on consistency with me:

  1. Join our FREE online RunningMoms Community. I do not give you training specifics but it is a great place to get started and connect with other moms who are crazy busy but still need to run. JOIN HERE

  2. If you are a beginner and want to get started strong, you will want to grab access to the Get Fit, Lean and Learn to Run 28 Day Challenge. This is a true BEGINNER 4-week run coaching program specifically designed for those who feel overwhelmed and don't know where to start. This is the perfect place to begin if you are cleared to exercise after baby, you are totally new to running, you want to start up again after a long break or you just want to work on getting stronger as a runner who has only run and run and run in the past. I'll show you step by step how to ROCK your fitness, ROCK your body, and ROCK your life in just 28 days... using a REAL approach that gets results fast! You get the exact workout blue print complete with videos to follow along with me, a Real Food Meal Plan and Guide your whole family will love using ingredients you can easily find at your local grocery store, access to our exclusive online training community, me as your coach and more. GET MORE INFO HERE

  3. If you already up and running and looking to hit a distance goal of 5k, 10k or 21k and you want a killer plan and a community to keep you motivated and on task, you will want access to the RunningMoms Training Academy. You must be able to committ to 3 months of focused training or you will fel overwhelmed and frustrated. In the Academy, I will give you the exact weekly strength, core and interval speed sessions you need to get to your goal distance strong. You get access to weekly meal plans and nutiriton advice on how to maximize performance and shed fat as a runner. You also get acces to our amazing community of moms in training. We would love if you trained for your next race with us! If you want more info on this exclusive training club, GET IT HERE.

If you have any questions, CONTACT ME anytime. I would love to hear from you!

XO  Carey

Nutrition Tip:

The Perfect Runner's Snack for Energy, Performance and Fat Loss!

It sounds magical: a snack that is delicious, healthy, nutritious, and can even help you shed that unwanted fat. It’s not imaginary. It’s… THE PROTEIN BALL!!!

I have become so passionate about nutrition for runners lately. I see you working so hard and then sabotagging all that effort by not eating enough and not eating enough of the right foods. We have busy lives and processed food is everywhere we turn. As runners we are hungry and it is so easy to eat everything in sight regrdless of the nutritional content. As busy moms, it is so easy to graze off our kids plates and skip entire meals altogether. I had all of these bad habits for years and my energy sucked, I never got faster and I could not build muscle despite putting a ton of effort into my training. The missing piece was nutrition.

For most americans, 70% of thier diet is made up of nutrient-less, empty processed foods. That is scary because as runners, our needs for antioxidants, vitamins and minerals is much higher than the average person. Running is very high demand on your body and even though it feels like you can eat anything and everything, the quality of the food you eat is actually even more important. To reap the rewards of higher energy, better performance and fat loss as a runner, you must learn to nourish your body with real high density foods packed with nutrition to meet all your bodies cellular level demand.

So try these. I love power ball recipes.They are easy to make, easy to freeze, easy to pack to go and my whole family loves them. These bite-size snacks are the perfect way to enjoy something yummy while also packing a whopping nutritional punch.

Protein Balls (Courtesy of Eat2Run)
Makes ~18 to 24 energy bites

These are super easy to make, great for post-workout & for eating on the go.

  • 2 Tbsp grass fed butter (such as Rolling Meadows, Kiwi Pure or Kerrygold)
  • 2 Tbsp virgin coconut oil
  • ¼ cup all natural peanut butter (or you could use almond butter)
  • ¼ cup 100% pure maple syrup
  • 2 Tbsp honey
  • ½ tsp vanilla extract
  • dash sea salt
  • ¼ cup raw cacao powder
  • 1 Tbsp matcha green tea powder (optional)
  • ¼ cup hemp hearts
  • ¼ cup unsweetened shredded coconut
  • 2 Tbsp chopped almonds (or peanuts)
  • 1¼ cups instant rolled oats

Directions

  1. In a medium pot, heat the butter, oil, peanut butter, maple syrup, honey, vanilla and salt over medium high heat, stirring regularly. Bring to a rolling boil, and boil while whisking for 1 minute. Remove from heat.
  2. Whisk in the cacao powder (and matcha if using). Then stir in the hemp hearts, coconut, almonds and rolled oats until everything is thoroughly combined.
  3. Drop by tablespoon full onto a parchment paper lined baking sheet. Refrigerate until set (about 30 minutes) and store in fridge.

You can use any kind of protein powder for these balls, but I highly recommend giving hemp protein powder a try. Living Harvest and Nutiva are two great brands of unrefined, pure hemp protein. Protein balls have tons of healthy ingredients and these make a great pre-run or post-run snack. You're getting:

  • omega-3s from the hemp hearts
  • anti-inflammatory antioxidants from raw cacao
  • immune boosting beta-glucan from the oats,
  • a healthy dose of fats and a metabolic boost from coconut oil

Try whipping up this tasty treat to satisfy your taste buds, end your mid day sugar cravings and STOP running on empty. Running is a very high demand activity on your body and way to many of you out there are undernourished and over training. I used to be!!! This is only sabotagging your hard training and holding back your fat loss. You can eat more and work out less with confidence when you learn how to eat for performance and fat loss using some pretty basic concepts of macro nutrition and mindful eating.

Teaching you how to run strong will not get you max results until we start talking nutrition too - no gimmicks, diets, restrictions or weighing your food though!

Have you joined the FREE 5 Day Post Summer RunningMoms DETOX yet? Join now and get ready to DETOX your body, mind, gut, metabolism and diet in 5 simple steps. Get ready to crush your cravings and re-boot your energy fast!

UMMM...YES PLEASE. I NEED A DETOX!!!

Here’s to healthy snacking, energy, vitality and fat loss. There is nothing wrong with wanting to run strong and get your fit and sexy back too!!!

XO  Carey

Micro Nutrients

What the Heck are MicroNutrients?

Macro nutrients are critical for runners to understand and balance if shedding fat and boosting performance are your goals, but micro nutrients are importnat too. Micronutrients are lik eth oil in your car. You need it just as much as gas but for different reasons.Eating foods full of micro nutrients that are rich in nutritional value. will help you to think clearly, have clear skin, burn fat and feel more energized. Micronutrients are just as important as macronutrients.

So What Are Micro Nutrients?

Micronutreints are vitamins, minerals, and phytonutrients that are essential for good health. They are found in both fruits and vegetables but vegetabels have a  higher concentration of micronutrients. These micronutrients such as vitamin A, vitamin B-complex, vitamin C, vitamin D, vitamin E, calcium, iron, magnesium support healthy functioning of eyes, the nervous system, bones, teeth, muscles, skin, nails, blood cells, and the immune system. Eating lots of veggies is key to running strong and feeling amazing. Most people do not eat enough veggies, so eat up?

Does Organic Mater?

Organic is expensive and unattainable to many. No worries though, the key is you are eating veggies in my opinion. Wach them properly, I use a vinegar, water and lemon DoTERRA essential oil mix and buy only a select fe organic as I can afford.

Have you ever heard of the Dirty Dozen? I

If you want to buy organic, knowing the dirty dozen will help you decide where to spend your money. These are the 12 kinds of produce that are the most heavily sprayed with pesticides.
Pesticides contribute to toxicity in the body, which means that we are more likely to suffer from allergies, a weakened immune system, and digestive problems, among other things.
Many fruits and vegetables that have thin skins or edible skins are toxic when bought conventional. As a general rule of thumb, you want to make sure that anything you buy that has a thin skin is organic since this will limit a number of environmental toxins entering your body that wreak havoc on your health.

While it is always best to buy organic whenever possible, this doesn’t work for each budget. The Dirty Dozen and Clean Fifteen were created for this exact reason:  to help you prioritize the top 12 foods that you MUST buy organic and the top 15 that can be bought conventional.

DIRTY DOZEN (buy organic if you can!!!):

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (Imported)
  • Spinach
  • Lettuce
  • Potatoes

CLEAN FIFTEEN (buy conventional):

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Sweet peas (frozen)
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantaloupe (domestic)
  • Cauliflower
  • Sweet potatoes

Eating veggies and fruits is good for you! If you want to learn more about how to balance fruits and veggies with other macros to optimize fat lass and boost performance, grab your copy of my Macro Nutrition for Runner E-BOOK. It is on sale until July 23rd. I created this e-book to help you maximize your nutrition and training so you stop over training and undereating and get clear on the basics of real nutrition for busy runners.

Stop running and running and running expecting to lose weight and get healthy!!!!!

It's Time to Learn About Macro Nutrition, What to Eat, How to Eat WITHOUT Another Diet, Counting Calories or Restricting Entire Food Groups.

GET YOUR COPY HERE

XO Carey

 

Micro Nutrients

What the Heck are MicroNutrients?

Macro nutrients are critical for runners to understand and balance if shedding fat and boosting performance are your goals, but micro nutrients are importnat too. Micronutrients are lik eth oil in your car. You need it just as much as gas but for different reasons.Eating foods full of micro nutrients that are rich in nutritional value. will help you to think clearly, have clear skin, burn fat and feel more energized. Micronutrients are just as important as macronutrients.

So What Are Micro Nutrients?

Micronutreints are vitamins, minerals, and phytonutrients that are essential for good health. They are found in both fruits and vegetables but vegetabels have a  higher concentration of micronutrients. These micronutrients such as vitamin A, vitamin B-complex, vitamin C, vitamin D, vitamin E, calcium, iron, magnesium support healthy functioning of eyes, the nervous system, bones, teeth, muscles, skin, nails, blood cells, and the immune system. Eating lots of veggies is key to running strong and feeling amazing. Most people do not eat enough veggies, so eat up?

Does Organic Mater?

Organic is expensive and unattainable to many. No worries though, the key is you are eating veggies in my opinion. Wach them properly, I use a vinegar, water and lemon DoTERRA essential oil mix and buy only a select fe organic as I can afford.

Have you ever heard of the Dirty Dozen? I

If you want to buy organic, knowing the dirty dozen will help you decide where to spend your money. These are the 12 kinds of produce that are the most heavily sprayed with pesticides.
Pesticides contribute to toxicity in the body, which means that we are more likely to suffer from allergies, a weakened immune system, and digestive problems, among other things.
Many fruits and vegetables that have thin skins or edible skins are toxic when bought conventional. As a general rule of thumb, you want to make sure that anything you buy that has a thin skin is organic since this will limit a number of environmental toxins entering your body that wreak havoc on your health.

While it is always best to buy organic whenever possible, this doesn’t work for each budget. The Dirty Dozen and Clean Fifteen were created for this exact reason:  to help you prioritize the top 12 foods that you MUST buy organic and the top 15 that can be bought conventional.

DIRTY DOZEN (buy organic if you can!!!):

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (Imported)
  • Spinach
  • Lettuce
  • Potatoes

CLEAN FIFTEEN (buy conventional):

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Sweet peas (frozen)
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantaloupe (domestic)
  • Cauliflower
  • Sweet potatoes

Eating veggies and fruits is good for you! If you want to learn more about how to balance fruits and veggies with other macros to optimize fat lass and boost performance, grab your copy of my Macro Nutrition for Runner E-BOOK. It is on sale until July 23rd. I created this e-book to help you maximize your nutrition and training so you stop over training and undereating and get clear on the basics of real nutrition for busy runners.

Stop running and running and running expecting to lose weight and get healthy!!!!!

It's Time to Learn About Macro Nutrition, What to Eat, How to Eat WITHOUT Another Diet, Counting Calories or Restricting Entire Food Groups.

GET YOUR COPY HERE

XO Carey

 

Micro Nutrients &

What the Heck are MicroNutrients?

Macro nutrients (proteins, fats and carbs) are critical for runners to understand and balance if shedding fat and boosting performance are your goals, but micro nutrients are importnat too. Micronutrients are lik the oil in your car. You need oil just as much as gas but for different reasons.Eating foods full of micro nutrients that are rich in nutritional value. will help you to think clearly, have clear skin, burn fat and feel more energized. Micronutrients are just as important as macronutrients.

So What Are Micro Nutrients?

Micronutreints are vitamins, minerals, and phytonutrients that are essential for good health. They are found in both fruits and vegetables but vegetabels have a  higher concentration of micronutrients. These micronutrients such as vitamin A, vitamin B-complex, vitamin C, vitamin D, vitamin E, calcium, iron, magnesium support healthy functioning of eyes, the nervous system, bones, teeth, muscles, skin, nails, blood cells, and the immune system. Eating lots of veggies is key to running strong and feeling amazing. Most people do not eat enough veggies, so eat up?

Does Organic Mater?

Organic is expensive and unattainable to many. No worries though, the key is you are eating veggies in my opinion. Wach them properly, I use a vinegar, water and lemon DoTERRA essential oil mix and buy only a select fe organic as I can afford.

Have you ever heard of the Dirty Dozen? I

If you want to buy organic, knowing the dirty dozen will help you decide where to spend your money. These are the 12 kinds of produce that are the most heavily sprayed with pesticides.
Pesticides contribute to toxicity in the body, which means that we are more likely to suffer from allergies, a weakened immune system, and digestive problems, among other things.
Many fruits and vegetables that have thin skins or edible skins are toxic when bought conventional. As a general rule of thumb, you want to make sure that anything you buy that has a thin skin is organic since this will limit a number of environmental toxins entering your body that wreak havoc on your health.

While it is always best to buy organic whenever possible, this doesn’t work for each budget. The Dirty Dozen and Clean Fifteen were created for this exact reason:  to help you prioritize the top 12 foods that you MUST buy organic and the top 15 that can be bought conventional.

DIRTY DOZEN (buy organic if you can!!!):

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (Imported)
  • Spinach
  • Lettuce
  • Potatoes

CLEAN FIFTEEN (buy conventional):

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Sweet peas (frozen)
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantaloupe (domestic)
  • Cauliflower
  • Sweet potatoes

Eating veggies and fruits is good for you! If you want to learn more about how to balance fruits and veggies with other macros to optimize fat lass and boost performance, grab your copy of my Macro Nutrition for Runner E-BOOK. It is on sale until July 23rd. I created this e-book to help you maximize your nutrition and training so you stop over training and undereating and get clear on the basics of real nutrition for busy runners.

Stop running and running and running expecting to lose weight and get healthy!!!!!

It's Time to Learn About Macro Nutrition, What to Eat, How to Eat WITHOUT Another Diet, Counting Calories or Restricting Entire Food Groups.

GET YOUR COPY HERE

XO Carey

 

Does Running

Running: Is It Really Bad For Your Knees?

I am a physiotherapist and most of my 12 year career has actually been spent in joint replacement rehab and not the rehab of running injuries but I know that 80% of runner’s get injured. I literally have this discussion daily "does running lead to joint replacement?" If you are a distance runner, chances are someone has also told you that running destroys your knees.

While it is a valid concern, is it scientifically true? There is no doubt that running is high impact on your joints and there is definitely a need to be concerned about that type of repetitive loading leading to injury and osteoarthritis which is an irreversible degeneration of the cartilage in the joints of the body leading to pain, disability and joint replacement. In fact, osteoarthritis affects millions of people in the USA alone but are runners more at risk for getting it?

After a review of the research and after spending 2 years rehabbing people post operatively, NO. Running does not lead to higher levels of osteoarthritis or joint replacement. In fact:

“Running significantly reduced OA and hip replacement risk due to, in part, running's association with lower BMI.” READ THE STUDY HERE.

You can also check out this article written by an orthopaedic surgeon HERE. There are tons more studies and blogs like this too.

Personally in my practice over the last 12 years, runners are not the prime candidates for joint replacement and this observation is supported over and over again in the research.

So what causes osteoarthritis leading to joint replacment?

Obesity, sedentary lifestyles, poor eating habits, previous traumatic injury and a lack of connection to ones own body and how to move it or how it works are much more commonly seen in those having joint replacement. And mail carriers. I have seen a lot of mail carriers over my years in the clinic and on the hospital wards. 

Running is in fact one of the best exercises out there for the your health of your joints and the rest of your body too. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke and some cancers. Running makes you happy, helping manage depression and anxiety naturally. Running helps defeat age related mental decline and keeps you mentally sharp, improves concentration, planning and attention day to day. When combined with appropriate strength training, your run training program helps you shed fat and rev’s your metabolism even when you are not working out. Runners also tend to have increased bone density compared to less active people, which could decrease the risk for breaking bones.

That being said, for running to bring you all of these bonuses, you must train strong, learn to run with good form and alignment and be consistent. Getting up and running is not good for you if you just go, get injured and have to quit. Running is good for your joints and decreasing your weight ONLY if you can get started and train to run as a lifestyle without injury for the long term.

Remember 80% of runners get injured. At least. 70% of people who start an exercise program quit.

As Dr. Helms writes in the blog above,  “a hip or knee joint that has abnormal geometry or is misaligned significantly could wear out early — like a misaligned car tire. Trauma can overload and destroy cartilage or cause joint instability by disrupting ligaments leading to arthritis.” If you are running with poor form on mal aligned joints it is likely you will be sidelined with injury over and over again and it is unlikely you will be running long term and reaping any of the benefits of running. That is definitely a risk for obessity, OA and replacement.

You must learn to run strong and aligned.

So many runners never learn to run properly. They set a mileage goal and just run and run never sheding fat, learning about good form or alignment and never getting strong.  If you can learn to run propoerly, and focus on the nurition aspects for weight loss, you will find massive success in your performance and you will lose weight as a result protecting your joints from osteoarthritis.  When you can learn to set appropriate goals to meet yourself where you are at, you will reduce your injury rate. When you approach running with patience, intelligence and on a very holistic training level, it will reward you for years to come.

So runners, if you are up and running strong, aligned and loving it, keep running and training smart. Running doesn't hurt your joints if you are staying injury free and if you can set yourself up to run consistently for the long term. In fact, it will even reduce your weight and protect your joints. This has has been shown over and over and over again in studies. The best way to prevent osteoarthritis and joint replacement is to keep the weight down and keep it off because obesity is what causes osteoarthritis, not running. To run your way to weight loss and reduced risk of joint replacement takes strength work, a focus on nutrition and an approach to training that keeps you injury free and running as a lifestyle for the long term.

How do you start running to shed fat without getting injured?

Getting started is the hardest part, especially when you are over weight. Simply running and running and running is not the answer. When you want to get running to lose weight and to reap all the health rewards, the risk is high of starting up. Getting hurt and quitting are serious risks. I want better for you.

This is exactly why I created the 5 Day Get Fit, Lean and Learn to Run STRONG Coaching Program.  I will teach you 5 simple strategies to get start training for fitness and fat loss without burning yourself out or causing any more hormonal or joint damage to your system. I talk healthy, holistic run training in a way no other run coach or program is because I understand Mother Runners like no one else does. I know you need to balance running, nutrition, hormones, career, life and raising kids so you can look and feel your absolute best. It is a big job and running and running and running while skipping out on calories is not working. This FREE 5 day coaching program is for moms who want to learn how to build strength, sexy lean muscle and burn calories, effective macro nutrition strategies to curb sugar cravings and rev metabolism and recovery strategies to balance hormones for fat loss without hours of running or restrictive dieting that is sending your body in hormonal shock. JOIN HERE.

Honestly, I think everyone needs to be running 5k strong and to that you must include quality strength workouts, core training, nutrition, hormonal balancing, recovery strategies and mindfulness. It feels so damn amazing and it truly is good for you on so many levels.

I hope to see you in the program.

XO Carey

Founder of the RunningMoms Wellness Training Academy DETAILS HERE
Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

Running for

How To Bounce Back

I hear this over and over and over aagin. "Running is my sanity".  I have only come to realize since havng kids that running is just that to me as well. Before kids I ran races and pushed distances and fussed about PR's but since having kids, a broken down body, like ZERO time to train long and defintiely no time or opportunity to be alone which is where an introvert like me recharges herself, running has become my self care, my grounding place and my moving medititaon. When I run, I can handle anything that comes my way. Through some hard time over the last years I have also learned to tune into my body, mind and the present moment to get me through some rather difficult and stressful times. I know running with mindfulness gives me back the energy I need to literally handle anything.

Running builds resilience and it is why I train you guys to run to get strong inside and out focusing a ton on the mindset components of training and not just the phsyical.  

What is Resilience?

Resilience is that ineffable quality that allows some people to be knocked down by life and come back stronger than ever. Rather than letting failure overcome them and drain their resolve, they find a way to rise from the ashes. Psychologists have identified some of the factors that make someone resilient, among them a positive attitude, optimism, the ability to regulate emotions, and the ability to see failure as a form of helpful feedback. Even after misfortune, resilient people are blessed with such an outlook that they are able to change course and soldier on.

I am going to share a small story about a time in my life where I experienced struggle, fear and had to dig really deep to survive and then thrive. Some of you already know this story but it has really shaped who I am today and was key to me building some serious resilience in the process.

As my babies were being born, my father in law was dying of cancer and my husband was sinking into a deep depression. He started drinking and become aggresive and angry at everyone and everything during a time that was suppsed to be happy and we were supposed to be growing together. I had no help, no time to deal with any of my own emotional issues and hormonal changes that went along with that postpartum time. I was ON 24/7 protecting myself and my babies while trying to deal witih my sick husband. It was a very scary time in my life but one I took on as an opportunity to learn and become better. During it all I kept running, worked with a coach who kept me focused on the positive, the learning opportunities, a set of core beliefs to guide my daily behaviour in response to my husbands actions, I started a business to keep my mind occupied and I did not beat myself up over the struggle or how crazy he repeatedly told me I was.

It was one of the most difficult times in my life, and becuase of this journey I am exactly who I am today, stronger and happier than I ever thought possible. My marriage is also back on track, strong and my husband has quit drinking and has beat his depression. We are always working on our happiness but we are stronger becuase we pushed through the hard times and used it to build resilience individually and together.

I feel like I am now an EXPERT on practicing resilience and am very proud of it. I have not always been this way. My mom is certainly not this way. I only developed the skill becuase of focused mindfulness over the last many years with the help of a coach and a community of support. Running was a massive part of buiding my resilience as a wife, a mother and a women with her own goals and dreams in this life after kids.

Are you resilient?

A good way to gauge how resilient you are is to consider how you react when things do not go your way. Do the little things throw your whole day off?

I am not sure anyone is naturally born with resilience but you certainly can train to be resilient. The latest science says that you can train your brain to better withstand hard times. With a little practice, anyone can develop resilience. There are so many ways to intervene so that stress and trauma do not derail you and there is no one prescription that will work for everyone.

This is good because we get stressed ALOT as moms!!! Missed workouts, fights with husband, kids tantrums, annoying co workers, traffic, bills. Then there are the big life stressors like sick parents, massive accidents, sick kids, abusive husbands or depression in those we love to just name a few.

We need to be resilient not to mask emotion but to have a way to deal with it and not have it take us over completely. We need to be resilient not to keep training to complete and run races and earn medals but to keep running as self care so we can maintain the energy and positivity we need to take care of everyone and everything throughout the chaos. If you are not resilient to all these big and small life stressors, your health will suffer (think depression, obesity, heart disease, cancer, diabetes).

The good news…

Experts know that happiness is strongly connected to how well you rebound from setbacks. Happiness is connected to our resilience. They also know that everyone can get better at it and personality is not as big a factor in your resilience as you may think. They have found that you can actually train your brain how to react under pressure so you can build resilience and become happier!

There is no one thing that works for everyone. You really need to try new things and tune in to what works for you.

Scientists have found that facing the things that scare you, relaxes the fear and stress reaction. They have found having a daily ethical code to guide your daily decisions can help. A tight community is critical to resilience. It is very hard to be resilient all on your own (you are my community BTW). Scientists have also found that working the bodies muscles makes people more resilient as well. Regular exercise can decrease the stress response and this is why I encourage you to set intentions for each workout each day and not stress over getting to the race start line. That is a bonus but the primary reason for exercise as a mom or busy women is to manage stress. If you stress about PR’s , interval lengths, distances and fitting long runs into your busy life, running only causes you more stress.

Enjoy each and every run and allow it to manage your stress and build resilience, not add to it.

Then we have mindfulness. Mindfulness training has been studied and shown to lower activation in the region of the brain associated with emotional reactions. After 6 weeks of mindfulness training brains actually look more resilient on scans. You know I have asked about mindful running ALOT right?

Becoming more resilient has everything to do with tuning into your body, mind and present moment and this is how we need to approach our running and how I try to train you.

Does this all make sense???

Do you need to build resilience?

Here are some expert tips (this all comes form the article “How to Bounce Back: by Mandy Oakland a Time Magazine I recently picked up):

  • Develop a core set of beliefs that nothing can shake.
  • Try to find meaning in whatever stressful or traumatic thing has happened.
  • Try to maintain a positive outlook.
  • Take cues from someone who is especially resilient.
  • Don't run from the things that scare you, face them.
  • Be quick to reach out for support when things go haywire.
  • Learn new things as often as you can.
  • Find an exercise routine you can stick with and love it. Set intentions for each and every run.
  • Don't beat yourself up or dwell on the past.
  • Recognize what makes you uniquely strong and own it.

A good glass of wine and some grounding essential oils in the diffuser or on a piece of pretty difuser jewelry are also helpful!!!

These things are all a part of yoru trainign here with me in RunningMoms. I hope you feel that in addition to the amazing high quality run training programs and strength workouts you get, I train you to also be resilient. I know you love running but if you are not hitting your goals or you feel you need to work on resilience, look to the list above and share with our group what you are going to work on. Pushing yourself to get those workouts done is more about buildiing resilience and maintaining your sanity than losing those ounds and I assure you that when you keep putting in the work becuase you love how it makes you feel and helps you manage your stress, the weight will come off in good time as your cortisol levels lower and you maintain consistency. Consistency is key.  

If you are ready to get some essential oils, get in touch with me and let's get you high in all natural sytle!!!

XO Carey

 

5 Reasons

Running After Babies is Hard!

Running feels hard after babies, why is no one talking about it????

I think pregnancy and the time it takes to recover are hardest on us runners. All those skills and mindsets that made us successful, strong runners before baby make the period getting up and running again after baby really, really hard. Setting goals, following strict training plans, tracking miles and paces, working out even when we don't feel like it will not help us in the return to running phase after babies when we really need to take it easy, listen to our bodies, work on foundational strength, core and pelvic floor and understand the journey at this time is about quality training over quantity.  

And let’s be honest, we want to run but damn... running feels hard right??!!

That is because running after baby is hard on your body and despite the emotional strength, drive and determination you possess as a runner, your body needs time to rest, recover and heal after that baby comes. The thought of new mamma’s pushing their running too early makes me cringe because I have been there and done all the wrong things. I destroyed my pelvic floor, made a healing diastasic recti worse, broke my body down and I felt so lethargic and guilty about my poor running distances desperate to shed weight that I was not able to enjoy my time with my little one in my pursuit to getting my body and paces back as quick as possible.

Runnign after babies is HARD!

