five reasons to go raw

1. energy that keeps me going and going
Adding more raw to my plate means that I am eating live energy! What that gives me is a wonderful sense of wellbeing that has me jump out of bed everyday. In fact because I have been eating this way for a while now, I am now a very enthusiastic long distance runner. (Yes, it gives you that much energy)

2. good for you food that tastes good
It tastes so good. Mother nature was not messing around when she decided to create her menu. The flavours of organic, seasonal fruits and vegetables are truly sublime. No additives or flavour enhancers are needed. Every fruit or vegetable, nut or seed has a very distinct flavor and texture to appreciate.

3. it's quick and easy
It is so quick. I use a blender, a food processor and a knife to create my recipes. I want them to be flavour filled and look great but I also want them to be quick and easy.

4. keeps me feeling young
As a woman of 38, I feel younger than I ever did at 18. Eating greens keeps you young and eating spinach is so much cheaper than Botox!

5. i found my calling
Being a raw foods presenter and chef is such a fulfilling calling. To be able to share the power of raw foods in a way that people respond to and knowing it makes a huge difference to people lives is very rewarding. It transforms not just how they feel but how they look at themselves and the world.

get hooked on raw with 'lulu lifts'

Easy to make, Kemi designed these little energy balls just for us! They’re the perfect firecracker-of-a-snack when you’re feeling the need for a little pick-me-up.

lulu lifts
• ½ cup cacao
• ½ cup brazil nuts
• ½ cup almonds
• ½ cup raisins
• 3 tbsp raw honey
• 2 tbsp flaxseeds
• a splash of vanilla extract
• water to bind

Place all ingredients (except raisins and water) into a food processor and process until combined. Slowly add water to bind the mixture. Fold in the raisons then roll into balls and refrigerate or freeze.

[Kemi’s note: Cacao is a natural stimulant. Because of this you may want to avoid giving it to children. You can replace it with natural cocoa powder or carob. You may want to add a little more honey if you use carob.]

Want more raw in your life? Check out Kemi’s Raw Kitchen for some serious foodspiration!

Imagine waking up one day and finally paying attention to that voice in your head that’s been telling you “this isn’t right”. After a stressful eleven years in the finance industry, Lincoln Square store educator, Jill, called it quits on her 9-5 to pursue a healthier and happier life. Watch her video and read on to learn a little more about this inspiring gal.

I highly recommend Hal Higdon's book for first time marathoners as I used it last year for my first marathon. The book has a wide variety of training schedules for all different levels.

I absolutely love the Nike+ app on my iPhone because I can share my runs through Twitter and Facebook!

Hands down the most comfortable bra to run in. Fits perfectly, chafe-resistent and moisture wicking!

They were giving these babies out at the SeaWheeze and I fell in love with them. Plant-based, delicious, easy to digest for optimal energy and HEALTHY.

I never leave for a run during the day without my sunglasses. I love being incognito to get into my zen mode.

I never know where I am going to end up in the city... so I always carry my Metrocard just in case I get carried away and end up in Brooklyn!

I love how these stay in place and are moisture wicking. It basically doesn't feel like I am wearing anything at all!

This balm is all natural and vegan too!

Absolutely a must when running long distances so you don't get all chafed and sore.

Ah-mazing. I have a lot of hair and this headband keeps my hair and sweat off my face.

I love this medal as a reminder of crossing that finish line in the beautiful city of Vancouver. I was so proud to run that race as a part of the lululemon family.

My 10 year vision for myself has me waking up bright an early each morning, hitting a local farmers’ market with a mini-me in tow and getting inspired in the moment to cook up a delicious, seasonal and healthful meal for my family that day. Romantic, right? I love the idea of buying bread from the baker, meat from the butcher and produce from a farmer. For now, my shopping habits are less whimsical and more grocery store but every time I get to a market I feel a pang in my heart that connects me to my future self. Here are few tips for shopping ‘market fresh’.

1. the early bird gets the worm freshest produce
Get there early for the cream of the crop. You’ll beat the crowds and earn a little extra face-time with the farmers. It’s a passion and a science to cultivate beautiful produce so don’t underestimate their knowledge when it comes to how to pick and prepare whatever is in season.

2. bring small bills
Often times farmers’ markets will be cash only – do your local vendor a favour and bring the smallest bills you’ve got – you’ll save them from running out of small change and land yourself on their good side (which is a great place to be)!

3. do a once around first
Scope out the scene before you start filling up your basket with goodies – it’s the only way to discover who’s offering the best stuff for the best prices!

4. byo-bag
Everybody wins when you use a reusable shopper. From minimizing waste for the environment to saving the vendor a few cents a bag, it’s an easy way to earn some good karma (and a more reliable way to carry a melon home). Plus, we happen to know a little place that has some great reusable shoppers!

5. know what’s in season
If you know what’s in season you’re more likely to come home with the best tasting stuff. Simple. Check out the app ‘Seasons’ for an easy guide to what’s fresh when, in your region! Bonus: it even lets you know of markets happening close to you!

6. just because it’s a farmers market doesn’t mean it’s local
Take the time to read up on what kind of market you’re headed to. Read the ‘rules’ of the market for insight on what kind of produce you might be looking at. It’s not uncommon for markets to allow vendors to offer commercially-purchased and imported goods. Talk to the people behind the counters for the full story on where you’re food is really coming from – they’ll know it best.

