Category

Community Leaders

Train With Grains Recipe: No Sweat Apple Crisp

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments
Train With Grains Recipe: No Sweat Apple Crisp by Andrew Chak

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. This week Andrew Chak shares a healthy and delicous post-run treat to warm you up after a cool fall run. Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

As runners, we often work up enough sweat on our own so it’s great to find solutions that make the other parts of our lives just a little bit easier. When it comes to a nutritious snack, I’m thankful for what my wife can whip up to feed a hungry marathoner and three growing boys.

Over the years, she has made us a dish of “no sweat apple crisp” that has the taste of apple pie with much less effort. Feel free to adjust the sugar content to your liking. Enjoy!

Ingredients

  • 5 cups of apples – washed, peeled and 4-Mixed Ingredientssliced
  • 2 tbsp. brown sugar to coat the apples
  • 1/2 cup brown sugar for the crisp
  • 1/2 cup rolled oats
  • 1/4 cup all-purpose flour
  • 1/2 tsp. cinnamon
  • 1 tbsp. of crunchy flax cereal for some extra oomph in the crisp
  • 1/3 cup butter – softened

Instructions

  1. Preheat the oven to 350°F.
  2. Place the sliced apples into a baking dish. Add 2 tbsp. brown sugar and mix with the apples to coat them.
  3. Pour the brown sugar, rolled oats, all-purpose flour, cinnamon, and crunch flax cereal into a mixing bowl. Grab a fork and imagine yourself doing track repeats in the bowl as you mix the ingredients together.
  4. Mix in the softened butter until it is nice and crumbly.
  5. Sprinkle the crumbly mix over the apples.
  6. Bake uncovered for 30 minutes or until the fruit is tender.
  7. Fight every urge to start munching down the crumble until it at least cools down a bit.

8-The Finished Product


* Just TWO weeks left to WIN!
Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack! We’re choosing one winner every week until STWM!

Train With Grains Recipe: No Guilt Granola

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: No Guilt Granola.  By CRS Community Leader Jean-Paul Bedard.

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. For today’s recipe Jean-Paul Bedard, who will be running the Triple Scotiabank Toronto Waterfront Marathon on October 18th, shares his recipe for Guilt-Free Granola! Take it from someone who runs 200km per week, this is the stuff runner’s dreams are made of! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50! 

As an ultra runner, I typically log 200 km a week.  Needless to say, I’m always hungry, but more importantly, I’m looking for healthy snack options.  My nutritionist friend, Lucia, sent me a granola recipe last year, and I thought I would share my amended version of that recipe.

My wife and I love this granola so much that I usually make it twice a week.  As an added benefit, you won’t believe how amazing your house smells when this is in the oven!

No Guilt Granola

Dry Ingredients:

3 ½ cups large flake oats (do not use quick JP Train With Grains Blog 1oats)

¾ cup coarsely chopped almonds

¾ cup coarsely chopped walnuts

1 cup unsweetened coconut flakes

1 ¼ cup dried cranberries (preferably unsweetened or reduced sugar)

½ cup coarsely chopped pumpkin seeds

1 tbsp. cinnamon

½ tsp. sea salt

Wet Ingredients:

½ cup water

½ cup maple syrup

1 tsp. pure vanilla extract

2 tbsp. olive oil

2 tbsp. coconut oil

Preparation:

  1. Preheat oven to 200 degrees Fahrenheit (If possible, set your oven to ‘convection’ mode.)
  1. In a large bowl, combine dry ingredients and give them a good stir.
  1. Bring the water to a boil, and stir in the remaining wet ingredients. Whisk together until blended.
  1. Poor the liquid ingredients over the dry ingredients and stir thoroughly until the oat mixture is well coated.
  1. Line a baking sheet with parchment paper and spread out granola mixture evenly on the baking sheet.
  1. Place in the oven and cook for approximately 2 ½ hours. Using a wooden spoon, turn over the granola on the baking sheet every 15 or 20 minutes while it is baking.  This is a key step to help dry out the granola and prevent it from burning.
  1. Let granola stand for an hour or so before placing it into an airtight container.