Here are 5 reasons why it feels so hard:

  1. Relaxin, that hormone responsible in preparation for childbirth to relax the ligaments in the pelvis and soften and widen the cervix for that baby to come on through, is still pumping around your body in those first months postpartum. It is uncertain but thought that relaxin can remain in your system for up to 12 months after you stop breast feeding making soft tissues, like ligaments, more lax and you more prone to injury to your hips, pubic symphysis, low back, and knees.
  2. Your abdominals have been stretched to accommodate that growing baby. You have become disconnected from your core muscles, they are not firing properly, your alignment is off and your pelvic floor is therefore unable to function properly. Your abdominals and pelvic floor work together, so when the abdominals are stretched, the pelvic floor is inefficient and the potential for organs to prolapse (fall out or feel like it) or urine to leak with coughing, sneezing, laughing and running is very common but not normal! It is essential to retrain your core and pelvic floor before you start pounding the pavement. Your core is made up of your postural muscles, low back muscles, abdominals, diaphragm and your pelvic floor. To support the impact and demands of running, these muscles all need to be strong and coordinated as they work together.
  3. You are seriously sleep deprived. enough said.
  4. You are likely not eating well. This is so common. You are nursing and too busy taking care of that baby to prioritize your own nutrition. If you aren't eating you won't have the energy you need to run. Then comes what do I eat before my run? After my run? For dinner??? It can all fel like too much.
  5. Every woman’s birthing experience is different. Was the pregnancy uncomplicated? C-section vs vaginal delivery? Experienced runner before baby? When was the last time you were physically active with any consistency? C-Section?  Tearing? How bad? There are a lot of variables here unique to each of us and they all come along with their own challenges as you try to get up and running again after baby.

In addition to all of that, you likely have postnatal depletion. You just gave everything to grow that baby. During pregnancy, a mother’s body becomes depleted of several key nutrients especially iron, zinc, vitamin B12, folate, iodine and selenium, as well as omega-3 fats like DHA, in order to support the baby’s growth and development in-utero. This depletion is compounded with each pregnancy, especially if they are close together with extended periods of breastfeeding, you have had twins, or if you had hyperemesis (extreme nausea and vomiting in pregnancy).  In some cases, mamma's are literally "running on empty".

We have a lot to deal with in those months to years after baby and that is why I strongly discourage you from running too soon. I recommend women wait 4 - 6 months before returning to running, never mind racing. That does not mean you have to sit around and do nothing. It means you learn to nourish your body with healthy food, you try get some sleep, you learn to reconnect to your core again and you do the right strength work to prepare your body to handle the impact and load of running again. It is a great time to learn to love and appreciate how movement feels and to get consistent in your workout efforts without further depleting your body of the energy, nutrition and sleep it needs during this period.

These are the exact issues we work through in the 5 Day Get Fit, Lean and learn to Run STRONG Coachign Program. GET ALL THE DETAILS HERE. Not only do you get the very best in return to running phsycial training advice, you get nutrition, recovery and mindset coaching for massive success. I do not want you pushing too hard, too soon because I do not want you breaking your body down the way I did mine. It was not until I took on this holistic approach to running after babies that I got fit, lean and not only looked fierce and strong, but felt it from the inside out.

Whether you had a baby 3 months ago or 3 years ago, if you truly want to get STRONG inside and out, this is program is absolutely for you. The next program starts Monday. JOIN HERE

XO - Carey

Founder of the RunningMoms Wellness Training Academy DETAILS HERE

 

Change Your Life

Here Is One Mamma's Story

I love stories of how women changed their life becuase they learned to run. Here is one powerful story of one mamma who not only shed some uncomfortable weight but found herself again in the process.

“My name is Claire, I am 36 years old, the proud mother of two little girls and wife to my amazing husband.

As a child, and even through early adulthood, I was always thin. However, after a troubled first pregnancy that required hospitalization and lots of bed rest I had gained quite a bit of weight. It came off fairly easily but after enduring 22 months of fertility drugs for my second pregnancy I tipped the scales 247 pounds. I'm 5'1".

Seeing the pictures of myself made me sick to my stomach, I was so frustrated with my body and the way it was betraying me. I saw doctors and specialists and finally joined a gym where I met the most amazing personal trainer named Aliza. She helped me shed 30 pounds and taught me a lot about fitness and health, but you wanna know what really resonated with me? She showed me that even though I was flawed in my own eyes, I was beautiful and worthy in hers. Unfortunately Aliza left for maternity leave a while later and I hit a long plateau. Feeling defeated I decided to take a break from the gym scene and become exactly what I needed, a certified personal trainer. My course was 16 weeks long and I finished it with a 92% average and the feeling like I had the power to change the world... starting with me :)

I started my journey as a personal trainer in March 2011, and started a ladies Bootcamp program in July 2011. I was 197 pounds and on a mission to save my life while sharing my knowledge. I took up running and I sucked. I was slow, everything jiggled, my lungs burned, but I grew to love it very quickly. It got easier, I got faster, and very soon I was running my first 5K followed quickly by my first obstacle race- Warrior Dash, then Mud Hero, then Warrior Dash, then Mudmoiselle!

My body started changing and I felt stronger than ever. That was it. I was officially in love with running. Happy, sad, angry, even in the rain and snow. When I run, I am free.

I'm not going to sugar coat it though, getting healthy was HARD. My friends weren't always supportive and I often got left out of any outings that involved food. No dinner invites, no parties, no BBQ's. Not because of me but because THEY didn't know how to behave around me. When I did get invited I had to listen to things like "you brought a salad, seriously?!?"  "just eat it, one piece of cake wont kill you" and "my food eats your food”. I hid my sadness with a smile and trudged on knowing that one day they would see my success and it would all be worth it.

Sure enough, 2 years later I was happier, healthier, and 106 pounds lighter!

I try and run 3-5x a week anywhere from 5-15Km and am currently preparing for (my very first) island girl half marathon in September 2017 :)

I have slowly encouraged ladies from my Bootcamp program to try running and happy to say that some of them are hooked on running now too.

That's my story. It's long, I know.

Thank you for reading,
Claire Boone"

I LOVE IT!!!

Now if you are ready to learn to train STRONG and lose weight too, join my next FREE 5 Day Get Fit, Lean and Learn to Run Challenge for moms. I will teach you the basics becuase there is more to running and losing weight than just downloading a free plan and lacing up. I want you building lean muscle, burning calories, reving metabolism and shedding fat fast without a wasted second on ineffective, outdated and old school training methods that I know with certainty will leave you broken down and injured...likely even gaining weight. Join the challege HERE. We start Monday, February 5th.

XO - Carey

 

Change Your Life

Top Tranformational Stories

I love the quote “If you want to change your body, exercise. If you want to change your life, become a runner. Running is definitely more than just an exercise to shed weight (although it is great for that when you learn how to train STRONG).

Here are a few running transformations that I found very powerful. From weight loss to epic races to career changes and more, I hope that reading through how running helped these women shed weight and change their lives will inspire you as well

  1. "I was 197 pounds and on a mission to save my life while sharing my knowledge. I took up running and I sucked. I was slow, everything jiggled, my lungs burned, but I grew to love it very quickly. It got easier, I got faster, and very soon I was running my first 5K followed quickly by my first obstacle race. My body started changing and I felt stronger than ever. That was it. I was officially in love with running. Happy, sad, angry, even in the rain and snow. When I run, I am free."  READ HER STORY HERE.
  2. "That's why I run—not to care about my pace or how many calories I'm burning, but to just hit the trail over and over again, one foot after another, and enjoy the process.”  READ HER STORY HERE.
  3. "I'm well aware that maintaining this weight loss and an active, healthy lifestyle is a daily commitment. I know that my journey is lifelong." READ HER STORY HERE.
  4. "Running races has been one of my biggest rewards. I've done marathons, half marathons, and a few triathlons. It's been such an amazing way to show myself what I'm capable of. I learned I can be really disciplined and stick with the training, and it's also helped me stay motivated to stay in shape. Training is not easy, but it's worth it."  READ HER STROY HERE.
  5. "Crushing a few miles, especially if you're new to the running game, requires endurance, mental toughness, and a lot of sweat. But that intensity is why so many women, like these ladies, have fallen in love with the sport and lost a ton of weight in the process."  READ HER STORY HERE
  6. "Finding the motivation to start was – and still is – the hardest part. But I always think of the feeling afterwards. It’s awesome! Pride, happiness, relief and knowing that I’m one step closer to my goal. This kept me going every day." READ HER STORY HERE.
  7. "When we first started with running intervals of 3-4 minutes, I could not believe how hard it was. And yet, something amazing started to happen. Every week I could feel my legs and my lungs getting stronger. I could FEEL the progress. It was crazy to appreciate my body and what it could do in a completely new way."  READ HER STROY HERE
  8. "Running, for me, is a journey. It’s also about the contradiction – the endorphin high running provides that at the same time also makes you feel more grounded. Running is a way to take care of this vehicle for life called my body and mind. My desire to run better and for longer leads me to make healthier choices all around. And the movement through outdoor space causes me to see many new things, connecting me to my environment."  READ HER STORY HERE
  9. "Running prompted a complete career change for me into health and wellbeing when I took redundancy from a job and part-used the money to sign up to run a multi day ultra race for my 40th (156 miles in the Sahara) so that 2 years later I quit the day job and retrained. I didn't enjoy running at school, but now compete in anything from cross country (5km) to 34 miles. Am also 16lb lighter from when I worked in my sedentary office job and a leader in running fitness with England Athletics, so take out groups with my local running club. I find the longer distance running very meditative." READ HER STORY HERE

If you are ready to learn to run and you want to learn to run STRONG after babies for fat loss and running fitness, the RunningMoms Get Fit, Lean and Learn to Run 28 Day Coaching Program is opening for enrollment and starting Monday, February 19th. If you want to learn how to run STRONG and eat RIGHT to crush your sugar cravings, rev your metabolism, shed fat and change your life... get into this round of training. SIGN UP HERE.

Train STRONG. Eat RIGHT. Become a RUNNER. Change your life.

JOIN NOW. Train with me.

XO - Carey

 

5 reasons You Are Running

Are You Running Gaining Weight, Feeling Lousy, Exhausted, Unhappy and Frustrated With Your Body???

Here's the thing with runners, you love to run. After babies you run for sanity hoping to lose fat and all you know is how to run, run and run beuase that is what every couch to 5k or 10k plan has ever taught you...but here is the thing, you are over training and ignoring nutrition, often at the expense of everything else in your life. You get anxious if you can't get out and you feel like you must run 10k everyday to feel like you have accomplished anything.

You crave to run long and always set longer and faster endurance goals. You feel like yourself when you run yet you aren’t shedding fat and you still feel exhausted, like all the time.

Training to run long and push limits is addictive, exhilarating, tough and in those first years after kids it is actually damaging your body as you are likely a hormonal mess, exhausting your adrenals and dealing with post natal depletion.  Somehow a culture of wanting our bodies back ASAP and “no excuses” has been cultivated amongst women runners every where. We runners are generally high achievers who set big goals and crush them. We continue to push ourselves, and the women around us, after babies with out taking time to rest, recover and replenish and we push to keep up the intensity and to return to running like a badge of honour.

Sound familiar???

However, often this comes at the expense of our actual health, hormones, fat loss and happiness. You run instead of sleep, under eat the nourishing food at regular intervals your body is craving and while running does reduce anxiety and emotional stress, it’s actually adding stress in a big way to other systems when done in excess. We set distance goals, get injured for many reasons unique to the postpartum period and with the mindset of go hard or go home, you throw your hormones into a hot mess leaving you still feeling lousy, exhausted, holding onto fat and frustrated with your body despite running and running and running.

Today I want to shed light on 5 reasons why you are running but still feeling lousy, exhausted, unhappy, frustrated and holding onto fat instead of shredding it:

  1. You Aren’t Sleeping - Quality sleep is absolutely essential when it comes to your running, your bodies ability to burn fat, balancing your hormones, managing your emotions, motivation and cravings. The effects of poor sleep include weight gain, crankiness, cravings, impatience, low energy and lack of focus. And what’s worse, a lack of sleep can impact your immune system, setting you up for repeated illness. All of these things will keep you from performing at your peak and will prevent your body from getting into an optimal fat burning state. You can't get strong and stay lean if you are not getting enough sleep.
  2. You are a hormonal mess - What mamma isn't stressed out??!! Stress of any kind (even exercise stress) causes an increase in the hormone cortisol. When cortisol levels are high every day, your body will store fat and it likes to store it in the midsection. Running helps manage stress to a degree but when you are training too hard, too often, running too long or stressing becuase of the chaos of life in general, running can actually be adding stress to your life. Reducing stress is key to getting your energy back and your body into fat burning mode.
  3. You are Running On Empty - You are not eating enough nutrient dense food including each macro group. So many mamma's skip meals and binge on sugar and junk food. The wrong foods, in the wrong balance, at the wrong times will lead to unbalance blood sugars, insulin surges and weight gain. When you run, nutrition is even more important. Understanding the role protein, fat and carbs play and how to eat to maximize energy, balance your blood sugars, curb sugar cravings and maximize fat burning is key.
  4. You Have Unhelathy Gut Flora - You are what you eat and your gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. It is where we take in nutrients (and toxins) as we digest our food. The nutrients we ingest and absorb are the building blocks of every single part of our body. One reason female runners struggle with weight loss and a slow metabolism is because of unhealthy gut flora. Your gut flora is what tells your body how much fat to store and has a direct effect on your metabolism. Having healthy gut bacteria is crucial to maintaining a normal weight, functional metabolism and keeping you illness free. Whether you want to deal with digestive issues, low immunity, or simply get yourself in the best possible shape to run faster and stronger, show your gut some LOVE.
  5. You Are Skipping Effective Fat Burning Workings - Your body adapts to one steady run pace and if you are only doing steady state cardio, you are burning through muscle and slowing metabolism instead of buiding muscle and rev'ing metabolism. When you learn to combine long, easy run days with strategic runner focused and fat burning workouts, your body will not only burn tons of calories during the workout, but will burn calories up to 48 hours after your workout has finished. These types of workouts will help rev metabolism, burn fat, change your body composition and actually turbo boost your running fitness. Combined with points 1 - 4 above, you are setting yourself up to become an efficient and energized fat burning running machine!!!

BONUS TIP: You Don’t Have the Right Mindset - Building lean muscle, burning fat and running strong takes alot of time. You must build a solid base of fitness before you can run long. There really is no quick fix or short cut. You need consistency and patience. Try staying off the scale, setting behaviour driven goals over distance and time goals and looking for non-scale victories like how your clothes feel and learning to celebrate every small success along the way. One thing I teach all my runners is how to get back up and keep going after a bad day or a bad week. 70% of people who start an exercise program quit becuase of a bad day and that guilty feeling. Instead, prep for those bad days, expect them to happen and have a plan so you can keep picking yourself up, dusting yourself off and you can keep going!

I know how it feels to run and run and run and still feel exhausted, lousy, unhappy in my body and holding onto fat. I have run alot but still been unhealthy and unfit until I learned to train smarter, not harder. I learned exactly how to run less and eat more. If you want to learn how to do this so you can finally start to run strong and shed fat, the Runningmoms 5 Day Get Fit, Lean and learn to Run Challenge is for you. You will learn about effective fat burning workouts, how to balance your hormones to curb sugar cravings, what it takes to create helathy gut flora and how to turn your lethargic, sugar burning body into an energized, pro fat burning machine. You will learn wht it takes to get stronger. You will learn what it takes to get faster.  You will feel begin to feel great. Join for FREE here!!!

XO - Carey

Avocado

The Magical Green Fruit

Yes, avocado is a fruit and they really should be one of the “superfoods” of your dining table because of the many, many benefits within them. Avodacos are rich in one of the healthiest fats around, monounsaturated fat – specifically omega 9 oleic acid - and runners need the anti inflammatory effects of this type of fat specifically.  Do not let the fat content of avocados scare you off becuase as a runner, fat is good for you. In fact, fat is actually the BEST macronutrient when it comes to fat loss, recovery and performance.

A Little More About Fat

Society in general has a fear of fat and for good reason. Fat is the most calorie-dense macronutrient. This is probably where "fat phobia" comes into play. What that means is that fat is more tightly packed with calories than carbohydrates and protein are, which means you eat smaller portions of fat to get the same caloric bang as you would a larger portion of fat or protein. If you want to get specific, fat has nine calories for every gram, whereas carbohydrates and protein only have four calories for every gram. It’s more than double, which is why it's so scary to people when they're counting calories.

But here is the thing, it is not the number of calories that matter, it is the quality of the calories that count. Focusing on high quality calories, like avocados, despite the calorie load is important becuse they are nutrient dense, energizing fats and key to unlocking your bodies ability to shed fat and boost performance.

Another fact about fat you need to understand is that it digests very, very slowly, and this is really important when it comes to blood sugar, insulin levels and switching your body over from fat storage to fat burning, which is what you need to do to lose weight. Fats are a carrier of nutrients and flavour and are actually a primary source of energy that will leave you feeling satisfied longer because fat keeps your hunger hormones working properly. You will be better nourished and less likely to have those intense mid morning sugar cravings. Good fats are also critical for brain health and function, hormone balance, cardiovascular strength, lean muscle building and reducing internal inflammation. A diet rich in good fat will actually boost metabolism, not cause weight gain.

Avocados are truly a SUPERFOOD fat for runners. Here's why: 

  1. The healthy fat content allows the body to absorb fat-soluble vitamins.
  2. They are highly nutritious loaded with vitamins like vitamin K, which is important for forming blood clots and helps in wound healing and repair; folate, which is important for the formation of the genetic material present inside our body cells; vitamin C, which is important for the health of our gums; potassium, which is essential for the activity of the cells of the nervous system; and vitamins B5, B6, and E.
  3. They provide essential major and minor minerals like copper, magnesium, manganese, iron, phosphorus, and zinc. Most of these minerals participate in the normal processes of the body such as respiration and maintenance of normal blood pressure, and they have been proven to slow aging.
  4.  They are rich in heart-friendly monosaturated fatty acids like oleic acid. According to research, oleic acid reduces inflammation and suppresses cancer-related genes and cells.
  5. They provide essential fiber for metabolic health. Fiber is the indigestible component of plants that facilitates weight loss and reductions in blood sugar.
  6. They fight against cholesterol and triglycerides.
  7. They are great for fighting inflammation because they are a good source of antioxidants to support those body organs that detoxify the body and purify the blood. These antioxidants include lutein and zeaxanthin.

Not only are avocados healthy, they are delicious and complement many kinds of meals. They can be added to salads, used to make desert like chocolate avocado pudding or cool green smoothies, guacamole (listed below) or enjoyed right out of their skin. They have a soft, rich, fatty consistency and blend well with various other ingredients.

My Favorite Guacamole Recipe

  • Slice avocado in half.
  • Remove pit and spoon the flesh out of the skin and into a bowl.
  • Add a little lime or lemon juice to prevent browning.
  • Add chopped cilantro, chiles, onion, and tomato, salt and pepper according to your taste.
  • Mash to your desired consistency and enjoy on multigrain toast, breakfast burritos, fish, burgers or anything really!

The avocado is your partner in fat loss, fitness performance and they are a good friend of your health and heart. Grab several the next time you’re at the grocery store!

Nutrition is key for fat loss for runners yet it can be so confusing and overwhelming, right??!! Do you want to learn what else you need to know to shed fat as a runner? Join the 5 Day Get Fit, Lean and Learn to Run STRONG 5 Day Coaching Program. I will teach you my top tips on physical training components required to build lean muscle, effective nutrition strategies to burn more calories, why a healthy gut can help you shed the excess fat, how hormones matter and why keeping the right mindset is key for you to see and feel results. If you want to start to run for fitness and fat loss, JOIN HERE

XO Carey

 

5 Reasons to Ditch the Scale and

Why I Think It is Better to Focus on Getting Fit Than Losing Weight

If you are running for weight loss that is awesome, especially if you have a significant amount of weight to lose. Obesity is a massive health crisis that leads to heart disease, stroke, diabetes, arthritis, joint replacement and more. Running can be a great way to lose weight, get in control of your health and change your life in the process but you have to approach running intelligently and with the right mindset to get any of the rewards.

So how do you do it?

It all starts with how you set your weight loss and running goals because that will dictate the action you decide to take to achieve that weight loss goal.

If you are running for weight loss is your goal to lose 50 lbs or to get freaking FIT?

Can you feel the energy difference between those two goals?

I encourage all my runners to set dream driven positive , emotionally charged goals that has them to focus on taking consistent action and getting FIT versus negative, objective based, boring goals focused around numbers on the scale and scanning the internet looking for more information on the latest fad diet.

When your goal is “to lose 50 lbs”, to me, this is negative, boring and doesn't sound like a whole lot of fun. Motivating yourself by reducing numbers on the scale causes you to track and measure your progress based on the difference between what you weigh now and what you want to weigh. You are always left focused on that gap. Real weight loss takes effort, patience and time and when you are always looking at the gap between where you are now and how far you are from where you want to be, it is easy to get overwhelmed, frustrated and eventually quit because you feel you aren't making progress fast enough.

The other way you can set your goal is by focusing on getting FIT. This sounds more like this:

“I want to train to crush a 5k and do everything I can to cross that finish line feeling strong and badass like I never have before.”

That is dream driven, emotionally charged and positive. It will get you excited and you should  seek out a great training program and get the structure you need to take action. You will be able to measure your progress by the workouts you put in and the small changes you see and feel as you train to get fit that have nothing to do with your weight on the scale. You will feel momentum, energy and you will keep your motivation high as you celebrate each workout and each healthy, home cooked meal as you are able to constantly look back and measure your success by how far you have come. That builds momentum, self confidence and more energy to keep training.

Can you feel the energy difference between setting a goal to get fit versus setting a goal to lose weight?

Will I lose the weight if I focus on getting fit though?

Yes. Here are 6 other reasons you I think you should keep your focus on getting FIT and running strong instead of simply losing weight:

  1. Getting fit is more fun than trying to lose weight. When you focus on weight loss you often go to diets thinking you need to eat less, count calories and restrict potentially entire food groups. There is nothing fun about that! When you focus on getting fit, you set yourself a goal, get a plan, crush workouts, get faster, run longer, nourish your body with lots of nutrient dense food that tastes delicious and fuels you up and you get addicted to the feeling of rising energy for life. Your body moves from dieting induced starvation mode to efficient fat burning, muscle building, calorie shredding machine that only a good quality run training program can do for you. Trust me, skinny does not feel nearly as good as running strong does.
  2. You will lose weight along the way anyway because when you focus on getting fit, you are committing to get into training. You may find yourself getting a coach, following a high quality, holistically based training plan that includes the workouts and the nutrition strategies that will actually get you results that last. When you set dream driven, emotionally charged, positive goals to get fit and you put in the work, the motivation, energy and momentum you feel will keep you consistent in your efforts. You will create healthy lifestyle habits that you get addicted to. You replace dreading workouts with looking forward to them and this consistency and love for living a healthy lifestyle will get you the weight loss you want and more importantly, it will stay off. That will feel amazing.
  3. You will be healthier because you are working out and loving it, eating more nutritious food that fuels your body from the inside out and you are incorporating healthy habits into your routines as you take on a fit lifestyle.  You will begin to think and feel like an athlete getting lean and strong for life. That is amazing.
  4. You will enjoy food again and learn to eat it for nutrition, energy and fuel. You will never have to suffer through another diet again or fear food. You will learn how to tune into your hunger and feed your body what it needs not just what your cravings want. You will free yourself from food guilt, anxiety and unhappiness around food in general. Seriously, training to get fit and learning about real nutrition strategies is life changing and your body and mind will adjust as a result.
  5. You will be happier and your stress will go down. When you commit to getting fit, you will get all the emotional health benefits of leading a physically active and nourished healthy lifestyle. Exercise is seriously the most underutilized antidepressant. The effects of living a fit lifestyle go far beyond weigh loss when you can shift the focus and tune into all the other good stuff that happens as you put in the work and get fit. In a survey, Runner’s World Magazine asked its readers why they run. 95.3% said because it makes them feel good mentally and 85.8 said for stress relief.
  6. You will get your mama hormones back in balance and you will naturally tap into your bodies innate FAT BURNING abilities...without dieting or excessive physical training. That is going to feel A-MAZING!!!

BOOM. I started running years and years ago to lose weight. I did the calorie restrictions, tried carb cycling, tracking and measureing my macros, whole 30 and hated every second of being so focused on food. I struggled with energy, insane sugar cravings and food guilt. I never shed the weight and I never ran faster and stronger. When I actually focused on how to eat, followed a holistic training program that included every aspect of becoming a fit and healthy runner from the inside out that included strength workouts, core workouts, speed sessions, nutrition strategies based on healthy habits, macro nutrition and how to boost performance, mindfulness, understanding hormones and how to manage them to help my body shed fat, I got into the best shape of my life.

When I ditched the scale and  got into training to get FIT and all the weight came off. I got my energy back, crushed my sugar cravings and was better able to handle all aspects of my life because I felt amazing from the inside out. Now I train you how to do the same without long, boring cardio sessions, complicated gym workouts or restricting anything you love, like wine or chocolate!!!

Are you interested in training with me and joining my onlinehealth, wellness and run training program to improve your health, your body composition and your running perormance so you can start feeling and looking your best?  Get on teh waitlist to get all the details, a quick action discount and some amazing bonuses for saying YES to your health now. Get ready to ditch the scale and train to get FIT instead. JOIN HERE.

Strong is the new skinny!

XO Carey

Founder of The RunningMoms Wellness Training Academy

Stalk me for more tips, tricks and insider views into my life as a RunningMom here:

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PS. Other non scale victories of training to get fit may include but are not limited to:

  • Your clothes fitting better.
  • You loving that reflection in the mirror.
  • You standing taller.
  • You having more energy.
  • You feeling your sexy coming back.
  • You being able to chase your kids.
  • You may find yourself wanting to run a longer race and feeling you can crush it.
  • You may start LOVING exercise and your body.
  • You may feel like you can do just about anything.

PPS. If you are REALLY ready to focus on getting fit and shedding FAT, you can also grab my brand new "Beginners Guide to Fat Burning for Runners" HERE and get on my email list for continued tips and strategies that will get your body into fat burning mode without stressing about the scale.

 

How I Discovered The Power of

To Nourish My Body, Shed Fat and Feel Fantastic After Babies

I run now for stress relief, emotional health and to stay fit and lean because I truly love the feeling of running but I started years ago and again after kids to lose weight. That is just the reality.

I believed for so long that running more and eating less was the best way to get results. Most runners do. They push and push and push workouts without any focus on nutrition, sleep or stress. They believe that running is supposed to hurt and pushing through pain to hit distances is the norm.

When I had kids, this kind of training and mindset didn't work for me anymore. I was running tons but not healthy or happy despite how a good that run made me feel. I was still living in “distance training” mode even though I didn't have the time, I wasn't sleeping, my eating habits were terrible and fitting specific training runs into my life and around my responsibilities at home and work was stressing me out more than really helping me. I was having to get up at 5 am after a poor sleep because the baby was up 3 times or I had to change a bed someone had peed in, just to create the time I needed to get my training runs in.

I loved to run, I craved to run but it I was exhausted and it felt hard, even painful, slow and heavy. The pressure I put on myself to “train for a race” that I was never going to win was purely ego and adding more stress to my already burnt out system.

I was struggling with motivation and I was constantly frustrated and disappointed in myself. What was wrong with me? I felt guilty, disappointed, fat, gross and that negative energy was over flowing into every other aspect of my life.

Sound familiar?

I was a hard working, ambitious career, mother runner. I worked hard, pushed hard and always achieved my goals, no excuses. I had a high quality training plan and I put in the work like I was supposed to, yet I was still feeling broken down, stressed out, frustrated and I had lost the joy I used to get from running.

And here is the worst of it:

  • I was not losing weight
  • my body felt heavy and flabby and I hated looking in the mirror
  • I was hardly eating because I didn’t “have time” to plan or prep food for myself (my kid and husband always ate though)
  • I subconsciously believed that if I trained harder and ate less, the weight would come off and I would love myself again.
  • I was binge eating sugar mid day and late at night living on twirlers, low fat rice cakes and cookies when no one was looking
  • I was having massive energy cashes every afternoon
  • I was relying on caffeine to get me through the day
  • I was feeling burnt out, stressed out and completely exhausted, unhappy and kind of depressed (not clinically)

It become obvious to me that running was only adding more stress to my system…yet running was the only thing I knew how to do to manage my emotions in life after kids. I needed help. I hired a wellness coach and started

I already knew how to train, push and I never made excuses. I knew I needed to eat better but I wasn't sure how and I  wasn't prioritizing myself enough to nourish my body on any other level except to run. Running is all I could struggle to make time for and all I knew.

