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LINK Endurance Pre Workout Shake

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As Holistic Nutritionists, we are always coaching clients on how to race fast AND recover fast – but not only fast, recover WELL. Could you shove a couple of donuts down your throat with a pot of coffee before a race and probably have a pretty good race? Sure. Race in and race out, though? No. Here’s why: by practicing the thinking of “I just need food so I can burn it – it doesn’t matter what it is or the quality of it…” is completely backwards.

Many people who workout a lot (we would define “a lot” as more than 6-7 hours per week…) or who are endurance athletes, etc. make the mistake of thinking that because they workout so often, they can afford to eat whatever they want, whenever they want. Again – completely backwards.

Sorry to burst your bubble, but it is truly the opposite. Because you workout so much, the cleaner you need to eat. Now, can you afford to eat more? Yes, for sure! But WHAT you eat – particularly the quality of it, is vital! The higher quality food you put in, the faster you will race and recover. Not to mention the clearer you will be able to think while working or make decisions on the race-course.

We cannot say it enough: WHAT YOU PUT IN IS WHAT WILL COME OUT!

Hence: our favorite pre-race shake! Well, let’s be clear: Mo’s favorite. If you’ve been following us for a while, you know that Alix doesn’t go near bananas. If you don’t either, no worries – simply omit. But if you’re cool with them, leave it! It will make the shake really creamy in texture!

This shake is FULL of the nutrition you need prior to a race –

  • The tart cherry juice and banana are fast burning carbs – but not so many that you will crash. Plus, the tart cherry juice is an incredible anti-oxidant, so it will help fight off those free-radicals that get released when racing or during a hard workout!
  • The maca powder is incredible for your hormones…
  • The cacao powder is an anti-oxidant and is high in iron and magnesium…
  • The ground chia is a great source of fiber and the almond butter a clean source of fat – but neither will weigh you down, but will slow down digestion just long enough for this shake to last you until after your 45 – 60 minute workout or until your first bite of race fuel during the race…
  • The MCT or Coconut Oil are medium chain triglycerides that the body will digest as it would carbohydrates vs fat – meaning, it won’t slow anything from getting into the bloodstream!

So if you have a big workout coming up – give this a shot! It’s one of our favorites! You will feel the difference in your ability to push!

Enjoy!

LINK Endurance Pre-Workout Shake

Serves 1

Ingredients:

  • 4-6 ice cubes
  • 4oz unsweetened almond or coconut milk
  • 4oz tart cherry juice
  • ½ banana
  • 1 scoop high quality protein powder*
  • 2 tbsp cacao powder
  • 1 tsp maca powder
  • 2 tbsp ground chia seeds
  • 1 handful of spinach or baby kale
  • ½ tbsp MCT or coconut oil
  • 1 tbsp fresh ground almond butter
  • 1 tsp ground cinnamon
  • pinch of sea salt

Directions:

  • Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race or workout start!

Notes:

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LINK Endurance Pre Workout Shake
Instructions
  1. Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race start!
Recipe Notes

We suggest the following protein powders due to their quality of ingredients and great taste: Roo Whey Protein Ancient Nutrition Bone Broth Protein Pure Encapsulations Plant Based Protein

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Episode 155: Spartan Athlete and Referee Chris Schapman talks Pose Running and More

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In this Episode Miles and I sit down with Spartan elite athlete and Referee Chris Schapman. Not only is Chris an incredible athlete, he is also a run form coach in the POSE Method of running. We get to know Chris a bit and then talk about:

  • The importance of incorporating key drills into every run warm-up
  • Why a good time to change your run form is after an injury
  • The importance of paying attention to your run mechanics
  • Why your heel should touch the ground during your run gate
  • How to transition into a minimalist/zero drop shoe
  • How to begin POSE running
  • Chris’s “go to” mobility moves
  • and more!