JP Train With Grains Blog 2

When I need a protein kick, I spoon about ½ a cup of granola over some Greek yogurt.  In the evening when I’m looking to satisfy my sweet tooth, I take a ½ cup of dry granola and mix in a few (and I’m not going to tell you how many) dark chocolate chips… Trust me… It’s better, and healthier, than any cookie!

* Share your favourite pre or post run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a $50 “Good In Every Grain” prize pack! We’re choosing one winner every week until STWM!  

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Oven “Fried” Baked Chicken with Spinach and Quinoa Salad
By CRS Community Leader JP Hernandez

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is an easy to make post-run meal from JP Hernandez. Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

My schedule is busy, to say the least – I work both a full-time job and a part-time job, while logging 60-75 kilometres per week to prepare for the Scotiabank Toronto Waterfront Marathon. Needless to say, there isn’t a lot of time to cook every single night. But I’m not letting that stop me from making sure I eat something healthy and delicious after a tough training run. After all, eating the right foods for fuel and recovery is arguably the most important piece of any training cycle. What you put into your body truly dictates how much energy you’ll have during a run.

I go big on protein when I’m refueling after a run, and one of my favourite dishes to make is on a Sunday night is this recipe. My mother use to make this chicken using corn flakes, to give it a crunchy “fried” taste without all the extra calories. I like to pair this dish with a quinoa and spinach salad, topped with honey roasted sunflower seeds to add a bit more protein. I complete the dish with cooked basmati rice.

Oven “Fried” Baked Chicken JP Blog Good In Grain

  • 4 medium bone-in skinless chicken breasts
  • 2 1/2 corn flakes
  • 2 tsp sea salt
  • 1/2 tsp All Purpose Seasoning
  • 1/2 tsp fresh black pepper
  • 4 eggs
  • Oil spray

Preheat oven to 400°. Line a baking sheet with foil and set a rack above (putting the chicken pieces on a rack above foiled baking sheets is key to getting the chicken crispy. Spray rack with oil. 

Crush corn flakes cereal in a food processor or chopper. In a bowl mix crushed corn flakes with sea salt, all purpose seasoning and black pepper. Place in a shallow dish or ziplock bag and combine/shake.

In a separate medium sized bowl, beat eggs together for 2 minutes. Using a cooking brush, brush egg mixture onto chicken then coat chicken with crushed cereal mix. Place chicken on wire rack and spray with oil. Bake 35-40 minutes. Serve with a spinach and quinoa salad topped with your favourite dressing!

After a 30k training run this meal pairs perfectly with Netflix!

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN a $50 “Good In Every Grain” Prize Pack! 

Train With Grains Recipe: Wheat Berry Salad

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

Train With Grains Recipe: Wheat Berry Salad.
By CRS Community Leader Jodi Lewchuk 

This year we’re teaming up with the Grain Farmers of Ontario to bring you the best pre and post-run recipes to fuel your marathon training! Each week we’ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. Today’s recipe is a delicious Wheat Berry Salad from Jodi Lewchuk that you can make ahead so it’s ready as soon as you finish your run! Do you have a recipe you’d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a “Good in Every Grain” Prize Pack valued at $50!

Jodi Wheat BerryFor me, after my Sunday long run, the key is to have foodstuffs prepared and ready to go when the ravenous hunger hits post-shower. I often cook up a big pot of grain on the weekend (e.g., rice, barley, pearled wheat) to have on hand during the week to make salads with, serve on the side with stirfries, or toss into a pot of soup. This means it’s easy to pull together a filling, nutritious meal to replace all the fuel I burn laying down kilometre after kilometre early on Sunday mornings. One of my favourite bases for substantial meal salads is wheat berries, or pearled wheat. When cooked it has an almost nutty flavour and is wonderfully chewy. It also pairs well with just about anything you can dream up to top it with. Besides being delicious and versatile, this particular grain also reminds me of my family heritage, as my great-great grandparents farmed wheat when they arrived in Canada. If you can’t find pearled wheat, pearled barley works just as well.

For the dressing:

1 Tablespoon Dijon mustard

2 teaspoons red wine vinegar

6 teaspoons extra virgin olive oil

Sea salt and freshly ground black pepper to taste

Combine all ingredients in a small mixing bowl and whisk until emulsified.