My coach introduced me to mindfulness. I was hesitant at first. I was not the type to sit and meditate and I could not quiet my mind long enough to make it through a yoga class but this find of mindfulness was different. We examined every area of my health - physical, emotional, intellectual, family and relationships, career, spiritual and personal growth.

It never occurred to me that my exhaustion, overwhelm, injuries, lack of weight loss and generally unhappiness was rooted in all these other areas of my life and not simply my poor performance at the 21k distance. I began slow down, set running intentions for each and every run, focus on my breath, my form and how each run made me feel. I stopped training for races and started focusing only on each day as it came.

When I began to bring mindfulness into each and every run during this period of life and here are the things I noticed:

  1. I was exhausted. My body felt heavy, achey and in pain. I did not want to feel this way. I needed to change things up.
  2. Training for specific half marathon race and following a rigid training schedule was actually stressing me out and not fun at this point. Training was no longer fun. I needed a break of some kind.
  3. I reconnected to why I ran and discovered it had nothing to do with paces and races. I loved how running made me feel. I ran for stress management. Running gave me energy. I didn't run to win races. I had never won one. Why was I so focused on training? I needed to stop signing up for races.
  4. I was barely eating. I fed everyone else and I grazed off plates and I was binge eating crap food mid morning and after everyone went to sleep. I was having afternoon energy crashes that totally knocked me out and I did not like the feeling. I needed to eat more and learn how to do that properly.\
  5. I loved being outside. The biggest appeal of running for me has always been that I can do it outdoors most days of the week, all year long, what ever the weather. Bringing more mindfulness into that run allowed me to really get in touch with nature enhancing the grounding energy power of each and every run. I run different routes, admire houses, trees, buildings, what ever and where ever. Nature therapy really brings out my best.
  6. I was unhappy and uninspired in life. I needed help. I did not know where to begin or how to live without a long distance training plan. I needed to keep running and living with energy again but I needed to do things differently. I needed to switch things up a bit so I could feel better about myself and my life without killing myself to “train” at this time. I needed a coach. So I got one.

Once I used mindfulness to notice these things about myself, my running and my life I was able to begin to make some very small but powerful changes (I did not go out and change everything at once). In part 2 of this blog series I will share with you the changes I began to make that shifted everything for me allowing me to learn how to effectively run less, eat more, slow down and get fitter, stronger, healthier and happier than I had ever felt in my life before.

Until then, make sure you Join the RunningMoms Wellnes Community. We are a gorwing community where we share more than running selfies. This group is for MOTHER RUNNERS and we talk all things running, health, nutrition, wellness and sanity for moms who run. This is real talk for real mother runners.

XO - Carey

If you’re trying to find an run training program that has you training STRONG, curbing sugar cravings, rev'ing metabolism, shedding fat and running FAST...without dieting, counting calories or deprivation, check out the RunningMoms Wellness Training Academy. When you join, you get access to cutting edge training programs that will get you to 5k, 10k, 21k and anything in between doing weekly cutting edge strength, core and speed training workouts as you build distance and learn to implement effective nutrition strategies specific for runners. You will learn to maximize your workouts, power up your recovery and you will get faster and stronger to any distance. You’ll also get access to my private group coaching inner cirle where I bring in expert's on all topics womens health for mother runners from hormones to fat loss to nutrition to ramp up performance and more all to help you become the STRONGEST version of you. My clients love the RunningMoms Wellness Training Academy because not only do you learn to run STRONG, it gets results no other free training program can touch. You will get strong inside and out. It’s truly holistic run coaching for mother runners who are pushing careers and taking care of their families but still wanting to push their bodies to run STRONG. If that sounds like you and you want a solid, effective training programs for life, enrollment opens March 20th.  Click here to get on the waitlist!

 

Gut Health

Good Health Begins in the Gut

Your gut is also known as your "second brain". There is a very strong gut-brain connection meaning that when your gut is healthy, your brain is healthy.

Gut health is critical for strong and energized running because it’s where we digest and absorb nutrients and where we house our gut microbes, also known as gut bacteria. Poor gut health is now thought to be strongly linked to a compromised immune system, malnutrition and poor mood regulation, and plays a role in arthritis and obesity, according to a recent review of scientific literature published in the journal BMC Medicine.

"There is evidence to suggest that the incidence of gastrointestinal distress is higher among runners than in athletes from sports with less mechanical trauma, such as cycling or swimming,’ says Nathan Lewis, senior performance nutritionist at the English Institute of Sport. In one study, published in the Scandinavian Journal of Gastroenterology, 45 per cent of runners reported suffering from gastrointestinal (GI) symptoms, such as cramping, bloating, reflux, nausea, vomiting and diarrhoea.

It’s little wonder. Aside from the jarring action of running, oxygenated blood flow to the gut is reduced by as much as 80 per cent, as it’s diverted to the working muscles and skin for heat dissipation. ‘This can result in an inadequate supply of oxygen and nutrients to the gut mucosa – the innermost layer of the gastrointestinal tract – which gut-related problems,’ explains Lewis. ‘For example, increased permeability of the gut barrier, allowing bacterial components into the bloodstream, where they invoke an inflammatory response.’ This manifests itself in classic GI symptoms, including nausea, tummy ache, cramps and urgency.

What’s more, taking care of your gut for the sake of your running may also have a knock-on beneficial effect on your overall wellbeing. The health of your gut microbiome (the population of microbes in your digestive tract) has been shown to influence the immune system, neural function, mental health and body weight. One study, published in the Journal of Proteome Research, suggested a lack of bacteria in the large intestine could cause obesity by slowing down the activity of ‘brown’ fat, which protects against weight gain. In fact, so great is the gut’s influence that it’s been called the ‘second brain’." - Sam Murphy (Read the Full Article here)

These days many people have problems with gut health for good reason. In general, we eat too many processed foods and sugar, we don’t move enough and we are stressed for a good portion of our day. All of this can lead to digestive problems including:
    •    Bloating
    •    Constipation and diarrhoea
    •    Fatigue
    •    Depression
    •    Allergies
    •    Skin issues
    •    Mood swings
    •    Headaches
    •    Joint pain

Specifically for runners, because the natural probiotic bacteria that reside within your gut are responsible for so many life-supporting actions, a healthy gut is a great way to become a faster, more efficient, and overall happier, healthier runner.

If you are struggling to lose weight, you will want to work on your gut health FOR SURE. The latest research suggests that an unbalanced and unhealthy gut microbiome, caused by a poor diet and overuse of antibiotics, produces toxins called lipopolysaccharides (LPS), triggering inflammation and insulin resistance, which then promotes weight gain. Without a healthy gut, weightloss can be difficult!!!

So how do you support your gut?

There are many ways but what has personally worked for me are these strategeis:

  1. I stop and pay attention during meal times. Taste the food, don't gobble it down. Put some thought into how you enjoy it, how you feel after, and how hungry you were when you ate.
  2. I actually chew my food, alot. Most people chew each mouthful only 5-10 times resulting in food that isn’t broken down enough for your body to absorb nutrients and break down enzymes. It is recommended that you chew every mouthful of food a minimum of 30-40 times before swallowing so it becomes liquid and therefor easier to digest.
  3. Move! Sitting down and being still for long periods of time not only effects your mood, your energy level and your weight in a negative way, it also has a negative affect on your digestion. Exercise helps to stimulate intestinal contractility and speeds up your digestion. Aim for around 20-30 minutes of light movement like yoga, walking or swimming if you have digestive issues as these light movements can help your digestive system to work more smoothly.
  4. I try eat a probiotic food source often. Several fermented food sources—like kimchee, sauerkraut, kefir, and kombucha—are rich in probiotics. In addition, probiotic supplements are a great complement to a daily probiotic supplement. I LOVE kombucha and I take a daily probiotic, I have for years and I have zero gut issues. I like all my runners to be on a  probiotic. Are you? Contact me if you want to hear about what I use and love.
  5. I DRINK LOADS OF WATER. Staying hydrated is the key to good digestion. It promotes regular bowel movements and helps flush harmful toxins out of the body.  While this can be accomplished by drinking regular tap or bottled water, adding a few ingredients to your H2O you can transform drinking water into detox water and up the benefits! Try adding a squeeze of lemon or a drop of DoTERRA Essential Oil!. As a general ruls, you should be drinking about half your body weight in ounces. For example, I am 130 lbs. Half of that is 65. I need at least 65 ounces of water. I google a conversion and I get 1.9 L. So I need about 2 L of water per day.

Runnign is about more than simply running and running and running. Strong, healthy, fit and fast running happens when you learn to NOURISH your body from the inside out. Have you heard about my brand new 90 Day NOURISHED RUNNER Coaching Program? You get a suoer complete 5k, 10, or 21 k trainng program complete with strength, speed, core, form, alignment and endurance training PLUS 12 weeks of nourishing recipes and snack ideas to power up your running and weekly lessons and expert interviews on the nutrition aspect sof running from nutrition for gut health to nutrition for weight loss and performance, disordered eating and runners, adreanl fatigue, super foods, macro nutrition and supplementation. This course is killer and one of a kind. If you want to learn more, get on the Exclusive Wait list and get all the info, a few bonus gifts from me including a list of SPER FOODS for runners, access to early registration and a sweeet discount!!!

YES, I WANT ON THE WAIT LIST!!!!

For now, try my favorite DETOX Water Recipe

Cucumber, Lemon, Mint Detox Water

  • 1/2 Cucumber

  • 1 thinly sliced lemon or 2 drops of DoTERRA Lemon Essential Oil

  • 10 mint leaves

  • 1 pitcher of water

  • Ice


Refreshing and detoxifying. I love this one!


XO - Carey

 

Power

Chocolate Peppermint Coconut Patties

These are the perfect SUPERFOOD delight for runners who need to satisfy their hunger but still offer the nutritional value you need to NOURISH your body and your running. These contain all the helathy fats you need to increase energy, boost metabolism and actually shed fat while you recover between runs!

Ingredients:
1 1/2 cups unsweetened coconut flakes
1/3 ​cup raw honey
2 tsp peppermint extract or 1 drop DoTERRA Peppermint Essential oil
1/3 cup coconut oil​, melted
Pinch sea salt

​​Muffin cups or tray

Chocolate Topping:

1/2 cup sliced almonds
2/3 cup melted coconut oil , melted
​2/3 cup raw cacao powder
4 tablespoons maple syrup
Pinch sea salt
 
Method:
​​
Base: Mix the coconut flakes and raw honey together (try to get the honey and coconut flakes to form a ball with the honey covering as much of the coconut as possible). Melt the coconut oil in a saucepan over low heat and add to the coconut and honey. Stir in peppermint extract or oil and sea salt to the coconut mixture and mix well. Add a spoon sized amount of the coconut mixture to a muffin tray or paper cup pressing the mixture into the bottom of the cups. Freeze the coconut cups for 15 minutes.

While the coconut cups are chilling, begin to make the chocolate by melting the coconut oil over low heat in a saucepan. Whisk in the raw cacao powder with the melted coconut oil. Add in sea salt and maple syrup. Remove the coconut cups from the fridge and pour chocolate over into the mu n cup. Freeze and remove the muffin cup before serving. No peppermint oil, grab some HERE (also great for a morning wake up call, just add one drop to a glass of water. It will also add a little pep to your running step. Peppermint before a run has been shown to improve running performance!).

This recipe comes from the amazing ladies over at NOURISH and GLOW!!!

To run your best and feel your best, you have to eat your best. Do you want to learn to to eat all the right foods at the right times to help you curb your intense sugar cravings, end the energy crashes and train your body to shed fat and run STRONG without diets, restrictions, excessive food rules, training for a marathon, expensive gym memberships... or even giving up wine and chocolate?

Then join the RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG Challenge. JOIN HERE. Over 5 days I share all my best holistic running and wellness tips and strategies for mother runners that will have you running strong, eating right, crushing all your goals and feeling at your absolute best from the inside out  JOIN HERE.

Don't just run, run STRONG!

XO - Carey

Beets

Beets: Good for Your Heart & Enhanced Performance

I used to buy beets and they would sit in the fridge until they went bad. I thought I should be eating them but I had no idea how to cook them or why really. Until recently. Now I LOVE them and even have a few of my own favorite essential recipes. Beets really are a great natural way to power up your running performance and improve heart health! Here is what I know...

Why Beets?

Beets are packed with nutrients and rich in antioxidants, minerals and anti inflammatory compounds making them great for cardiovascular health. They have a rich, nutty, earthy flavour and they are a great source of the good kind of nitrites, the kind that helps lower blood pressure and helps improve performance. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says. So time your intake accordingly if your want to crush your 5K PR. Check out more of what Dr. Jones had to say in this interview about beets. READ IT HERE.

Easy Cooking Method

There are two easy ways to cook beets. I usually cook enough beets for the week on Sunday so they are easy to grab and add to smoothies and salads all week.

  1. Oven - wrap unpeeled beets in foil and place on a rimmed baking sheet. Roast at 350 degrees F for 1 - 1.5 hours depending on the size. They are done when you can pierce a butter knife easily through the center. Then you cool the beet, peel and store in the fridge for up to 5 days.
  2. Stovetop: Place trmmed beets in a small pot of water and bring to a boil. Reduce heat to low and simmer until you can pierce a butter knife easily through the center. This usually takes 25 - 35 minutes. Then you cool the beet, peel and store in the fridge for up to 5 days.

How To Eat Them

There are so many ways! As a kid, my mom pickled them and made us eat Borscht! I use them now in smoothies, grated on salads, stir fries, sliced with goat cheese, beet juice is amazing and you can even simply slice them up, add salt and eat them raw! The following recipe is one of my favorites.

Power Beet Hummus

  • 1 can chickpeas, rinsed and drained
  • 1 medium beet, roastd or boiled, peeled and quartered
  • 1 - 2 cloves of garlic
  • 2 tablespoons almond butter
  • 3 tablespoones fresh lemon juice or 2 drops of DoTERRA Lemon Essential Oil
  • 1/4 cup extra virgin Olive Oil
  • 3/4 teaspoon sea salt
  • Optionally garnish with cilantro

Add all ingredients to a blender or food processor and blend util smooth. Transfer to a small bowl and garnish with cilantro. Serve with veggies, pita chips, rice crackers or spread on a sandwich loaded with veggies!

To run your best and feel your best, you have to eat your best. If you want my complete list of Super Foods for hungry runners to power up your performance naturally, GRAB THEM HERE.

So many reasons to eat beets and ways to eat them. I love getting you guys eating more real food becuase if you want to run strong, set PR's and get FIT as a runner, you really cannot run off a bad diet!!!

XO - Carey

Healing Ginger and

Need An Immunity Boost?

There has been a lot in the news lately about the amazing healing proerties of turmeric. Turmeric is one of the foods with the highest antioxidants and anti-inflammatory properties great for an immunity boost. Curcumin, the active ingredient in turmeric, is anti-viral, anti-fungal and can help protect against cancer. Inflammation is the cause of many chronic diseases that cause health to deteriorate, so turmeric is your anti-inflammatory superhero!

Ginger is also known to boost the immune system, calm the gastrointestinal system, reduce nausea, vomiting and sea sickness, and protect against cancer. When you combine ginger and turmeric with citrus and maple syrup you get the perfect blend of healing nutrients. Try this out if you are looking for a quick and tasty immunity REBOOT.

Ingredients:

  • 2 cups water
  • 1/2 teaspoon powdered ginger (or frech organic and grate it or one drop of ginger DoTERRA Essential Oil)
  • 1/2 teaspoon powdered turmeric (or fresh organic and grate it)
  • 1 tbsp maple syrup or raw organic honey
  • juice of 1/2 lemon
  1. Bring water to a boil, then add powdered herbs. Simmer for 10 minutes. 
  2. Strain tea into a mug, add maple syrup and lemon, stirring to combine. Drink warm

Makes 1 serving. 

Want the rest of my Super Foods for Runners? Grab them HERE.

XOXO - Carey

Founder of the RunningMoms Wellness Training Academy DETAILS HERE

Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

Join the 5 Day Workout Challenge DETAILS HERE

Start the 28 Day Get Fit, Fast & Strong Workout & Nutrition Challenge DETAILS HERE

Need help CRUSHING your next 5k, 10k or 21k or health goal? JOIN THE RUNNINGMOMS WELLNESS TRAINING ACADEMY HERE

 

 

Non Toxic

10 Ways to Clean With Lemon DoTERRA Essential Oil

If you’ve been feeling the itch to get some cleaning done or you are trying to get rid of the toxic cleaning chemicals from yoru home, you are going to want to learn about the power and versatility of lemon. DoTERRA Lemon oil can help make cleaning those long-forgotten nooks and crannies easier and 100% natural. Here are 10 ways you can use Lemon to clean your home.

1. Microwave—Microwaves are notorious for being tough to clean, especially after mishaps involving spaghetti sauce or tomato soup. To ease the pain of cleaning, simply microwave a cup filled with water and a few drops of Lemon, then wipe clean!

2. Dishwasher—Pour distilled vinegar into a dish and add 5–10 drops of Lemon oil. Place this dish in your empty dishwasher and run on high.

3. Stove Top—Lemon oil makes cleaning one of the dirtiest areas of the kitchen easy. Add vinegar and Lemon to a spray bottle, and watch the grime disappear!

4. Appliances—From dust to greasy food spills, appliances collect more dirt than you might think. A simple solution of Lemon oil, water, and vinegar will help you clean toasters, refrigerators, mixers, and more.

5. Garbage disposal—If you’ve been smelling something funky coming from your sink, it might be time to clean the garbage disposal. This DIY for Lemon disposal refreshers should help!

6. Ceiling Fan—Fan blades collect dust at turbo speeds and cling to them for as long as you let them. To avoid choking on dust bunnies while cleaning your ceiling fans, spray the inside of an old pillow case with a Lemon/water mixture and loop the fabric around each blade.

7. Washing Machine—Run a mixture of Lemon oil, baking soda, vinegar, and water through your empty machine on the hottest setting to break up dirt build-up and mildew. Scrub any excess with a sponge, then run the machine again with fresh water.

8. Trash Cans—Regularly cleaning out trash cans can eliminate odor. For indoor trash cans, spray the inside and outside of each can with a mixture of water, Lemon oil, and vinegar, then scrub with a sponge.

9. Windows and Windowsills—The same mixture of Lemon oil, water, and vinegar in a spray bottle that you’ve been using all around the house will do wonders for your windows and windowsills. Simply spray glass and wipe with a clean cloth or paper towel, then move onto ledges and sills with a toothbrush or damp sponge.

10. Air Vents—One of the most overlooked areas to keep clean in your home is the air you breathe! Clean vents with a sponge dipped in warm water, vinegar and Lemon oil to help eliminate allergens and dust from filling the air around you.

Lemon oil acts as a powerful cleaning agent and the possibilities are truly endless! Share this post and let me know how you like to clean with Lemon oil. If you want some NOW, grab it HERE or contact me to get a complete starter Essential Oils Kit that includes Lemon and dive into the oily lifestyle with me as your guide. CONTACT ME

Golden Immunity

Need An Immunity Boost?

Inflammation within our bodies is "running" wild these days and inflammation leads to all kinds of problems from joint pain to injuries that won't heal to food allergies to digestive problems to skin issues. Turmeric has long been known as a super food spice because it contains over 24 anti inflammatory compounds. Turmeric's active ingredient is curcumin, is one of nature's most powerful anti-viral, anti-fungal and anti-inflammatory herbs. It is what makes turmeric one of nature's best foods when it comes to antioxidant and anti-inflammatory properties. In fact, turmeric is a super food, so stock up! As a runner, turmeric can help you stay healthy during your training season and recover faster between training workouts. Simply mix it into your stir fry’s or curry dishes, use in savory salad dressings or into mustard. When you mix turmeric with black pepper, you increase your body’s ability to absorb the good stuff significantly.

Try this recipe out, its great after a cold or rainy run!

Golden Immunity Turmeric Milk

  • 2 cups of milk of choice (almond, coconut or rice all work in this recipe)    
  • 1 tsp turmeric or turmeric spice mix    
  • 1/2 tsp cinnamon or 1 drop DoTERRA Cinnamon Essential Oil
  • pinch of black pepper  
  • tiny piece of fresh, peeled ginger root or DoTERRA Ginger Essential Oil
  • 1 tsp raw honey or maple syrup to taste (optional)

Instructions

  1. First, blend all ingredients in a high-speed blender until smooth.
  2. Then, pour into a small saucepan and heat for 3-5 minutes over medium heat until hot but not boiling.
  3. Drink immediately.

Want my entire list of Super Foods for Runners??? GRAB IT HERE. If you truly want to run well, you need to eat well. It is not about rectricting, it is all about fuelling with lots and lots of really tasty, nutrient dense food that will make you feel great.

XO - Carey

Black

Black Beans Can Be Used in So Many Ways!

Healthy and nutritious cooking does not have to be expensive. I am currently living in Costa Rica and beans and rice are every where. Beans and rice are food staples in many countires because they are highly nutritious, low-cost and easy to make. Black beans specfically are an extremely affordable source of protein, filling fiber, disease fighting antioxidants, and numerous vitamins and minerals.Fresh veggies like onions, carrots, peppers can be added with additional nutrient powers. I make a big pot of black beans each week and add them to chili, minestrone soup and I make a large pot of rice, veggies and beans each and every week. Start with the recipe below and and you can use in a variety of ways.

The following recipe requires the beans soak in water over night prior to cooking, so you need to think ahead!

Ingredients

2 tbs olive oil

1 tsp sel salt

1 yellow onion, chopped and diced

3 cloves of garlic

2 cups black beans, soaked for 8 hours in water, drained and rinsed

4 cps chicken stock

1 bay leaf

  1. heat oil in pot over meium heat. Ad onion, carrot and salt and cook until softened about 5 minutes. add galric and cook for another minute.
  2. Add the pre soaked beans, chicken stock and bay leaf. Bring to a boi, cover and reduce heat for 1 - 2 hours. Continue to top up with water as needed to keep beans covered.
  3. Done when beans are easily mashed between 2 fingers.
  4. To thicken the mixture, smash a few beans with a fork and simmer uncovered until you achieve the desired consistency

When beans are done, eat them alone as a side dish to rice, fish, veggies and chicken. Add to chili, minstrone soup, black bean soup, black bean biurgers or make a traditional costa rican gallo pinto. They are also great for making breakfast burritos with eggs or bean and cheese quesadillas. My kids love simply beans and rice with raw veggies on the side.

If you want to run well, you have to eat well! Have you grabbed my 5 Day RunningMoms Get Fit, Lean and Learn to Run Challenge yet? If you want to learn exactly how to run STRONG, grab instant access HERE!

Enjoy!

XO - Carey

Wild Orange

Wild Orange Power Bliss Balls

Life is busy and is constantly on-the-go. These nutrient-packed power bites are great for those days when you just need a little extra boost. These are made with Wild Orange essential oil will help keep your body full of energy during your busy day as well as a healthy dose of each macro nutrient (join my upcoming 12 Days of Wellness For Runners becuase I am going to teach you all about your macros) to keep your blood sugars level which will help boost your bodies ability to naturally burn fat all day. YES!!!

Ingredients:
1 cup finely shredded coconut, divided
1 cup almond butter
1 cup dried cranberries
1/2 cup raw honey
1/2 teaspoon salt
2 tablespoons chia seeds
optional additions: almonds, pumpkin seeds, hemp seeds
 
Directions:
  1. Place all ingredients into mixer except for half cup shredded coconut.
  2. Add essential oil.
  3. Mix until well combined.
  4. Roll into balls and coat in the other half cup of shredded coconut.
  5. Store in the refrigerator and eat when you need an extra boost of energy.

These are so good. You may have to work on portion control...

To run your best and feel your best, you have to eat your best. Do you want to learn to to eat all the right foods at the right times to help you curb your intense sugar cravings, end the energy crashes and train your body to shed fat and run STRONG without diets, restrictions, excessive food rules, training for a marathon, expensive gym memberships... or even giving up wine and chocolate?

Then join the RunningMoms 12 Days of Wellness for Runners. JOIN HERE. Over 12 days I am going to share all my best running, nutrition and wellness tips and strategies for mother runners that will have you running strong, eating right, crushing all your goals and feeling at your absolute best from the inside out in 2019.  JOIN HERE.

Don't just run, run STRONG!

XOXO,

Carey
Physiotherapist and Founder of the RunningMoms Online Training Club

Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

Follow me on Facebook HERE
Find me on Instagram HERE
Join the RunningMoms Wellness Community HERE

 

Train Strong

How to Train STRONG, Revv Metabolism and Boost Fat Burn All Day Long

Without running more miles and restricting any of the foods you love with rigid rules!

Metabolism and fat burning, wouldn't it be great to effectively revv metabolism and burn fat all day without running a marathon or giving up wine and chocolate???

It is possible and here are the top strategies I work on with each and every runner in my training programs. You need to know and understand this stuff to get the most out of your workouts and not just deprive yourself of food feeling exhausted, sugar craving and guilt ridden all the time. When you learn how to keep your metabolism revved up all day, it gives you the kind of energy to lose weight and feel great

TRUTH: More running and less food is not the answer to losing weight and feeling great.

It is not your fault that this is confusing though. No one is teaching runners this stuff. So let's start with a brief discussion on metabolism. Basically, metabolism is how efficiently your body is able to convert the things you eat and drink into energy. Now let's dive into my top, science based, simple strategies to make this happen.

Tip #1 - Don't Count Calories - Calories are energy and energy is what fuels your body and helps your metabolism do its thing. When you are restricting your calories and you likely feel tired, irritable, and the cravings kick in big time. It feels like you need a ton of will power to the result is you end up giving in, binge eating and not getting the results you want. Calories are important but not all calories are created equal. Rather than count calories, look at the quality of those calories. 200 calories from a halloween chocolate bar is totally different that 200 calories from a banana, almond butter and hemp seed mid morning snack. Think in quality, no tin calories.

Tip #2 - Understand the Basics of Macro Nutrition - basically, all food is either a fat, a protein or a carbohydrate. Protein helps to boost your metabolism every time you eat it and helps you build lean muscle. Healthy fats help keep you feeling full longer, help reduce sugar cravings and crashes and also boost your metabolism for hours after you eat them. Carbohydrates are essential and supply you with energy.  The key to eating for boosted metabolism and fat loss is to always pair a carb, fat and protein during each and every meal and snack. If you have veggies, have hummus. If you have an apple, have almond butter. If you have a salad, have chicken and an olive oil dressing or avocado.

Tip #3 - Engage in High Intensity and Speed Burst Training as Part of Your Run Training Program -  So many runners just run and run and run slow and steady. This does nothing to build lean muscle or boost metabolism after you are done. High intensity interval training stimulates your body to build sexy lean muscle, which burns more calories at rest and revvs metabolism. Speed burst training forces your body into a state ox oxygen debt and yoru body responds by repaying that debt by digging into your fat stores. Both high intensity and speed burst training rev metabolism up to 48 hours after you are done yoru work out. A-mazing.