7. organic or not organic?
Here’s another sneaky one – just because something isn’t labeled “organic” doesn’t mean it isn’t produced following organic principles. Certifications can be very expensive and can discourage small local farms from receiving the official documentation. Ask the farmers about their philosophies and make the call accordingly!

8. have a method to your madness
It’s not a bad idea to spend a little time strategically thinking about the order in which you buy stuff. Purchasing heavier items first is great because you’ll want them at the bottom of the bags but you’ll end up having to lug them around. Buying lighter items first is easier on the biceps but will require a rearrange half way through your shop. It’s a personal preference thing but worth considering!

9. take your time
Farmers’ markets are best shopped when you are not on a schedule. Try to avoid “fitting in” a trip on an already busy day - if you’re anything like me you’ll get flustered and stressed. Take the time to soak in the experience and do it right. You’ll leave relaxed and inspired to get creative in the kitchen.

Rob, our SeaWheeze TackleBox trainer and Emma, our expert nutrition partner at Vega, took over our social channels for a one-hour live Q & A.  We’ve compiled some of the most valuable questions to help you tackle the SeaWheeze half marathon… 3 weeks and counting!

tips from our experts

Q: Hey Rob - I'm struggling to stop/reduce some shin splints that are beginning in my left lower inner calf - I haven't had shin splints before, any tips for stretches or things to do while I run? – Marena
A: Marena, some quick wins would be to change your runners. Another would be to stretch and roll your calves before and after your run. I would also make sure that before your run, you do a very thorough dynamic warm up. There just happens to be a good one right here. – Rob

Q: How many days before a half marathon do you recommend carb loading? Do you even recommend it at all for just a half? – Alexa
A: The lunch before the race is a crucial meal to get your carb load in so that you still have time to digest it completely. If you have room to eat carb heavy but a smaller portion at dinner, then that works great too! – Emma

Q: I’m never too sure what to eat race day. What’s a good pre-race vegan breakfast? And how much time before the race is good to eat? Thanks – Monica
A: Good vegan breakfasts – We love using gluten-free porridges with berries and almond butter. You could also try a power shake with a plant-based protein (10-15g), banana or frozen mango and extra greens if you like! Consume your last meal 1-2 hours before your run and of course, don’t forget to hydrate. – Emma

Q: Hi Rob, my feet are looking gross from the training runs, ie. blisters but I love my low support shoes… Does that mean they are too small? Or am I still breaking them in? Or wrong socks? I'm reluctant to break in a new pair so close to the race... does skin tape help? Also, why are you so darn good looking - what's your secret? – Carlson
A: Blisters - did you get them when you wore a more supportive shoe? How old are they? What type of socks are you using? Cotton or technical? You have time to buy new runners because of the fact that they are minimal style shoes. I've never used skin tape...does anyone else have input for Carlson? In regards to my stunning good looks, I'd like to think that yoga, running and having great people around me keep me looking fresh *wink* - Rob

Q: Is chocolate milk really the post-run wonder-drink that the ads make them out to be? – Conner
A: Great question! Ideally right after a run, high carbo intake (which chocolate milk has) of either food or drink is good but dairy can be hard to digest. If you want to avoid the dairy you could try a glass of chocolate almond milk! – Emma

Q: Hey Rob, I find that there is a lot of stress on my knees for longer runs, any suggestions on exercises to help strengthen the knees or ways to reduce this stress? Thanks! – Fatima
A: Hey Fatima, great question. Sounds like a little overuse - stretching the quads and rolling them using a foam roller could be a quick win. A little rest could also be all you need. If I were to dig a little deeper, I’d suggest to get a physio to look at your running form as it may be a simple correction of how you run. Let me know how it goes! – Rob

A: Hey Fatima! Natural anti-inflammatories like turmeric & ginger can also support and glucosamine can help nourish soft tissue like joints, ligaments and tendons. – Emma

13.1 smoothies for 13.1 miles

1. Green Machine Smoothie – Whole Living
2. Cherry Almond Vanilla Smoothie – Running To The Kitchen
3. Kale Spinach and Pear Smoothie – Joy The Baker
4. Tropical Green Smoothie – 52 Kitchen Adventures
5. Preet’s Special Smoothie – Yyoga + OrganicLives
6. Power Protein Smoothie – Whole Living
7. Mango Coconut Water Smoothie – Whole Living
8. The Mojito Smoothie – My New Roots
9. Crunchy Coffee Fix – Runner’s World
10. Banana Oat Smoothie – Martha Stewart
11. Pineapple and Banana Smoothie – Whole Living
12. Key Lime Pie Protein Smoothie – Peanut Butter Fingers
13. Gingered Beet Smoothie – With Style & Grace
13.1 Raw Blizzard – Rawified (Hey, with all that running we're doing we deserve a sweet, healthly(ish) treat! And yes, that’s Blizzard like DQ Blizzard.)