For the salad and assembly:

2 cups cooked pearled wheat or pearled barley (cooked according to package directions), cooled

6 leaves kale, cut into ribbons

1/3 cup can rosebud beets, diced

1/3 cup feta cheese, crumbled

1/3 cup shelled walnuts

1/3 cup raw pepitas (pumpkin seeds)Jodi Wheat Berry 2

Place cooked pearled wheat in a large bowl, pour over the dressing, and mix well. Arrange the kale, beets, feta cheese, walnuts, and pepitas in stripes on top of the dressed wheat to create a pinwheel effect, or simply stir all ingredients together.

Serves 1 very hungry post-long-run runner

*Share your favourite pre or post-run snack or meal on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to WIN 1 of 4 entries to the Scotiabank Toronto Waterfront Marathon! Contest open until August 14th.

5 Great Reasons to Sign-Up for the Oasis ZooRun 10k!

By | Community Leaders, Oasis ZooRun | No Comments

TORONTO August 2nd 2015. CRS Community Leader Heather Gardner  is a marathon runner, indoor cycling coach, yoga teacher, and triathlete. Inspired by her friend and mentor Kim Agostino, Heather first laced up her runners after a change in career put her momentarily behind a desk. Running highlights for Heather include racing her first marathon in NYC in 2010, racing her first 70.3 Ironman in Muskoka in 2014, and the Canada Running Series ZooRun, every year because it’s such a fun race! Heather is the founder of Tribe Fitness, a Toronto fitness community sweating for social good, and enjoys supporting runners, yogis, and cyclists of every level set and rock their fitness goals. Connect with Heather on Twitter, Instagram, and her blog.

5 Great Reasons to Sign-Up for the Oasis ZooRun 10k! By Heather Gardner. 

The Canada Running Series Oasis ZooRun 10k was my gateway into the Toronto road racing scene. With just over 3,000 runners it’s offers a small but electric energy, perfect for those looking for their first race, or those prepped for a personal best. When asked to recommend a race to a new runner, or to a family looking to run together and have fun, the CRS Oasis ZooRun is it.

Here are my top 5 reasons why you should race the Oasis ZooRun 10k.

Heather ZooRun1. A Party Atmosphere. 

Although the Oasis ZooRun is a smaller race than most of the CRS events in Toronto, the atmosphere at the Toronto Zoo is electric. Live music will motivate you along the winding course, and the spectators will cheer your loud on your way. In the few places where humans aren’t permitted, you’re surrounded by the awesome sights and sounds of the wildlife, it’s the perfect running party.

2. It’s A Knock out Race for New Runners. 

At Tribe we often use the Oasis Zoo Run as our “My First Race” Run Clinic goal race for our learn-to-run team. While the course does offer some small rolling hills, the zoo terrain is very accessible for new runners, with lots of excitement to push you through. This smaller race is well marked, with many volunteers, has multiple aid stations, and is the perfect place to win your first finishers medal. Check out our Tribe Fitness ZooRun Facebook Album to see what kind of fun we had last year!

 3. Great for Groups.  

With a spacious starting line and finishing area, the ZooRun is a great place to run with a group. Whether you choose to stick together or venture off searching out your personal bests, the winding course gives you plenty of opportunity to see your friends and get powered up by high fives.

4. Run Like an Animal!

While running among the animals, why not dress like one too? No doubt, you’ll see many runners dressed like cheetahs, tigers, and even flamingos, so why not join in the fun! Canada Running Series hosts an official costume contest (with prizes!) at 11:45am at the main stage in the post-race party site, so make sure you stick around to show off your wild side!

5. It’s at the Toronto Zoo!  

Sure, this is an obvious one, but where else can you run alongside the wild life, catch a glimpse of the neon pink flamingos, see towering giraffes, and sprint past the elephants. Not only do you get to run here, but your race entry includes free admission and your spectators can join to watch you on route and for post-race fun for half price!

I hope you’ll join me on Saturday September 12th to run with the animals at the Oasis ZooRun 10k! This race is over 90% sold, so if you want to join in the fun, don’t delay! Register today at http://zoorun.ca .

 

Runner Aiming For Triple Toronto Waterfront Marathon. By Paul Gains

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

_NGE0247-B&WJust before midnight on Saturday October 17 Jean Paul Bedard – JP to his friends – will toe a the starting line outside Toronto’s University Avenue courthouse and run two circuits of the Scotiabank Toronto Waterfront Marathon.