Tip # 4 - Sleep More and Stress Less - More sleep and less stress will reduce your cortisol levels (your bodies stress hormone), help you reduce sugar cravings for processed sugar, effctively burn more fat and they will increase your energy throughout the day. When you are sleep deprived your cortisol levels go up. When you are stressed, worse when you are chronically stressed, your cortisol levels go up. When cortisol levels are high your body will store fat. High cortisol levels also trigger a cascade of negative side effects causing you to want to eat more, crave sugar, lack motivation and you set off an insulin spike/crash cycle of binge eating and fat storage. You have to keep your cortisol levels in check to keep your body in optimal fat burning mode. In addition, when you are sleep deprived, your willpower is depleted, which means you are more likely to stray from foods that fuel your body well and reach for those sweets instead. When you are not sleeping, your hunger hormones (ghrelin and leptin) get all out of whack essentially leaving you always hungry, never feeling full and depleting your willpower. This means sweets all day long…and fat storage. When you are stressed, you will lose sleep, exercise less, and drink more alcohol, all of which can contribute to increased cravings and excess weight gain.

Tip #5 - Be Consistent - This is the tough part. You can have the best training plan and the cleanest meal plans around but if you do not take consistent action day in and day out you will struggle to get results. This is truly the missing link for so many. You do not have to be perfect. You will have bad days, we all do. What sets those who remain consistent and get results and those who get derailed and quit apart is consistency despite the chaos of life. If you want to get started, get stronger, shed fat and truly get healthy from the inside out, you need to work on yourself. Your success is a reflection of you and you need to work on YOU so you can push aside your fears, quiet the voices inside your head telling you that you will fail and you must above all else believe you can achieve your goals. Only then will you be able take consistent action. I train my runners to "Live As If" becuase when you "live as if” you are a strong, fit and lean runner (even if you aren't), you will create the conditions for what you want and how you want to feel to manifest in your life with greater ease and probability. If you are struggling, mindset work is game changing. If you don't deeply know what you want and why you want it, you will never be able to be consistent in your training. You will continue to struggle and I don't want that for you. My advice to you is to instead, is to look inside.

Ready to train STRONG, revv metabolism and boost fat burn all day long...without just running more miles and restricting any of the foods you love with rigid rules?

20% of your energy should be devoted to your physical training. 80% of your energy should be devoted to rest, nutrition, planning, prepping, eating more real food and self-improvement, personal development and building mental toughness. These are the secrets of the fittest, fastest, strongest and happiest people I know. When you sign up for my RunningMoms 28 Day Get Fit, Lean and Learn to Run 28 Day Coaching Program, you will get access to a BONUS week of Mindset Life Coaching to help you with the personal development and mental toughness required to CRUSH the 28 days of workouts and nutrition strategies. GRAB THE PROGRAM HERE.

Remember, it is not your fault you have believed for so long that more running and less food was the answer to revving metabolism and burning fat. It is not your fault you have been running, running and running yet still struggling with sugar cravings, energy crashes and binge eating cycle, maybe even gaining weight and stuck injured. It is not your fault that you didn't know that to become a fitter, faster runner, you need to be doing strength and speed work, focusing on macro nutrition, sleeping more, stressing less and doing the personal development work to become mentally strong so you can be consistent in your training efforts...and not just keep logging more steady state miles.

No one is teaching you this stuff!!!

Train with me, follow my plan and work with me so I can coach you every step of the way and you will be running faster, stronger and longer with more energy, less risk of injury and you will feel yourself revving that metabolism and burning more fat all day long.

This why I created the 28 Day Get Fit, Lean and Learn to Run Coaching Program. CHECK IT OUT HERE. I give you the meal plan, the power smoothie guide, the exact workout blue plan, the coaching support and the community to keep you motivated and inspired so you actually put in the work consistently. I am watching you and will cheer you on each and every day.

If you are reading this and you have already signed up, woo hoo!!! I cannot wait to get started with you Monday. If you are reading this and you want in to training with us, the next round starts Monday, November 27th and only a few spots remain. SECURE YOUR SPOT HERE. I would love it if you joined us!

Run Strong, Get FIT,
XO - Carey

Ready to Crush

So What’s the Problem with Sugar?

You probably haven't spent a ton of time wondering what happens to your body after you eat something sugary – it goes in there with all the rest of the food you consume and keeps you alive – end of story.  Well, sugar is definitely needed to stay alive. Carbohydrates are the primary source of energy and play an important role in the functioning of the internal organs, the nervous system, and the muscles, but our systems do not need sugar in the quantity that we are used to.

Before food processing, when sugar was mainly obtained from fruits and vegetables, people consumed about 30 grams per day of it.  Today, an average American consumes 76 grams a day, which is about 19 teaspoons.  That adds up to 96 pounds of sugar yearly (40 lbs. of which is high fructose corn syrup).

Canadians consume slightly lower amounts at 88 pounds. The World Health Organization would like to see the number get down to 25 grams a day for both men and women (6¼ teaspoons).

High amounts of sugar can wreak havoc on our immune systems, hormones, and digestion. Some of the negative effects are premature aging, weight gain, fatigue, bone loss, mental fatigue, depression and it is a major contributing factor to diabetes, heart disease, and cancer.

How much sugar do you consume in a day?

At first thought, you probably think, "not that much."   Let's have a look, starting with breakfast. For example, you begin your day with a bagel with peanut butter and a small strawberry yogurt - for a total of 33 grams of sugar.  At mid-morning you have a large cup of coffee from your favorite coffee shop (double/ double) - 34 grams of sugar.  For lunch you decide to go easy on the calories, so you have a salad with Italian vinaigrette and a slice of whole wheat bread - that's another 14 grams of sugar.  For an afternoon pick-me-up, you have a can of pop - 39 grams of sugar.  And then for dinner, you have some pasta with grilled chicken and store-bought tomato sauce - that's 9 grams for the sauce and about 2 grams from the noodles.

The GRAND TOTAL: 131 grams of sugar or 32 teaspoons (roughly ¾ of a cup)!

That's an eye-opener for sure.

Sugar is labeled as an addiction because it stimulates the brain in a way that is similar to cocaine and alcohol, causing the release of the feel-good chemicals dopamine and serotonin.
 
When sugar is consumed in large quantities it has several effects:

  • It causes people to eat it, despite the negative consequences like weight gain, fatigue, and moodiness
  • Tolerance will develop, and more will be needed for the same effect, this equals cravings
  • Some people have trouble functioning without it and have a “stash” available when their energy plummets
  • Upon quitting sugar withdrawal, symptoms may appear

 If you haven't joined the 5 Day DITCH THE PROCESSED SUGAR Challenge yet JOIN HERE and get ready to crush your cravings, boost your metabolism and start burning fat naturally all day...without rigid rules, diets or even giving up wine and chaocolate!!! I am elading this becuase I know it may be difficult to stay on track when the cravings hit. So I have provided emergency fixes and a very detailed and easy to follow meal plan and recipes (PURCHASE IT HERE). With some advanced planning, a trip to the grocery store and a positive attitude, you will come out the other side feeling great!

See you over in the Challenge and get ready to crush your cravings, boost your energy and burn fat naturally!

XO- Carey

7 Toxic Beliefs That

Are You Struggling to Reach Your Goals or Shed That Stubborn Weight?

We all have goals we want to hit when we are runners. Goal setting and working hard towards those goals is a part of who we are. We run becuase we love it and its addictive. So you run and run and run. I know you also want weight loss and to feel strong, confident and sexy AF in your body but it feels impossible to get there. The reality is, wanting to lose some weight and ROCK your body is totally LEGIT but it can be frustrating when despite running more and more miles....the weight isn't going away.  I know how it feel to want that extra weight to just disappear. I know you may feel like you have tried everything that you can but you can’t seem to shake it.

Ever wonder why hitting your goals or losing the weight is so hard???

Here is a reality that has not hit much of the running world yet...simply pushing harder and eating less is a myth and a massive training error taht is  leaving you over trained, under nourished, exhausted, frustrated, holding onto fat..maybe even gaining weight.

So what is the answer?

Often it lies within our own toxic set of beliefs.

  •  Are you are tired of looking in the mirror and not liking what you see?
  •  Have you tried every diet and workout known to man and finally given up?
  •  Have you tried to lose weight in the past and failed?

Maybe it’s not what you are doing but what you believe that is causing you to struggle?

There are so many beliefs as to why you can't stick to your workout program or why that weight is stubborn and sticking so let’s explore those reasons and fix them before it’s too late!

7 Toxic Beliefs of Weight Gain

Family Genetics - Everyone’s families come in different shapes and sizes. We tend to look at our family as a group and decide who we favor and who we don’t. This even includes our weight. If a lot of your family is taller and skinnier and you favor them then you automatically think that it is the genes that play that role. The same goes with if you are curvy or carry a little extra weight in some areas that others don’t. So, holding on to this concept that it is genetic can make you hold on to that weight because you may believe that no matter how hard you try, the weight just won’t come off. Your family history matters but there is still so much you can do.

Stress & Problems - Let’s face it, we have all been there. Everyone has wanted to change the way their hair looks, or wished their teeth were straighter and wished that they were just one pants sizes smaller. You have often felt empty inside like no matter what you do you can’t break the cycle of being unhappy. Stress and depression can have a major impact on not dropping those extra pounds you promised yourself you were going to do. Stress causes hormonal shifts within you that actually lead to cravings and force your body to store fat.

Lack of Self-Worth - Associating yourself with the way you look leads to so many things. Such as more weight. If you see yourself as large, you tend to not want to go out as much or you may be a little more reserved than others. You may think that you lack attention from others. When you lack self-worth you more than likely set it in your mind that you can achieve the goals that you want so you don’t even try. Your weight can feel like a net that has your trapped and instead of trying to cut free you just stay in the net and let it consume you.

Low Standards - When you have weight issues a lot of times you set your standards very low so that when you don’t achieve them or you don’t even try to achieve them you don’t get disappointed. Keeping your standards low keeps your weight the same or leads to more weight gain.

Unhappiness - If you are unhappy you try and find something that can comfort you. Sometimes that is food. It could also be so many other things but if what comforts you is what is making you unhappy then that is an unhealthy cycle. A cycle like this can be a huge reason that you are happy. Once that cycle is broken there is an enormous chance for success with accomplishing the goals you want to achieve.

No Motivation - Being not motivated will allow those pounds to pile on top of one another which will lead you into a further state of depression or create you to be more stressed. If you can figure out what your motivation is, where your inspiration comes from, how you feel when you put in the effort to take care of you, whether it is to feel healthier or look better or even just to become more self-confident than that will be what drives you in the right direction

Your Energy is Too Negative - Our reality is a mirror of our thoughts, beliefs and the energy we find ourselves surrounded by every single second. There are no insignificant thoughts or energy. From social media, to the news, to your co workers, friends and how you interact with the world itself, impacts you. If you are surrounded by negativity, it affects you. A negative mind is a toxic mind. Negativity can make you tired, less motivated and can make your overall mood just blah! Believing you have no contorl of the negativity within you and around you is false. You have so much control to set out the negative and bring in the postive. Changing your own internal mindset is the start to a happier, healthier you.

Not Understanding - Yes, you may know that you need to lose weight by looking in the mirror and that is mostly the start and finish of understanding why you need to lose weight. We tend to only want to focus on the right now and what we can see with the naked eye.  But beyond the mirror there is so much more. Understanding that weight and why you need to lose it is hard for most people because they don’t take the time or believe that they have the time. You also do not really know the science behind losing weight. Running more and eating less is NOT the answer. Understanidng strength training, speed burst workouts, oxygen debt, macro nutritients, what food to eat when and in what porportions, the blood sugar balancing and hormonal influences are all important factors to work through if weight loss is a serious issue and desire for you.

Always remember “Knowledge is Power!”

Personally, I broke free from my toxic beliefs by getting educated, taking action and working on my success mindset to break through my self limiting beliefs. Once you take action, begin to feel some momentum and start to get results, the motivation keeps up and the positive cycle feeds itself.

If you want to break free from the toxic self limiting beliefs holding you bak from rocking your running, your body and YOUR life, I am going to be sharing all my best cutting edge run training tips to set you up to build lean muscle, my simple macro nutrition strategies to help you curb the damn sugar cravings, rev your metabolism and tranform your body from a tired, sugar burner to an energized, pro fat burner and the mindset strategies needed to break through your own toxic belief systems to finally get you the results that are going to feel good. If you want this, jjoin the 12 Days of Wellness for Mother Runners. I am giving you all my best strategies and I will be holding NOTHING back. I want you to be set up for massive health, running, weight loss and body SUCCESS in 2018. It takes more than running and running and running and the sooner you ditch tahat strategy the better.

I will teach you exactly what you need to do to ROCK 2018. JOIN HERE.

I have a few gifts to give you along the way and an Essential Oils Emotional and Runners Self Care Package to GIVE AWAY on Christmas Day to one woman who signs up, shows up and is shows she is ready to up level her health and happiness in 2018. It is a great place to get educated and bust through your toxic beliefs by hanging out with me and our amazing tribe of women wanting to take action, get results and feel amazing. JOIN HERE.

XO - Carey

 

The Blood Sugar

How Do I Keep My Blood Sugar Stable?

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? It totally isn't what I am talkig about!!!

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles and burn fat all day long naturally.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia." Your body goes into starvation mode and holds onto fat.

When blood sugar is too high, it is referred to as hyperglycemia. Your body stores the escess sugar as fat. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes and weight gain.

So low and high blood sugars both cause yoru body to store fat and that is why you really want to learn to eat right to balance those blood sugars. That is the sweet spot where your body will burn fat as fuel all day long instead.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food and strategies for stable blood sugar and less sugar cravings...

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

Eat more fat and protein. In fact, every time you eat a carb, pair it with a helathy fat and protein to stabilize those blood sugars. Fat slows down the absorption of sugar into your bloodstream (so you don't get a huge surge followed by a crash, which is when you crave sugar). It also keeps you full and sends a message to your brain, telling you to stop eating. 

Protein is a precursor for your neurotransmitters (brain chemicals) that determine whether or not you have sugar cravings. You need adequate amounts to keep sugar cravings at bay.

That is the easiest way to manage it. Pair veggies with hummus, an apple with almond butter, toast for breakfast with an egg and avocado.

Eat 3 meals per day plus snacks between as hungry.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

With stable blood sugars, your fat-burning hormone, glucagon, is released which boosts your metabolism and burns fat. Basically, when you don't eat or snack, your body learns to live during "starvation mode" and your metabolism slows down. Your body then hangs on to extra energy by turning it into fat because it's expecting it will need it in case you don't eat for a while.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Maintaining blanced blood sugars will help eliminate cravings and kick start yoru body to burn fat naturally all day long.

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

  • 2 apples, chopped
  • 1 tbsp coconut oil ½ tsp ground cinnamon ⅛ tsp sea salt ¼ tsp vanilla extract
  • 10 almonds

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!
Sprinkle with almonds or eat 10 on the side. Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

Have you joined my free 5 day RunningMoms Get Fit, Lean and Learn to Run STRONG Challenge yet? JOIN HERE. The next one starts June 11th. You will learn exactly what it takes to train strong, eat right, balance your hormones and set your body up to burn fat and run STRONG.

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

 

How Badly

You Really Can't Wish For It, You Must Work For It

I know a few things are holding you back from living a super fit, healthy and happy life. Fear, self doubt, expecting it is going to be easy but here is the reality, it isn't easy for anyone. There are days I don't feel like gettign out of bed. There are days I feel like skipping out on my workouts. There are days I want to eat all the ice cream but what keeps me going day after day, month after month and year after year is I am very clear on what I want to look and feel like. I feel it deeply and I want it badly, every damn day.

So today I am excited to share a blog my old and dear friend Cheryl Borecky has written. It really resonated with me and I wanted for you to read it too. Cheryl is a mother, wife, mountain biker, SUP'er, crossfitter, wner operator of Go Active and aspiring writer and blogger at MOVE.EAT.PLAY. She has a passion for fitness, inspiring others and is driven everyday by a very clear vision about how she wants to look and feel every day. Here are her thoughts on creating habits to get what you want and 4 tips to help you create change in your life for the better. 

"I hear it all to often: “I really want to try your classes,” or “I really want to lose weight,” or my favourite “I really want to get stronger.” We likely have all said it at one time or another: I really want to ___________ fill in the blank. Do we just say it out of habit or to be kind to the person running the program in front of us (aka me). Because what I really want to reply is, “do you REALLY want it?” Do you want it more then you want that pizza on Friday night, or that sleep-in on Sunday morning? Do you want to sweat while the others sit on the couch? Do you want to make time? Do you want to do what it takes to make change? Do you?

See the difference I see that lies between those that succeed with change and those that don’t make and stick to change, is who wants it bad enough to do whatever it takes now, tomorrow, next week and next month. Creating habits takes discipline and will power. Discipline and will power are muscles. Muscles need to be on worked consistently and constantly to get stronger. Once you are stronger change gets easier and becomes habit. This doesn’t take 1 hour or 10 days, sometimes it takes months and sometimes even longer.

Some people look at me and think “it’s easy for her to say, she has will power and strength and she is size 6 and fit.” Um, ya, this here, this is 15 years in the making. I didn’t start and change over night, and everyday is still a battle. Every single day still takes work. Has it gotten easier, damn yes. Is it easy, f*ck no. We all have our moments and our days. We all have our halloween chocolates, our lazy days and our lack of motivation. But what I am talking about is sticking to the plan, picking yourself up after you fall, and keeping your eyes on the prize. Never giving up.

So if you want change bad enough, how do you push through the hard parts, those first weeks of wanting it bad but struggling to stick to the plan? Here are some tips that I have found have helped me to create and stick to change:

1. Make a goal (small ones and big ones). If I am not working towards something then it’s hard to work. For whatever reason if I am just working on working out, then I’m not as motivated as if I am working on running a marathon. Your big goal might be to lose 10 pounds, your small goal might be to increase your water intake this week. Make them, write them down and read them daily.

2. Put reminders EVERYWHERE. A few years ago I was struggling with parenting. As a craft one day my son and I painted hearts and stuck them on doors and walls through out the house. This was our reminder that we always needed to choose love. I have since adopted this for my health and fitness journey. Some of my favourites are sticky notes with quotes on them, goals wrote in my daytime, photos on the mirror, and powerful words on the cupboard doors.

3. Strive for ALMOST perfect. This 100% black or white stuff, it’s bull shit. Ain’t no body perfect. And perfect ain’t healthy. Start with 70% compliment with the path to your goals and relax the other 30%. Move to 80 % as time goes along. Visit the new bakery. Sleep in and miss a workout. Be a rebel. Look for balance. And don’t beat yourself up for not being perfect.

4. Find support and tell the world. Accountability is key. When I post on Facebook that I am committing to writing a book, I am going to damn well do it. Because if I don’t I feel like it’s not just myself I am letting down but the 500 other people that congratulated me for jumping into this goal. The people I have in my online communities that share their goals, their struggles, their real lives, THOSE are the ones that end up getting the push and shove they need to get through the hard days.

So ask yourself today, “how badly do I WANT IT?” And if you want daily ice cream sundaes more then size 4 jeans, then GOOD FOR YOU. If you decide you want duvets and breakfast in bed more then early morning runs, then enjoy a little warmth for me. Embrace what you truly want, be honest with where you are and when you are ready (because it’s likely one day you may want change) I push you to want it so damn BAD that no other path is an option."

LOVE IT!!!

If you really, really WANT IT BAD, you need to just decide.  The next round of the Get Fit, Lean and Learn to Run STRONG Challenge starts November 27th. You can join form anywhere. i will give you everything you need from workouts to a 28 day meal plan to a power smoothie recipe guide to support and motivation...you need to want it bad. If you want to train srong and eat right to burn calories, revv metabolism, shed fat and learn how to truly run STRONG, JOIN HERE. I will not be eating my way through the holidays becuase I have serious fitness and life goals that keep my putting in the work evern through the holiday season. I plan on hitting 2018 STRONG, do you? JOIN THE COACHING PROGRAM NOW.

Xo - Carey

 

 

My EPIC

A Real Food Detox That Yields Awesome Results

If you run, you are likely hungry. You know, starving and eating all the food, especially the carbs and processed sugars but here is the thing, one of the most common training error runner's make is to think that they can eat every and anything because they run. Unfortunately, it is actually the exact opposite! When you are a runner, what you eat matters even more than the average Joe!

If you’ve been sugar craving, binge eating and feeling bloated, then you know more than anyone that you need to cleanse the junk from your body. It’s not always easy picking which path to take to cleanse your body for the results you want. But, I’ve made it super easy with my Epic 24 Hour Runner's Detox.

I don’t believe in deprivation, so you will not feel deprived in any way. In fact, you’ll feel quite the opposite.

The reality is, no matter how how much you run, you just cannot run off a bad diet. In addition, we live in a very toxic world and before we even open our mouths to take a bite of food, we are exposed to vehicular and industrial pollution in the air and toxins in our cleaning products and cosmetics. Not to mention the havoc wreaked on the body by stress. So, the question is not 'am I toxic?’ but rather ‘how toxic am I?’

Ready to eliminate those toxins that cause weight gain, brain fog, loss of sleep, loss of mental clarity, and fatigue? Ready to eat well so you can run well?

Here’s my Epic 24 Hour Runner's Detox:

Upon Waking Drink:

Morning Lemon Elixir

  • 1 cup warm or room temp water
  • Juice from 1 lemon
  • Pinch of cinnamon
  • 1 teaspoon raw honey OR a couple of drops of stevia

Breakfast:

SPEEDY BEET SMOOTHIE

  • 1 cooked beet
  • 1 cup frozen berries of your choice
  • 1 small banana
  • 1 cup coconut water
  • 1 cup unsweetened dairy-free milk of your choice
  • 1-inch knob of fresh ginger peeled
  • 1 tsp hemp seeds
  • 1 tbsp almond butter

Snack: 10 almonds and 1 apple

Lunch:

CREAMY CHICKEN SALAD WRAP

  • 6-8 ounces chicken breast, baked
  • 2 cups chopped cucumbers
  • 1 avocado, peeled and chopped
  • ½ cup loosely packed cilantro, chopped
  • juice of one lime
  • salt and black pepper, to taste
  • 2 cups of mixed greens (optional)
  • 4 collard leaves or romaine lettuce leaves (optional)

Preheat oven to 400. Season chicken with salt and pepper, place chicken on a lined baking sheet. Place in the oven and cook for 20 minutes, flip chicken and cook another 10-15 minutes, until cooked through.  Remove from oven and let cool.

While the chicken is cooking, add the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, season with salt and pepper.  

Cut the chicken up into 1-inch cubes and add to the mixture in the bowl.
Serve mixture over mixed greens or wrapped in leaves.

Snack: ½ avocado w/ tomato & sea salt

Dinner:

BASIL LEMON QUINOA WITH LENTILS

  • 2 cups lentils, soaked overnight
  • 2 tablespoons extra virgin olive oil
  • 1 cup cooked quinoa
  • ¼ cup raisins
  • 1 cup basil leaves, chopped
  • ½ large lemon, juiced
  • Sea salt to taste

Cook your lentils. Drain your lentils and add them to a pot. Cover the lentils with water and cook over medium heat for 20 to 30 minutes.

Add remaining ingredients. When lentils are cooked, drain and let them cool and pour olive oil on top. Add cooked quinoa, raisins, chopped basil leaves, and sea salt to taste. Stir all the ingredients in a large bowl and add olive oil.

Put carrots, ginger, and onion in a pot with broth. Bring to boil then cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs.

Evening:

EARLY EVENING IMMUNE BOOSTING GINGER ELIXIR

  • 1 cup warm or room temp water
  • Juice from ½ lemon
  • 1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
  • 1 teaspoon raw honey or stevia

Bring the water and ginger to a boil, and then lower flame. Add the lemon and keep at a low simmer for a few minutes. Then pour into a mug & nourish your body.

If you’ve loved this simple, real food, mini detox and you want to learn more about how to eat RIGHT and train to run STRONG  join my FREE upcoming 5 Day Get FIt, Lean and Learn to RUN Challenge starting April 16th. I will be sharing my top 5 training, nutrition, hormone balancing, fat burning and mindset strategies so you can ditch the hungry runner sugar cravings, end the energy crashes and set your body up burn more calories, rev metabolism and burn more fat naturally...without diets or restricitons. Join us HERE and set yourself up to run STRONG this spring.

Join HERE.

XO - Carey

***Disclaimer: This program is not intended to diagnose, treat, prevent or cure any illness or disease. The information provided in this program is for general educational purposes, has not been reviewed nor approved by the FDA and is not intended to take the place of advice from your medical professional, licensed dietician or nutritionist. You are solely responsible for your health care and activity choices.  Participation in this challenge does not constitute a client-coach relationship.

10 Reasons You Are

Are You Still Stuck, Frustrated and Always Starting Over?

The internet is full of information. You can buy a book, download a free training plan or nutrition guide and get everything you need to run strong and eat right. I give you tips and strategies each and every week, yet you may be out there still struggling, still frustrated and still constantly falling off the fitness wagon, not losing weight and spinning your wheels.

What is going on? You know basically WHAT to do...why aren't you doing it?

In this blog, let’s explore what could be holding you back and how to overcome your obstacles. (oh yah..and join the RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG Challenge that starts May 21st HERE).

TRUTH: True change, the kind that really matters and will allow you to live the EPIC life of your dreams, comes when you look beyond food and exercise.

You might be trying and trying to put the work in yet feel stuck and you’re unsure why. You may be eating healthy and doing the work but still feeling like something is missing. You may feel like you know exactly what you should be doing but you just cannot stick to it day after day, week over week and month over month and you feel hopeless and frustrated.  You may feel stuck in a rut and then find it really tough to get going again without beating yourself up.

First of all, these are all normal feelings to experience. You are not alone.

WTF is Going on???

One of the important things to do in any of these situations is to identify what might be holding you back from your own success.

What do you think holds you back from reaching your full potential when it comes to health, eating right and sticking to the training plan needed for weight loss (or nourished running)?

I’ve done a lot of hard things in my life but one of the toughest was finally finding food freedom because I shifted my thoughts of food as stress to food as a way to nourish my body and my mind and understanding exercise as medicine and as a means to celebrate my strength and abilities, not as punishment for what I ate or as a means to change my body.

These shifts came only as a result of some serious mindset work, vulnerability and honesty with myself, not pushing harder or eating cleaner. It was the mindset work that finally allowed me to get all the results I wanted and run strong, fit, lean, happy and live the life of my dreams

Where do you start?

Having difficulty sticking to the healthy habits above isn’t because you aren’t strong enough or a capable person. It goes much deeper than having the right skill set or being fearless. Difficulty losing weight or sticking to healthy habits is often due to some or all of the following factors that you might not even realize.

REASON #1 - FEAR

  • Do you hear this going on in your head?
  • What if it doesn’t happen for me?
  • What if I can’t handle it?
  • What if I can’t do it and then look I like a failure?
  • What if my dream never comes true and then I feel worse?
  • It is too hard, I can't do it.
  • I have tried in the past and failed.
  • I can never be successful.

I have been faced with fear and negative self talk like this many times. Thoughts like these can be incredibly debilitating, they will hold you back. They will paralyze you. If you have these unconscious fears, why would you not self-sabotage your efforts? Get very clear on what the internal conversation is that you’re having with yourself. And if you find that it sounds similar to the above, you need to turn it around... and fast! Be kind to you!!!

REASON #2 - PERSONAL INTERNAL CONFLICTS

This is hard but true and it needs to be addressed, you can often be your own worst enemy when trying to implement healthy change and live the life of your dreams. I was usually the one who held myself back by self-sabotaging my efforts or engaging in negative talk about myself. You might be doing the same thing.

