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Monthly Archives

January 2015

Recipes for Travel

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Before your next trip to the airport, try one, or more of these great travel safe recipes to mitigate the negative effects of airport/airplane food.

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Veggie Wraps:
***You can add/sub any vegetables you want, this is just one of my favorites***
– For the wrap use Brown Rice tortilla, Ezekiel, or Nori paper
– Fresh spinach & arugula (I like to chop it) the arugula gives it a nice “spice”
– Sliced red bell pepper (this gives it a fresh crunch with each bite)
– Sprouts (I used sunflower sprouts) these are LOADED w/nutrients
– 2-3 Slices avocado
– 2Tbsp Grandma’s Hummus or your favorite kind (be sure it is made with olive oil vs. canola oil)
– 4oz sliced chicken, beef, or AppleGate Organics deli meat

Add as much spinach and veggies as you like to this. Seriously, you’re not going to eat too many vegetables. Wrap it up in aluminum foil and keep in the fridge until just before you leave. If you are using an animal based protein source be sure to eat it within 3hrs to prevent if from spoiling. I suggest you don’t add tomatoes or anything with a high water volume. It can cause your wrap to get soggy and the juices tend to run everywhere (I speak from experience here).

Egg muffins:
These little protein bullets are great, the recipe is simple, and they travel well. Click here for the recipe

Oatmeal Pancakes:
Ingredients:
• ½ cup Organic Whole Rolled Oats
• 1 tsp Cinnamon
• 4 Whole Eggs
• 1 tsp Vanilla Extract (optional)
• 10-15 drops Liquid Stevia (I use NuStevia brand as I’ve found it to have the least amount of aftertaste…) OR 2 packets Truvia/Xylitol
• 1 tbsp melted Coconut Oil
• Nonstick Cooking Spray (I use Spectrum brand Coconut Oil Spray)

Directions:
• Best if you can begin with room temperature eggs…
• Whisk eggs together and break apart the yolk.
• In same bowl, whisk in Vanilla, Stevia, Coconut Oil and Cinnamon
• Stir in Oats and pour mixture into a nonstick skillet – sprayed with nonstick cooking spray…
• Let cook on medium heat for 2-3 minutes and flip… Cook for 1-2 minutes on other side…
• Remove from skillet and let cool…
• Once cooled, cut into squares or like a pizza; place in Tupperware or plastic baggies and store in fridge for easy grab and go each morning…

***The above recipe makes 1 serving. I like to make 7 on a Sunday and keep in the freezer to easily grab and go each morning. I will simply set one baggie in the fridge the night before I will need it.

Alix’s Oatmeal:
Click here for the recipe
**Note: she has this as a “pre-race” meal, but it works great for travel as well**

Trail Mix:
For this you will need:
– Unsweetened dried tart cherries (double check when you buy these as most companies add sugar)
– Sprouted pecans
– Sprouted Almonds

Put 2Tbsp of each in a snack sized zip-lock bag. I suggest you store these in the fridge to increase the freshness. This is a great snack for anytime really. As always feel free to substitute any nuts or seeds you like, but still keep it to 2Tbsp of each. I suggest you use sprouted nuts & seeds as regular raw or roasted nuts & seeds contain phytates that can block absorption of nutrients and leach nutrients from your body.

Nut Butters & Veggies or Fruit:
– 1 packet Justin’s Almond, Cashew, or Pecan Butter
– 1 sliced apple or 10-15 baby carrots, celery sticks, sliced bell pepper

Time saver tip: If you don’t have time to chop the vegetables you can buy them pre-chopped at any grocery store. You can get them in the party platters or single serve

Protein Shake:
– 1 serving grass-fed whey protein
o Teras Whey
o Reserveage Organics
o Naked Whey
– Optional 1Tbsp organic cacao powder (I use Navitas Naturals)
– 2Tbsp ground chia powder (I use Navitas Naturals)

Put all ingredients in a small/thin shaker. Once you get on the plane ask the attendant to fill the shaker to your desired lever with water. You know what to do from here. You can also have a Kind Bar (5g sugar or less) or a packet of nut butter with this to further increase satiety.