If he has timed it just right he will have thirty to forty minutes rest before joining 18,000+ other runners – who will raise $4 million for local charities – as the official IAAF Gold Label Race begins. By the end of the day he will have run a triple Waterfront marathon – a whopping total of 126.6 kilometres!

The 49 year old has battled demons in the past including alcohol and drug addiction, suicide attempts and depression. He has overcome much but there is nothing crazy about this incredible physical challenge.

“The first thing in this is an awareness campaign,” Bedard says. “I am almost 50, I am a recovering alcoholic and addict, I have been sober for a little over 18 years. I spent a lot of time beating myself up with different substances kind of masking what was going on inside.

“About two months before the Boston marathon in 2013 I finally disclosed to my wife and adult son, who was 23 at the time, that I am the survivor of childhood sexual abuse and rape.”

Bedard ran a little over three hours for the Boston marathon that year – he has a personal best of 2:57 – and admits that he was an emotional wreck as he tried to come to terms with having shared his past. Midway through the race he broke down crying and hyperventilating. Nevertheless he completed the race. After showering and changing at the hotel he and his wife walked out onto the marathon course. That was when the terrorist bombs exploded.

The whole experience proved overwhelming and he reckons he was suffering Post Traumatic Stress Syndrome. But with his family’s support he entered a treatment program at The Gatehouse which helped him and helps other adult survivors of childhood sexual abuse. The impact of the treatment was enormous.

“I got my life back,” he declares. “For such a long time running _NGE0666was a kind of escape, running away from myself, turning off my brain all that stuff but, through this program, I started looking at running as a way to kind of run back into myself and come to terms with all of these things in me. It became almost a spiritual practice.

“And I was so grateful to the program at Gatehouse, how much everyone there had helped me. I decided I would go back to Boston the following year and try to raise money for the Centre and, also, raise a little bit of awareness for childhood sexual abuse especially. There are very few male advocates out there. I got in touch with (retired NHL star and victim of sexual abuse) Theo Fleury and asked for help and he has been instrumental in helping me find resources.”

Returning to Boston in 2014 he decided he would do a ‘double marathon’ setting out from Boston in the reverse direction to meet up with the official entrants in time for the official start. The logistics were quite complicated. Security had been enhanced a year after the bombing but in the end he raised more than $25,000 for The Gatehouse.

The idea of doing a triple Toronto originated during a conversation he had with Scotiabank Toronto Waterfront Marathon race director Alan Brookes.

“I have an affinity to the Canada Running Series and to Alan,” Bedard explains. “I have run this marathon 10 times, this will be my 11th, 12th and 13th time running STWM. Alan is like the race ambassador. He is not in it for the cash he is in it for the love of the sport. He said ‘JP it’s great what you did in Boston but it’s going to be hard to outdo that.’ That was the genesis of the triple Toronto. I am not sure what happens next year!”

Bedard laughs as he relates this tale. Formerly a school teacher he is now a full time writer with a book coming out next Spring called ‘Running Into Yourself.” It deals with the subject of running to combat depression, anxiety and traumatic events. In a typical week he puts in roughly 200 kilometres. Thankfully he has a shoe sponsor as he goes through a pair of shoes every three to four weeks.

At this point he is still sorting through logistics for the Waterfront Marathon. His wife will likely accompany him in the car during the first two loops and he expects three or four ultramarathoners he’s enlisted will jump in and out at various points.

Bedard is not fundraising this time. He says you can only go to the well so often. Keeping the topic of rape and sexual abuse at the forefront is his aim especially since more than a dozen women have come forward accusing former CBC personality, Jian Ghomeshi, of assault.

“I have also been associating with these two twitter campaigns,” Bedard says, “one of those broke just after the Jian Ghomeshi scandal, the #BeenRapedNeverReported  campaign and also the (Kathleen) Wynne government’s #ItsNeverOkay.

“I was the victim of sexual abuse by a hockey coach when I was younger but I was also raped in a ravine by two men when I was 12 years old.  I have never told my story. So part of it is to run and keep this story front and centre. Leading up to the Jian Ghomeshi trial it’s important to keep it out there.”