You might be like I was and feeling as though you aren’t worth putting the effort into running as self care or sticking to the healthy habits. You may feel on some level like it is all a waste of time or you may self-sabotage your effort by eating junk food over and over even when you know better. Internal conflicts are real and harsh and as women we are own worst enemy in so many situations. These internal negative conflicts can be tough to get over and we all have them. Sorting out your true feelings about your self-worth and how your health and happiness fits into that picture takes time and work but will be so worth it.

REASON #3 - EXTERNAL INFLUENCES

Living a healthy life isn’t just about you. Your health, running strong and weight loss journey is individual but it is very much influenced by those around you.

For instance, do you have a spouse, co worker or friend who offers you food they know isn’t on your health plan? Have you ever been swayed into skipping your workout or eating something you didn’t plan on having because someone in your life talked you into making that decision?

You are the average of the 5 people you spend most of your time with!

Although you hope that your friends and family will be helpful when you are losing weight, there are times when they can unintentionally hurt your efforts.

To combat outside influences from holding you back, you’ve got to confront them. Have a serious talk with people who may be standing in your way. Let them know you care for them but you need them to support you.

If those are conversations you can't happen or you know there will be no support, you need to create your own health philosophies and just stick to them. There is no shame in wanting to put the work in and live the life you dream. There is no shame to wanting to adopt a healthy, fit lifestyle despite those around you and you should be proud and not feel one ounce of guilt. Although it is nice to have support and help from your family, that is not always possible and you cannot let it hold you back. You do not need anyones support or help.

  • You can do this all on your own.
  • You are strong.
  • You are capable.
  • You are BadAss

Join the upcoming 5 Day Runners DETOX for Runners and join our support tribe. JOIN HERE.  This is why the group exists. Checking in, sharing challenges and success alike will give you all the support you could ever need.

REASON #4 - YOU EXPECT IT TO BE EASY

Stop expecting this is going to be a smooth ride. It’s not. You will have ups, down, good days, bad days. If you remove all struggles from your life, you’re not going to find out what you’re truly made of. Success feels even sweeter when you’ve overcome your struggles and thrived. To reach your full potential, the road will be bumpy. It’s intentionally that way to find out who wants it the most. The weak ones get left behind, while the risk takers forge ahead and see what’s further down the road. That’s where the life of your dreams exists.

REASON #5 - YOU ARE ALWAYS LOOKING FOR THE AND SIGNING UP FOR THE NEXT SHINY THNG

Literally everywhere you turn, there is someone offering another download, diet or workout guaranteed to get you success. There are huge promises everywhere and you keep looking for the quick fix, something better or something shinier and you keep accumulating more knowledge and wasting time. I call this information paralysis and most of them fail to deliver…leaving you scratching your head and more confused than when you started. While I absolutely believe there is a ton of great information out there, you have everything you need right here. There is no magic pill, fad workout or diet trick that works better than you getting focused, running out distraction and taking focused action. STAY FOCUSED AND DO THE WORK. Find a mentor who is knows her stuff and isn't selling you a magic pill. Research that person and be sure she is based on science, understands womens helath, hormones and the basics of macro nutrition and effective workouts for fat loss and running strong. Join my the RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG Coachign Program if you want to learn the real basics of running strong and burnign fat with the BS or hormonal burn out. It that starts May 21st. Join HERE.

REASON #6 - YOU DOUBT YOUR OWN DREAMS

It doesn’t matter what your dream is. It could be running a marathon, writing a book, finding love, or something else. The first thing you have to do is believe in yourself. Don’t seek validation from others. Believing in yourself might be hard because you’re you are busy or you have failed in the past, but you have to believe in what you’re doing and that the healthy habit you are committing to will get you there in time. We all ned to work on our self image becuase if we don't truly believe we can get fit, lean and running STRONG, we won't.

REASON # 7 - YOU ARE LIVING IN THE PAST

Would of, could of, should of. There’s moments that you wished you could go back and have a do over. Try not to dwell on the opportunities you missed out. You can’t go back anyways. Keep moving forward and if opportunities comes again, you will be better prepared to take it. Living in the past guarantees that not have the future you desire.

REASON #8 YOU ARE IGNORING THE LESSSONS ALONG THE WAY INSTEAD OF GROWING FROM THEM

Everything happens for a reason and you can learn and grow from. Injuries, bad days, errors, when something bad happens, and it will, find the lesson behind it. What could you have done better? What would you do if faced with the same situation in the future?

REASON # 9 - YOU ARE TOO HARD ON YOURSELF

If you screw up, give yourself a break. Everyone makes mistakes. When you make a mistake, it’s not the end of the world. Pick yourself up and try again. Nobody is perfect an neither are you. Always think in progress not perfection.

REASON#10 - YOU GIVE UP TOO SOON

Most people give up right before their big breakthrough. Of course they don’t know it’s coming, but they give up too soon. If you choose something you believe in, then go after it with everything you have. Someday all that hard work and sacrifice will come together. It will be worth the effort. Don't give up! Let’s keep this training going!

Here are some simple steps to facing these challenges, so you can move forward towards the life you want...

  1. Get honest with yourself on any fears and internal conflicts you may have about sticking to a program or healthy habits and strategies.
  2. Write them down.
  3. Sit quietly, spending time with each one of them and ask yourself, “Why does this fear come up for me? Where is it really stemming from?”
  4. Write down how you see allowing this fear to keep the weight on is hurting you.
  5. Write down how releasing this fear will lead you to your running, health or epic life goal.
  6. List your supporters and stick with them. Hold them fiercely and let the others opinions go.
  7. What else really struck you about this list that you know is a struggle for you. Sit with that and be present, non judgmentally and just take notice.

I always suggest that you get into action right away. Holding off will only create more resistance. Write your answers down. Just get this stuff out of your head and into reality. That alone can create the freedom you need to move forward on this journey to truly NOURISH your running and your life from the inside out.

Have you signed up for the next round of the RunningMoms 5 Get Fit Lean and Learn to Run STRONG Coaching Program yet? ??? Now that you are aware of what is holding you back, it is time to move forward. JOIN HERE. We start June 11th. My intention is to make getting up and running fit, lean and STRONG simple for you. I want you to ROCK your health, fitness, running and get the body change and energy you crave. Do you want that too?

JOIN HERE


References:

getbusylivingblog.com/11-behaviors-holding-you-back-from-moving-forward-in-life/
http://www.healthyway.com/content/identifying-whats-holding-you-back-from-finally-losing-weight
https://www.huffingtonpost.com/kerry-tepedino/do-you-fear-losing-weight_b_6958392.html

How to Prevent

Stop Getting Injured!!!

Here is the deal...runners knee and injuries SUCK. To run STRONG means you train yourself like a freaking athlete. You think, breath, train, eat and live as if you are running the god damn most EPIC dream race of your life and you want to show up strong, confident and ready to CRUSH it.
 
You don't half ass it, skip the strength work, eat crap food and feel broken, beat up and terrified just hoping to finish upright when you show up at that start line.
 
  • 80% of runners get injured.
  • 70% of people who start an exercise program quit.
 
Not you. Not next year. I am giving you everything you need to succeed.
 
Why???
 
Because most of us moms run for emotional health. When we get injured, our emotional health suffers and it doesn't have to be that way. I am sick of seeing your injured and pushing your distances because your brain will just not let you stop. I am sick of watching you push distances without realizing you need to get STRONG first. No one is telling you how to train like a MF'ing BadAss STRONG RunningMom. I also know that many of you run to relive anxiety and depression and stopping is not even an option because the alternative is unbearable.
 
I GET THAT. I WANT YOU TRAINING SMARTER AND STRONGER.
 
I am the real deal. I don't just give you crappy workout plans that tell you to just run and run and run because I know those don't work. I have university degrees, I have coached 100's of women and I have rehabbed even more in my clinic days as a physiotherapist. That is why I train my runner's holistically, mind, body, energy and flow, so nothing gets missed. My runners DO NOT just run and run and run. They dig deep, set the right goals now, so they can set the EPIC ones later and they work on their inner personal game.. Not only do they transform their running, they transform their lives.
 
Train with me and when you show up to YOUR next starting line....you are going to feel freaking strong, confident and ready to CRUSH it.
 
Watch this and be sure to join the 12 Days of Holiday Wellness with me starting December 13th. It is going to take you from an AVERAGE runner, to an EPIC BADASS one.
 
 

Get

Strength Work for Runners

Let's talk about strength work for runner's. If you are not doing strength work, please follow me to the end here. Strength is actually the most important part of any run program, yet most runners skip it, don't do enough of it and they definitely don't do enough of the right kind of strength training.

​​I LOVE teaching you guys how and why you need to add strength work into your running programs because simply putting in more running miles will not make you a better runner. Getting strong will.

I know this because I used to run and run and run. I was tired. I never got fast and my body never changed. Once I went back to work after kids I did not have time to get out for long runs multiple days per week anymore. I needed to train smarter. So I started doing HIIT workouts and speed intervals (speed work is a topic for another day) in the 20 - 30 minutes I had. I would hit the gym at work or go outside over lunch because that literally was the only time I had to fit it in between kid prep, daycare drop offs, pick ups, swimming and bed time routine.

Surprisingly I got fit, fast and stronger than I had ever been in my pre-baby days. WOW!!!

It does not matter if you are a beginner or an experienced runner, strength work is key.

​​Here is why:

  •     it will make you faster,
  •     it will reduce your risk of injury
  •     it will allow you to hold your body in alignment so you can increase your distances safely
  •     it will build muscle which in turn causes your body to burn more calories and fat, especially after and in between workouts (isn’t that great!!!)

So if your goals are weight loss, getting faster, going the distance or if you have hit a speed, training or weight loss plateau, strength work is just what you need. Everyone will benefit from strength work.

So How Do You Get Strong?

I recommend at least one, but potentially 2 - 3 strength workouts per week for all my runners. If you have hit a plateau in your fitness, your run times or your weight loss goals, strength work will help you bust through.

The good news is, you do not need to hit the gym or get any fancy equipment to get a good workout done. The best workouts are runner focused HIIT style. HIIT stands for ​​High Intensity Interval Training. No equipment is needed and they can be done at home with as little as 20 minutes. HIIT’s are brief bouts at near-maximum exertion (80% of your max workout) interspersed with periods of lower-intensity activity or rest. They usually incorporate more than one muscle groups so you are maximizing the time you are putting in the work. The intensity combined with the many muscles you engage causes your body to burn more calories and fat (especially after your workout).

Get the Strength Workout

Want to get the workout and learn 7 of the best stength moves for runners? Join the 12 Days of Wellness for Mother Runners and I'll send it to your email! JOIN HERE I'll also send you 11 of my other top training tips and strategies from physical training to nutrition to mindset that you need to take your running and your life from average to EPIC. Learn exactly how to get stong, get fit and train like a BadAss Mother Runner...with me!

This workout is perfect for busy RunningMoms like you who need a good sweat in a short period of time that is ultra effective. If done regularly and over time, these will make you a better runner as they build strength in your legs, your core and your upper body critical for running strong, aligned and injury free. If fed right, you will build some sexy, lean muscles that will burn calories, rev your metabolism and burn fat effectively...YES!!!


*** Disclaimer: All physical activity carries the inherent risk of injury. It is your responsibility to choose which activities are right for you and to consult with medical or diet/nutrition professionals as you deem prudent or necessary.

8 Ways to Avoid

Crush Your Running Resolutions Like a Boss!!!

I love the high vibe energy of a new year!!!!

Everyone is excited and vibrant and feeling optimistic and pumped for new goals and opportunities to make THIS the year to take life from average to EPIC.

But let's be real: 70% of people QUIT by the end of January. 80% of runners get injured every year and way to many struggle with weight gain as distances climb,

I do not want for you this year!

You can totally be one of the 30% this year who up levels, kicks her running fitness up and her weight down.

To help you out, here are my top tips because honestly, I want you learnign to eat to run STRONG, trainign right to lose weight, sticking to your training and CRUSHING your goals in running, body and in life. I want you feeling amazing.

If I did it, I know you can do it too.

Here we go:

1. Get Back Into a Routine FAST and Leave the Guilt Behind

The holidays happen! If you are beating yourself up for overindulging, stop that right now because you probably had a great time, ate really good food and honestly, having fun is ok!!! We all do it. Happiness is the even the key to healthiness so don’t add further stress to your system by beating yourself up with guilt over what you just ate or how little exercise you did.

2. Set Realistic and Sustainable Goals

Boring I know but true. I do not hit January 1st trying to run a marathon in 28 days. I do not just ramp up my mileage randomly and aggressively because I know I will get hurt or I will never keep that intensity up because my body is physically not ready yet. And its not FUN!!!

Set small goals and work in 90 day cycles. By setting small, attainable goals and focusing on what you can accomplish over the next 90 days, you are more likely to succeed and stay motivated than if you go after the big goal in the first week, miss a few workouts, eat a cookie and then feel like shit and quit because you feel like a failure.

3. Focus on Real Foods and Keep it Simple

Keep your meals simple and macro balanced (carbs, proteins fats). Love your gut with easy to break down foods and infuse your body with nutrient dense, body loving food as fuel.
Focus on real food like lean proteins, fresh vegetables, nuts, seeds, whole grains and water instead of focusing on restricting the “bad” foods. This will help you feel full and nourished, not deprived and craving sugar.

4. Enjoy Your Rest Days

Yoru body needs rest. Not only is running long or hitting the gym everyday unsustainable, it is sabotagging yrou efforts. Rest is when your body replenishes and recovers. Aim to workout 3 - 5 days per week and always remember, getting fit is 20% workouts and 80% nutrition.

5. Meal Prep Like a BOSS

I am a firm believer in the power of meal prep. Structure and organization will bring healthier eating, less stress and more time to your life. Keep you meals simple and nutritious. Cook in big batches. Eat the same things regularly. There is nothing glamorous or sexy about meal prep but you gotta get it done.

6. Love How Your Workouts Make You Feel

The truly fit, healthy and happy runners and fit ladies out there totally exercise because they love the feeling. Yes, when done right and paired with proper macro nutrition, you will get lean, fit, strong and your body composition will change, but when you start to get your workouts done with consistency because you love the quiet space, how they elevate your mood and because you LOVE how they make you feel inside, you will become one of the 30%. The point in time when you stop exercising to change your body and you start exercising because you love your body, that is the point where things will begin to change for you on all levels. Welcome to the 30%.

7. Focus on the PROCESS not the OUTCOME

If you only think about the distance between where you are now and where you want to be and ow hard that is going to be, it will feel impossible, hopeless and you will be frustrated. You will never get results stuck in that mindset. EVER. If you can learn to focus and love today, the workout, the meal prep, the simple real food, the water, everything, and if you do that every damn day...you will get results.

8. Set a Race Goal and Get a Detailed Plan That Includs Strength and Core Workouts

As runner's we are goal oriented. There is just somehing that makes working out and getting fit so easy when you have the 12 week, step by step plan with every workout laid out for you in detail covering strength to speed to core to distance building. Don;t just plan to run long, get strong to build lean muscle, rev calorie burn and keep yoruself injury free. Runners are always in training becuase it keeps us laser focused and progressing. With a really comprehensive program that includes the right workouts, nutrition and a group to keep you accountable and motivated, 2018 can be your year to get really fit, strong, healthy, happy and running at your best!!!

OMG..where do you start? How do you pull this all together?

Don't get overwhelmed already... join the RunningMoms New Years DETOX to hit RESET and RECHARGE!!!

I will show you some really easy strategies and tips to get started and you will DETOX your body, mind, cravings, metabolism and gut...and feel better fast!!!

If you want to clean up your diet, kick your sugar cravings, increase your energy, kick start weight loss, boost your metabolism and set yourself up to get STRONG this year, JOIN ME and hundreds of other women ready to start 2018 with a total body and mind DETOX.

No diets, no gimmicks, no complex meal plans, just real tips, real food, real fast.

JOIN HERE

Habits of

How Can You Be the High Performance CEO of Your Life???

Prioritize Your Health

Being a mom is a big job. You are in charge of your kids every move, every bite of food, every bit of learning, your home, your career and your own health and probably like a billion other things too. We have to be at our best, not just for short-bursts or here and there, we have to be at our best like all the time.

There are no breaks. No intermissions or holidays. We are always on and we always have to have our shit pretty much together.

I don't know about you but I do not like feeling like a hot mess. So how do you keep it all up when it feels impossible, overwhelming and like there is just never enough time or energy???

I have been researching the Habits of Highly Successful People to find out why some people can be so producstive, fit and healthy and others really struggle. What pops up EVERY WHERE is that highly successful people prioritize their health.

Why?

Because a low-energy CEO, a low energy, stressed out MOM CEO, knows she is a problem for herself and her family. Everything is harder to do. Emotions run high, self doubt creeps in, energy is low, sugar binge eating creates brain fog, irritability and guilt, sleep suffers, relationships suffer and everything feels really, really hard. Workouts get skipped, clothes fit uncomfortably, performance goes down and that just does not work for high performance people.

So successful people prioritize exercise and healthy eating. Period.

The simple benefit of being healthy and having more energy should be enough to keep anyone eating right and exercising.

Here are 9 examples of really busy, successful women who put their health and fitness at the top of their priority list despite all the crazy and some insight into their why.

  1. Jessica Alba: She built a $1.7 billion empire, has two kids, and always manages to stay in sensational shape. While she doesn't even love workouts, she makes sure to fit them in. “Working out is not my favorite,” she tells Well + Good, “but it’s stress relief and I get good ideas working up a sweat. I like to make a morning class before I get to work: Spinning or hot yoga sculpt, always with friends to keep me motivated.”
  2. Ester Dyson: The chairman of EDventure Holdings and founder/investor of HICCup.com has an exceptional exercise regime. At 65 years old, she swims for 50 minutes a day- and has barely missed a day since her 18th birthday. She wrote in a Wall Street Journal column, “I don’t know much about meditation, but I suspect that this daily routine—more mental than physical—has kept me sane and balanced.” After her daily swim, she takes her bike to work.
  3. Jessica Herrin: The CEO and founder of the jewelry company Stella & Dot shared her attitude towards exercise with HuffPost, “Long ago I realized I’m never going to have enough time to get everything I want to do done, so I might as well exercise and still have all that other stuff to do. Some things are going to be left undone every single day, and exercise cannot be one of them.” Her key to brainstorming is running. “My morning run is when my head is most clear and when I synthesize all of the things that are going on in my head. When I’m running I’m always three to five years out in my mind. As a leader that’s where I need to spend time.”A major part of her purpose in life is motivating other women to achieve the same success and balance within their lives. “Women deserve a better answer for, “How can I lead a life [at] the intersection of all the other roles that women play in their lives and being an independent accomplished professional?” We need careers that can ebb and flow around our life."
  4. Arianna Huffington: The Huffington Post founder understands the importance of sleep to health and success. Huffington shared her daily routine with the world to inspire people incorporate similar wellness habits into their lives. She begins every day with some meditation and a nutritious breakfast. Exercise is also a staple in Huffington’s life. Some of her very own health and fitness tips include: “Remembering how fantastic [you] felt after [your] last workout” and “incorporating regular movement into our everyday lives.”
  5. Jennifer Hyman: CEO and Co-Founder of Rent the Runway in an interview with Shape magazine, keeps a consistent exercise regime amidst the chaos of her work life. “I love that every day is different when it comes to my work life, so I try to keep that same mentality around my workout routine. I like to mix it up by going to Barry’s Bootcamp one day, Physique 57 another, running outside the next, and trying to fit in hip-hop dance lessons. The more variety, the more fun! I try to put aside a few nights a week and a couple of mornings to work out. Keeping a consistent schedule helps me prioritize my health.” She also makes sure to get her nightly eight hours, which is important for an active metabolism, and keeps her diet healthy and nutritious. She told CNN that her go-to breakfast is a hearty bowl of oatmeal with berries, bananas, cinnamon and walnuts.
  6. Sheryl Sandberg: The Chief Operating Officer and author of Lean-in wakes up daily before 6 a.m., works out at her home gym. To get the best night’s sleep, she turns off her phone at night, even though it’s “painful” for her to do so.
  7. Alexa von Tobel: CEO of LearnVest was "too busy" to exercise in the early years of her business but that has all changed. Today, she hits the gym nearly every day- even bringing employees with her. “I’m healthier, I’m happier, I sleep better. And all of that is important. When my life is better, my company is better,” she told Business Insider.
  8. Padmasree Warrior: The CEO of NextEV, an electric car company is also a mom. As early as 4:30 a.m., Warrior is up working out. After her workout and checking her emails, she takes care of her son before sending him off to school.  “I don’t like the word ‘balance.’ To me, that somehow conjures up conflict between work and family… as long as we think of these things as conflicting, we will never have happiness. True happiness comes from integration… of work, family, self, community.”
  9. T. Boone Pickens: Of BP Capital and TBP Investments Management, in 2013, Pickens, then 84, wrote about fitness on LinkedIn: “When You’re Young, Fitness is Sport. As You Age, It’s Necessity.” In it, he called fitness a daily priority, starting his day at 6:30 by telling his trainer “push me to the limit.” That could include cardio and weights, some days working on the chest, other days arms or back and shoulders, still other days leg strength work, and two sets of abdominal crunches with a 15-pound weight on his chest. It’s working, because Pickens said, “I’m convinced that workouts not only strengthen my body but they also strengthen my mind. I never feel overwhelmed, and I rarely feel tired despite one of the toughest business schedules I’ve ever had.”

If these ladies all find the time and know the effect of daily exercise and good nutrition on their productivity and happiness, I hope you can start to put your health on your priority list too.

I hope you see that despite what you have going on, you can and you really MUST prioritize 20 - 30 minutes per day to exercise and always stay in control of what you are eating. The benefits will affect every aspect of your life. Remember, we all have only the same 24 hours in the day. It is about prioritizing. The fatigue that you may think is the product of nonstop chaos of motherhood can be drastically impacted and positively affected when you choose to make your health a priority. Your health MUST be in your top 3 priorities.

That is why I created the 12 Days of Wellness for Mother Runners. If you are a mom who wants more energy, who wants to achieve more in her life, who wants to step up and not just run tired and exhausted but step up and into her role as CEO of her life, this is for you. Over 12 days I will share with you my top 12 tips for mother runners that include cutting edge run strength, speed and core workouts to help you build lean muscle and power up your running, effective macro nutrition strategies to help you curb your sugar cravings, rev your metabolism and kick start your body into fat burning mode without dieting, restricting or calorie counting and the high performance sanity and success habits of high performance women so you keep it all up through the chaos of a busy life with kids, like teh women listed above.

This is how I train. I would love to train you too. I have created the 12 Days Of Wellness for Mother Runners. Join for FREE if you are ready to up level your training, your nutrition, your mindset, your energy and your life so you can stop feeling stuck in a rut and start feeling energized, re-inspired and likfe a freaking bad ass STRONG mother runner.  JOIN HERE and get started instantly.

XO - Carey

References: http://www.healthfitnessrevolution.com/fittest-female-executives-ceos-2017/

http://fortune.com/2015/05/05/fit-athletic-ceos/

Change Your Life,

One Mamma's Transformational Story

I love stories of how women changed their life becuase they decided to become a runner. Here is a powerful story of one mamma who not only shed some uncomfortable weight but found herself again in the process.

"Ever since I was a child I was always on the heavy side, I wasn't athletic & I vividly remember that dreaded day in gym class that we'd run the mile. As time went on my weight held me back from doing a lot of things I wish I could do, after getting married & having my 2 little girls I found myself weighing my heaviest at over 240lbs. I knew something had to change, my girls deserved better than having a mom sitting on the couch while they played.

3 years ago I joined the gym & changed my eating habits, I began trying to run & couldn't even make it around the gym building once without multiple stops. I turned my frustration into determination & just kept pushing forward. As time went on running became easier, & became a part of my daily routine. As a busy mom running gives me "me time" & provides the ability to destress & re energize my body. For me, running is my morning cup of coffee, I'm much happier after I've had one.

I currently find myself starting everyday with a run, I have fell in love with obstacle course racing, weight lifting, run half marathons on the weekends and completed my first full marathon in October. I have found that staying active has provided a whole new world of opportunity & adventure. I'm so thankful our family now spends the weekends hiking & exploring instead of sitting on the couch."

"Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't"

Amazing Heather!!! A huge virtual hug and high five to you!!!

I LOVE stories like these!!! Running truly does change lives and it's fun.

Want to tranform your life with running? Or just lose a few pounds??? Join my next FREE 5 Day Get Fit, Lean and Learn to Run Challenge for moms. I will teach you the basics becuase there is more to running and losing weight than just downloading a free plan and lacing up. I want you building lean muscle, burning calories, reving metabolism and shedding fat fast without a wasted second on ineffective, outdated and old school training methods that I know with certainty will leave you broken down and injured...likely even gaining weight. Join the challege HERE. We start Monday, February 5th.

XO - Carey

Change Your Life

Exercise to Change Your Body, Run to Change Your Life

Running is about so much more than simply body change, although body change and energy are GREAT results when you stick to the program long enough. Running can be  hard to get started, like it can be really hard and full of injuries, until you build a base of fitness, learn to dial in yoru nutrition, hit that runners high, get addicted and really make the mindset shift from running to change your body to running because you love yoru body.. Then it is easy and rest days are hard!

Today I want to share an amazing transformation one of the runners in The RunningMom's Wellness Training Academy is expereincing. Andrea has been training with me in the Academy for almost 2 years now. I will not sugar coat how long real change takes. Real, lasting, long term, sustainable change can take 2 years and then you ned to maintain it. Seriously, it just doesn't happen over 28 days or even 12 weeks and that is why most people never change. They quit before they get results. 

Not Andrea. She is BadAss, consistent, focused, driven, patient, listening, taking action, adjusting, listening to her body and opening her mind up to new ways of thinking. It is not all about diet and exercise. Here is what she had to say:

"I haven't stepped on a scale in over 18 months. It was the best decision of my life. I take measurements occasionally but it does not RUN my life. It is more of a 'wow I am badass and strong' kind of observation. Always always go by how you feel (these photos are about 20 months apart and the one of the left is probably around the time I decided the scale was insignificant)."

She is truly, truly ROCKING her running, her body and her life. Here's the most important thing though, I can feel her confidence soaring and she exudes it in this photo. It is what you can't even see that matters most. The true change is inside of her, it can't be photographed. This is the real deal. Real lasting change that feels amazing.

I LOVE IT!!!

Now if you are ready to learn to train STRONG and eat right so you can CRUSH all your life, running and weight loss goals like Andrea, join The RunningMoms 5 Day Get Fit, Lean and Learn to Run STRONG Challenge. I am going to teach you how to turbo boost your fitness, burn calories, shed fat, run strong, get killer abs and shift yoru mindset for success...without dieting or long, boring workouts you just don't have time for. It is not more running and less food you need to get fit, lean and strong, it is cutting edge training strategies and a supportive tribe. Get started NOW and  JOIN HERE.

XO - Carey

Running Transformations

Running Transformations Worth Sharing

There are so many reasons to run from emotional health to physical health to weight loss. Becoming a strong runner inside and out is an amzing feeling. Have you joined the FREE 12 Days of Wellness For Runners yet? It's 12 days, of my top 12 running tips to get you fit, fast, burning fat and injury proof. Join the FREE 12 Days of Wellness For Runners here. The next challenge starts Monday.