Episode 51: Project Bart Part 1

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In this episode we meet Bart and begin his journey to transforming from an overweight 39yr old single father of 5, to regaining his “college days fitness” and competing in his first endurance race this spring. Every 4 weeks we will meet with Bart on the show to discuss his progress and challenges he faces along the way to regaining his energy and creating a better/healthier life not just for him, but for his entire family. Click here to listen, or download from iTunes for later.

If you have any comments or questions please leave them below, or you can email me, mo@eatrealandmove.com

6 Strength Training Tips for a Better Bike

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bike strong

As a triathlete or cyclist, be it for fitness or to win your age group, part of the training goal is to become faster, stronger, and more efficient on the bike. Yes, even if you “just want to finish” your particular race, you want to get off the bike and not be totally wiped out for the run. We often hear the terms: “dead legs” or “rubber legs” referred to as how we feel coming off the bike. This could be because you simply pushed beyond your limits on the bike, which is often the case in newer endurance athletes, but there could be another caveat to your fatigue: bike strength.

Yes, we know that if you want to get better at cycling you need to ride your bike; time in the saddle. But you also need power and strength. Power to climb hills, battle head & crosswinds, and of course, power to do well and win. But what if you are traveling and can’t ride your bike? You can strength train. Also, if you just cycle all the time, you run the risk of developing muscular imbalances that could lead not only to slower bike times, but to injury down the road. Proper Functional Strength Training is a needed addition to any endurance training plan. Specific to the bike, you should focus on building power and symmetry throughout your lower body. You need movements that not only target your quadriceps, but your glutes and hamstrings as well. Here are 6 rules for bike strength that I prescribe to my clients and recommend for you as well.

#1 LIFT HEAVY
Let me say this: YOU WON’T “GET BIG” FROM LIFTING HEAVY WEIGHTS. In fact you may find that you lose body fat and simultaneously get faster/stronger. This study from The Journal of Strength and Conditioning research shows that heavy strength training 3 days per week for 8 weeks increased cycling economy/efficiency in the test subjects. When lifting heavy I recommend 3 sets of 4-6 repetitions of a squat or deadlift. This can be done 1-2 times a week. Before you begin lifting heavy though, be sure to meet with a certified strength coach/trainer that will assess any imbalances you may need to correct before loading your body with heavy weight.

#2 DON’T — USE MACHINES
You sit most of the day. You sit on the bike. Don’t sit when you lift. Instead, perform functional movements such as: squats, deadlifts, step-ups, and lunge variations. Using these movements gives you the best opportunity to utilize those underworked muscles in your lower body; primarily your glutes.

#3 — USE HIGH REPETITION
I know I just said lift heavy, but you will need to vary your intensity to stimulate different energy systems and motor unit recruitment. I will typically have an athlete perform one heavy day and one high volume day each week, depending on their training cycle. High repetition sets of 25-30+ reps with short 30-45 second recovery intervals are a great way to increase strength, but also a great way to teach your legs to use lactic acid for energy through a process called The Cori Cycle.

#4 PERFORM SINGLE LEG MOVEMENTS
If you want to become more efficient on the bike, and be able to run strong off the bike, you need symmetry in your lower body. EVERYONE has one leg that is stronger than the other. Incorporating single-leg movements, such as: lunges and step-ups, into your training plan will ensure that you are building strength and endurance in both legs equally, which can save you energy and increase bike power.

#5 PERFORM MULTI-PLANAR MOVEMENTS
Say what??? Multi-planar or multi-directional are “fancy” words for “not just forwards and backwards lunges”. Incorporating Lateral Lunges, 45-Degree Lunges and Curtsey Lunges will build balance and strength throughout your lower body. These movements can also increase balance and mobility both on and off the bike. You can perform one of these movements each time you train or you can combine all 3 as one set. See the videos at the bottom of this article to learn how to properly perform these movements and how to put them all together.