We can’t help but daydream our way through spring with visions of sing-along, top-down, hair-blowing-in-the-wind road trips with our best pals. This is, after all, what summer’s all about, right? Between

snack-time

No need to make pit stops for snacks – plan ahead so you have both sweet and savoury (healthy) snacks to combat cravings and the munchies. Save your time, money and indulgences for meals since they are harder to plan for anyway.

travel friendly snacks
• apples/bananas with a natural nut butter
• raw mixed nuts or trail mix
• bliss balls
• carrots and hummus
• pita chips
• a few pre-made PB&J sandwiches
• plenty of water in reusable bottles (freeze a few to use as ‘ice’ for your cooler)

dining out

One of the best parts of visiting a new town is getting a taste of the local culture (literally). The name of the game is balance – sip a glass of wine, munch on an order of fries and then make healthy choices when possible.

eat this, not that at restaurants
• if you’re hungry enough for an appetizer, order a house salad with a vinaigrette dressing or a cup of broth-based soup (rather than cream-based). If those appies don’t tickle your fancy, split a small plate with your dining buddy (think hummus with veggies or pita bread, ahi tuna or a shrimp cocktail)
• go for items that are grilled, baked or steamed and resist ones that are fried or battered (think grilled chicken or salmon with a baked potato or steamed veggies)
• if your sweet tooth needs taming, order sorbet or fresh berries (nature’s candy, I tell you!) or split a more decadent dessert with the table. Guilty - I’m never one to deny myself the gift that is chocolate
• remember that most restaurants are quite accommodating these days for specific dietary needs or preferences, so don’t be afraid to ask questions or to make substitutions. How big are the portions? Is it enough to share? Can I sub steamed broccoli for cheesy broccoli? Side salad for the fries? Brown rice for white rice?

stretch your legs

When it comes to long trips don’t let your roadmap interfere with your training plan. Get out to stretch your legs and spend a little time discovering the cool cities you’re passing through.

staying active on the road
• look for a local lululemon in the city and check out their community board for tons of info on the best studios, local events and complimentary classes going on during your stay
• practice yoga outdoors (think park, mountain top, beach) or in your hotel room. Check out the gift of yoga or a yoga app for a more guided practice
• rent a bike (or bring your own on the back of your car) - bike share programs (like Bixi) are all the rage! Go for a ride and explore your surroundings
• no equipment? No problem. Lace up your sneakers and head for a run. Use a resource like MapMyRun to find safe and reliable routes!
• take advantage of hotel amenities, run your own mini-bootcamp in the gym, play tennis or do a few laps in the pool

Summer is so close we can almost taste it and the sampler plate of warm, sunny days in March was a nice touch, Mother Nature. We’re already filling up our calendars with weekend trips and mini-vacays. Have any other foolproof road-trippin’ tips for staying healthy on the go?

It’s that dark leafy green that’s taking over produce aisles, giving the potato a run for its money (as far as chips go) and is turning fruit smoothies green with the promise of a disguised dose of nutrients. Fort Worth keyleader, Cami Hamann, tells us what’s up with kale.

reap the benefits of kale

Momma’s right (but isn’t she always?). Vegetables are jam packed with various vitamins and nutrients and kale is no exception. The dark green has an abundance of antioxidants that help fight off cancer-causing free radicals and can also aid in lowering cholesterol and reducing inflammation.

nutritional value
One cup (130g) of kale contains:

• over 1000% of your daily-recommended value of Vitamin K
  (supporting bone growth and regulating blood clotting)
• over 350% of your daily value of Vitamin A
  (helps vision, growth, bone formation, tissue repair and red blood cell production)
• 5g of fibre
  (like yoga, fibre helps the digestive system function and detoxify the body)
• 35 calories 

a kale massage

give it a good rub
Ever wondered why your kale never tastes quite the same as the one from the Whole Foods salad bar? It’s probably because you weren’t making it with love. Kale is a tough green and requires a little extra TLC. Massaging it softens the leaves making them tastier, and easier to eat and digest. To give them a proper rub down:

• remove the leaves from the thick middle stem
• wash and dry the leaves
• tear leaves into bite size pieces
• toss the leaves in a bowl with a drizzle of olive oil and salt
• get your hands in there and go for it. You’ll notice the kale turn from a muted colour to a lively green and that’s your indication that it’s ready (and relaxed). *roughly five minutes

kale recipes

• kale chips
• mediterranean kale salad
• green kale smoothie

source: eat raw vegan

kale chips

• 1 bunch of kale
• 1tbsp olive oil
• ¼tsp salt

Directions: Preheat oven to 350°F/180°C.  Remove kale leaves from the middle stem and tear leaves into bite size pieces. Wash and thoroughly dry the leaves.  In a mixing bowl toss the leaves with the olive oil and salt.  Lay the kale out on baking sheets and bake until the chips get crispy, careful not to let them burn (about 10-15 minutes.)

*Ed. Note: I learned the hard way that although kale chips are very delicious (and nutritious), they don’t make for a great road trip snack as they can become quite stinky in confined spaces.

mediterranean kale salad

• 1 cup dry quinoa (quinoa is the only whole grain that is a complete protein)
• 1 bunch of kale
• 1.5 – 2 cups chopped tomato
• 1.5 – 2 cups chopped cucumber
• ½ cup Kalamata olives (about 20)
• fresh mint, parsley and chopped garlic (to taste)
• lemon juice (to taste)
• 3tbsp olive oil

Directions: Prepare 1 cup of quinoa as directed and toss with the juice of 1/2 a lemon.  Add chopped mint, parsley and garlic to taste creating a tabouli flavor. Chop and massage the kale and add to your quinoa mixture with additional lemon juice and 3tbsp of olive oil. Toss the salad until the leaves are coated. Add the chopped tomato, cucumber and Kalamata olives. Enjoy! Serves 4.

green kale smoothie

• 2-3 leaves of kale
• 1 banana
• 1 cup blueberries
• 1 cup water or unsweetened almond milk
• ice (optional)
• stevia or 1tsp maple syrup (optional)

Directions: Combine ingredients in a blender and blend well.
*Get creative by sneaking kale into your favourite smoothie recipes. Kale has a strong earthy flavor so just be sure to use a banana to disguise its presence.