Chris talks a lot about specific movements, drills, etc during the show. If you are looking to change your run form PLEASE consult a qualified run coach to assess you and help you make the right adjustments for your personal needs

** I also answer a listener question on hydration & sweat sodium testing**

CLICK HERE to listen or download from iTunes or Stitcher

Get in touch with Chris:

IG – @gravity.run or email: chris@gravity.run

Here’s a map of Pose Method coaches: https://www.techniquespecialist.com/map

Here are some of the drills along with videos Chris recommends:
these are the key ones:

1. Hops on Two Feet
2. In and Out Hops on Two Feet
3. Crisscross Hops on Two Feet
4. Heel Click Hops on Two Feet
5. Stationary Foot Pulls to Alternating Foot Pulls (right leg)
6. Stationary Foot Pulls to Alternating Foot Pulls (left leg)
7. Stationary Front Lunge Foot Pulls to Alternating Front Lunge Foot Pulls (right leg in front)
8. Stationary Front Lunge Foot Pulls to Alternating Front Lunge Foot Pulls (left leg in front)10 stationary. Then initiate falling to start moving forward and do 10 while moving forward. Finally, run it out for 20-50 meters.

Mindset & Meditation: But What If?

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But What If…

“Fear can’t kill you, but it can contain you” – Unknown

Before attempting a daring physical feat, before approaching your boss for a raise, before any difficult conversation, there are those two words that consume our thoughts.  “What if”.  What if I fall, or don’t make the jump, or get hit?  What if my boss gets angry and demotes me, what if my friend, wife, husband, takes what I am saying the wrong way and it damages our relationship? What if?

But what if it didn’t? What if you changed your thoughts to how the physical feat WILL go well, meticulously planning every move.  What if the conversation, meeting, presentation went exactly how you wanted it to go or even better?  What if you created the victory in your mind and then approached your challenge with confidence and mental strength? Don’t let the “what if’s” contain you, change your vocabulary to “what will” and go get it.

Listen to the audio for detailed accounts of some amazing people doing seemingly impossible feats of physical and mental strength, by using fear and “what if” to make them successful.

Deviled Egg Potato Salad

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Potato Salad brings back all the feels for me… EVERY time we went to my grandparents house, growing up, we always had homemade barbecue! I grew up in Texas, so no shock there, right?

My grandaddy would smoke ribs and my grandmother always made THE best pinto beans, skillet cornbread and yep – you guessed it: Potato Salad! …we also always had deviled eggs – but not in the potato salad.

Her potato salad was always my favorite because it was just enough “dressing” to coat the potatoes but it was never, well, slimy. You know how some potato salads are just nothing but sloppy mayo? Yuck! 🙂

My potato salad recipe is a rendition of hers, but I thought: “Why not add the deviled eggs to the potatoes?” Plus, Mo would eat his weight in deviled eggs and while I love to make them, I don’t always have time. And when I do, he’s in heaven. So this recipe kills two birds with one stone and honestly? After you try this, I’m not sure you’ll ever miss having them separately!

Whether you’re prepping for a summer picnic or a trip to the lake… Or something new and fun to put in the kids lunches – MAKE my Deviled Egg Potato Salad! You will love it!

Deviled Egg Potato Salad

Makes approximately 4, 1 cup servings…

Ingredients:

  • 20 small heirloom (purple, red, yellow) potatoes
  • 6 cage-free eggs
  • ¼ cup Primal Kitchen Avocado Oil Mayo
  • 1 tbsp grain mustard
  • 2 tbsp red wine vinegar
  • ¼ tsp paprika
  • salt and black pepper, to taste
  • 1 bunch chives, thinly sliced

Directions:

