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Early this morning, I ventured down to the start line of one of the most awesome events that my city holds annually: The Vancouver Sun Run.

I have been running this race since I was about 9 years old and I love the way the city comes alive for this event.  The race runs for 10km around Vancouver on road terrain. 

Click here to see how I train for races.

Dawning my blue & yellow racing gear, in honour of the Boston Marathon Tragedy, I managed to beat my personal best time by 2 minutes coming in at 40 minutes 22 seconds, which was super exciting!

For those of you who are getting into running, training for a race like this is one of the best ways to get yourself it to wicked shape, not to mention, running along side others, really helps to boost your energy and drive to finish.

Before my run, I fuelled up with this and drank about a liter of water plus a cup of green tea.

After the race, I enjoyed my favourite OMFG Smoothie that was waiting for me at the finish line :D

(image: vancouversun.com)

The Runner’s Diet

Ever thought, what the heck do I eat before a run?  Experimented with shakes that have made you want to hurl or had to stop running because you ran out of energy? Trust me, I’ve been there and back again and nothing sucks more than when you are geared up for a run and can’t go half as far or as fast because you didn’t give much thought to your nutrition.  The two go hand in hand, for real.

What you put in your body even days prior has an effect so it’s important to get in tune to what your body needs and yes, this is different for everyone.

I have been a runner for years, first a sprinter and now I run distance anywhere from 10km up to half-marathons.  Of course my food choices were not always the greatest and I have learned through adrenal fatigue and injury what NOT to do.

This is what works for me, again, it may not work for everyone but my years of experience and speaking to other runners, this is what I have gathered:

Pre-Run - EAT! I’m serious here.  For those of you who are do fasting runs this is fine for the first few weeks or even months that you start running but in my first hand experience, this is the fastest way to MURDER your adrenal glands and cause long-term fatigue and burn out.  Sure you may lose a little weight at first but you won’t be running for long before injury and exhaustion set in so pick your battles.

I choose meals that are rich in carbohydrates and lean proteins with a little fat to keep me satiated.  I am sure to eat at least 40 minutes before heading out for a run. 

Standard rule of thumb is 3 Carbs to 1 Protein ratio but I like to balance it out with an equal ratio and a tiny bit of fat.  For those who tend to notice that they feel tired, its best to leave out the fat altogether at this point and stick with the simple carb & protein meal. Here are some of my fave options:

• 3/4 Cup Slow Cook Oatmeal & 7 Egg Whites OR 1 Scoop SUNWARRIOR Protein Powder with optional 1/4 Cup Unsweetened Almond Milk & 1/2 Tbsp Peanut Butter
• 3/4 Cup Oats & 1/2 Cup Greek Yogurt + 1/2 Cup Mixed Berries + optional 1 Tbsp Raw Nuts 
• Zain’s Balance Bowl
• 9 Egg White Omelet with Veggies & 1/2 Cup Brown Rice
• 5oz Lean White Fish with Veggies & 1/2 Cup Quinoa
• 1 Scoop Protein + 1/2 Cup Mixed Berries + 1/2 Cup Oats + Water OR optional 1/2 Tbsp Nut Butter & 1/2 Cup Almond Milk

Pre-Run Hydration - You should aim to have at least 1-2 liters of water in your body before you run.  This will help you to excrete toxins via sweat and will keep your muscles from cramping.

Sound like a lot? For some it may be but eating this way will keep you running strong well into your later years so it’s definitely worth considering.

Post-Run - RE-FUEL!! Your body has burned a lot of energy and your muscles are starving for glucose.  After a run, I aim for simple carbs like fruit.  My favourite post-run meals include a really sweet fruit such as banana or mango.  Here are some options:

• 1 Scoop Protein Powder + 1/2 Cup Unsweetened Almond Milk + 1/2 Frozen Banana + 1/4 Avocado + 1 Bunch Kale + 1 Tsp Vanilla + 1/2 Tbsp Peanut Butter
• 5oz White Fish + 1/4 Cup Black Beans + 1/4 Cup Corn + Mango & Pineapple Salsa
• 4oz Sashimi + 1/2 Cup Brown Rice + Steamed Veg
• Zain’s Wonderland Salad
• 9 Egg Whites & Sweet Potato Frittata with Fresh Fruit
• Zain’s Vegan Protein Pancakes OR Zain’s Cookie Dough Pancakes

Post-Run Hydration - I am for at least 3 additional liters on days that I run so about 5 liters in total or a gallon for my American homies. 

