Welcome 2013! As another year comes to a close, I’ve been thinking a lot about this site and what I can do in the new year to to make it a bit better. While I love sharing my recipe and nutrition thoughts, I feel as I am in a bit of a rut. I want to keep this site moving and I thought it would be fun to incorporate more challenges and projects.

That being said,  I am so excited to announce my first project for this blog: DK’s Virtual Run Club. Whether you are a novice or marathoner, this running club is for you. For the next 12 weeks we will be discussing how to develop a running program, proper form, what to eat before and after a run, clothes, music, exercises and so much more!

Are you in?

This series will run every Thursday, starting today! I’ll also be posting workouts on facebook & twitter so make sure you are following! While this series will focus on running, you can adapt most of these strategies to whatever exercise is preferable to you: walking, swimming, biking, it ALL works.

Let’s start at the beginning, the very beginning. When I train new clients, many of them complain that they hate running. It’s too hard, too intense, whatever. I get it, running is not for everyone (see above) but the hatred could also stem from poor form. Improper form makes running more strenuous on your body, and therefore a lot less enjoyable. Proper form can help you run faster and reduce risk of injury.

Form Check:

✓ Look in front of you, not at your feet. Your gaze should be 15-20 feet ahead of you, anticipating where you are going and avoiding tripping on anything in front of you.

✓ Your toes, knees, and hips should all be in alignment, and that starts with feet pointed straight ahead, not turned out to either side.

✓ Imagine your foot divided in three: your heel, the middle, and your toes. Practice landing in the middle of your foot, not on your heels and toes. Most beginners tend to put too much emphasis on landing on their toes, which can overwork your calves and create shin-splits.

✓ Relax your arms and hands. Clenching your fists leads to tension in your arms, neck and shoulders. Keep arms where the naturally fall, about waist level. Any higher and you might feel tension in your shoulders.

✓ Maintain a neutral spine & pelvis. Keep your head up and shoulders level. As we tire, we tend to slouch over and curl our shoulders into our chest. This can lead to unnecessary neck & lower-back pain.

✓ Keep your stride low to the ground to avoid bouncing. The higher you lift your legs off the ground, the more shock delivered to your joints. Take short, light steps, like a shuffle.

I know it seems like a lot of steps, but making sure you have proper form is crucial to enjoying any type of workout program. Practice good form and eventually it will come naturally.

Now that we’ve got proper form down, let’s work on goals. What do YOU want out of this? If you’ve been running for a while, is there an upcoming race you’d like to enter? Setting a specific mileage goal can be a great way to motivate you and increase your endurance. Maybe you’d like to increase your speed?

My goal? I admit, I am selfishly doing this to get back into running myself. Since I teach a lot of group exercise, I don’t get as much me-workouts as I’d like. Running is as much of a mental workout for me as a physical one. It’s where I can be alone with my thoughts and plan out my goals. In fact- it’s where I got the idea for this project. I don’t have a specific mileage in mind, but I would like to start training for more 1/2 marathons. I’ll be honest. I’ve never been particularly jazzed about the idea of running 26.2 miles, I’ll leave that to the BLs of the world. I do love the thrill of a 1/2 marathon though and will be focusing on more long distance runs, more often.

If your new or somewhat new to a running program, what would you like to accomplish? Running a mile without stopping to walk? Training for your first 5K? Maybe it’s just increasing the frequency that you exercise, like me.

Whatever it may be, take a moment and think about your intention. That will help guide you as we tackle each week.

To help you get started, I’ve put together some basic training programs for running a mile, 5K, ½ marathon, and a marathon. These are only meant to serve as a guide, feel free to adapt them for what you need. You can add or take away as you see fit.

Let’s help motivate each other! What are your goals? Comment below! What would you like to see featured during the next 12 weeks? Let me know!

Master the Mile

Beginners 5K running program

Beginners ½ marathon program 

Intermediate/Advance 1/2 marathon program 

Beginners Marathon program

Intermediate/Advanced Marathon program

Ready, Set, Let’s Go

As another (another!?) year comes to a close, it’s always nice to do a bit of reflecting.

2012 was a great year for me. Between moving to a new condo last winter, job promotion in the summer, collaborations and projects with DK, and traveling the country, it was a whirlwind.

I remember my mom used to always remark how fast life goes by when you are older. Only in the last few years have I realized how right she was, and how much I wish that time moved a little slower.

Do you make goals for the upcoming year? I’m not a huge fan of resolutions but I do appreciate setting new goals and plans for yourself. One of mine is to really get more into blogging, creating new recipes, posting exercise videos, and improving my photography.

While it’s not always easy balancing this with my demanding private practice & full-time job, this project brings me so, so much enjoyment and a way to connect with fellow foodies. To all you loyal followers & friends, thanks for continued support over this past year.

With that, here are my favorite recipes from 2012- some mine and others from my favorite veggie blogs.

Eggplant Pesto Stack

One of my favorite recipes this year, I ended up making it for lunch on Christmas Eve to share with my family. I know eggplant isn’t in season but I couldn’t help it. If you haven’t tried it yet it’s really, really, really good

Chipotle Black Bean Soup

Smoky, hearty black bean soup with a hint of chipotle peppers. Great as a chili or spooned over chips for Nachos.

Smoky Butternut Squash Mac and Cheese

It wouldn’t be an official roundup if I didn’t include a pasta or some type of macaroni and cheese. If you read this blog you know how much I love creamy pastas, especially mac and cheese. I am well aware that my favorite food is the same as most 5 year olds. At least this one has butternut squash, upping both the vitamin A and fiber content. It’s almost health food right?
Recipe and Photo Source: Manifest Vegan

Apple Pie Oatmeal

I have a whole new appreciation for oatmeal after making this. It’s quickly becoming my favorite weekend breakfast!

Herbed Cashew Cheese

2012 also marked my love affair with cashew cheese. Yes, you can by it in the store but c’mon- those small tubs are $6 a pop. I can eat an entire one in a few days- (or a few hours if I have an open bottle of wine and some crusty french bread. Sad but true.) I’ve tried a lot of different variations, but this one is my favorite. The pro biotic addition is necessary and changes the recipe completely.
Photo Credit: Cest La Vegan
Recipe: The Conscious Cook

Wishing you a happy end to 2012 and a merry 2013!