Committed to marathon running, Bedard says he runs ten to twelve marathons a year mostly in the 3:10 – 3:15  range. For the triple Toronto he will scale back his pace to ensure he can cover this massive distance.

“I would like to target each of those first two marathons around 4 and a half hours, somewhere around that,” he declares. The time does not matter in any case.

_NGE0293“I think the three things I would like to accomplish are number one, keeping the conversation toward sexual violence in our community at the forefront, because I think we are at the turning point where we will see change in that dialogue. The second thing would be just to show the resiliency of being able to overcome the trauma and challenges in our life. I would like to show that despite the trauma I went through in my childhood, the addictions and depression and suicide attempts and all of that, I am still going.

“And I think the third element would be just to kind of show just how community building running is, and choosing the Scotiabank Toronto Waterfront Marathon was the perfect vehicle for that. I think that is everything that race embodies.”

-30-

To join JP on the Start Line, register for Scotiabank Toronto Waterfront Marathon at www.stwm.ca

 

Opening My Heart to Boston

By | Community Leaders, Scotiabank Toronto Waterfront Marathon | No Comments

By CRS Community Leader Jodi Lewchuk

Jodi CRS Gear“Let it give your feet wings,” she said, and smiled.

In desperation, with about a month left in my training schedule for my first Boston Marathon, I was sitting across from someone I hoped could help me release the load I was carrying in my heart. It was weighing me down.

I mean that figuratively, of course, but as I entered the final days of preparation for the Holy Grail of marathons for endurance runners, I knew something wasn’t right. Something was holding me back. Running itself had told me so.

Oh, sure. Toronto has just experienced its coldest winter on record, which made for some of the most challenging training I’ve done in the three years since I’ve taken up distance running seriously. But I’ve run in frigid weather conditions before, and it didn’t slow me. In fact, it had made me stronger and faster. This time, something was different. Something was off. Something was wrong.

My coach had put together a plan for Boston that would stretch me in ways I hadn’t been stretched before, but nothing she asked me to do was beyond my potential. The time goal we set for the 20 April 2015 race was tough. But it wasn’t impossible. And yet the harder I worked to fulfill that potential, the farther away the target seemed. I was defeated by tempo runs. My finishing kick was often nowhere to be found. Worst of all, on Sunday long runs, which I usually look forward to, I would be labouring along, feeling like I was giving everything I had, only to look down at my watch and see a pace time that was at least 30 to 40 seconds slower than my usual “autopilot” speed.

Running, which for so long had been my place of refuge and strength and achievement, suddenly felt like the enemy.

For anyone not familiar with my story, I took up distance running after the end of a long-term relationship. I ran my way back to myself during that time, and discovered running was the perfect metaphor for life: both joy and pain are temporary, and if you keep running, keep pushing, keep believing, you always end up somewhere – often a place better than you ever imagined. I qualified for Boston in my first marathon the year I turned 40, and I saw my race times improve each and every time I toed the line. Running became my wellspring of confidence.

And so it shook me in a very deep place when that confidence was stripped away as I battled each and every workout on the road to Boston. I thought about scaling back my time goal. I thought about not going to Boston at all. I thought about quitting running altogether.

It took time, but I eventually realized that running Jodie's Shoeshadn’t turned on me. It wasn’t trying to trip me up. Running was trying to tell me something. Running was trying to save me.

When you are the fittest you’ve ever been and there’s no medical reason for running slower than you did when you first started, it’s time to look elsewhere for answers. It’s time to look within.

If you ask me what my biggest strength is as a runner, I’ll tell you it’s my heart. There’s no doubt that I’ve conditioned my body to be lean and strong. I’ve also got an iron will. But I truly believe it’s my heart that propels me. It’s big and it’s deep, and when it decides to open to something — or someone — it does so wholly and fully and unabashedly. It flings open with abandon.

I can’t imagine living my life any other way; facing each day with such an open heart brings great rewards. It can also bring great heartache. And that’s precisely where I found myself as I entered the homestretch of my training for the 2015 Boston Marathon: bogged down in a heavy heart that was dragging my mind, and my legs, down with it.

Thus my plea to the person I entrusted with helping me release my burden. I told her I would do whatever was needed to leave it behind and move on. Her advice took me by surprise.