The bottom line is that running increases your body’s needs for energy and calories so love yourself and take care of yourself because no one’s going to do it for you.

(image: flickr)

Zain’s Spring Running Training

Spring is here and that means warmer weather and my favourite…OUTDOOR CARDIO!!  Whether you are a seasoned runner or someone who has always wanted to run but is scared s*&^less, I got your back with my all levels program.

As I have shared, I was a PRO runner, well, sprinter, for many years until I busted my knee in an injury when I was 17.  My dream was to become an olympic sprinter and given my times, chances are that could have been a reality.

But as we know in life, things change.  My injury lead me (through my first experience of depression…I’m not one to easily let my dreams go) into to coach athletes during the time I was recovering and what happened? I fell in love with running in a whole new way from afar.

I never went back to competitive sprinting (well, I tried but could never really get my competitive time back). What I did learn was that running - and it didn’t have to be sprinting AND I didn’t have to be the fastest - was my version of meditation.  NOT competing actually gave running back to me as a gift, something that became my companion in life, one that kept me fit and stronger than any other form of cardio ever.

I would run on streets, through new towns in Europe and India where I lived, on beaches, trails and forests in my hometown of Vancouver and along my city’s gorgeous seawall, which is where I do most of my running now.

As a coach, I had athletes of all levels and would often stagger their programs starting them from the skill level they had and building it up.  

Here is a custom program that will help you get your body fired up for Spring running.

Only you can decide where you stand when it comes to running.  I advise that you check with your Naturopath or Doctor before starting any new physical program.

Here are some things to consider: 

1. First, identify if you are a Beginner, Intermediate/Advanced or Pro. 

2. You may do this program in addition to your regular weight training and cardio but substitute your longer cardio days with the running and hill training.

3. These distances and rest times are only there to guide you.  If you are a beginner and 3km sounds intimidating, start with 1km and go from there.  Also, if running for 5mins makes you want to puke, run for 2mins and increase from there.  Same goes with the hill training.

4. We do hill training to strengthen our body for flat surface running.  You will notice the difference after the first week. After I started hill training, I knocked nearly 5 minutes off my 10km time!

*You may practice this program for up to 6 weeks and gradually increase your speed and if you wish, your distance.

*You will need a stopwatch/timer or Nike+ gear and good quality running shoes.

Beginner Runners: 

Running - 

• Find a 3km or 1.5mi route and run this 2 times this week, running for 5 minutes at a comfortable pace and walking for 1 minute.  Each week add an extra 2 minutes to your running time so up to 7 minutes

Cross Training - 

• Find a hill OR treadmill and run or walk up 1 time this week doing 5-7 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 2 minutes or until you feel recovered).

• After completing the distance, stretch out your body for at least 5-7 minutes.

Intermediate Advanced Runners:

Running - 

• Find a fairly flat 8km or 4mi route and run this 2 times this week, running for 15 minutes and walking for 1 minute OR running straight through and taking a 2 minute rest half way if you are able to. 

Cross Training - 

• Find a hill OR treadmill and run up 1 time this week doing 10 repetitions (so running up, walking down or if on treadmill setting to a high incline, say 12 and running up for about a minute and walking on a flat surface for about 1.5 minutes).

Pro Runners:

Running - 

• Find a 10 – 14km or 5 – 7mi route and run 2 days this week, at a steady pace.

Cross Training - 

• Find a hill OR treadmill and do 13 repetitions of hill running 1 day this week, running up the hill as fast as you can and walking down.

If you have any questions, feel free to message, facebook or tweet me! 