Kale is a great January green since it reaches its peak in the middle of winter (when quality greens are often lacking). Do you embrace the strong kale flavour or are you hard at work camouflaging it? How do you incorporate this super-food into your diet?

They say breakfast is the most important meal of the day and I happen to think it’s also the most delicious. When it comes to a morning workout my breakfast rituals go out the window (cue the Goldilocks’ predicament– not too much, not too little).  Dallas North Park educator and certified nutrition counselor, Dorry, shares her thoughts on breakfasts for champions. 

pre-workout fuelling

If you’re going to be squeezing in a workout before the rest of the world rises, it’s important to incorporate enough time in the morning to fuel your body before and after exercise. Pre-workout fuel should focus on slow-burning complex carbohydrates and be consumed roughly 30-60 minutes before exercise.

eat this:

bananas
Bananas are easily digestible carbohydrates and are packed with potassium, which aids in muscle function. Not a fan of the 'nanner? Try an apple, peach or one cup of grapes. Bonus: add a tablespoon of natural almond butter to a banana or apple for more staying power.

raw almonds + dried fruit
Munch on half a cup of nuts and dried fruit. Almonds are full of monounsaturated fats, energy-boosting Omega-3s and Omega-6s, while the natural sugars in the dried fruit provide almost immediate energy. Bonus: add a tablespoon of dark chocolate chips to your trail mix to provide additional energy and antioxidants.

oatmeal
One cup of cooked oatmeal is full of fibre and the carbohydrates release gradually into your bloodstream to keep your energy levels consistent through your workout. Oats also contain energy-providing B vitamins. Bonus: add cinnamon for blood sugar control and anti-inflammatory properties.

post-workout fuelling

You need to refuel your body 30-60 minutes after your morning workout to keep your energy up for the rest of the day. Post-workout fuel should focus on carbohydrates (to replenish energy stores) and protein (to repair muscle tissue).

eat this:

hummus and a whole-wheat pita* or raw veggies
The chickpeas in hummus are a great source of protein and the pita is a perfect carb. Munch on 2-4 tablespoons of hummus with a whole-wheat pita. Bonus: add a drizzle of extra-virgin olive oil (EVOO) for added flavor and other health benefits. EVOO supports blood vessels by providing antioxidants like vitamin E and beta-carotene.

two whole eggs and a piece of whole-wheat toast*
Eggs are one of the least expensive and most efficiently digested whole proteins available. Bonus: hard-boiled eggs can be made ahead of time and kept refrigerated with the shell on for easy grab-and-go snacks.

lean protein with a piece of fruit
Four ounces (roughly 4-6 slices or a palm-sized portion) of turkey, chicken or tuna, served with an apple and all natural almond/peanut butter make a great protein and carbohydrate combination. Bonus: wrap it up in a whole-wheat tortilla with your favorite condiments for an easy make-ahead/grab-and-go option.

*gluten-free crackers, bread and wraps are readily available these days for those with sensitivities or intolerance to gluten/wheat. Looking for a brand to try? Udi’s Gluten-Free Food is one of my favourites.

hydration hints

• drink 17-20 ounces of water, two to three hours before the start of exercise
• drink 8 ounces of fluid, 20 to 30 minutes prior to exercise or during warm-up
• drink 7-10 ounces of fluid every 10 to 20 minutes during exercise
• drink an additional 8 ounces of fluid within 30 minutes after exercising

Since all of our bodies are different, you’ll likely have to experiment and figure out what works best for you. Keep in mind that serving sizes will vary depending on your height, weight and level of activity. Dig a morning sweat? Inspire us with some of your favourite pre and post workout meals.

From Cinderella’s carriage to the perfect canvas for crooked smiles, pumpkins have found their way into the limelight time and time again. Sydnie, our Briar Hill store manager, makes pumpkin the star of her favourite autumn post-run smoothie. She's packed the beverage full of protein, nutrients and lots of delicious fall flavour.

post-run pumpkin spice protein smoothie

• ½ cup canned pumpkin
• 1 cup almond milk
• ½ a banana
• 1 tbsp of raisins
• 1 scoop of vanilla protein powder
• ½ tsp vanilla extract
• sprinkle nutmeg, cinnamon and ginger

Blend it all together in your favourite appliance (are you a Vitamix® or Magic Bullet® devotee?) and top with flax seed for an extra health kick!

The perfect accomplice after a long October run, this pumpkin spice smoothie tastes just like pumpkin pie but it complements your workout instead of undoing it.

want more?