“Why would you want to leave something so special behind?” she asked me. “Wouldn’t it be better to find a place where its magic can always exist within you, inspire you, and open other doors? It doesn’t have to be a weight. Open your heart to it, and let it give your feet wings.”

It’s amazing what a different perspective will do. Carrying a memory wasn’t a problem; I just needed to carry the right parts of it in the right way.

The difference in my running was almost immediate. It’s like my legs woke up. I watched my pace times speed up run by run. I hadn’t left anything behind, and yet I felt lighter. I nailed my first tempo run. Going long started to feel fun again. And for the first time in the training cycle, I began to feel genuine excitement about lining up in Hopkinton for the race into downtown Boston.

All it took was someone to remind me of my own motto: “Head up. Heart open. Run.” Sometimes we say things and forget what they truly mean. But on the morning of the 119th Boston Marathon, I will open my heart with purpose. I will be grateful for everything that got me to the most legendary marathon there is — joy, tears, elation, pain, hills, valleys. I will be grateful to carry a memory that reminds me what it feels like to soar. I will fling my heart wide open and I will run where it leads me, fast or slow or somewhere in between, to Boylston Street and beyond.

It will be magic.

Power Up Your Run

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

It’s OK if you can’t touch your toes.

Yoga can benefit athletes physically as it builds strength, endurance, stamina, and increases flexibility. It also teaches you to breathe more efficiently, improves mental focus, and can help you stay calm and centered during challenging situations. When you practice yoga, you are in a space where you are practicing postures and being encouraged to drop the performance based process. This can help relieve stress and anxiety and help relax your body in the moment.

It can also be translated to a great cross training tool for runners. During your training for the Modo 8k, you can incorporate these postures into your training program. You will experience a steady development of strength that will last your entire life. Remember: strong flexible muscles can help maintain a healthy, less injury prone body and a relaxed mind.

03-09-yoga-lungeHigh Lunge

Stack the right knee over the right ankle and walk the left foot behind you. Lift high onto the ball of the foot. Press your inner left knee up and engage the thigh muscle. Keep bending the right knee until the right thigh is parallel to the floor. Push into both feet and lengthen the upper body. To challenge yourself, slowly lower the back knee to the floor 5-10 times to strengthen your legs. Keep the abdomen lifted and engaged the whole time. Breathe slowly and evenly.
Opens the hips and groin, strengthens the lower body and improves balance and stability.

03-09-yoga-warriorWarrior Two

Stand with feet below the wrists. Turn the right foot out so it lines up with the center ankle, center knee and hip. Bend your right knee until the thigh is parallel to the floor. Push strongly through the left leg and the outer edge of the left foot. Keep your spine centered lift your chest and engage your abdonminals. Extend through both arms and breathe evenly. Take 10-15 breaths on each side.
Opens the hips and groin, strengthens the whole body, improves balance, and stabilizes the hips and pelvis.

03-09-yoga-plankPlank

Place forearms on the floor. Stack your shoulders over your elbows and walk your knees back until your hips are in line with your shoulders. Lift your knees off the floor with toes tucked under. Lift inner knees and engage thigh muscles. Keep abdominal muscles engaged and front ribs lifted in. Keep a long, toned upper torso. Breathe slowly and evenly. Stay as long as you can keep breath even and proper alignment. To modify place knees to the floor.
Strengthens the whole body, builds endurance and stamina.

03-09-yoga-treeTree Pose

Standing on the right foot, lift the left foot and place it on your inner shin or thigh (not on the inner knee). Push strongly through the standing foot and engage the right thigh muscle. Lengthen your tailbone and lift the abdomen. Keep the hips aligned. Lengthen and lift the spine and chest. Extend the arms up over your head and balance for 10-15 breaths.
Strengthens the lower body and opens the hips. Improves balance and coordination. This pose leaves you in a state of rejuvenation.

Outrun Winter.

By | Community Leaders, Harry's Spring Run-Off | No Comments

TORONTO March 8th 2015. Community Leader Christa Davidson added running back into her life in 2011 as an outlet to heal from alcohol addiction. She credits running and the social media community as major supportive factors in her recovery. Christa values the connections and experiences that have graced her life because of running. She also loves to write and sometimes her work can be found at iRun magazine. Connect with Christa on Twitter and Instagram.