(image: flickr)

Yoga For Runners

As most of you know, I am a devoted yogini.  What some of you may not know is that I was a PRO track athlete for twelve years.

I ran for one of the best clubs in Vancouver (well the one that has produced the most champions) under a coach who taught me the foundations of what it meant to be a great runner.  When my career ended abruptly due to knee injury, I was devastated and it took me years to process the fact that the Divine had another path for me to follow.  

This was my first lesson in surrender. 

Over the years and especially during times of ‘spiritual crisis’ where I stepped away from my yoga practice, I came back to running (distant running, not competitive) and this has been my saving grace, my form of meditation and it has been my loyal best friend keeping me company when I lived in strange countries, holding my hand through my darkest moments and revealing to me, my truest nature.

Deep, I know.  I am sure that many of my runners out there feel the same way.

I did not realize the power of unifying my yoga practice with my running practice but in doing so, I have, without knowing, protected my joints and body and have given myself the mental space to be able to run farther, faster and harder than I ever had before.

Here are some of my favourite poses to help you become a stronger, faster and more agile runner:

1. Triangle Pose (Trikonasana) - Stand with your legs 3 ft apart right toes pointing forward, left toes in at 45 degrees, both legs straight. Raise your arms up to shoulder height, take a deep breath and reach your right fingertips forward in space.  Bend at the waist and hold your right big toe, ankel or shin raising your left hand to the sky and gaze at your left fingertips. 

Hold for 10-20 Breaths and repeat on the opposite side.

2. Warrior III (Virabhadrasana III) - Straighten both legs and firmly plant your left foot into the mat.  Raise your right leg so that it is parallel to your hip, keeping both hips aligned.  Straighten your arms and hold them out in front of you in prayer or folded at your heart.

Hold for 5-10 breaths and repeat on the opposite side.

3. Crescent Moon Pose (Anjanyeasana) - Come into a lunge pose bringing your left knee down to the mat and your right leg at 90 degrees.  Extend at the waist, straighten your arms and place your hands in prayer.  Inhale as you bring your arms and hands over your head, stretching your hip flexor and abdomen. 

Hold for 10-20 breaths and repeat on the oppositie side.

4. Pigeon Pose (Eka Pada Rajakapotasana) - Bring your right shin parallel to the front of your mat with your ankel flexed and your right sit bone to the mat.  Stretch your left leg and toes toward the back of the mat and square your pelvis.  Breathe here until your hip begins to open and then lean forward resting your chest on your shin or as far down as possible.

Hold for 25-50 breaths.  Repeat on the opposite side.

5. Cow Face/Shoelace Pose (Gomukhasana) - Sit on your right sit bone bringing your right leg over your left leg (like a shoelace), stacking your knees, whilst flexing both ankels. Lengthen your spine and breath into your outer hips.

Hold for 15-20 breaths.  Repeat on the opposite side.

With regular practice of these yoga asanas, you will notice your tendons, ligaments and joints strengthen, improved flexibility and a better quality of muscle tissue which will greatly improve your running form and time.

(image: flickr)

Want to Start Running or Increase your Speed but Unsure How to Train?

Check out these awesome training programs that will help you get started and for those of you seasoned runners out there, the Intermediate and Advanced programs will help you increase your speed just in time for fall races.

This program will help increase the pace that you’re able to maintain while running. If you’re new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines (left column), working at your own intensity level. If you run outdoors or do not have access to any tools to measure your pace, then use the intensity guidelines (right column) as a guide for how fast or slow to run. (Find a full intensity chart and explanation below the workouts.)