• longing for summer? Blend up our summer post-run smoothie
• join the debate: to juice or not to juice?
• learn to fuel on the go

You only have to be in a room with Tess for 4.3 seconds before it become clear that she’s addicted to two things: running and the world’s most popular psychoactive drug. No, not Ryan Gosling – caffeine. Tess, one of our GEC educators and a marathoner extraordinaire, tells us why she believes in a good hit of caffeine before an intense workout.

caffeine: the wonder drug

Known in the chemistry world as trimethylxanthine coffeine theine mateine guaranine methyltheobromine (phew!), caffeine can lend a hand to help you get through some of your most gruelling workouts. It acts as a stimulant to increase your muscle reaction time and cognitive reflexes. Research has shown that caffeine can delay fatigue, reduce muscle pain during exercise, and lower your ‘perceived exertion’ making workouts feel easier. In addition to that, other research shows that having caffeine in your post workout recovery drink can help rebuild your glycogen levels faster than one without it. So, faster muscles, thinking and recovery? I’ll take it!

methods of intake

While there is no faster way to my heart than a strong double Americano with cream, I avoid firing up the percolator before I run. The combination of acidity and dairy can leave me feeling a little out of sorts, so I prefer to get my fix through gels. Each gel contains around 20 – 40mg of caffeine (roughly the equivalent to 1/5 of a cup of coffee) and acts as the perfect pick me up. I usually take my first gel 45 minutes into my run and then every 30 minutes after. My personal favourites are Vanilla Bean and of course, Espresso Love by Gu. Post-workout, I treat myself to that double Americano we talked about.

hydrate responsibly

There is a common misconception that caffeine dehydrates you faster than a package of beef jerky with a salt lick chaser. You actually need close to 550mg – about five cups of coffee worth - to affect your hydration levels. As long as you’re taking in electrolytes and some good old H2O, you should be able to caffeinate without a problem.

If you’re just like Tess (who identifies herself as a dedicated caffeine enthusiast) she strongly suggests finding a way to incorporate it into your workouts. Are you a caffeine exercise devotee too?

want more?

• coffee fuels our workouts and our work: check out our office coffee taste test
• running out of steam? Get a new fueling strategy
• try our post-run energizer: the green smoothie

Refueling during a marathon can be quite the challenge and isn’t always the prettiest sight. Those who manage to get more water in their mouth than on their bibs consider themselves lucky. lululemon ambassador Heather Calcote shares how she mastered fueling on the go.

marathon meals: fueling on the go

running on empty

While I was training for my marathon I experimented with quite a few different fueling strategies. Nothing ever worked the magic I hoped it would and I had a hard time stomaching “food” on the go. On race day, intense nausea joined the party around mile 14 and I knew trouble was ahead.

As a dietitian I had to admit defeat. I hadn’t properly researched how to fuel for long distance runs and it certainly got the best of me. When I started training for marathon #2, I learned the value and importance of electrolytes, glucose, hydration and the art of planning ahead.

energy burning science

The muscles and brain use glucose (a form of sugar) to function. As we exercise, they burn through what is readily available in the muscles & liver (stored as glycogen). That “hitting the wall” feeling results from the depletion of your body’s glucose storage and the need to be refueled.

finding your fuel

Carbohydrate fuel sources that work the “best” to restore glucose levels will vary depending on each athlete. Here are some of my favourites:

• Gu and gels*
• gummy chews (e.g. Clif Bar Shot Bloks)*
• snack foods (pretzels, crackers)
• high carb Snack bars (e.g. Larabar)
• sport drinks (e.g. Gatorade, Accelerade)*
• honey or agave
  *keep in mind that sport-specific products will contain electrolytes (sodium, potassium) in addition to sugar.

don’t get stuck on empty

• 60 minutes or less of exercise: you have adequate body stores of glucose to maintain activity and energy. Drink water as needed.
• 60-75 minutes of exercise: aim to take in 100-250 calories, rehydrate with water and/or sport drink*
• more than 75 minutes of exercise: take 1-2.5 sport gels (100-250+ calories) and/or 14-60oz of sport drink per hour*
  *specific caloric and fluid ounce needs differ based on athlete’s weight, endurance level, the weather and amount of time spent exercising

timing is everything

I typically take in calories every 5-6 miles (when running any longer than 90 minutes) and take water with me on every run when it’s hot out. During the winter and long runs, I drink fluids every other mile.

What works for Heather may not be your secret sauce. Use your training runs to experiment with different types of fuel, timing and amounts that work for you. Let us know what you stock in your fuel belt!

want more?

• keep your cadence: cycling and nutrition
• more marathon nutrition tips
• it’s bliss! energy ball taste test
• dietitian on the run: heather's personal blog

In 2001 D.C ambassador Errick McAdams found himself unemployed and overweight. His fitness “wake up call” came while watching one of those “E True Hollywood Stories” featuring Brad Pitt. “I realized he was 10 years older than me, and looked incredible!” Errick recalls. That’s when he decided to finally use his gym membership. Errick went in with the knowledge he gained from an athletics background and an “I will not fail” attitude.

my fitness wake-up call

Within the first 3 months, I lost over 30 pounds. Other gym members started to notice, and I began training some of them just for fun. I found that my passion for fitness and my personal transformation grew with each workout, and I decided to turn training into a career.

errick after training lululemon founder chip wilson

the key is nutrition

The real key for me, and for countless clients I’ve worked with over the years, is nutrition. Eating right not only affects my waistline, but I’ve found that it directly affects my mood too. While I am dedicated to an eat clean diet (although it's not so much a diet as it is a lifestyle) I’m not perfect. If I slip up on the weekend by indulging in dessert, I know I have to make it up by eating clean and working out harder the during the week. I teach my clients this same best practice as well.

