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Tag: plants

Teaming Up – How To Make A Long Run Even Better

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Enjoy your run moment

After a long run, how can there really be anything else to do? We’ve enjoyed the scenery and taken some pictures. We’ve nodded or peace-signed to our fellow long-run-day runners. We’ve sweat. We’ve strengthened our lungs. Even our heart has worked and grown, specifically our left ventricle, pumping enough blood and provided enough oxygen to complete our run. So, what else do we need? Well, we need to think about fuel and our mind.

When you finally get to press the stop button on your watch, I’m sure you feel a bit of relief. Some words that may cross your mind, “Ahhh, it’s done! I did it!” You did! But before you leave your run behind you and hop in the shower or grab that coffee, go into your closet and take out your yoga mat and foam roller.

We’ve got to stretch and do a little bit of strength before we put our efforts to rest. So, find a nice quiet space to lay out your yoga mat. Sit down with a nice straight back, sitting “criss cross applesauce” or on a mediation pillow, and just take a few slow, deep breaths. Quiet your mind for a couple of breaths, only thinking of your breathing. Next, let your thoughts wander about your long run. How did you feel during and after? What sights did you see? What sounds did you hear that made your long run enjoyable?

After your reflection, go back to taking a few deep breaths, breathing in through your nose and out through your mouth. Think of nothing but your breathe.

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Stretching & Foam Roll

Next, let’s team up this long run even more with caring for those muscles that worked so hard for you. Take your foam roller and start to gently roll out your glutes, quads, calves, and back. Remember to keep your core engaged and support yourself. After rolling out, move into a downward dog position and start pedaling your feet (about 6x), then perform 5 shoulder presses, followed by 5 alternating knee crunch-ins, and repeat this about 3-4x. When you are finished, you can lay on the mat and finish up with any favorite stretches.

Fuel! It’s really not just the first 30 minutes after your run that you need to worry about. It’s the entire day and every day after. Are you seriously going to give yourself a nutritiously calibrated post-run snack and then two hours later eat a pizza or buffalo wings? I hope not.

Long Run Nutrition Team Up Ideas to Fuel You Beyond your Long Run:

Post-run Smoothie: date, banana, maca powder, cocoa powder, almond butter, almond milk, frozen berries, spirulina

Lunch: mixed raw veggies and hummus w or w/o toast

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Food for Fuel

Dinner: Wicked Awesome Salad! Chopped Kale, Cucumbers, Tomatoes, Red Pepper, beans with Rice & Apple Cider Vinegar (mixed and sitting/soaking for 10-15 min). Mix in flaxseed meal and nutritional yeast. Then drizzle peanut sauce (peanut butter, a little apple cider vinegar, gluten free soy sauce, wIMG_6587-1ater, rice vinegar.)
This can be served as is or over warm quinoa. Not only do adults like this meal but little humans do too.

There’s so much that we can do for our body and mind even after we’ve put in a strong effort. Remembering that recovery and fueling is just as important as logging miles can be a struggle. However, once you get in the rhythm of stretching your body and mind in those ways, your body will thank you in the end!

Team Up!

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Improvement, Day 3: Fueling The Soul

I think most of us can agree that if our soul feels full, then we feel content. If it’s the slightest bit emtpy we start looking for the next thing we think will fill the void. Humans are creative. We use food, alochol, weed, late night television watching, romance novels, and . . . in order to fill whatever void is missing from our soul.

Let’s dive into some possible Fuel For The Soul options, so we don’t try to fill the soul with more emptiness.

  1. Music: My family and I recently ate dinner at a friends home. In the background of our conversations, through the laughter and occasional screeches from our children was this serene music.  Our friends said it was Lemongrass, which they followed on Pandora. The very next chance I got, I went on my Spotify to find the channel. There’s just something invigorating about Lemongrass. I listen to it when I’m working, cooking, playing with the kids – it’s good stuff. This music will definelty fuel your soul.
  2. Gut Helpers: It’s hard for the soul to feel good when your gut doesn’t. Plant-based fiber will get your system working. Fennel tea aids digestions (bloating, gas, etc…) and is loaded with great vitamins and minerals, apple cider vinegar aids in normalizing acidity, and ginger eases mentrual cramps, nausea, and can be used to help break down high-protein foods such as meats and beans.
  3. Podcasts: Comedy. Health & Wellness. Fitness. Fiction. Story Telling. Science. Spirituality. You name it, there’s probably a podcast for it. So, whatever area sparks your soul, check out some podcasts on the subject and it may just have you feeling just a little better. [My go-to podcast is The Rich Roll Podcast]
  4. Essential Oils – Trust me, I was just kind of into it when I first started reading about oils. Then, I went to my parent’s house for a family vacation and was caught off-guard when one day my feelings went from being really bothered, to blissful. I took in the essential oils my mom had “on” and did a couple yoga moves. Before I had time to process anything, I was a new person.
  5. Movement: a bit of movement can go a long way. With movement, the blood flows, edorphines are released, and you just get rid of stuff. Being a runner, I tend to use my running as a means to renew and rejuvinate myself, but as of late, I’ve been revisiting my old yoga practice due to some injuries. My head space can become clear while practicing yoga, just as it does while running.

Do you have any go-to’s to fuel your soul?

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People

People are amazing. Most of us have this inherent gift or love for something at a young age. For me, it was/is people. In 4th grade, my teacher, Mrs. Sullivan asked us to write about what we wanted to be when we grew up. What a big question, one of which haunted me for years. I had no idea what I was going to do with my love for people, so I said I would be an Occupational Therapist. I have a cousin with cerebral palsy and I thoroughly enjoyed her therapists, so I thought that maybe it was for me too.

Despite that looming question and my love of helping people I was able to somehow, over the years, mold my two loves into this wonderful career of teaching fitness and wellness to people of all ages and abilities. It brings me so much joy.

Technology has assisted me in “meeting” new people, ones that are utterly inspiring. Often times I wish I could reach through the podcast I’m listening to and shake his/her hand. As of late, my attention is focused on Bryant Terry. Rich Roll recently interviewed him on his podcast and I was entranced by his voice and knowledge regarding food. It wasn’t so much that he is a vegan with amazing cookbooks, it’s his expertise and ambition to bring plant knowledge to everyone and inspire communities to cook together and bring the goodness of home & community gardens to their kitchens, plates, and tummies. This idea of community cooking intrigued me and I immediately wanted to start something. Being new to Portland, we’ve only become good friends with one family, the Pluhar-Daniels Family. So what did I do? I suggested a family dinner, where we cook and eat together.

veggie sushi

Our first dinner together, we made veggie sushi and our little guys made their own pizza. It became a plant-based meal for the adults and vegetarian meal for the kids. The kids seemed slightly more interested in the sushi rolls than their pizza, so next time we will make more of it for everyone!

In the future, we hope to have one afternoon a week dedicated to preparing, chopping, and cooking meals for the week! But, for now, we will stick to the family dinners and hopefully graduate soon. 🙂

What do you love about people and has anyone inspired you recently to do something?

-Keely Grand

 

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