Here are a 10 transformational blogs and stories I think you may like about how running helped women shed weight and change their lives. From weight loss, to stress management to pushing for epic adventures, check these out:

  1.  "I feel a million miles from where I started my journey when I found myself crippled by post-natal depression and anxiety four years ago. I was morbidly obese and the prospect of a half marathon was laughable. My self -confidence had really plummeted as I transitioned into only wearing plus size clothing and my need to compensate for my emotions by consuming crappy food became a vicious cycle akin to a self-fulfilling prophecy. I felt like crap, so I ate like it and the more I ate like it the worse I felt. To my credit though I refused to remain my own victim in a cycle many people get stuck in. And so before long running became a saviour and I was embarking on a journey that was about so much more than simply weight loss.". READ MORE HERE
  2. "I was 197 pounds and on a mission to save my life while sharing my knowledge. I took up running and I sucked. I was slow, everything jiggled, my lungs burned, but I grew to love it very quickly. It got easier, I got faster, and very soon I was running my first 5K followed quickly by my first obstacle race. My body started changing and I felt stronger than ever. That was it. I was officially in love with running. Happy, sad, angry, even in the rain and snow. When I run, I am free." READ MORE HERE
  3. "Running prompted a complete career change for me into health and wellbeing when I took redundancy from a job and part-used the money to sign up to run a multi day ultra race for my 40th (156 miles in the Sahara) so that 2 years later I quit the day job and retrained. I didn't enjoy running at school, but now compete in anything from cross country (5km) to 34 miles. Am also 16lb lighter from when I worked in my sedentary office job and a leader in running fitness with England Athletics, so take out groups with my local running club. I find the longer distance running very meditative". READ MORE HERE
  4. "That's why I run—not to care about my pace or how many calories I'm burning, but to just hit the trail over and over again, one foot after another, and enjoy the process.”  READ MORE HERE
  5. "I'm well aware that maintaining this weight loss and an active, healthy lifestyle is a daily commitment. I know that my journey is lifelong."  READ  MORE HERE
  6. "Running races has been one of my biggest rewards. I've done marathons, half marathons, and a few triathlons. It's been such an amazing way to show myself what I'm capable of. I learned I can be really disciplined and stick with the training, and it's also helped me stay motivated to stay in shape. Training is not easy, but it's worth it." READ MORE HERE
  7. "Crushing a few miles, especially if you're new to the running game, requires endurance, mental toughness, and a lot of sweat. But that intensity is why so many women, like these ladies, have fallen in love with the sport and lost a ton of weight in the process." READ MORE HERE
  8. "Finding the motivation to start was – and still is – the hardest part. But I always think of the feeling afterwards. It’s awesome! Pride, happiness, relief and knowing that I’m one step closer to my goal. This kept me going every day." READ MORE HERE
  9. "When we first started with running intervals of 3-4 minutes, I could not believe how hard it was. And yet, something amazing started to happen. Every week I could feel my legs and my lungs getting stronger. I could FEEL the progress. It was crazy to appreciate my body and what it could do in a completely new way."  READ MORE HERE
  10. "Ever since I was a child I was always on the heavy side, I wasn't athletic & I vividly remember that dreaded day in gym class that we'd run the mile. As time went on my weight held me back from doing a lot of things I wish I could do, after getting married & having my 2 little girls I found myself weighing my heaviest at over 240lbs. I knew something had to change, my girls deserved better than having a mom sitting on the couch while they played."  READ MORE HERE

Need more inspiration to learn to run STRONG and hange your life? Here are 10 more awesome stories of massive and epic tranfmoration. READ THEM HERE

Do you have significant weight to lose? Do you want to become a badass mother runner and get freaking fit like each and every one of these ladies?

Have you joined the FREE 12 Days of Wellness For Runners yet?  will teach you everything you need to learn how to run STRONG for fat loss and for fitness becuase there is more to running and losing weight than just downloading a free plan and lacing up. I want you building lean muscle, burning calories, reving metabolism and shedding fat fast without a wasted second on ineffective, outdated and old school training methods that I know with certainty will leave you broken down and injured...likely even gaining weight. Join the challege HERE. We start December 10th

XO - Carey

 

4 Reasons You Aren't

Stop the Madness!!!!!

Are you running and running and not losing weight?

Have you tried running hoping to lose weight and been super disappointed?

I hear those two scenarios all the time and while I tell everyone to throw away the scale, I totally understand the desire to get fit and shed fat. You love running and you are putting in the miles but you aren' t losing weight (maybe you are gaining weight). You want to fit better into your clothes, maybe drop a few sizes. You want to feel good. You want to look in the mirror and feel like a badass. You want results from all those miles and miles you are putting in... right??!! I get that and I want you to get results too and I know that with a few tweaks, you can.

I have trained hundreds of runners and here are the top 4 reasons I think you are struggling to get fat loss results:

  1. You are impatient. You stick to the training and eating strategies for a few weeks, don’t get results so you think it’s not working and you quit. Starting and stopping will NEVER get you results.  Solution: change your attitude and understand that there is no quick fix. Truly getting fit and shedding fat takes time, often more than a few hard lifestyle changes. When you have a bad day or week, who cares. It happens, keep going and expect results to take time.
  2. You are only running. Running and running and running only slow steady state miles burns through muscle instead of building it, messes with your hormones, slows metabolism and causes your body to hold on to fat. A good training program includes strength and speed because being a STRONG runner will build lean muscle, burn more calories (up to 48 hours after your workout is over), rev metabolism, burn fat, reduce your rate of injury and make you a better overall runner. Solution: start doing strategic, runner focused, high intensity interval training sessions and speed burst training workouts instead of just running and running and running yourself into the ground. Train smarter.  Ditch the FREE download training plan becuase it is not good enough. Get serious about your fat loss and running goals.
  3. You aren’t nourishing your body with real, whole, macro nutrient balanced meals at the right times during the day. When you run, what you eat is really important. You are pushing your body and it needs more antioxidants, vitamins and minerals than the average person. Food is the fuel that powers up your workouts and facilitates your recovery, yet most runners think they can eat anything because they run. You are hungry and craving sugar all the time becuase you don't understand macro nutrition concepts. Way to many runners are grazing on nutrient poor processed foods and quick carbs all day long because they are “rungry” and as a result, runners are over fed and undernourished. You can’t lose fat that way. Without a whole food macro balanced diet your body is holding onto fat. Solution: learn how to nourish your body and begin to understand food as fuel.
  4. You are only focused on the results and you aren’t appreciating or enjoying the journey. The day to day of getting fit, strong and shedding fat is a grind. It certainly isn't glamorous or sexy having to get up early on days when everyone else sleeps in or eating chicken stir fry left overs for lunch when everyone else goes out for pizza or drinking water when you really want a double mocha. Day to day you will not see the scale change but you must push yourself to do the hard things on the days you really feel least like doing them. Day ater day, week after week, month after month you must continue to do the hard things even when you aren’t yet getting the results you want because in time, as you keep doing the work (if you are doing the right work), you begin to love the hard things. You begin to love how it feels to get  up early, to say no to pizza and the energy you have when you drink water instead of sugar and that is when change really begins to happen. Solution: throw away the scale and focus on what you need to do today. Begin to do the hard things, don’t expect it to be glamorous or easy, expect it to feel good.

Enjoy your journey. Train Smart. Set appropriate expectations. Nourish your body.

The next round of the RunningMoms Get Fit, Lean and Learn to Run 28 Day Coaching Program starts February 19th. The program is officially open for registration and on sale today through Sunday, February 11 for those ready to jump into training and get to work NOW. Save $50, get instant access and get ready to train with me. You will learn exactly how to dial in the most effective stength and speed workouts to build lean muscle and how to dial in your macro nutrition with cutting edge strategies that will set your body up to start burning fat all day. I am NOT promising a quick fix, I am promising to teach you everything you need to know to get results in time and I am offering to get you up and running STRONG for fitness FAT LOSS success. Want to start the journey with me? JOIN HERE, save and decide you are ready to finally get serious about your training.

XO - Carey

 

 

Chakra's 101:

Let's Awaken Them

The Tantrik yogis understood that in order to experience a different life—one that feels more stable, more sublime, and more connected to others—we have to effect change from within. And one of the key ways to alter the inner reality is working with the chakras, the body's energetic centers.

Chakra literally means "spinning wheel." According to the yogic view, chakras are a convergence of energy, thoughts/feelings, and the physical body. Our consciousness (mind) gets projected through these wheels, and this largely determines how we experience reality from our emotional reactions, our desires or aversions, our level of confidence or fear, even the manifestation of physical symptoms.

By working with these centers by awakening and aligning them in addition to your physical training and nutrition, you can begin to unravel the blocks that may be preventing you from reaching your highest potential.

Chakra’s and Emotions

Life is so full of emotions and you might not always know how to process these emotions in the best way. The best advice I ever got for these situations is to just put your hand on your heart and breathe fully inward and fully outward for a few minutes. Suddenly a feeling of great comfort overcomes the whole body and the mind goes from a state of turmoil to a level of contentment.

What changed for this to happen? Your mind went from focusing on an outer chaos to connecting with an inner energy center. This energy center is known as your chakra. This is the place where your inner teacher has its home.

There are seven main chakras in our body and head. Here are main points to remember about Chakras:

  1.   Chakras are energy and control centers that distribute energy around our systems.
  2.   Chakras cannot be seen as they are not physical, so we access them through things like breathing, affirmations, yoga poses, essential oils and meditation practices.
  3.   If your chakras are open and flowing with energy you will feel like you can accomplish any task that is handed to you, you will feel healthy and you will reduce your risk of ailments. Awakening your chakras to get your energy flowing can result in improved balance, communication, creativity, emotions, growth, healing, intuition, magnetism, power, rejuvination, relaxation, relationships and wisdom which in turn supports your health and weight loss goals.
  4.  Your lifestyle and habits play a big part in keeping these energy centers healthy and productive. Good nutrition and physical activity matter and must also be worked on.
  5.  As chakras are the connection of all channels that distribute all of our energy to our mind and body, keeping them clear ensures that we have vitality and creative energy flowing at all times.

Each day this week you are going to learn about one chakra. You will learn how to create more self love by awakening them one by one keeping it simple using affirmations and essential oils. If you don’t have oils, talk to me or just keep this as a reference guide for when you do get some. Affirmations are a great place to start, oils will deepen the awakening.

GO HERE TO ACCESS YOUR AWAKENING OF THE ROOT CHAKRA

 

Chakra 1:

Root Chakra: Stability

Located at the base of the spine the pelvic floor, and the first three vertebrae, the muladhara (root chakra) is the energy center for grounding, finding stability, and being able to trust yourself and others.

An imbalance here can be the result of financial stress, relocation, or difficulty establishing trusting relationships. Ask yourself the following questions

    •    “Do I have trouble with my physical health?”
    •    “Does money result in stress and anxiety for me?”
    •    “Is fear a limitation?”
    •    “Is it hard to maintain a disciplined routine?”
    •    “Do I have trouble with concentration?”

Answering “YES” to 3 or more may indicate a blockage or imbalance in muladhara. Luckily, there are simple life changes that can bring balance and joy.

For starters, make sure you practice healthy eating habits, find stillness in a regular meditation practice or running with mindfulness becuase you love your body, not ONLY to change it, and take time out of your schedule to be in nature.

Essential oils: To center muladhara, we aim to target the emotions anxiety and fear. Use DoTERRA Peace Blend, Balance Blend, cedarwood, sandalwood or frankinsence.  Diffuse, use on your difuser jewelry or apply as appropriate to the back of your neck and wrists. If you do not have hish quality essential oils contact me and I will be happy to set you up with yoru first order.

Affirmations: Watch the video HERE, or repeat the following affirmations while using your oil of choice to really deepen the awakening.

  • My body is full of vitality.
  • Life force energy flows freely through me.
  • I am a master of my own body.
  • I nourish my body with replenishing foods.
  • I stay physically fit through proper exercise.
  • I am physically aware and comfortable in my surroundings.
  • I am grounded.
  • I connect with the earth and all other living things.
  • I am balanced, stable and secure.
  • I am mindful and present.
  • I am connected to my physical body.
  • I am safe and secure.
  • I have a healthy relationship with material things.
  • I listen to my bodies many messages regarding my well being.
  • My passion burns strongly.
  • I have the motivation I need to accomplish my goals.
  • I trust and respect myself and others.
  • I deal with conflicts and challenges with a construstive mind.
  • I connect with my body through movement, exercise, dance and play.
  • i connect with myself as a sexual being.
  • I have the tools I need to survive.

Yoga Poses: Mountain Pose, Warrior 1, Lotus, Yoga Squat

Your chakras are no joke. They are an incredibly potent and magical energy system that we all have within ourselves. When you start to awaken this system you will begin to be able to create massive fun, flow, fitness and abundance!!

 

Reference: https://www.doyouyoga.com/4-grounding-asanas-to-balance-the-muladhara-chakra-67890/

 

Chakra 2:

Sacral Chakra: Emotional

Located between the kidney and genital regions, this energy center governs creativity, pleasure, sex, procreation, control and morality. It’s where your dreams, fantasies and emotions reside. Its corresponding element is water which is fluid, flexible, cleansing and adaptive.

A balanced sacral chakra means you can blossom as a person. You are sensitive, intuitive, idealistic, accept change and can go with the flow. You have dreams and healthy desires. You use your creativity in a healthy way.

An imbalance in this chakra can result in constant flux, an inability to ground or set boundaries and a tendency to become over-emotional and dramatic. Feelings such as guilt, lust, betrayal and jealousy may arise. It is difficult to taste life’s sweetness. Nothing is good enough. You feel you have no choice, no ability to change and no initiative. This can lead to aggression, a false display of emotion, denial of pleasure and fear of sex.

Ask yourself the following questions:

  • Do I struggle with being open to positive change?

  • Am I greedy for sensation or experience?

  • Is my outlook on life overly emotional? Too negative?

  • Do I wish for more intimacy and pleasure in my life?

  • Do I feel overwhelmed or swamped?

  • Are my emotions all over the place and I can't balance them out?

If you answered “Yes!” to any of these questions, you may have an imbalance in your Svadhisthana, or sacral chakra.

Essential Oils: To awaken Swadisthana, we aim to target tcreativity and healthy relationships with Citrus Bliss, Ylang, Ylang or Bergamot. Difuse, use on your difuser jewelry or apply as appropriate to the back of your neck and wrists. If you do not have high quality essential oils contact me and I will be happy to set you up with your first order.

Affirmations: Watch the video HERE, or repeat the following affirmations while using your oil of choice to really deepen the awakening.

  1. My emotions are balanced.
  2. I feel complete peace from within.
  3. I release any need to self-medicate with addictive substances or behaviors.
  4. I am free from any emotional connection to self-medicate with food.
  5. When I am tired, I rest or sleep.
  6. I allow my feelings to move through me and release the need to numb them.
  7. I am a creative being.
  8. I am always creating masterpieces for my own pleasure.
  9. My sexuality is vibrant.
  10. It is safe to express my sexuality in healthy ways.
  11. I am a sacred being, am worthy of love and desirable to others.
  12. It is my birthright to receive pleasure and have my needs met.
  13. I am comfortable in my body.
  14. Relationships are a joy.
  15. I attract like-minded people who support and love me.
  16. I allow nurturance and comfort.
  17. My relationships are safe.
  18. Sex is a sacred connection.
  19. I am safe enjoying sex.
  20. I am radiant, beautiful and strong and enjoy a healthy and passionate life. I am in touch with my feelings. I am a creative being.

Yoga Poses: Double Pigeon, Pigeon, Straddle, Happy Baby, Reclined Cobbler Pose, Frog Pose

Your chakras are no joke. They are an incredibly potent and magical energy system that we all have within ourselves. When you start to awaken this system you will begin to be able to create massive fun, flow, fitness and abundance!!

 

Resources: https://www.doyouyoga.com

 

Running

Running As A Mom Is Not Selfish

Is running a form of self care to you?

It is to me. Running is not selfish to me, it is survival and the simplest, most ineffective tool for self care.

I never run because I have to. I always run because I get to.

I'm always in training but I rarely sign up for races becuase life can shift in an instant when the family gets sick.

I do not track my paces or log my miles.

I simply run to the beat of my breath that feels good. Some days I run easy, some days I crush hills. I never stress about my training because running is my happy, healthy place. Even despite the chaos of life, when I get into my running shoes and get going, I am free and I feel alive. 5 - 10k fast training programs are my favorite!!!

I love running. I have gotten into alignment of life with kids, career and running without guilt or scrambling to fit it all in.

How did I do it?

It has been a it of a journey for sure. When my life gets busy, most people opt out of the run, while I make sure I get it done. I am very clear that a busy life and a hectic schedule that leaves no space for my run time will deplete me on a deep level, making me cranky, irritable and unhappy. When my runs get skipped, my nutrition starts to slide and that becomes a slippery slope of emotional binge eating and beating myself up. So I run with consistency and self love 4 - 5 days per week through any and everything. I don’ t run far. I’m never following a restrictive training schedule. I’m just running as a form of self care.

To take care of others, we as mamma’s need to take of ourselves first. We all happen to be runners. So we must run.

But here is the thing when you need to run for your self care with kids or a busy career on the go, there is a mindset shift that most occur.

  • You cannot run to change your body. You must run because you love your body.
  • You cannot run to burn off the calories of junk food you ate. You must learn about and practice good nutrition because you love your body.
  • You can’t value your self worth based on your miles and paces. You must run based on how you feel, even if you only have 20 minutes to get out and move your body. Your miles and paces do not define you.
  • You can’t expect your body to run long for you when you do not have a strong foundation of strength and nutrition. Running for the sake of running and ramping up mileage to a marathon when you are broken down, under nourished, under slept and stressed is doing more harm to your system than good.
  • You have to focus on running HEALTHY not just running a MARATHON.

I truly, deeply believe that self care through running is actually THE most important thing any of us can do in a day because it is where you get quiet space, where you recharge your energy, how you clear your mind and how you balance your mood. Running healthy and on purpose as a form of self care is life changing.
Your emotional health is just as important as your physical health and you cannot be healthy, fit and strong without being emotionally strong, and vice versa. When you can get your physical and emotional health into alignment, the way it does when you learn to train strong, eat right and get healthy from the inside out, you will feel better, perform better and be able to take care of your family better.

Everyone wins when you run healthy and strong.

Yet, life gets busy. The kids get all the activities, all the time and all the money and you are left with no time, no activities and no money to invest in yourself.
I call BS on that.

You can make time and invest in yourself. You can run through the busy schedules by getting very clean on your priorities, planning and prepping better, setting goals like a faster 5k instead of a marathon or making the decision to pull back and slow down life so you can actually create more time.

You taking care of YOU is not selfish. It is self care and survival.

So what can you do?

Join the RunningMoms Wellness Community. Join the conversation on running as self care. I want to open the discussion and create the space for healthy running. This is not just another run group posting selfies of miles and paces. This is a place to focus on holistic wellness which includes nutrition and mindset and not just running. I want to give you the tools, support, community and repeated reminders that you need to make yourself a priority because nobody else will. Your health and happiness are important.

Strong, healthy moms will raise strong, healthy kids.

So what does running mean to you? What role does it play in your life, health and well being?

Are you ready to build a strong foundation of strength, learn to eat right and infuse mindfulness and a supportive community who cares more about how you feel than how many miles you run into your training plan for optimal physical and emotional health so that you can really, truly and deeply hit your fitness, running, body and life goals?

The RunningMoms Wellness Community is the place to connect with other mother runners who share your love of running, family, career and are working to keep the fine balance of it all in alignment. It is not about simply running for sanity and depleting your body of sleep, self care and nutrition as you ramp up mileage and skip calories trying to change your body and ignore your emotions. It’s about healthy running and real wellness for runners without dieting, restrictions or defining your success as a woman based on your mileage, JOIN OUR COMMUINTY HERE.

I have lots planned for you and the conversation has already begun.

XO - Carey

 

Chakra 4:

Heart Chakra: Love

Located at the center of the chest, at the base of the sternum, the Heart Chakra governs our intention for adoration, our right to love and to be loved, our capacity for self-love, and our social identity. It deals primarily with our capacity for love and devotion, openness and compassion, our ability to connect and relate well with others, self-acceptance and self-confidence, and balance and forgiveness.

An overactive heart chakra results in codependency, jealousy, clinginess, excessive demands, or excessive sacrificing. When underactive, this chakra can cause depression, isolation, and loneliness, judgmental and antisocial tendencies, a fear of intimacy, and a lack of empathy and narcissism.

When extremely out of balance, this chakra can bring about grief, anxiety, anger, fanaticism, excessive criticism, the inability to maintain deep relationships or to express feelings, severe codependency and poor boundaries, and addictions to marijuana, tobacco, and sugar.

Ask yourself the following quesitons:

  • Do you have emotional memories that still need to heal?
  • Do you have relationships that need healing?
  • Do you have fears about being emotionally healthy?

To heal and bring the heart chakra back to balance, practice breathing exercises, journaling, intentions, essential oil difusion and yoga.

Essential Oils: Lavender, jasmin, sandalwood. Difuse, use on your difuser jewelry or apply as appropriate to the back of your neck and wrists. If you do not have high quality essential oils contact me and I will be happy to set you up with your first order.

Affirmations: Watch the video HERE, or repeat the following affirmations while using your oil of choice to really deepen the awakening.

  • I am compassionate and friendly toward myself and others.
  • I give and receive love in healthy and equal measure.
  • I see others just as they are and I love them unconditionally.
  • I am grateful for all of lifes many blessings.
  • I love myself unconditionally.
  • I am able to fully love others unconditionally.
  • I forgive myself and others with ease and from a place of comapssion.
  • I release past traumas.
  • I support and give to others freely.
  • I accept support and help when I am in need.
  • I am able to give to others withour depleting myself.
  • I am full of self love and compassion.

Yoga Poses: cobra, camel pose, forward bend pose

Your chakras are no joke. They are an incredibly potent and magical energy system that we all have within ourselves. When you start to awaken this system you will begin to be able to create massive fun, flow, fitness and abundance!!

References: https://www.doyouyoga.com/alchemy-of-love-the-heart-chakra/

Running, Cortisol

How to Run Less for Fat Loss & Fitness

...when you are running and running and gaining weight

First of all running is amazing for both your physical and your emotional health and will give you so much back for the long term when you approach it with intelligence and smart training.

From strengthening the cardiovascular system to strengthening bones to releasing those feel good hormones for mental health, running is the best but...there is an ugly side of running too.

When most people decide to start running, they grab the free app that tells them to run and run and run. This is fine if you have a base of fitness and you simply want to add running to the mix and build distance. Unfortunately, when you are a busy, tired, stressed woman who wants to run for weight loss who does not have a base of strength to push from or when you think running more and more long slow miles combined with less calories will help you shed the last 10 pounds you want gone, you are actually creating a stress reaction in the body that is sabotaging all your efforts!

Not only is running causing wear and tear on the joints and muscular stress, it is causing a real metabolic stress that the body treats just like any other stress, emotional or physical, by raising cortisol levels.

Cortisol is the bodies "stress hormone". It prepares the body for "fight or flight". Also known as the acute stress response, this is a psychological reaction that occurs in the presence of an intense fear or stress, either mentally or physically. During this natural response, certain hormones like adrenalin and cortisol are released, speeding the heart rate, slowing digestion, shunting blood flow to major muscle groups, and changing various other autonomic nervous functions, giving the body a burst of energy and strength.

Basically, when any kind of stress occurs in your life (distance running, exercise, work, kids screaming, husband yelling, being late for work, worry about finances, weight gain, what's for dinner, you know ALL THE STRESS OF MOM LIFE), cortisol is released to make energy available to deal with that stress. When the stress goes away, cortisol levels goes down, systems are designed to return to normal function via the relaxation response.

Unless stress is chronic.

In our times of high stress all the time, the systems do not return to normal function and cortisol levels stay high causing damage to the body over the long term. When stress is chronically elevated, cortisol levels remain high. This has been associated with increased belly fat, poor sleep, extreme fatigue, difficulty falling asleep despite that fatigue, brain fog, high blood pressure, high blood sugar, weight gain, the inability to lose weight and it even lowers your immunity. In addition, cortisol prompts cravings for “comfort food,” which are typically high in carbs and saturated fat. Routinely acting on these cravings can also lead to weight gain.

So What Does This Have to Do With Running?

During exercise specifically, the body perceives the effort as stress, just like any other stress. Cortisol is released at the onset of exercise and remains elevated throughout because the muscles create a great demand for energy.

The stress brought on by a lot of long, slow distance run training can be absolutely fine, assuming that you have a base of fitness to build and that your stress levels are in check in all other areas of your life. When you are running too much combined with other life stress, poor sleep and inadequate nutrition, running turns from healthy to harmful. Your body goes into cortisol over drive, over training occurs, injury risk is high and your body stores fat when you want to be burning it. Too much running on a stressed system can create a cycle that is difficult to break.

Most runners never think about the hormonal effect of too much running, not enough sleep, not enough nutrient dense food and how chronic stress affects their weight and training effect but you need to understand these concepts if you want to run for fat loss and fitness without gaining weight or further adding to the hormonal mess your system is already under in these especially difficult years after kids.

Your long, slow distance running can be causing more problems or it can be helping depending on your training program, existing fitness, mindset and unique life situation. This is a tough one for mothers runners because we use running to manage stress, right? Our first reaction is to "go for a run” to manage life and running long and slow is the automatic go to but I recommend you use the science of stress, cortisol and the stress reaction to run smarter during these times of life so you can still get the sanity, fat loss and fitness you desire without the injury, weight gain and exhaustion.

There will be seasons to push and run long and other seasons to run short, focus on strength, recovery and pull back. Clearly we need to balance the benefits of running with the negative side effects of elevated stress and cortisol levels. You need to run for sanity, weight loss and hormonal balance.
Recommendations

If your life is stressful and if you are "running for sanity",  the first thing I recommend you do right now is too temporarily break from your "distance" or "race training" mode and try adding in other forms of exercise that will be easier on your hormones while still challenging your body and soothing your soul. Learn to exercise for hormonal balance.

  • More running is NOT better. Short intense speed burst interval run workouts stimulate less cortisol production than longer endurance workouts. Less workout time and more recovery time allow your body to better handle the exercise induced cortisol levels. An added bonus is you put your body into oxygen debt for a short period of time and to repay the debt, your body has to burn fat. Yes to working out less, managing cortisol levels and burning more fat
  • Efficient strength workouts. High intensity, runner specific, whole body movements incorporating more muscles and burning more calories during the workout and after your workout will reduce the duration of your workout and allow you to do more in less time stimulating less cortisol production than long, slow running while stimulating lean muscle growth. Lean muscle is how you raise your metabolism and your body will burn more calories for up to 48 hours after your workout is over.
  • Work on your mindset. It is a myth that more running is what you need for fat loss and to become a better runner. Smarter training, more efficient workouts and learning to tune into your body to give it what it truly needs will serve you so well for the long term. You can run short and hard and still get that "runners high" you crave for sanity. You will run long again but right now, focus on strength, recovery, nutrition and reducing those cortisol levels.

If you are running and running and if stress and weight are issues for you, you need to get serious on taking good care of YOURSELF, body, mind, energy and hormones. The truth is that more and more running combined with less food to save calories is sabotaging all your fat loss, fitness and feel good efforts. During these stressful times, I want you slowing pulling back,  learning about your body, getting in tune and giving yourself what you need to get healthy and strong from the inside out in a way that you can maintain through out all of life's chaos.