3 tips for clean eating and staying motivated

1. every day is a new day

Start each day with the plan to eat clean, drink water and work out. I play every day like it’s the Superbowl. If you play hard you’ll stay ahead of temptation. If you don’t make it, start again the next day and do better.

2. pay attention to what you eat

If certain food is making you tired, eat less or cut it out of your diet completely. Your metabolism works like a paper shredder. With a paper shredder you can only put a certain amount of sheets through at one time. If you put more than that, the shredder runs funny, and if you continue to feed paper through it, the shredder will overheat and shut down. Sound familiar? If you eat more than what your body can handle at one time (everyone is different but the base rule is 500 calories per meal), you will start to run funny too.

3. abs are made in the kitchen not the gym

Keep good food in your house and you’ll eat good food. Stock your fridge with Greek yogurt, fresh fruit, lean meats, salads, and lots of cold water.

playing hard

Without a doubt, my dedication to the combination of both vigorous exercise and eating a clean diet by avoiding processed foods, sugar and starches has changed my life dramatically. It has enabled me to become a successful husband, a happy/positive person and have the best job in the world.

Since talking to Errick, I’ve been paying more attention to what I eat and how it affects my mood. It also helps that every once in a while I get a motivational email from him reminding me to play a game changing day!

want more?

• follow Errick on twitter
• check out Errick's site for more motivation, fitness and nutrition tips!
• Errick's favourite way to stay on track is with livestrong's my plate
• the great debate: to cleanse or not to cleanse

there's an app for that!

livestrong Errick's personal favourite app to help achieve fitness and diet goals

lose it! set a daily calorie budget and stay on track to achieve goals

nutrition tips for marathon training

That's right, marathon-training season is upon us.  While the right shoes, fancy pants, a committed running partner and clinic or training plan are key to a successful run we don't often hear people ask ‘So, what are you eating?” Being a self-professed ‘Nutrition Nerd’, Jacqueline asked Georgia Morley (lululemon founder Chip Wilson’s chef and holistic nutrition super star) for some expert advice.

fuel

Training for a marathon means essentially running a bunch of mini-marathons. You almost need to eat like it’s race day throughout your training. The key to building and maintaining endurance is carbs.  And don’t be mistaken not all carbohydrates are created equal.

carbophobia

I know a lot of people have some “carb” fear. It’s important fuel your body with COMPLEX carbohydrates such as brown rice, whole sprouted grains ( this doesn’t mean processed wheat), rye breads, kamut, amaranth, quinoa and starchy veggies likes squash or yams.   So fuel up with at least 300 calories of complex carbs around two hours before a training session.

plan ahead

Two hours ahead may seem like a lot of planning but it’s critical. If you eat 20 minutes before your run, not only will your body be working so hard to digest the meal, you will get zapped fast, the energy boosting carbs won’t have had time to take effect and the stitch in your side will take you outta the game.  Gotta have game.
kamut and porcetta salad with yams and roast new potatoes

carb highs

To maintain that carb high, you need to get the right balance of carbs with nutrient rich vegetables and fruit and lean proteins; grilled chicken, legumes, lean beef, lamb or pork.  If you can, combine your proteins with veggies and leave your carbs all to themselves, I mean minus their friends the proteins.  That’s right people, eat a giant heaping bowl of whole grain pasta with fresh tomatoes, pine nuts and basil all by itself and then go back for seconds.

post-training

AFTER your training session, eat about 400 calories of lean meat and veggies, then eat again 4 hours later -  perhaps an egg white frittata with wild mushrooms ( a partial protein don’t cha know) , a smattering of soft goat cheese and a grinding of black pepper.  It’s just that easy.

sports drinks and gels

Speaking of easy, I’m really not a fan of high-tech sports drinks and carb/electrolyte gels (or putting anything synthetic or processed in your body). That said, after mile marker 10 on your run, it’s hard to whip out a frittata and indulge whilst running like the wind.  So, gel it up people, your body will need that fuel, even if it is processed and a weak supplement for whole foods.

24 hours to go

The night before your marathon go carb crazy with a dinner of about 1000 calories composed of carbs.  So good, right?! And the WATER – drink so much water you could float through the finish line.  This is about hydration and keeping your muscles from going into shock.  Drink at least 2 litres of water prior to training and on race day, then drink periodically throughout your race at the appropriate times (I am parched just thinking about it). Alternating water with Coconut Water (a.k.a. nature’s Gatorade) will really amp up your electrolytes as well.
halibut in orange, miso and ginger

the full meal deal: training menu

6am

• Protein smoothie : 4 egg whites, berries, milk or milk alternative, 1 scoop spirulina, crushed ice)
• Brown rice hot cereal : 2 cups cooked brown rice, a few raisins, 1 cup milk or milk alternative, slivered blanched almonds, 2 table spoons flax meal – combine all ingredients in a pot and simmer, top with milk or milk alternative and about 1 table spoon maple syrup  - maple syrup does not spike your GI like ALL other sweeteners do
• Coffee if ya have too, but your run will sustain much better if you do decaf
• Water