  • First, boil the eggs. Place eggs in a medium pot with cold water and bring to a boil. Turn heat off immediately and let stand, uncovered, for 5 minutes. Place into a large bowl filled with ice and cold water and let sit for 5-10 minutes, until completely cool. Peel and set aside.
  • Place potatoes into a large pot and cover completely with water, add a big pinch of salt and bring to a boil, turn to simmer and cover. Let cook for 10-12 minutes, until easily pierced with a fork.
  • Meanwhile, make the dressing. In a medium bowl combine the mayo, mustard, vinegar, paprika, salt and pepper. Whisk well to combine. Set aside.
  • Once potatoes are cooked, drain and set aside to cool for 10 minutes.
  • While potatoes are cooling, slice the eggs into 1/8ths (half, half again and then half one more time J ) and place into a large bowl.
  • Once potatoes are cool enough to handle, gently slice into quarters and place into the bowl with the eggs. Pour dressing over the top and sprinkle with ¾ of the chives and another pinch of salt and pepper. Gently toss to combine.
  • Garnish with remaining chives and serve.
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Instructions
  1. First, boil the eggs. Place eggs in a medium pot with cold water and bring to a boil. Turn heat off immediately and let stand, uncovered, for 5 minutes. Place into a large bowl filled with ice and cold water and let sit for 5-10 minutes, until completely cool. Peel and set aside.
  2. Place potatoes into a large pot and cover completely with water, add a big pinch of salt and bring to a boil, turn to simmer and cover. Let cook for 10-12 minutes, until easily pierced with a fork.
  3. Meanwhile, make the dressing. In a medium bowl combine the mayo, mustard, vinegar, paprika, salt and pepper. Whisk well to combine. Set aside.
  4. Once potatoes are cooked, drain and set aside to cool for 10 minutes.
  5. While potatoes are cooling, slice the eggs into 1/8ths (half, half again and then half one more time J ) and place into a large bowl.
  6. Once potatoes are cool enough to handle, gently slice into quarters and place into the bowl with the eggs. Pour dressing over the top and sprinkle with ¾ of the chives and another pinch of salt and pepper. Gently toss to combine.
  7. Garnish with remaining chives and serve.
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Episode 154: Hunter Russell & Brian Gowiski Review Tougher & Toughest Mudder Texas

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In this episode Mo sits down with Hunter Russell and Brian Gowiski who took home 2nd and 3rd place in this past weekend’s Tougher & Toughest Mudder in Central Texas.

We have a great conversation, recap their races and discuss:

  • What went well during the race
  • What went wrong/what they learned
  • Mental strategies after taking a wrong turn
  • Hunter’s beard
  • Mental strategies during overnight mind numbing races
  • Recovery strategies after an overnight race and after crewing and not sleeping for over 24hrs
  • The power of crew/team support
  • Why Hunter’s beard is so beautiful
  • and more!!

****NOTE: before we hop into the episode I also answer a listener question about how to recover from a strained pectoral muscle****  We also briefly mention Hunter’s beard…

CLICK HERE to listen or download from iTunes or Stitcher

Paleo “Cheesy” Cauliflower with Lemon Coriander Dipping Sauce

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THIS cauliflower! I mean… I made it for myself as part of my dinner one night when Mo was gone. I thought: “No way I’ll eat a whole head of cauliflower on my own, so great! I’ll have leftovers!” …you know where this is going, right? Yeah… Uh, no leftovers. I ate every last morsel!

I learned about Nutritional Yeast when I was practicing a plant-based lifestyle. And it has that reputation – people who can eat dairy or “normal” forms of protein from eggs, meats, etc, don’t include this in their regimens. Most have never heard of it. Plus, if you do practice a plant-based routine you know that animal proteins can add a lot of flavor to dishes, so without it, a dish can leave you longing. Nutritional Yeast will pack a punch of flavor!

So a little bit about what exactly, Nutritional Yeast is and why it is good for you:

  • Nutritional yeast is a complete protein (and a plant-based one, at that!), meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce – we must get it from the foods we eat.
  • It is an immune booster due to the fact that it contains glutathione, among other things!
  • It also offers a significant dose of the minerals iron, selenium and zinc + 4g of fiber per serving!
  • Just a half tablespoon of some brands will provide you with a day’s worth of B vitamins, while other brands offer between 30 and 100 percent of B vitamins. These vitamins help you extract the energy from food and produce red blood cells.
  • It contains little sodium and fat AND it is gluten, soy and dairy free!