In addition to simply adapting your run training program, I also strongly encourage you to:

  • Optimize sleep to reduce cortisol levels and burn more fat. Production of cortisol varies rhythmically throughout the day, being highest upon waking and declining to its lowest levels of the day at the time you typically go to sleep. Chronic, moderate sleep deprivation interrupts this cycle, causing end-of-the-day cortisol levels to remain high, an overall increase in cortisol causing fat storage, increased cravings, decreased will power, unregulated hunger hormones so you just feel more hungry and more.
  • Eat more nutrient dense, body loving real food based on high quality macro nutrients. Food is fuel and medicine and food is strongly correlated with how you feel emotionally. It's critical to fuel your running and strength workouts properly with enough of the right foods, in the right amounts and at at the right times to power up your workouts and maximize your recovery WITHOUT dieting, rigid rules or counting calories.
  • Practice juicy self care to reduce stress. Things like lavender epsom salt baths, eucalyptus showers, energizing essential oil difuser blends, do it your self body scrubs, morning magic time, putting on a face-mask, saying no to everything that isn't a "hell yes!!!", booking a mani/pedi or massage just because you deserve it, journaling, getting a coach or joining a group, spending time in nature or any other number of amazing things you can do to take care of YOU because seriously Self-care is about raising your own personal vibration and when you do that, stress and cortisol levels will go down. It is about doing things for yourselves because you know that you DESERVE to feel good. It is about nourishing the depleted parts of yourself in mind, body, and spirit so that you can have a greater impact on the world around you.

As you can see, stress is a problem when fitness and fat loss are your goals and you are desperately running and running and running. Whether it is the baby crying, the traffic on your way to work making you late yet again or your long, slow distance run on a system already overloaded with stress, exhaustion and a diet lacking in enough nutrients, a solid and holistic training programs that takes it all into account is what you need to get back to feeling, looking and running fit, lean and STRONG, not a free marathon training program that tells you to run and run and run. Get the cortisol under control, get strong, build muscle and learn to eat to reduce sugar cravings, rev metabolism, shed fat. Power up your short running game, fitness and get healthy from the inside out so you can get back to running long and strong again in the future without struggling between now and then with weight gain and frustration.

Any questions on running, cortisol and weight loss???? 

I hope you found this helpful. If you are a runner ready to focus on balancing your hormones and shedding FAT, I have put together the RunningMoms Online Training Club. I have put together all my top tips and strategies on how to traing and eat right to balance your hormones and truly transform your running and your body from an exhausted, sugar craving, weight gaining, hormonal mess into an energized, nutrient craving, fit, fast and fat burning runner. GET THE DETAILS HERE. The transormation will feel amazing!!!

XO - Carey

Physiotherapist & Founder of RunningMoms

Follow me on Facebook HERE

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Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

References:
https://authoritynutrition.com/ways-to-lower-cortisol/
http://www.precisionnutrition.com/all-about-cortisol
https://authoritynutrition.com/16-ways-relieve-stress-anxiety/
https://www.thepaleomom.com/managing-stress/
http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

 

 

Ready to Power

Breakfast Really Is the Meal of Champions

You’ve probably heard the quote, “Breakfast is the most important meal of the day,” so many times that it has begun to lose its meaning. However, it’s not just a myth. There’s a reason that quote is so popular. Breakfast has numerous benefits for your body and mind. While all meals are important, breakfast is key for energy levels as a runner in training and a good breakfast really is the MOST important meal of the day. What you eat at the beginning of the day is fuelling your body for either lasting, strong energy, or a short burst often followed by a sugar crash.

Here are a few reasons WHY eating breakfast will make a big difference to your energy levels... and a BONUS Healthy Balanced Breakfast Guide to help you out with exactly what you can try eating to maximize that energy:

  1. Stable Energy Levels: Eating breakfast can help get your day off to a good start and help you stay energized. When you sleep, your digestive system slows down. Many people eat lightly or skip food completely in the morning, eat heavier in the afternoon, and finish off with a big dinner (and dessert too). There is a problem with this strategy as it deprives you of food when you need it the most, which is in the morning. If you skip breakfast, your body stays in this slower state, slowing your metabolism, potentially leading to weight gain and reducing yoru energy levels.
  2. Eating breakfast can help to jumpstart your digestive system: Eating within 2 hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.
  3. Start Your Day Right: Eating a healthy breakfast can refuel your body, and help you to eat less later in the day. When you skip breakfast, you are more likely to overeat later in the day. Consuming a healthy balance of carbohydrates, fat, and protein can fill you up, and satisfy your hunger.

Breakfast is not just an extra meal. It serves several purposes in maintaining a healthy lifestyle.

If a stand alone coffee or a bowl of Fruit Loops is the usual start to your morning, be sure to download the Healthy Balanced Breakfast Guide HERE. Learning to balance your breakfast with protein, healthy fats and carbohydrates each and every day can help with blood sugar management, metabolism and long lasting, sustainable weight loss. 

So start your day right. Eating a balanced breakfast within 2 hours of waking is a great habit to focus on this week.

You got this,

XO - Carey

 

 

Protein:

Protein - How Much is Enough?

Today I want to talk about protein becuase it is NOT just for body builders! Protein in 1 of 3 macro nutrients your body NEEDS to thrive (the other 2 are carbohydrates and fat). As women we likely grew up being told to count calories, not to focus on the quality of our calories, and that protein was something men who wanted big muscles needed but for us it was low fat cream cheese and carrot sticks all the way. Wrong!

Here’s why… proteins (or amino acids in their most basic form) are the main building blocks of the body.

Read that again, protein Builds. Your. Body!

Reasons We Need Protein

  • Our Blood – red and white blood cells are made of protein
  • Our Immune System – see above – white blood cells are made of protein
  • To Build Our Body – protein make muscles, tendons and organs
  • Shiny, healthy hair and skin – both made of protein
  • To make enzymes, hormones and neurotransmitters (these are the guys that tell our brain what to do!)

Last I checked women need blood, muscles and hormones too!

Protein is not just for great skin, hair, and nails; it's critical for health. Without it, you wouldn't be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein's great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

Benefits of Getting Enough Protein in Your Diet

  • Protein at around 25-30% of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower protein diets.
  • Protein in a meal leaves you feeling much more satiated than both fat and carbs keeping you feeling full longer, blood sugar balanced and generally a reduction in overall calories consumed.
  • A diet high enough in protein intake also helps to build and preserve muscle mass, which burns a small amount of calories around the clock.
  • By keeping blood sugar balanced, adequate protein in your meals prevents mood swings, cravings, brain fog and more.
  • Because it is the main building block of hormones, we need adequate protein to keep our hormones in check including thyroid and adrenal health.

There are a few factors to consider when calculating how much protein we need. I go through those calculations with you. Then I list the amount of protein in some common foods.

How Much Protein Is Enough

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.

So, for a 68 kg (150 lb) healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It's not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 1.3 g/kg (0.6 g/lb) per day. Or, keep is simple. At every meal aim to be eating 1 palm of protein. This will provide approximately 20-30 g of protein in one sitting. Be sure to include a little protein in each meal and snack throughout the day to get all the benefits of the protein (read the benefits again above if you need!).

Athletes, AKA runners, need more protein for their energy and muscle mass and if you are in the injured camp, you need even a bit more for recovery and healing.

How Much Protein is Too Much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat, this is because of its "thermic effect." The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

FUN FACT: Plant proteins are especially safe for kidney health.

How Much Protein Is In Food?

  • 3.5 oz chicken breast = 31 g
  • 3.5 oz can of salmon = 20 g
  • ½ cup cooked beans = 6-9 g
  • large egg = 6 g
  • ¼ cup nuts = 4-7 g
  • 1 medium baked potato =  3 g
  • 2 Tbsps. Hemp seeds = 9 g
  • 2 Tbsps. Almond butter = 7g
  • 2 Tbsps. Tahini = 5g
  • 2 Tbsps. pumpkin seeds = 5g
  • 2 Tbsps. chia seeds = 5g
  • ½ cup oats = 3g
  • 1 cup kale = 3g
  • ½ cup avocado = 2.5g
  • ½ cup Greek Yogurt = 12g

Conclusion

Protein is an essential macro nutrient and we should all get enough of it each day. “Enough” is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) per day. If you're a healthy non-athlete adult, you can aim for the lower level. If you're an athlete, senior, or injured person, aim for the higher level. Protein is only 1 of 3 macro nutrients you need to balance each and every meal and snack for optimal health and protein is what will leave you feeling much more satiated than both fat and carbs keeping you feeling full longer, blood sugar balanced and generally a reduction in overall calories consumed. A diet high enough in protein intake helps to build and preserve muscle mass, which burns a small amount of calories around the clock. By keeping blood sugar balanced, adequate protein in your meals prevents mood swings, cravings, brain fog and more.

Too much protein, like too much of anything, can cause weight gain, so it's best to have just enough and always eat a well rounded balanced diet of proteins, carbs and healthy fats for a truly healthy body, mind and STRONG running.

Recipe (high-protein): Baked Chicken Breasts

Serves 4

  • 4 boneless skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp paprika

Instructions: Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.
In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part. Serve & enjoy!

Tip: Serve with lots of veggies!!!

Want more tips on nutrition for runners? Grab the complete guide HERE on Macro Nutrition for Runners. This is an easy to follow guide that goes deeper into all 3 macro nutrients, how to eat them and when to eat them to curb your sugar cravings, rev your metabolism, kickstart your body into fat burning mode and as result, boost your performance. To run well, you have to eat well.  It also includes a Recipe Guide and 5 day sample Meal plan the whole family will love. GET IT HERE.

Hope that helps!

XO - Carey

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

https://authoritynutrition.com/how-much-protein-per-day/

Disclaimer: This article is not intended to diagnose, treat, prevent or cure any illness or disease. The information provided is for general educational purposes, has not been reviewed nor approved by the FDA and is not intended to take the place of advice from your medical professional, licensed dietician or nutritionist. You are solely responsible for your health care and activity choices.  Reading this article does not constitute a client-coach relationship.

 

 

10 Effective

10 Effective Life Productivity Hacks for Busy Moms
…so you never have to miss a workout again because you are “too busy”

My time is sacred as I am sure yours is. My life is busy, as I am sure your life is too. There were years I ran around feeling crazy and getting nothing done. I felt like I was constantly putting out fires and it felt really soul sucking. I never had any "time". So dinners weren't getting made, laundry was everywhere, workouts were getting skipped and I felt constantly like a mot mess which only led to increased stress, adrenal fatigue and unhappiness.

Know the feeling?

So instead of accepting this as my new mom norm, I studied the habits of highly successful people. There had to be a better way. Other women were doing it looks calm and cool, working, rasing babies, running starting businesses. So I followed successful people and I studied productivity habits of the most successful. Over the years I learned how to become more productive in the time that I have because I like to to get everything done LIKE A BOSS.

The skill of using your time efficiently is among the most crucial ones you can master as a mother runner.

“A year from now you may wish you had started today.” — Karen Lamb

Today, I want to share my top 10 productivity hacks that I think can help you become more productive in your busy life so you never have to miss another workouts again because you “don’t have time”. Master a few of these and calm the chaos, tame the hot mess, get more done and become one of those high performance mother runner’s who trains consistently while working and raising babies, you know the ones.

Here are my favorite hacks:

1. Focus on the 24-Hours Ahead of You ONLY

“Carpe Diem (Seize the day).” — Horace

Set a goal and get a plan that breaks down exactly what you need to do to achieve it. Wake up each and every day with laser focus the 24 hours ahead of you ONLY.   Forget worrying about what you missed yesterday, the mistakes you’ve made in the past and any other failed attempts. Stop thinking about the the end goal and how far you still have to go or all the other things you have to do. Focus on the behaviours and tasks you have to do today that will get you closer to you goal ONLY. For example, get up without hitting snooze, workout, eat breakfast, drink water, make healthy dinner.

2. Make Your Health A Priority

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

Your health should be at the top of your priority list despite how busy you are.  When you prioritize your health, get the workout done, get 7 - 8 hours of sleep, eat nutritious macro balanced meals throughout the day (grab the E Guide here on Macro’s for Runners HERE) and manage your stress, you will have more energy for the day ahead of you and you will be able get more done. No matter what happens in your life, HEALTH COMES FIRST.

3. Develop a Morning Routine

“Early to bed, early to rise makes a man healthy, wealthy, and wise…” -  Benjamin Franklin

Your morning ritual sets the tone and mood for your entire day. Starting out by hitting the snooze button, rushing around and feeling stressed right from the start usually leads to a long, anxiety-filled, unfocused, uninspired and unproductive day. With a focused, inspired and productive morning routine, you can set yourself up to have an equally focused, inspired and productive day. Creating a morning ritual that makes you feel great means, you’ll be much more likely to make better choices throughout your day and help you overcome negative habits that sabotage your time and your results. When you improve the quality of our mornings, you improve the quality of your entire day.

4. Clarify Daily Priorities

“The key is not to prioritize what’s on your schedule but to schedule your priorities.”- Stephen Covey

Know what has to get done today and get those things done first and above everything else. When you aren’t clear on what the most important things are that need to be done, the day becomes random. You procrastinate. You end up putting out fires all day long. Time is wasted and nothing gets done at all.  Get clear on what is important. Think about it before bed or first thing in the morning so that when you get up, you can get organized, focused and strategic from the very start tackling those most important things first without wasting any precious time.

5. Schedule Time to Get Shit Done and Write it Down

“You will never ‘find’ time for anything. If you want time, you must make it.” — Charles Buxton

Put your priorities into your schedule. There is just something about writing your priorities down that makes them more likely to actually happen. Be flexible and don’t beat yourself up if you life happens, because we all know it does with kids, but seriously, schedule your daily priorities.

6. Gamify the Process With The X Method

“We are what we repeatedly do. Excellence, then, is not an act but a habit. “ — Aristotle

I love this one. This is why I make lists, schedules and I print off a physical run training program all the time. When you get your shit done, cross it off the list and/or the schedule. This is the X Method. Crossing things off the list that you get done feels great and is a simple way to celebrate your small successes. This creates positive momentum to keep being structured and organized.

7. Limit Distractions

“Distractions destroy action. If it’s not moving towards your purpose, leave it alone.” — Jermaine Riley

Distraction is at an all time high right now. Everything around you has the potential to steal your focus and attention and it is essential that you learn to protect your time develop the ability to focus. Distractions like unnecessary social media, negativity of any kind, emails, the news and even people who are not in alignment with you and your goals. DETOX it all and learn how to not give a F. There is a great book of the same name. I suggest you read it.

8. Vibrate Higher

“The happiest people spend much time in a state of flow — the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.” - Mihaly Csikszentmihalyi

Highly productive people seem to be brimming with enthusiasm, but that doesn't come mean they were born like that. You can choose to consciously “vibrate higher” and I use that term often. It simply means know what lights you up and brings you energy and do it every day. Bing more of that energy into your life with intention. Surround yourself with the people who lift you up and inspire you. Stay away from the ones who bring you down. From journaling to gratitude to spending time outdoors or with friends and tools like essential oils, crystals and doing your favourite physical activity, you can vibratevibrate higher. I love driving on country roads and blaring my music or hiking up my favourite mountain trail in complete silence all alone.

9. Evaluate Your Day

"Either you run the day or the day runs you." - unknown

Review each day. Did you run it or did it run you? What did you get done? What went well? What didn’t? What needs to be done tomorrow? What could you do better? When you take the time to reflect, you can evaluate and move forward making tomorrow better.

10. Say “NO”

You are likely bombarded with requests to do things and to sign up for things and to be places. Learn to say no when it does not align for you.MAybe say no to cleaning the house and hire a cleaner. In fact, totaly do that.

Learn to become more productive like the pros and never miss a workout again. I hope you find this helpful. Pick even one hack and implement.

Have you joined my  RunningMosm FREE Wellness Community, I would love if you did! JOIN HERE

XO - Carey

 

My Run Today

Today I Ran For Sanity

My 10k run yesterday was awful. I didn;t CRUSH it or feel amazing. From the first step to the last, it was heavy. I thought about stopping, walking or just skipping it out all together but I pushed through.

I never run like this anymore. I used to feel this way all the time. There was a day I was running and running and ignoring every other aspect of a cutting edge, holistic run training program (strength, core, speed, nutrition, sleep, recovery and self care).  I just ran for sanity, to escape real life and I wanted to just log miles. I would push and push and push myself into the ground and I did not even care about what was actually happening to me on the cellular level.

It was normal for me to feel this way. The effort. The exhaustion. The pain. The pelvic floor leakage. The sugar craving and binging.

I was a runner.

After a super annoying knee injury and final admission that my pelvic floor and core needed some rehab after my 2 babies that took me out for 6 months, I made some serious training adjustments and I can confidently say, 3 years later, I am feeling fitter, faster and stronger than I ever have in my whole life. My runs never suck…so what made today so different?

I want to talk about this because 80% of runners get injured and so many runners and dragging themselves through long, heavy miles, broken and gaining weight believing this is how it supposed to feel. There is a lot of ego in runners and this myth that more is bettermust be DEBUNKED. I want you crushing runs, feeling epic, energized and shedding fat because you earned it and trained like a pro.

So back to my shit run today.

Why did it happen?

I haven’t been sleeping, or eating and I have been fighting with my husband (just the normal domestic crap and nothing serious) and stressed emotionally. I am usually a morning runner but with my kids home form school on spring break, being sick and barfing all night requiring multiple bed changes over the last 3 nights, I have not been able to stick to my usual pre or post school drop off workout schedule.

So today, I had a break in my day where my husband was home and the boys were asleep and I seized it as a chance to get out and run the 10k that I had missed yesterday in my training program becuase of my feverish children. It was 3 pm in the blazing costa rican heat and sun without even a hint of a cloud or a breeze.

I was tired, under nourished, stressed and it was extremely hot and out of my routine. When I run like this my form and alignment are off. The first thing to go is my pelvic floor and an old hamstring injury flares up because running tired. I know that and I am very in tune with it. I am a physiotherapist if you didn't know and I know exactly what happens to a body that p[ushes when tired and underfed.

That is how and why so many runners get injured. Running tired, on empty and out of form and alignment.

Why did I keep going and complete it against totally knowing better?

Because I am a runner. I have that ego too. I thought about stopping, walking, cutting it short or quitting the whole idea all together but I am a tough mother runner and that is not how I operate. The schedule said 10k and my mind was made up. I was going to get it done regardless.

I am sure you know the feeling….and I know this is how runners end up getting injured.

Running on empty and for sanity as I did today was reminder of how I used to feel and how you may be feeling. I have so been there and done that and learned from my mistakes and reflection on my poor training methods while in physical rehab for my injuries.

I kept going today because this feeling is an exception and not the norm for me. I know that running long, slow, heavy and on empty like this is what burns you mama runners out, causes chaos to your hormones and that it is the reason for your injuries and weight gain when done month over month and month.

How I adjusted to make it through with out injury?

As this was an exception for me, the ego in me pushed on but the physiotherapist in me knew I needed to make some adjustments to avoid needless injury and further stress to my system. I tuned out of my pace, focused in on why I was doing this and what this run, regardless of how heavy I felt, was going to bring into my life (the runners high is more powerful than the pain). I tuned into my form, slowed my pace and walked longer during my intervals.

After the run I knew recovery, food and self care were vital. So I had a long eucalyptus shower, coated myself head to toe in Deep Blue, ate a huge early dinner that contained protein, healthy fat and a carb and I went to bed as early as possible to maximize my sleep before a kid woke up puking again. Tomorrow, I am in the head space for rest day. I love the structured and detailed program but there is an art to being flexible and adjusting to the curve balls mom life throws at you.

That is resiliency. You must build resiliency as a mother runner.

Massive Take Aways:

Feeling heavy is a sign that you are tired. Being tired and running increases yoru risk of injury. It is Ok to push through once in a while with adjustments to reduce injury risk but running day after day exhausted, sleepless, stressed, under nourished and feeling heavy is NOT ok and it is causing you injury, inflammation, hormonal disruption and weight gain.

When you run exhausted you cannot hold up good form, no matter how strong you think you are. Things shift and rub. Your pelvic floor is not able to fire properly. Your low back is not supported. Doing this over and over is a recipe for serious injury for sure. 80% of runners get injured.

Runners, we are crazy for the runners high and choose it over every thing. It is OK for a run here and there to suck like this. Running for sanity is REAL but if that is all you do, you are breaking your body down, messing with your hormones and doing yourself a massive disservice if weight loss, speed, strength and energy is what you actually wish you had.

Stop wishing. Start training smarter and stronger.

When every run feels this way, something needs to change. If you are feeling this way every run and struggling in a fitness or weight loss plateau, it is time to start to focus and respect the other aspects of training too - strength work, core work, speed work, nutrition, recovery, sleep, self care and stress reduction. You cannot just run and run and run and skip on caloories and expect to lose weight, build lean muscle or ever get out of the low energy slump. You can run STRONG and feel awesome but your training and mindset must shift into a new, holistic training mentality.

Do I regret that run?

No. I train strong and eat right 80% of the time. I am flexible and consistent. I knew my body could handle it with the right adjustments and my mind totally needed the runners high. I was on the lookout for any real acute pain and if I had it, I would have stopped. I was very clear in my mind that I was not running to change my body or burn calories, I just really needed a long run to clear my mind, ground my sould and push myself to feel like a warrior, badass mother runner after a rough week. I am equipped with the resources I need to focus on my recovery and self care and I will do those things in the days ahead.

Are you running broken down? Heavy? Exhausted. Check in to the RunningMoms Wellness Community and let me know.

Have you heard about the RunningMoms Training Academy?

This is my signature training program for mother runners, new to running or expereinced. We do not just run and run blindly broken down and gaining weight. I have created a holistic training system that incorprates all the physical, nutritoin and mindset strategies you need to run STRONG, eat RIGHT and become a fit, lean and fast runner who can CRUSH all her running, body and life goals. I know it sounds cliche but seriously, this kind of holistic, healthy, total body, mind, energy and soul run training for moms does not exist anywhere else on or off line and our tribe is growing everyday. If you are ready to stop running and running and running, start training STRONG and if you want to surround yourself with a tribe of holistic mother runners wanting to find balance in training, career and motherhood while learning to run fit, fast and strong so they can get healthy inside and out, JOIN US HERE.

Whether you decide to join us or not, I am here to supprt you. I am on a mission to create a movement of healthy, happy and fit moms who are fully committed to taking care of themselves body, mind, energy and soul so they can get STRONG inside and out. I know with 100% certainty that when you get srogn on the outside, you will get strong on the inside. The world needs STRONG mamma's to raise STRONG children.

XO - Carey

3 Must Eat Breakfast Foods

Breakfast Is The Most Important Meal For Runners

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Before we dive in, I want to be sure you have joined my upcoming Learn to Run Fit, Lean and STRONG 5 Day Coaching Program. I ti s free to join and we start April 16th. I will be teaching your about strength buiding for lean, calorie burning mucle, macro nutrition specifics to curb sugar cravings, recovery strategies for hormonal balance for fat loss, gut health and the mindset required to help you not only run...but run STRONG and SHED FAT. Honestly, who doesn't want to shed fat??!! I certainly do not run all those miles to gain weight. JOIN HERE.

Let's dive into those 3 important breakfast foods.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.  

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.  

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.  

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?  

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!  

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Want to learn more about how to get up and running fit, lean and STRONG? Join my upcoming 5 day FREE run coaching program. We are talking strength, macro nutrition specifics, recovery strategies for hormonal balance, gut health and the mindset required to help you not only run STRONG... but SHED FAT. Honestly, who doesn't want to shed fat??!! I certainly do not run all those miles to gain weight. The coaching program starts April 16th. JOIN HERE.

I cannot wait to lead you through this.

XO - Carey

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

 

Adrenal Fatigue, Running

What A Mother Runner Needs to Know

Fatigue, cravings, inability to sleep, and mood swings as a mom are REAL!!!

  • Are you running and running and running and still struggling to lose fat or get faster? OR maybe struggling to find the energy or motivation to even get started?
  • Are you tired all the time but having difficult falling asleep or waking up each night thinking about your to do list and then having difficulty getting up in the morning?
  • Are you anxious, overwhelmed and STRESSED a lot of the time?
  • Are you holding onto extra pounds and no matter how little you eat or how much you workout they won’t disappear?
  • Are you addicted to tons of coffee to get you through the day?
  • Are you getting sick over and over again?
  • Are you wondering why you have NO sex drive?
  • Are you frustrated and border line depressed trying to lose weight?

Adrenal fatigue may be to blame if you are feeling this way but running and running, limiting yoru food and beating yoruself up are not going to help. In fact, are all strategies are only going to make you feel worse.

In this article I want to talk about what you as a mother runner need to understand about adrenal fatigue and the impact it has on your training, your performance and your fat loss potential.

Let’s dive in.

What mom doesn’t have stress right??!!

So What Is Adrenal Fatigue and Why Should You Care?

Adrenal fatigue (or “HPA Axis Dysregulation,”) is the result of over worked and dysfunctional adrenal glands.

Your adrenal glands look like walnuts that live on top of both of your kidneys. In response to physical, emotional and exercise stress (yes, your body treats exercise like any other form of stress) these important glands produce your stress hormones to handle it.

Basically, when your body feels stress of any kind, the adrenals light up and prepare the body for "fight or flight". During this natural response adrenalin and cortisol are released, speeding the heart rate, slowing digestion, shunting blood flow to major muscle groups and changing various other autonomic nervous functions, giving the body a burst of immediate powered up energy and strength.

Now think of the sources of stress in your life (distance running, exercise, work, kids screaming, husband yelling, being late for work, worry about finances, weight gain, what's for dinner... you know, ALL THE STRESS OF MOM LIFE). Cortisol is released to make energy available to deal with that stress. When the stress goes away, cortisol and adrenaline levels go down and systems are designed to return to normal function via the relaxation response.

Unless the stress doesn’t go away...l ike in mom life.

These can be tough years and if you are experiencing worry, anxiety and tough life situations, your systems are not being given the opportunity to return to normal function. The adrenals are on over drive all the time pumping out cortisol and causing damage to your entire body over the long term….that is adrenal fatigue.

What I usually see in my runners is they are chronically stressed, sleeping less than 7 hours per night, running tons for sanity (thinkingand feeling like running will solve all their problems) and under eating nutrient dense food. Essentially, these ladies are running on empty. Many more still think that more running and strict dieting is the answer to fat loss and improving fitness. So when life feels hard, they push harder. More miles, harder work outs, stricter dieting.

This way of thinking is making them miserable and causing their bodies to actually hold onto unwanted fat becuase of chronically elevated levels of cortisol in the absence of any real stressful situations the body needs to protect itself from.

Chronically elevated cortisol has been associated with increased fat storage, especially belly fat, poor sleep, extreme fatigue, difficulty falling asleep despite that fatigue, brain fog, high blood pressure, high blood sugar, weight gain, the inability to lose weight and it even lowers your immunity. In addition, cortisol prompts cravings for “comfort food,” which are typically high in carbs and saturated fat. Routinely acting on these cravings can also lead to weight gain.

Willpower and more miles are no match for chronically elevated cortisol.

How Does Constant Stress Affect You Training, Performance and Fat Loss?

When you are running long or pushing your body hard, most days of the week, you are placing your body under an extreme amount of stress. That amount of stress can be be completely fine, assuming the rest of the stress in your life is well under control and you are practicing really solid recovery practices like sleeping 7-9 hours per night and strictly eating enough nutrient dense and macro balanced meals.

Seriously, can you say with confidence that your stress level is "in check" between your workouts, you are sleeping well and your nutrition is dialled in so you are fully letting your body recover and perform at its best???