* Stay away from juices – juice is just a candy bar in disguise

11am

• Whole chicken breast marinated with grainy mustard, lemon and olive oil:  marinade chicken for 1 hour (I like to do 6 at a time so I have some for the week ahead).  Grill on barbecue or bake at 400 for 30 minutes.  Serve with a fresh salad of green veggies with hemp seed, flax and apple cider vinegar drizzled over top.  Perhaps an apple to stave off the sweet tooth, and a cup of roibois tea.
• Water

2pm, 4pm

• Blanched or roasted almonds, cashews, pumpkin seeds, berries, apples, a little more brown rice cereal from the morning, a handful of unsweetened organic chocolate chips, hommous with brown rice crackers, a big lettuce leaf filled with sprouts, almond butter and apple
• Water

6pm at the latest

• Brown rice pasta with arugula, cherry tomatoes, goat cheese and lemon broth – cook the pasta as directed, then drain and set aside.  On a medium high heat toss about 1 tablespoon grape seed oil into a pan and then the tomatoes, arugula, zest and juice of one lemon, a splash of white wine or veggie broth if desired, the pasta and finally the goat cheese, some fleur de sel and black pepper.
• Water and one glass of wine if you’re feeling fancy.  That’s ONE glass of wine.

Dessert

( YAY, YOU GET DESSERT!!!)

• 4 squares of dark chocolate, another apple, or a few carrots ( I know it seems strange but it will give you the sugar hit your looking for and in about 3 minutes after eating them, you won’t feel like you want anything else sweet – although carrots do metabolize just like a marshmallow - sneaky), a bowl of yogurt sprinkled with hemp seeds, nuts and fresh berries a little maple syrup if you need it....or make a quinoa pudding with chocolate, quinoa, and a little milk or milk alternative – serve warm
• Water

As Georgia says, planning is critical. The marathons will be upon us in no time, so let's spend time now to get our bodies ready for it.

Georgia Morley is a veteran chef specializing in holistic nutrition and local foods. She works in Vancouver as a private chef and is currently mid-way thru her Anusara Instructor training (as if she wasn’t magic enough).

Getting your daily dosage of fruits and vegetables can be daunting. How many spinach leaves, beets and carrots can one person honestly eat each day? The pursuit of healthy living may be easy for some – for the rest of us, there’s the juicer. It's definitely a lifestyle choice that requires time and money. Is it worth it?

to juice...

We see it everywhere: people becoming increasingly aware of what they’re putting into their bodies. Want to eat raw, natural, and organic wherever possible? Whipping up homemade juice might be your healthy quick-fix. We asked and found there are tons of benefits to making your own juice at home.

You can take the market to go. If you're always on the move, toting a bottle of homemade juice in your bag is easier than juggling a basket brimming with fresh produce.

Variety is at your fingertips. Keep things fresh and try new combinations, especially if nothing on the market shelf satisfies your craving. (Beet-kale-apple juice, anyone?)

Prepping for your practice is easy. A tall glass of juice is the perfect companion for the commute to yoga. (Just don't down it too quickly right before class.)

You keep all nutrients by going raw. We all know that cooking means sacrificing nutritional value to some extent. Juicing keeps all vitamins and minerals intact.

Mother Earth gets a hug. Making your own juice keeps plastic bottles out of landfills and cuts back on food-waste coming from your kitchen.

What's up, doc? Why not drink your carrots?

...or not to juice

While many people have jumped on juicing, there are still plenty of reasons people avoid doing it at home. When we asked why people didn't juice, the answers were clear.

It's expensive to do it well. If you don't want a big mess, a big clean-up or a big pile of wasted produce, you're going to pay a bigger price. It's one of those lifestyle changes that requires you to invest a lot right off the top.

If you don't love it, you've wasted money on an appliance. Your juicer could end up being less of a health gateway and more of a dust magnet.

Your grocery bill may go up. You may not have access to inexpensive organic produce, and if you're consuming more of it, you do the math.

Of course, the alternative to juicing at home is hitting a juice bar. The convenience is great but paying premium dollars for juice is not on the top of everyone's list. (Those monthly expenses could translate into a sweet pair of shoes - or your very own juicer. I guess that would be the point.)

Annika's Vitamix has changed her life (and her boyfriend's life) for the better

a word from the believers

It seems the pros outweigh the cons in these parts. The overwhelming response was that the investment, while hefty, was well worth it.

Karen, our Production Coordinator, is getting ready for a half marathon and balancing her training with lots of yoga. She's been the proud owner of a Breville juicer for the past year and is officially sold. Nothing in her kitchen is spared, from carrot ends to pulp. (Yes, you can even re-juice the pulp and then bake the rest into muffins or fruit bars.) “We’ve actually ended up saving a lot of money because you end up using everything you buy, so the food waste has gone down,” says Karen. “Our juicer has totally paid for itself.”

Annika, a Strategic Sales Account Manager, is heavy into snowboarding, yoga, and running. She knows all about being busy. She owns a Vitamix, which is less of a traditional juicer and more like a blender on steroids. It's on the higher end of the price scale, but she loves it because she can throw in everything – including an apple’s skin, seeds, and core, for example. She says it takes a little extra planning, but juicing is worth it to get that vitamin fix - she’s one step closer toward meeting her health goals.