So even if you are fine with dairy and have no aspirations of practicing a plant-based lifestyle, you might want to start including Nutritional Yeast into your weekly routine! You could be missing out on some good stuff!

Okay, back to my cauliflower! Did I mention it’s delicious? And I ate THE WHOLE RECIPE ALL BY MYSELF? And that sauce – it’s not a must but it really adds to the dish. It has so much flavor and it’s anti-inflammatory and so good for you and I mean… I would eat this every day! So go! Now! Make it! It will be your new favorite side dish!

Enjoy!!

Paleo Cheesy Cauliflower with Lemon Coriander Dipping Sauce

Serves 2-4

Ingredients for the Cauliflower:

  • 1 head cauliflower, cut into large florets
  • 1 tbsp olive oil
  • Real salt and black pepper
  • 1/3 cup Bragg’s Nutritional Yeast
  • 1-2 tbsp fresh dill, for garnish (optional)

Ingredients for the Dipping Sauce:

Directions

  • Preheat oven to 425 degrees F.
  • Place cauliflower in a bowl and drizzle with olive oil; season with salt and pepper and toss to combine. Transfer to a baking sheet in an even layer, without touching, and roast cauliflower until golden brown, about 20 minutes.
  • Sprinkle Nutritional Yeast over the cauliflower as soon as it comes out of the oven and gently toss to combine.
  • While the cauliflower is roasting, make the dipping sauce by combining all ingredients for the sauce into a medium bowl and whisking well to combine.
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Instructions
  1. Preheat oven to 425 degrees F.
  2. Place cauliflower in a bowl and drizzle with olive oil; season with salt and pepper and toss to combine. Transfer to a baking sheet in an even layer, without touching, and roast cauliflower until golden brown, about 20 minutes.
  3. Sprinkle Nutritional Yeast over the cauliflower as soon as it comes out of the oven and gently toss to combine.
  4. While the cauliflower is roasting, make the dipping sauce by combining all ingredients for the sauce into a medium bowl and whisking well to combine.
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Health Episode #8: How to Support Your Spouse Eating Differently

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In all the work that Alix and I do regarding nutrition with clients, this topic is usually the biggest hurdle to overcome. What do you do if your spouse wants to make a dietary/nutrition/lifestyle change but it doesn’t “fit” the way you eat? Or, what if you are wanting to make the dietary changes, but your spouse is not fully on board or willing/wanting to make the same changes?

In this episode we tackle these questions and talk about:

  • How to have pro-active conversations regarding a nutrition shift
  • How to support the person supporting you,
  • How to be responsible and share the duties of food/meal prep
  • and more!

CLICK HERE to listen or download from iTunes or Stitcher

***If you have a question regarding your health, wellness, mindset, or nutrition shoot us a message and we would love to answer your needs on the show****

Send questions to: mo@linkendurance.com  or  alix@linkendurance.com

Episode 153: Listener Q&A with Mo, Miles, & Victor Quezada

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In this episode Miles and I are joined by good buddy and pro/ocr athlete Victor Quezada to answer your questions. We talk about:

  • How to handle pre-race anxiety
  • How to overcome tennis elbow
  • How much should OCR athletes focus on heart rate
  • How to train with little time available
  • Our “go to” workouts when running short on time
  • Is a post race beer really that bad for recovery
  • The most effective diet for an OCR athlete
  • How to train through an ankle injury
  • What a pre-race meal should look like
  • And Victor gives us a quick recap of this past weekends New Jersey Beast where he ran back to back beasts winning day two

***Note: We lost audio during one of the questions and did our best to pick it right back up***

CLICK HERE to listen or download from iTunes or Stitcher!