When you pair those intense workouts with not eating enough nutrient dense food in the right macro portions at the right times and 7-9 hours of sleep,  you can really mess with your adrenals, your metabolism and your bodies abbility to burn fat the way it is supposed to. You will likely find yourself exhausted, sick over and over, injured, having trouble staying motivated, gaining weight despite increasing mileage and over all just feeling frustrated, heavy and stuck in a training rut.

You cannot lose weight because cortisol is a very powerful fat storage hormone that is no match for will power or any amount of effort or time put into your workouts.

The more you workout and the longer you run in this condition, the more fat your body is going to store, mainly in the abdominal area, and the worse you going to feel.

The solution to fat loss and improved performance is not going harder and longer, it is reducing your cortisol levels. It is focusing on recovery strategies like nutrition, sleep and juicy self care.

This is so tough because as runners, when we are feeling bad, our first incliniation is to head out and crush a run. I am not saying you can;t do that, just be aware of the effect on yoru body and if you do go and push yourself, plan to eat really well, get to be early and manage the stress driving you to feel that miserable in the first place.

Are You Running With Adrenal Fatigue?

First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms)

What To Do If You Have These symptoms?

Join the RunningMoms Wellness Training Academy! Hormonal health is at the core of this life changing program created exclusively for exhausted, busy moms who love to run but are tired of feeling tired and gaining weight. In this program I teach you how to combine simple and effective physical training to build lean muscle, macro nutriton strategies to balance blood sugars and recovery strategies to reduce stress hormones and toxic inflammation for a real running, body and life transformation. I have also brought in the experts to teach you about thyroid helath, adrenal health, gut health and nutrition for both weight loss and performance exclusively for FEMALE RUNNERS.

Sounds good right????

The Academy is currently closed for enrollment but I have a very special gift and sneak peak into the program for you just for reading this blog. I created this Hormone Balancing E-Guide for RunningMoms Members ONLY but I want to give it to you now. GRAB IT HERE.

There are SO MANY goodies, bonuses and coaching included in The RunningMoms Wellness Training Academy, this is just one small sneak peek insode. When enrolment does open and you decide to train The RunningMoms way, the best part is that you get access for 1 year to my inner circle of women in training to keep you on track, learning, motivated and inspired to work on prioritizing and loving your body, and your hormones, for the long term!!!

Enrollment is opening September 7th. I cannot wait to get started and if you are thinking you already want IN....grab this Hormone Balancing E-Guide and start learning now.

I used to be a hormonal mess. Now I am not. Getting your hormones back into balance is key to burning fat, ending your energy crashes and finally getting into the best shape of your life. If these changes worked for me, I know they can work for you too. GRAB THE GUIDE

XO - Carey

Founder of the RunningMoms Wellness Training Academy GET THE DETAILS HERE
Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

Conclusion

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired. Excessive running is adding to the stress and only causing your body to hold onto fat and make you feel miserable.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You should also start to think about how you can adjust your running, clean up your diet, sleep more and stress less.

Recipe

Stress-Reducing, Essential Self Care Lavender Bath Salts

Per bath

2 cups epsom salts
5 drops DoTERRA Lavender Essential Oil

As you're running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers. Epsom salts in water, break down into magnesium and sulfate. The theory is that when you soak in an Epsom salt bath, these get into your body through your skinand just soaking in warm water can help relax muscles, ease tension ans stress from the day and loosen stiff joints.

Do you want to learn to run, get your adrenals in check and set your body up to burn fat instead of storing it??? Join the RunningMoms Wellness Trainign Academy becuase that is what we are all about, holistic training to balance your hormones and set your body up to burn fat and run STRONG. You will get the BONUS Hormonal Balancing E Course PLUS all my training plans, strength, core, speed workouts, recipes, meal plans and performance courses for hormonal balance, fat burning and performance results. If you are running and running and running, stuck in a fitness or weight loss plateau (or even worse gaining weight, getting injured or burning out), this is the Run Coaching and Fitness Program for you.  Enrolment is closed but get on the wait list and join hundreds of other Mother Runners ready and excited to get back in control of their hormones to run fit, lean and STRONG again after babies. Those on the wait list will get access to a sweeeet discount!!!  GET ON THE WAIT LIST HERE.

Talk soon,

XO - Carey

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

https://www.dietvsdisease.org/adrenal-fatigue-real/

 

12 Signs of

What Mother Runner's Need to Know

Understanding your hormones and when they are a mess is key to running STRONG. I am seeing these signs in runners everywhere over and over again. Women are emailing me from all over saying "YES. This is me. HELP!!!!". These symptoms of hormone imbalance as a mother runner are common but certainly not normal, yet we seem to have accepted feeling this way as a new normal of motherhood as a runner. I had ALL of them a few years back!

Wondering if hormone imbalance is an issue for you? Here are 12 of tell-tale signs to consider (but signs are not limited to just these):

  1. Sleep Issues: You may be having trouble falling asleep or staying sleep, or maybe you are having both problems. You may find your mind racing with your "to-do" list or worrying about something else (namely between 2 - 4 am).
  2. Digestive Problems: Issues include heartburn, poor protein digestion, loose stool, excessive gas, bloating, gas pain and even constipation and other intestinal issues.
  3.  Cravings: Intense craving of both salty and sweet treats that will power is just no match for. This leads to binge eating and energy spiking and crashing.
  4.  Weight Issues: Despite running or working out, you just can't lose weight, espeically stubborn belly fat around the middle area and around the thighs. You may even be gaining weight.
  5.  Lack of Libido: No sex drive is a real strain on your relationship.
  6.  Anxiety and Depression: And an inability to manage your emotions and stress. Leading to more anxiety and depression.
  7.  Fatigue: Difficulty getting up in the morning and high levels of fatigue all day. Often this leads to an over use of stimiulants like caffeine, alcohol or cigarettes.
  8.  Headaches and Migraines
  9.  A Suppressed Immune System: you find yourself getting sick over and over again or potentially injured over and over again.
  10.  Skin Issues: Adult acne and other skin issues are signs that systems in the body are not working as they should be and can be under the influence of several hormones that are not balanced.
  11.  Reproductive Issues: This can be any symptom that is associated with your cycle, menopausal symptoms or diagnosed reproductive issues such as fibroids or endometriosis. When reproductive issues are present, hormonal issues are quite severe and involve several systems in the body.
  12. Running is heavy, hard, slow or you are just really struggling with the motivation to even get started.

I see these signs over and over again in my runners. Running feels good during the run. In fact, it is often the best you feel all day, so you run, run lots and are desperate for more of it but too much of it only leaves you even more hormonally unbalanced and energy depleted. Of course there will always be some discomfort with training but when you approach yoru training with the right macro nutrition strategies, the right workouts, the right  mindset and the right hormone rebalncing strategies, you should also feel really great and you will kickstart your body into a higher energy, fat burning state that lasts the day.

This all can lead to serious ADRENAL FATIGUE and misery!

You cannot fix any of these hormone imbalance issues, shed fat, curb cravings or run strong by simply running more and eating more when your hormones are a mess. You can learn more about running, hormonal dysfunction and weight gain HERE.

It is tough as runner though right? You need to run. I get that and I will never ever tell you to stop running but I see these 12 signs over and over and over in female runners...so what can you do???

Hormonal health is at the core of my life changing program, The RunningMoms Wellness Training Academy. In this program I teach you how to combine simple and effective physical training to build lean muscle, macro nutriton strategies to balance blood sugars and recovery strategies to reduce stress hormones and toxic inflammation for a real running, body and life transformation. I have also brought in the experts to teach you about thyroid helath, adrenal health, gut health and nutrition for both weight loss and performance exclusively for FEMALE RUNNERS.

Sounds good right????

The Academy is currently closed for enrollment but I have a very special gift and sneak peak into the program for you just for reading this blog. I created this Hormone Balancing E-Guide for RunningMoms Members ONLY but I want to give it to you now. GRAB IT HERE.

There are SO MANY goodies, bonuses and coaching included in The RunningMoms Wellness Training Academy, this is just one small sneak peek insode. Wjen enrolment does open and you decide to train The RunningMoms way, the best part is that you get access for 1 year to my inner circle of women in training to keep you on track, learning, motivated and inspired to work on prioritizing and loving your body for  the long term!!!

Enrollment is opening September 7th. I cannot wait to get started and if you are thinking you already want IN....grab this Hormone Balancing E-Guide and start learning now.

I used to be a hormonal mess. Now I am not. Getting your hormones back into balance is key to burning fat, ending your energy crashes and finally getting into the best shape of your life. If these changes worked for me, I know they can work for you too. GRAB THE GUIDE

XO - Carey

Founder of the RunningMoms Wellness Training Academy DETAILS HERE
Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

DIY Electrolyte Replacement

My Favorite Homeade Electrolyte Drink

When your are running in the heat, you must keep those electrolytes balanced. While there are many commercial products easily acessible tbut contain ingredients such as Dextrose, Citric Acid, Potassium Citrate, Sodium Chloride, Sodium Citrate, Natural Flavor, Sucralose, Acesulfame Potassium, Zinc Gluconate, Red 40 and Blue 1 and other rather excessive things like brominated vegetable oils along with refined sugars and artificial colors. That all feels a bit much when I am just trying to get rehydrated after a tough or long workout in the heat.

Electrolytes are basically salts – specifically the ions in salt. According to Discovery Health, “electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells.”

When you are exercising, espeically in the heat, you are losing electrolytes (specifically sodium and potassium) thorugh sweat and need to replenish them. Salt  is a key ingredient in getting electrolytes into the body, specifically pink himalyan salt. Commercial table salt is processed, it is completely stripped of its natural nutrients. In the manufacturing process, sodium remains in table salt and bleach is added during sterilization. Yuck.

Not only is Himalayan pink salt processed differently from table salt, it’s loaded with with nutrients and health benefits your body needs. It contains over 80 essential minerals and elements including, sulphate, potassium, magnesium, calcium, and chloride. Not only is it key to getting electrolytes into your body after your workoutsin the heat, it supports digestion, soothes tired muscles when added to epsom salts in the bath, helps to rejuvenate the skin fluching out toxins and himalyan salt lamps help to purify the air naturally.

Since moving to Costa Rica, I have nailed down tthe perfect all natural and super simple elecrolytle replacment drink using ingredients easy to find at your local grocery store – AND is super guick and easy to make. This recipe is literally dump the ingredients in a pint mason jar and give it a shake. Done.

DIY Electrolyte Drink

Ingredients
  • 1 ½ – 2 cups water
  • Juice of ½ lemon
  • ⅛ to ¼ tsp pink himalyan salt
  • 2 tsp raw honey (local if possible)

Add everything into a mason jar with a lid and shake well to combine. This recipe fits perfect in a pint mason jar. You can store in the fridge up to a week.

Healthy running mamas! Want more of my favorite foods as a runner and a vew recipes? I have put together The SuperFoods Guide for Runners and you can grab it HERE!!!

XO - Carey

 

3 Tips to Prevent

Knee Injuries Are a Runners Worst Enemy

There is nothing worse as a runner than a knee injury. If you have had one, you know EXACTLY what I am talking about.

80% of runners get injured, I'd say MAYBE 5% of my runners in The Wellness Training Academy get injured because I make sure they are doing all the things I go over in this video. I also make sure that they are very in tune and educated about their bodies, listening to them, nourishing them and treating any inflammation ASAP before they get any where near full blown injury.

It is so much easier (and less frustrating) to prevent than to treat any injury.

Do you want to train with me to get strong and prevent injuries or to assess, manage and treat your current running injuries? Book a consult HERE with me or join the RunningMoms Wellness Training Academy HERE.

See you on the inside!

XO - Carey

Founder of The RunningMoms Wellness Training Academy

Stalk me for more tips, tricks and insider views into my life as a RunningMom here:

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The Top 5 Reasons You

The Top 5 Reasons You Aren't Losing Weight

Are you running and running and wondering why you aren't losing weight (or worse, gaining weight)? Have you hit a plateau trying to hit your weight/fat loss goals? Do you feel like you are doing all the right things but you just aren't getting the results you want?  

You are not alone girl!

What most runners do is decide they want to run a distance, grab a free training download and start running. They run and run simply ramping up mileage, often cutting calories and feeling like becuase they are running so much they can eat ALL THE FOOD. While you may get some initial weight loss this way, more running and less quality food is a total recipe for hormonal disaster and weight gain.

So, here are the top five fitness and nutrition reasons why you may be finding yourself running and gaining weight:

  1. You're Workouts Don’t Support Muscle Building – If you have been running and running the same pace and just ramping up distance, you are not pushing your body to build lean muscle. While you will likely see some initial weight loss, you will be losing some very important fat burning muscle and slowing down your metabolism for the long run. In order to rev your metabolism, burn fat and build muscle to run fast and get that lean look, you need to perform workouts that stimulate lean muscle building. As a runner, this means that you need to be incorporating some strength, speed and core power workouts into your training program on the weekly to progressively overload your muscle setting them up to grow. When muscles are being overloaded they burn more calories during the workout. That work you expend during your workout will require rest and repair after your workout, which means you will burn more calories for up to 48 hours after your workout is over. This kind of muscle building will help you get fit, lean and strong. To do this effectively you need a strategic runner focused workout plan. This will also require that your diet be dialed in.
  2. You're Not Eating the Right Macros – One of the biggest challenges for runners is getting the correct balance of macro nutrients (proteins, carbs and fats) each and every day, each and every meal. Most runners are simply NOT eating the right macros, in the right balance, at the right times and for the right reasons making it impossible for your body up to burn fat no matter how many miles you are running. One of the biggest challenges for runners specifically, is that you are HUNGRY and tend to crave those carbs. You graze on easy to get your hands on, tasty, satisfying carbs all day, wrecking havoc on our hormones and that’s a problem because your body is going to store all those extra carbs as fat. In addition, those carbs are often nutrient poor and you are missing out on nutrients and the adequate amounts of protein and healthy fats your body requires to burn fat and end the craving cycle. If you’re eating the correct proportions of macros, at the right times, your body will have the fuel it needs to burn fat, end the cravings, end the energy crashes, lose weight and improve your performance. Less food is NOT the answer to weight loss. Over eating empty calories is sabotaging your results. While I do not recommend calorie counting specifically, I do encourage my runners to stay focused on eating real, nutrient dense food following the 80/20 rule (80% of the time eat really good food leaving 20% room for tasty treats).
  3. You're Not Getting Enough Sleep – One of the best ways to balance your hormones, balance your training and set your body up to crush cravings and burn fat is to prioritize sleep. Becoming fit, lean and STRONG AF as a runner requires 7 - 9 hours of sleep. Sleep is when Human Growth Hormone levels are highest which is required for muscles to fully recover, repair and grow. Sleep increases willpower. Sleep regulates hunger hormones. Sleep is key to burning fat, reducing injury rates, increasing your energy levels and feeling your absolute best. Not getting enough sleep will reduce your ability to handle stress and your body will naturally increase insulin levels - meaning you’ll store fat and crave foods. Get some sleep!!!
  4. You're On STRESS Overload  – Along with sleep, stress also affects your hormones, and hormone balance plays an important role in burning fat, building lean muscle and running STRONG. We all have stressors in our lives, and some level of stress is manageable and “normal,” however if you are constantly under pressure, running long, eating poorly you are on stress overload. Chronic stress levels will cause hormonal hell and put your body into fat storage mode no matter how many miles you run. Yes, stress can cause you to store fat. Running too much on a stressed system adds even more to the stress on your body. Prioritizing recovery strategies, rest days and juicy self care to bring down stress levels will work wonders for hitting your fat burning and fitness goals.
  5. You Have Poor Gut Health – One reason female runners struggle with weight loss and a slow metabolism is because of unhealthy gut flora. Your gut flora is what tells your body how much fat to store and has a direct effect on your hormones and your metabolism. Basically, if your gut flora is out of balance then digestive and weight issues, low mood and low immunity can result. A clean diet is key to a healthy gut. Our bodies thrive on real food, yet the Western diet, especially the runners diet, is often based around processed convenience food and drinks. Eating nutrient-dense foods and probiotic foods daily will help your body build and repair your gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies and fish. Trying to wean yourself off processed energy foods and drinks and onto real food for fuel will benefit your digestion, your hormones, metabolism, overall health and performance. Having healthy gut bacteria is crucial to maintaining a normal weight, functional metabolism and keeping you running STRONG while feeling at your best. Whether you want to deal with digestive issues, low immunity, or simply get yourself in the best possible shape to run faster and stronger, show your microbes some LOVE.

If you are running and running, gaining weight and you are nodding your head to any of these common reasons for weight gain in runners, you are not alone. The FREE training programs out there are NOT teaching you any of this stuff. Running alone, building mileage, counting calories and skipping on quality food will get you only minimal results and in reality,  80% of the time training this way leads to injury, weight gain, long term health issues and frustration.

Essentially you are a hormonal mess. If you want to learn more about hormones and running, here are 12 signs that yes, indeed you are a hormonal mess. READ HERE.

Do you want to bust out of yoru plateu and get fit, run fast and set your body up to start burnign fat instead????

This is why I created RunningMoms and why I am so focused on getting it out to as many female runners as possible. You are likely already running tons and putting in the work but there is more to running fit, fast and getting into fat burning mode than just running and running (and this si where so many runners go wrong!!!). When you learn to train smarter, not just harder, and when you train more effectively following the RunningMoms 3 Part Training System, you will begin to work with your body, not against it. You will get your hormones into balance. You will set your body up to burn fat. You will lose the extra weight. You will become a truly fit, lean, STRONG, fat burning and injury proof runner.

Wouldn’t that feel great??? Isn't that what we all really want???

As busy moms who run, we must be giving our bodies what they need and training in a way that strengthens all aspects of our lives without breaking us down and burning us out. When you work specifially on these five areas in adddition to building mileage, it is entirely possible to turn your body into a really STRONG, fit and speedy fat burning machine. That is exactly what I teach you when you train with me inside of RunningMoms. Stop running and running and burning yourself out following the same old free programs out there and grab all the details about the joining RunningMoms HERE. Get clear on your goals, get a plan and get ready take strategic action with a supportive communtiy and quality coaching so you can truly get your body into fit, fast, injury proof and fat burning mode. GET ALL THE DETAILS HERE.

There is no better time to focus on your helath, body and performance goals than right now. When you join the next round of the RunningMoms you will get my step by step plan, coaching and support so you really can transform your body from an exhausted, sugar craving, weight gaining, hormonal mess into an energized, nutrient craving, fit, fast and fat burning runner. GET ALL THE DETAILS ON THE NEXT CHANCE TO JOIN HERE . This is the #1 program available online today for female runners who want to get fit, run fast and set their bodies up to get into fat burning mode wihtout injuries.

XO - Carey

Physiotherapist & Founder of RunningMoms

Follow me on Facebook HERE

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Join the RunningMoms Health and Fitness Community HERE

5 Tips to Getting Fit

 

Running alone following the free training plan will not set you up to burn fat or build lean, calorie burning muscle. Simply running more and more will not get you fit, faster or stronger. So, here are 5 tips that WILL help you burn fat and build muscle as a runner so you can develop a lean, toned, fit look while boosting your speed, performance and reducing your injury risk all at the same time.

1) Engage in the Right Workouts.

Running and running the same pace and just ramping up distance, will not push your body to build lean muscle. While you will likely see some initial weight loss but weight loss alone will not give you a fit, lean look nor help you run fit, fast and strong. During that initial weight loss you will also be losing some very important fat burning muscle and slowing down your metabolism for the long run. In order to rev your metabolism, burn fat and build muscle to run fast and get that lean look, you need to perform workouts that stimulate lean muscle building. As a runner, this means that you need to be incorporating strategic strength, speed and core power workouts into your training program on the weekly to progressively overload your muscles setting them up to grow. When muscles are being overloaded they burn more calories during the workout and they will burn significantly more calories for up to 48 hours after your workout has finished. This kind of muscle building will help you rev metabolism, get fit, lean, fast and strong. To do this effectively you need a strategic runner focused workout plan and your diet must be dialed in. We do both in the RunningMoms Wellness Training Academy.

2) Eat the Right Macros, At the Right Time and For the Right Reasons.

You can't run off a bad diet. Ever. Getting your macros right is KEY. Macro's is short for macronutrients: carbs, fat and protein. In order to build lean muscle while burning fat to get lean, you need to understand how to eat them. Eating the right macro's, at the right times will help your body balance your blood sugars, curb sugar cravings, maintain your energy levels and it will save you from grazing on hundreds of empty calories through out the day. Eating your macros in the right balance will keep your fat burning hormones in fat burning mode all day. Eating your macros fo the right reasons will get you using food as fuel for your workouts and nourishing your body with what it needs to power up your workouts and maximize your recovery.  I train the runners in The Academy to eat based on their macros but we don't count, weigh, measure or obsess over everything we eat. This approach to nutrition does not have to be overwhelming and it is an important component to building lean muscle, burning fat and and running strong. It cannot be skipped.

3) Focus on Recovery.

To get results requires a balance between stress and recovery. Runners all too often place a great deal of importance on training but pay far less attention to recovery. This leads to over training, reduced performance, hormonal imbalance, weight gain and injury. Stress includes training frequency, intensity and volume but also work stress, family stress, emotional stress, mental health, lack of sleep and poor dietary choices. If the stress and recovery are sufficient you will improve performance, fitness and fat loss. However, if the stress is too high or the recovery is insufficient you may see impairment in performance and you may struggle to make any shifts in your body composition despite grinding out workouts and eating clean. Often neglected and yet simple tactics like rest days, improving sleep, practicing self care and strategic nutrition strategies can have a really positive impact on your training results. Recovery done right will get your hormones back into balance and will significantly reduce injuries, boost energy, improve performance and facilitate both muscle building and fat loss.

4) Maintain the Right Mindset

Building lean muscle, burning fat and running fit, faster and stronger takes time. Prepare for obstacles, expect them. Stay focused on the 24 hours ahead of you, what you need to do to reach your goals and forget the mistakes of yesterday. Throw away the scale, focus on your effort, stay positive, hold your tribe close for support through the really hard days and celebrate all the small wins and non-scale victories like your clothes fitting better, loving that reflection in the mirror, having more energy, feeling your sexy coming back, less bloating and an over all feeling of being a BadAsss Mother Runner (because all those things happen when you commit to training with me in the RunningMoms Wellness Training Academy). Maintaining the right mindset and having a community to support you can really be the missing piece to your success when diet and exercise alone just aren't working.

4) Find Your Tribe and Hold Them Close

Studies show that people who enlisted the social support of 3 or more people experienced 176% greater long term success with their exercise and nutrition program than those who tried to do it on their own. The bottom line is if you want to achieve significant health, fitness and fat loss goals, you have to seek out and surround yourself with support. You have to show up, share and go after what you want. You are the average of the 5 people you spend the most time with so seek out a tribe of people with the same goals, likes, interests and desires as you. Become part of a likeminded tribe that will hold you accountable, be there to pick you up when you fall off the wagon and cheer you on when you succeed.

If you want to burn fat, build lean muscle and get yourself running fit, faster, stronger, you need to incorporate these 5 strategies into your training program.

Need help putting it all together? Over the last years I have built the very best program for female runners out there to help you get fit, run fast and burn fat. I’ve incorporated all of these things into my 28 Day RunningMoms Challenge.  Hundreds of women have gone through the program and have seen truly amazing results. The 28 Day RunningMoms Challenge takes ALL of the guess work out of getting fit, fast and figuring out how to set your body up to burn fat. It provides you with the training, support and the exact step by step plan you need for success without dieting, counting calories or gimmicks. .

Registration is open for my last 28 Day RunningMoms Challenge of the year. To join me, and the hundreds of other women who have seen success through this program, SIGN UP HERE. The program begins November 19th, and slots are filling up fast. No more searching the internet for answers and wasting time. No more injuries. No more poor advice from random Facebook groups. No more grinding out ineffective workouts, stressing about food, burning out your hormones or gaining weight.

XO - Carey

PS. If you truly want to get fit, run fast and set your body up to burn fat as a female runner, the 28 Day Challenge will get you results. The last challenge of the year starts November 19th. JOIN US HERE.

*** Spots are filling up fast and this round will sell out very soon. ***

Anti-Inflammatory Foods

Reduce Inflammation & Recover Faster

Inflammation. It’s not just for health headlines.

It’s a fact.

Scientists are measuring levels of inflammation in our bodies and are finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time). As runners, we expereince inflammation in response to our workouts. We break our bodies down and inflammation occurs as a natural process. This inflammation is localized, temporary and necesary to restore and build those dmaged tisues back up.

However, this inflammation can become a problem when it becomes systemic and chronic instead of local and temporary. This happens when we don't eat right, rest enough or sleep enough to facilitate adequate recovery. Life stress, poor gut health and over training in gerneral will ramp up inflammation to a point where we can't properly recover.

As a result, we take longer to recover between workouts, we have more joint and muscle pain, we get sick more often, we tire more quickly making our training feel hard and hwe get injured more often.

What foods contribute to inflammation?

Inflammatory foods include sugar, white and refined grains, artificial sweeteners, food additives and colourings, processed cooking oils, trans fats, factory farmed meat, alcohol (yes, even wine) and anything you have a personal sensitivity to, like dairy, wheat, soy and/or caffeine.

In an ideal world you will remove all inflammatory foods from yoru daily diet but we don't really respond well to restriction rules. So, yes, while it would be great to remove all inflammatory foods from your diet, instead, try adding in more of the following strong anti-inflammatory foods.

Here are my top anti-inflammatory food recommendations to help you recover faster:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol"  are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won't have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week's recipe (see below).

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish, etc) for the Omega 3's

Fat can be terribly inflammatory (hello: "trans" fats), neutral (hello: saturated fats), or anti-inflammatory (hello: "omega-3s), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Because fish consumption should be limited to once or twice per week, due to concerns with PCBs, heavy metals and mercury, adding vegetable sources of omega-3 fatty acids into our diets on a daily basis is perfect. Chia, hemp, freshly ground flax seeds, walnuts and pumkin seeds are perfect.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG. EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 - Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?  

Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties. It has also been shown to outshine NSAIDs in its anti-inflammatory abilities.

I've added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

Anti-inflammatory Food #6: Dark Chocolate

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Anti-inflammatory Food #7 - Ginger

"The anti-inflammatory effects of ginger are well researched and have been used for thousands of years. In fact, ginger shares pharmacological properties with NSAIDs such as ibuprofen (ie. Advil). However unlike NSAIDs, which extinguish inflammation altogether, compounds called gingerols found in ginger work to manage inflammation (by suppressing pro-inflammatory compounds). This is key, because healing from your last run will only take place if there is controlled inflammation – not too much or too little. Ginger is also known to boost the immune system, calm the gastrointestinal system, reduce nausea, vomiting and seasickness, and protect against cancer."  Sarah J Cuff, RNH, PTS

My favourite way to consume ginger AND turmeric together in one shot, is by enjoying a cup of Healing Ginger and Turmeric Detox Tea.

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation." When you do you will help your body to recover faster from your training workouts. You will become a fit, faster, stronger and injury-resistant runner for a life of health and happinesss!!! 


Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2

¾ cup dry quinoa (pre-rinsed)
2 tbsp coconut oil1 medium onion, diced1 bell pepper, chopped1 dash salt½ tbsp turmeric1 dash black pepper
2 cups broccoli, chopped
In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.


Want the rest of my Super Foods for Runners? Grab them HERE.

XOXO - Carey

Founder of the RunningMoms Wellness Training Academy DETAILS HERE

Helping women transform their running through simple, effective and holistic training, nutritional and hormonal re-balancing strategies so they can get fit, run strong and burn fat.

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References:

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

https://eat2run.com/2013/01/11/recover-faster-top-5-anti-inflammatory-foods/