#6 TRAIN YOUR CORE
Earlier I mentioned strength for battling head & crosswinds. Core strength is a key component to being stable during windy conditions. More over you need a strong core for efficient power transfer from your legs to the pedals. When I say “core” in this case I am referring to you rectus abdominus “abs” and your deeper stabilizers of the spine, transverse abdominus, multifidi, & pelvic floor muscles. If you are looking to build a strong core be sure to incorporate balance training and movements like plank, side plank, cable/band pot stir & anti-rotation press, & glute bridges. At a minimum, you should be able to hold a plank for 3 sets of 60 seconds without failing or feeling pressure in your low back. Crunches and sit-ups should be avoided as the repetitive spinal flexion can contribute to degeneration of disk later on.

Now that you have an understanding of what movements to use to for bike strength, let’s put it all together. Here are 2 sample workouts that take about 20 minutes and can be performed virtually anywhere. Note: I recommend waiting at least 48hrs in between strength workouts to ensure proper recovery.

SAMPLE #1: HEAVY DAY
**This workout is best done during off-season or low volume weeks as the heavy weight is more taxing on your muscular and nervous system***
***This workout could be followed by an aerobic “zone 2” or “training pace” ride the following day, then a recovery day after***

5 minute foam roll (focus on calves, quads, & glutes)
5-10 minutes mobility work/dynamic warm up (see videos at the bottom for dynamic warm up demonstrations)
3×6 DB Deadlift
3×10 Anti-Rotation Press
Rest 60 seconds and repeat
2×8 DB Lateral Lunge
3×60 second plank
Rest 60 seconds and repeat
1×10 Body Weight or DB Step-up to Balance (I always like to add a balance component to each session)
1x 8-10 Push-up to Shoulder Extension (can be done on knees)

SAMPLE #2: HIGH REP DAY
**Your goal & focus with this session is continuous motion, meaning no pauses at the top/bottom of any repetition**
**Although it is high rep, it shouldn’t be easy. If your set calls for 25 reps, the resistance should be enough that you cannot perform 28 reps**
***This session can be used in both off & in-season as it requires less time to recover and is less taxing on your nervous system***

5 minute foam roll (focus on calves, quads, & glutes)
5-10 minutes mobility work/dynamic warm up
3×25 Body Weight or DB Squats
3×40 Mountain Climbers (20 each leg)
Rest 30 seconds & repeat
3×8/8/8 Alternating Curtsey/Lateral/45-degree Lunge (feel free to change the order or do 1 set of all 3 movements)
3×15 Cable/Band Pot Stir
Rest 30 seconds and repeat
3×20 Push-up to Rotation (10 each side)
2-3×15 Single Leg Glute Bridge
0-30 seconds rest and repeat

There are MANY ways to alter these sessions by adding alternate movements, changing the order, etc. This is just one example. Before you begin this or any strength program I highly recommend you meet with a qualified coach to assess your form and help create a plan that best fits YOUR individual needs. If you have any questions or comments please leave them below.

DYNAMIC WARM-UP VIDEOS:
Dynamic Warm-up #1
Dynamic Warm-up #2
Dynamic Warm-up #3

Episode 50: Why Juice Fasting Alone Doesn’t Work & How to Create a Better Plan

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In this episode I discuss the popular juice fast/cleanse. Does it work? Sure! In the short term, but it can also lead to massive junk food cravings, mental fatigue, muscle loss and more. I talk about these issues and offer a better solution. To listen click here or download on iTunes for later. To watch the video version of this Episode click here.

Show Notes:
I talked about using these 2 products for daily cleansing year round:
1- Vitamineral Greens Capsule form. Click here to order
2- Prescript-Assist Soil Based Probiotics. Click here to order