Show Notes:

Glute Work for IT Band Issues:

Lateral Band Walk  3×10

Glute Bridge 3×10

Db Deadlift 3×6-8

Short on time workout:

Super Legs!!!

Recovery Beer Article

How to recover faster from workouts/races

Link Endurance Podcast Episode 147: Training Through Injury

 

 

Grain Free Blueberry Muffins

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Can I be honest? I stole this recipe. It’s true. I’ve been claiming it as my own for so long now. But Mo says it’s okay – I can have it. 🙂 It was one of the first recipes he came up with out of his research and education through the Institute for Integrative Nutrition. When we first met – he showed me this recipe and I’ve never made another blueberry muffin since nor have I tried to find other recipes, etc.

Why mess with something that is literally perfect?

This is by far the easiest baking you will ever do. And I’d be willing to bet that if you have people in your household/that you’re feeding that do not abide by “grain free” eating – they will hardly notice the lack of grain-based flour in these!

You can certainly substitute the blueberries with a different berry – blackberries or raspberries perhaps? I just suggest adding another 1/2 tbsp or so of honey if you do, as those berries are more tart than blueberries. And while we’re at it I’ll share my secret – the first 8 ingredients make up the base for all of my muffins. Yup. All of them. I just sub the blueberries with whatever sounds good – pumpkin, apples, peaches, mango, chocolate chips – you name it! I will then alter the spices a bit depending on what I’m using – for example, I’ll add cinnamon and clove if I’m using pumpkin… I’ll add 1 tsp coconut extract if I’m using mango… You get the idea!

So, make these! Have some fun! Have them for your kids as a clean eating after school snack or grab-and-go breakfast! They will love them!

Grain Free Blueberry Muffins

Makes 10 muffins

Ingredients:

  • ½ cup coconut flour
  • ½ cup almond flour
  • ½ tsp sea salt
  • ½ tsp baking soda
  • 6 cage free eggs
  • ¼ cup raw, local honey
  • ⅓ cup coconut oil, melted
  • 1 tbsp vanilla extract
  • 1 ½ cups blueberries, fresh or frozen
  • zest and juice of ½ lemon

Directions:

  • Preheat oven to 350 degrees F.
  • In a small bowl, combine almond flour, coconut flour, salt and baking soda.
  • In a large bowl, combine eggs, honey, coconut oil and vanilla and blend well with a hand blender
  • Mix dry ingredients into wet, blending with a hand mixer
  • Place blueberries in and top with lemon zest and juice. Gently fold into the batter.
  • Place batter into a paper lined 12-cup muffin pan.
  • Bake for 20-25 minutes.
  • Cool and serve or store in an airtight container on the counter for up to 2 days, in the fridge for up to 1 week or in the freezer for up to 3 months.

 

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Instructions
  1. Preheat oven to 350 degrees F.
  2. In a small bowl, combine almond flour, coconut flour, salt and baking soda.
  3. In a large bowl, combine eggs, honey, coconut oil and vanilla and blend well with a hand blender
  4. Mix dry ingredients into wet, blending with a hand mixer
  5. Place blueberries in and top with lemon zest and juice. Gently fold into the batter.
  6. Place batter into a paper lined 12 cup muffin pan.
  7. Bake for 20-25 minutes.
  8. Cool and serve or store in an airtight container on the counter for up to 2 days, in the fridge for up to 1 week or in the freezer for up to 3 months.
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Mindset & Meditation: Morning Ritual

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Starting your day with a positive uplifting mindfulness practice can be a game changer in your ability to process the rest of the day in a calm & responsive vs. quick tempered & reactive way. This mediation called “Morning Ritual” is my all time favorite. I have easily listened to it over 200 times in the last year. If you have not yet tried Insight Timer, I highly suggest you download the app and give this guided 10 minute meditation a try. I guarantee it will put you in a better, happier, focused, & peaceful state of mind.