Outrun Winter. By Christa Davidson.

Each day the mercury taunts us with another day of sub-zero temperatures, it is hard to imagine that in a matter of weeks our weather conditions will take a turn and we will tuck winter away for another year.

Those sunshiny, warm spring days are within reach even as the harshness of winter seems relentless. For now, just hang on. We have made it this far, in what some are calling the coldest winter in memory and, as runners we can handle adversity, so this too, we can survive.

Think of this last stretch of winter like your final 2 sets of repeats or like the last 2 kilometers of a race. The end is within reach, even if we can’t see it, we know it is there. When you begin to feel the end is near, what happens? You get a little kick to your step; your mind says ‘Yes I Can’ and you begin to realize that you have done something great. This is where you get the last bit of energy and drive to make it to the end even when you are beaten down. You straighten up, your legs start to turn over and maybe you crack a smile.

You are outrunning winter and guess what? Winter will eventually fold up like a tent and be run out of town, but you won’t. Do not give winter another ounce of your disdain, instead think of where you are headed; warm breezes, singing birds, early sunrises and the sound of your feet on bare roads.

As we run from winter, we run towards spring. When we think of spring, we get the itch to perform. Where do we perform best; the race course, of course! No matter what your ability or pace, nothing fills you up with pride and inspiration like being around other runners who are ready to run. Where there are runners, there is electricity in the air and you cannot buy that feeling in any back alley or bar. This is a great way to celebrate and embrace spring. It’s also a time to re-commit to your running goals because for many, spring is a new beginning; inspiration for a fresh start.

A great place to say goodbye to winter and hello to spring is at Harry’s Spring Run-Off 8K & 5K!  On Saturday April 4th, runners will work their way through High Park, surrounded by singing birds and trees that are coming back to life. This is a chance to congregate with other runners who are soaking in the signs of spring, as well as an opportunity to do something to help Conquer Prostate Cancer in our lifetime. 

If you’re running, you can come decked out in your finest suit and participate in the “Best Dressed Contest.” Need some fashion inspiration? Check out Canada Running Series’ list of “The Top 10 Most Stylish Runners of Harry’s Spring Run-Off.” If you’re coming out to cheer, you can join the “#KillTheHill Ultimate Cheer Station” with Tribe Fitness and cheer on your favourite runner as they make their way up Spring Road Hill in the final stretch of the race! Come out and join us in welcoming a new season of training and racing and don’t forget your running shoes and cowbells.

Register to run Harry’s Spring Run-Off. 

Creative Fueling

By | Community Leaders, Modo Spring Run-Off 8k | No Comments
by Katherine Moore (@RunningIntoYoga)

Staying hydrated and fueled properly before, during, and after a hard training session is necessary. It also helps you to recover and get the most out of your race preparation. With the Modo 8k coming up its good to have a few fueling options so you can stay motivated and healthy.

Food is fuel so it is important to eat before and after your runs. It is best to eat 1-2 hours before your run and have a recovery drink immediately after your run. After your run the muscle glycogen stores are low; it’s important to eat/drink right away to replenish your muscles so it does not effect your next run. Experiment to find out what foods and drinks work best for you and fuel your runs. Here are a few ideas for your next run.

Oatmeal – Pre or Post Run

Make it with milk or almond milk to add protein, top with berries and nuts or nut butter.

Chia Pudding (shown above) – Post Run

Chia has many health benefits and the minerals found in it can help with recovery.  Add 1 cup of milk (almond, coconut or reg) 3 tbsp chia, 1 tbsp Honey.  Shake in a jar and let sit for 1 hour.

Coconut Water – Pre or Post Run

It has fewer calories, less sodium, and more potassium than the average sports drink.

Beet Blueberry Smoothie – Post Run

Blend together a frozen banana, frozen blueberries, cooked beets, almond butter, ginger, almond milk, and coconut water.

Acai Berry Smoothie – Post Run

Blend together frozen acai smoothie pack, banana, 2 dates, Vega Recovery, and coconut water.

02-19-smoothieGreen Smoothie – Post Run

Blend together avocado, spinach, frozen strawberry, coconut water, your favourite protein powder, almond milk, and cinnamon.