Editor's note: Karen and Annika brought in some groceries to sell me on their juicing obsession. We used Annika's Vitamix and in minutes we made delicious - I repeat, delicious - juice. I have already started a savings fund to purchase my own machine.

No, we did not tamper with the colour saturation. It really was this green.

a few good recipes

This is Karen's favourite concoction. She runs the following through her juicer and then tosses it into her blender with a banana and 3 cubes of frozen coconut milk.

• 2 apples
• 2 pears
• 1/2 cucumber
• 2 celery stalks
• small bunch of kale (3 leaves, torn)

Annika opts for a simple (and brightly coloured) juice, loaded with vitamin C.

• 1 mango, pit removed
• 2 oranges, peeled (the rind will make your juice bitter)
• 1.5 carrots
• 1 apple, quartered

before you buy

Consider your needs and ask yourself these questions as you do your research:

• How often will I use it? Think about cost per use. (It's like investing in an expensive pair of jeans. If you use them every day, they pay for themselves.)
• What will I be juicing? If you lean towards carrots, whole apples and other solid fruits and veggies, you'll want a powerful motor so you get the most out of your groceries.
• Is a quick clean-up a priority? If so, look for something with few parts to remove and wash. (We literally rinsed two pieces when making our green concoction. So simple.)
• Can I store a big appliance? If you want your juicer to be a regular fixture on your counter, it may not be an issue but if counter space is valuable, make sure it's compact enough for you.
• What is the capacity? If you're on your own, you may not need a huge reservoir for juice.
• What's the warranty and can I purchase replacement parts? Get these facts before you spend otherwise you may be spending lots more down the road.

Special thanks to Tannis for her work on this great post. We are convinced - are you?

you asked

You’ve competed in Ironman competitions, and from a beginner’s perspective that’s an amazing task and your body must take a lot of abuse. How much does nutrition play in your training regiment? What are some secret foods that you eat to stay in top physical shape? - Trevor
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Do you have any nutrition tips for runners? I am training for a 5km race and I would love to know what I should be eating at breakfast, lunch and dinner to help me improve my performance! I am also interested in finding out the answer to how you stay motivated and keep running? - Christine

For new runners, what are some nutrition and when to eat tips revolving around your running session and to support a running body? And big question, what is the best thing to eat after a run? - Annie

Can you help me with running nutrition? I’d like to know what to eat before a run and how long prior to running should I eat also what best to eat after a run and how long after the run to eat it. – Lauren

a runner responds

Trevor, Christine, Annie, & Lauren,

I’m clumping your questions into one because they are all similar. First off, I will begin this by saying that nutrition is HUGE, and plays a large role in my athletic accomplishments. I was fortunate enough to grow up in a household where healthy eating was implemented from an early age. I eat a lot of food, but eat frequently throughout the day. My diet consists primarily of meat, nuts, eggs, vegetables, and fruit. It doesn’t get much simpler than that! Of course, there is always a time and a place for treats, but I would say that more than 80% of my diet comes from the aforementioned foods. Trevor – those are my secret foods! Nothing special.

Christine, Annie & Lauren – the key is finding out what works for you. Everyone is so different from the foods they can digest to the amount of time they can eat before running. I know that if I eat a larger meal, then I will have to wait 2 hours before doing a hard run. But that’s just the way my body is. What I can say is that you should be eating something before your run (anywhere from 15 minutes to 2 hours prior) that has carbohydrates or a carb/protein combo – think fruit, turkey sandwich, or sports drink. After your run, fuel is especially important. Think protein/carb combo – PB&J sammy, protein shake with some fruit, etc. My friend Beth swears by her pre-run peanut butter toast and post-run fruit and protein powder smoothie. Only you can determine what works and what doesn’t for your body. Don’t overeat – if you’ve been running 5km, then your pre-run and post-run fueling needs will be much lower than the fueling demands of a 20km run, so adjust accordingly.

For more information and complete lists of healthy foods for runners, check out Nancy Clarke’s "Food Guide for Marathoners". In short, keep it healthy, keep it simple, and if it works, keep doing it!

Ainslie

you asked

I am training for my first half marathon that is coming up in 20 days! I usually wake up at 7:30 to be out the door by 8 for my morning runs, and I usually do not eat anything before I run. I have heard that this is fine before shorter runs (4 or 5 miles), but maybe not longer ones (6, 7, 8 miles). Do you eat before your short and long runs? And what do you eat? And how long do you wait after eating to start running? Also, is there something specific I should eat before my half marathon? And what about the night before for dinner?? Sorry for the question overload!! If you can help me out, I would really appreciate it! - Taylor

a runner responds

Taylor – always eat in the morning, no matter what. Even if you aren’t running, your body has come from a fasting state, and needs fuel pronto, ESPECIALLY if you are going for a run! I usually eat eggs and fruit in the morning, and depending on the intensity or duration of the run, I usually wait 2 hours before I head out. The key is practice eating now and seeing how your body reacts. If my half marathon was at 7am, then I would get up and eat at 5am. I would eat my regular breakfast. DO NOT try anything new on race day. So get on a good breakfast program now, and stick to it before your race. As for your night before, hydrate well, and eat a normal, balanced healthy meal that you would normally eat. Have a great race, and good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28