Monthly Archives

October 2014

Episode 46: Peter Defty Interview Part 2: Science of Optimizing Fat Metabolism for Athletes

By | Blog, Podcast | 3 Comments

Peter Defty is back to discuss his recent trip to the American College of Nutrition Conference and the upcoming science of optimizing fat for fuel in the endurance athlete. Click here to listen or download on iTunes for later.

To get more information on Vespa Power or to learn about Peter’s OFM model for athletes visit the Facebook fan page. Simply log in to your Facebook account and type Vespa, Optimized Fat metabolism (OFM) into the browser.

If you have any questions or comments please leave them below.

Episode 45: Benefits of Ginger, Frozen vs Fresh Foods, Anti-rotation Press, Pot Stir

By | Blog, Podcast | No Comments

In this episode I discuss several extroardinary benefits of ginger. You will also learn when to, and why, you should choose frozen fruits and vegetables over “fresh” produce. Finally, I talk about 2 of my favorite ab/core stability exercises that just happen to be a total body movement in all wrapped up into one move!

Click here to listen.

To see the demonstration video for the Pot Stir and Anti-Rotation Press click here.

8 Tips for Running a Marathon

By | Blog, Movements | No Comments

Steps for Successfully Running a Marathon:

Get Your Heart Rate Zones Tested:
– contact someone at Playtri
– getting this done will give you the EXACT pace you should be running at safely to avoid injury and build aerobic fitness
– if not in the budget, you can perform a self test (see below for example)
– can also use the talk test
– DO NOT RUN BY A PACE!!

Get fit for Shoes by a Pro:
– have a specialist at a running shoe store assess your run gait and help fit you for the best shoes for YOUR feet
– Once you have the shoes that feel good and fit YOU, don’t change
– Never change shoes close to race day

Start Slow:
– we recommend a run/walk combination for all athletes, even elite’s
– start with 20 minutes for 3 days/week, easy run for 2-3 minutes followed by 2-3 minute brisk walk (don’t doddle)
– Build up to 4/1, 9/1, etc

Warm up & COOL DOWN:
– most people just get up and run and don’t prepare body for the activity
– spend 5 minutes foam rolling, then 5 minutes dynamic warm up/run drills
– missing the cool down is a critical error. Recovery starts during the cool down

Running too Often:
– Misconception that you need to run 4+ days per week
– Only need 3 days plus functional training/cross training for positive results

Interval/Speed Training/Hills:
– great way to build power and speed
– can be done 1-2 times per week
– increase in Vo2max will also increase aerobic efficiency

Functional Training/Cross-Training:
– Often overlooked bc people are scared they will “get big”/”bulky”
– Running can create overuse injuries
– STRENGTHEN YOUR GLUTES
o Lateral band walks
o Monster walks
o Glute bridge
o deadlifts
– Strength training builds stabilizer, opposing, supporting muscle groups for function & efficiency
– You want to get fast and make running easier? LIFT WEIGHTS

Recovery:
– Recommend a massage at least once every 2 weeks (be sure they are good and work on athletes)
– Cold contrast showers reduce inflammation and speed recovery
– Compression socks/leggings. Wear for up to 24hrs post long/hard run
– Cryosauna to reduce inflammation
– Eat a whole food, anti-inflammatory diet
– Supplements that enhance recovery: Cod liver oil, Bioastin, Vitamineral Greens

Run Self Test:
The goal of this test is to run at your maximum sustainable effort for 30 minutes without losing form. You should end with the same intensity, speed and power as you start the test with. If your legs begin to get rubbery or you start to lose for you are going too hard.
Warm up on a treadmill or track for 10-15 min. Then run 30 minutes. Build up to you max sustainable intensity within the first 10 minutes the hold that pace for 20 minutes. Record your heart rate for the last 20 minutes. Take the average heart rate for the last 20 minutes once the test is complete. That number is your estimated heart rate at your lactate threshold.
Take that final number and subtract it by 5 and that is a rough estimate of your “training Pace”. Be sure to cool down for at least 5 minutes.

Mo’s Mango Macca Shake

By | Blog, Recipes | 2 Comments

The addition of Maca Root to this recipe really bumps up the nutrient density because maca root is high in protein, iron, potassium, iodine, magnesium, calcium, and fiber. Maca root has also been used in natural medicine to help increase fertility, libido and energy. This makes maca a real “Super Food”. This shake is great post workout or if you need a quick to go meal option anytime. If you are using this shake as a meal due to convenience/lack of time, I recommend taking a greens supplement with it like Vitamineral Greens. Enjoy!

Ingredients:
– 10oz unsweetened vanilla almond milk
– 1 scoop reserveage organics grass-fed whey protein
– 2Tbsp ground chia seeds (I use Navita’s Naturals)
– 1tsp maca root powder (I use Navita’s Naturals)
– 1/2 cup frozen organic mango
– 1-2Tbsp Justin’s Maple almond butter (I use the single packets)
– pinch of sea salt (optional)

Blend it all up and drink it down.

Purple People Eater Post Workout Shake

By | Blog, Recipes | No Comments

purple1

Is the name long enough for you :-)? I made this after my long run this week and it was delicious! The addition of raspberries and blackberries not only give this shake its unique color, but they add a healthy dose of Vitamin-C for tissue repair and boosting immune function. They are also REALLY high in other anti-oxidants. This recipe is pretty straight forward, so here you go.

Instructions:
Add the following in a Magic Bullet or other blender:
– 8-10oz unsweetened vanilla almond milk
– 1 scoop grass-fed vanilla whey protein (I use reserveage organics)
– 1/2 cup fresh organic blackberries
– 1/2 cup fresh organic raspberries
– 1tbsp Justin’s maple almond butter
– 3 cubes ice
Blend it for 60 seconds and enjoy!

If you have any questions, comments, or suggestions please leave them below.

Egg and Spinach Stuffed Sweet Potato

By | Blog, Recipes | No Comments

Here is a quick and super nutritious recipe that takes about 7 minutes from start to finish. If you prefer any other sautéed/steamed vegetable or leafy green, kale, you like instead of spinach feel free. The addition of fresh garlic to this recipe will help boost your immune system, so add as much as you want, just not before a first date ;-).

Ingredients
– 3-4 whole pastured eggs
– 1-2 large handfuls spinach (or other green)
– 1tsp coconut oil (I use Nature’s Way)
– 1 large clove garlic (chopped)
– 1 large sweet potato (previously baked)
– Celtic gray salt to taste
– Black pepper to taste
– pinch of cumin & cayenne (feel free to add more)

Instructions
Take the sweet potato out of the fridge, slice down the middle and set aside on a plate. Melt coconut oil on medium heat. Add garlic and sauté for 1 minute stirring a few times. Add spinach and sauté until spinach begins to wilt. As the spinach is sautéing mix eggs and spices in a bowl and whisk with a fork. Add eggs to the spinach and cook to your liking. I prefer and recommend you cook them “wet”. This will give you the best nutritional bang for your buck. Once the eggs are done transfer to the sweet potato, serve, and go conquer the world.

P.S. They eggs look “brownish” because of the cumin. I use a LOT 🙂

To see my demonstration cooking video for this recipe click here.

If you have any questions, suggestions, or comments please leave them below.