Healthy Living

Runspiration

I am 5 days out from the Scotiabank Toronto Waterfront Half Marathon and filled with anticipation and nerves. Training has had its ups and downs as expected. I knew that not every run was going to be a good run and that the last 6 months was going to be intense and challenging, but who knew it would be such an emotional roller coaster! I must say though, the ups have far outweighed the downs. 🙂  Luckily, I have had a great support system of family and friends, encouraging me along the way. Special shout out to my run buddies (V & M) who have helped set the pace and pushed me through those extra miles.

I have shared this before, but feel it’s appropriate to share again, as I always revert back to this piece from Tyler Knott Gregson, whenever I need some extra motivation. #571 reminds me of how good it all feels, even when it can be so tough. It helps encourage my body to keep going because it can, that it’s strong enough to get through the extra miles.

Tyler Knott Gregson, Typewriter Series #571

Tyler Knott Gregson, Typewriter Series #571

Last week I had my longest run yet at 19.12 km in just under 2 hours (1:57) and damn did it feel good. I am hoping during Sunday’s race I will feel just as amazing and strong. Unfortunately, following that run I have been experiencing some Extensor Tendonitis for the first time. Good thing this week calls for tapering and rest before Sunday’s race. I’ll fit in a short run or two, a yoga session to stretch it out, some good fuel and lots of positive energy.

My ultimate goal is to finish STWM at 2:05, but will be more than happy if I finish strong and under 2:10. I am geared up with all my race day essentials, necessary fuel and a killer playlist- I can’t wait to get out there! Stay tuned for my results.

Good luck to all those running STWM on Sunday- Remember to run for your joy.

Run. Because you can. xx

The Dessert Smoothie

Let’s explore the wonders of the sweet potato.

The sweet potato offers loads of antioxidants, high doses of vitamin A, vitamin C, magnese, B vitamins, potassium and iron. This tasty superfood helps prevent heart disease and cancer, helps maintain blood pressure, controls muscle and nerve function, bolsters the immune system and even slows aging by promoting good vision, strong bones, and healthy skin. All of which reinforce why we should make sweet potatoes part of our daily diet.

I for one, am impatient when it comes to the cooking time that comes along with sweet potatoes, that I will often stray away from using this sweet veg on a regular basis…until now! Why not add them into a smoothie- Genius, right?  I am definitely going to experiment more with this one, but  for now will leave you with this combination.

The Dessert Smoothie, is for when you are looking for something sweet, something quick to hit the craving, while still providing loads of nutrients. It is a combination that is sweet, nutty and delectably delicious.

Blend the following, yields 4 servings:

  • 3 peaches
  • 1 large raw sweet potato
  • 1 apple
  • 1 cup of frozen blueberries
  • 5 cups of water or until desired consistency
  • Dash of Cinnamon

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Satisfy Your Sweet Tooth. xx

Toronto Women’s Set the Pace 10K

Even though I have been clocking 10K’s for a while now, today was my first official race, Toronto Women’s Set the Pace 10K. It was a Women’s only race which was inspiring to see 4,000 strong women all out to get active and have fun. It was a perfectly cool morning and I had my dear friend Vanessa join me, which added fun and motivation. There is always a mix of nerves and excitement the morning of a race, so it is important to keep focused and having a run buddy makes it that much easier. I kept Vanessa in sight for the majority of the run, to help set my pace, as I knew I wanted to finish strong and within an hour. Vanessa is a speedy one (finished at 52:33) and I lost her around the 6K mark, but I kept on trekking and finished strong at 55:16! Finishing a race like today, helps put things back into focus and reminds you what you are capable of. Can’t wait to the next one!

Here are some shots from today’s race. Special shout out to Natalie who was our motivator, cheer squad, photographer, and always our runspiration 🙂

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photo 1(2)  photo 3(2)

Go Get Your Run On. xx

Yoga for Runners

A few years ago I had the pleasure of sitting in on a presentation with the author of Yoga for Runners, Christine Felstead. Christine spoke about the safeguards of yoga and the role yoga plays with preventing running injuries. Back then I was new to running and hadn’t realized the importance of the two combined and had focused my energy on building up my stamina. However, now reflecting back, I can’t imagine one without the other and how beneficial practicing yoga has been for my half marathon training.

Running is very repetitive, as it is one constant motion for miles upon miles. This can cause tightness in the leg muscles, sore knees, tight hips and hamstrings. Muscles become shorter and tighter, which makes the body unstable and ends up putting more pressure on joints, bones, and muscles. In the past “pre-yoga”, I had experienced this tightness which led to  knee pain whenever I was running longer distances. It was frustrating and a major roadblock to pushing myself further. I knew I had to do something to compensate if I wanted to continue running. Since then, practicing yoga has helped loosen and lengthen my muscles making my body more flexible and resilient to injury (no knee pain!!). I have noticed that my body is more stable and my runs are stronger, making running even more enjoyable.

Not only has yoga improved my strength and flexibility, but it has also been instrumental in my mental focus and breathing. Mindfulness and being in the present moment  during each run has carried me distances when my legs were ready to give up. My breathing practiced in yoga has harmonized with my running routine, breathing more strong and consistent and allowing myself to push that extra mile.

Post run yoga sessions are essential for me at this point. Nothing feels better after a long run than a good stretch and taking the time to thank my body for pushing through the miles. Here are some poses you can try at home.

Yoga for RunnersNamaste. xx

Infuse your H2O

With the summer heat we need to ensure we are getting enough H2O. I won’t bore you with details as to why water is essential for our everyday living. But I will quickly mention how it has major benefits for our skin, kidneys, digestion, muscles, immunity, mood, the list goes on and on. Here’s my dish on some ways to perk up your drink and increase your H2O consumption.

  • Lemon/Blueberries/Mint
  • Peach/Pear
  • Strawberry/Basil
  • Cucumber/Rosemary

Infused WaterDrink up! xx