****Beginner Speed Program****

Warm up at 3.5 mph pace for 5 minutes (RPE) 3.5 

Jog at 5 mph pace for 2 minutes (RPE) 5 

Jog at 5.3 mph pace for 2 minutes (RPE) 6 

Jog at 5.7 mph pace for 5 minutes (RPE) 7 

Jog at 5.9 mph pace for 3 minutes (RPE) 7.5 

Jog at 5 mph pace for 2 minutes (RPE) 5 

Cool down 5 minutes (RPE) 3.5 

Total Workout Time: 24 minutes 

****Intermediate Speed Program****

Warm up at 5 mph pace for 5 minutes (RPE) 3.5 

Jog at 5.5 mph pace for 2 minutes (RPE) 5 

Jog at 5.8 mph pace for 2 minutes (RPE) 6 

Jog at 6.2 mph pace for 5 minutes (RPE) 7 

Jog at 6.4 mph pace for 3 minutes (RPE) 7.5 

Jog at 5.5 mph pace for 4 minutes (RPE) 5 

Jog at 5.8 mph pace for 2 minutes (RPE) 6 

Jog at 6.2 mph pace for 2 minutes (RPE) 7

 Jog at 6.4 mph pace for 5 minutes (RPE) 7.5 

Jog at 5.5 mph pace for 2 minutes (RPE) 5 

Cool down 5 minutes (RPE) 3.5 

Total Workout Time: 37 minutes 

****Advanced Speed Program****

Warm up at 5.5 mph pace for 5 minutes (RPE) 3.5

Jog at 6 mph pace for 2 minutes (RPE) 5

Jog at 6.3 mph pace for 2 minutes (RPE) 6

Jog at 6.7 mph pace for 5 minutes (RPE) 7

Jog at 6.9 mph pace for 3 minutes (RPE) 7.5

Jog at 6 mph pace 4 minutes (RPE) 5

Jog at 6.3 mph pace for 2 minutes (RPE) 6

Jog at 6.7 mph pace for 5 minutes (RPE) 7

Jog at 6.9 mph pace for 3 minutes (RPE) 7.5

Jog at 6 mph pace for 4 minutes (RPE) 5

Jog at 6.3 mph pace for 2 minutes (RPE) 6

Jog at 6.7 mph pace for 5 minutes (RPE) 7

Jog at 6.9 mph pace for 3 minutes (RPE) 7.5

Jog at 6 mph pace for 2 minutes (RPE) 5

Cool down 5 minutes (RPE) 3.5

Total Workout Time: 52 minutes

An Explanation of Using the RPE Method to Measure Intensity

Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

• 10 Maximum exertion
• 9 Very hard 
• 8 Extremely hard
• 7 Hard (heavy)
• 6 Hard
• 5 Somewhat hard
• 4 Fairly light
• 3 Light
• 2 Very light
• 1 Rest

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working “somewhat hard” to “hard.”

(source: www.sparkpeople.com)

Day 2 Photoshoot Prep: Accountability Post

It all started off a bit rough, I was emotional and I knew it plus I woke up slightly later than usual thus breakfast was pushed back by 30-minutes but was I going to let that interfere with the plans for my day?  Hell no. 

Morning meditation followed by writing in my gratitude journal shifted my consciousness immediately.  I lit a sandalwood incense (out of my special collection from a sacred Shiva temple in India) and offered it to my alter with the intention of being purposeful.  Let me deliberate what I mean by purposeful, I do not mean task oriented but love oriented.  I have found that it is important for me not to dwell on myself when I am feeling emotional but to look beyond and see what I can do to make a difference.  

If you want to be extraordinary, look beyond yourself and take on a bigger issue

Thus, each day, I pray to remain open so that I may say, do, or act in away that helps, heals or inspires another.  Today was no different, only the prayer resonated even deeper than usual most likely due in part to my more vulnerable emotional state.

The emotional body always intrigues me.  No matter how things are actually going, emotions have the power to shift, tailor, and wield entire experiences as reigns to a wild horse.  Yoga teaches us, neither are we our bodies nor are we our minds, meaning that it is the ego that creates emotions and thoughts to deepen our illusion of reality.  In order to be in bliss or live from a place of pure love it is essential for us to first become aware of and then work to shed our egos thus revealing simply the truth of who we are. I feel fortunate to have the freedom to explore and understand my emotions as they have guided me to truth during times when I have chosen not to react to them.

Deep thoughts before breakfast right?  I know. This happens with me.  It’s tangent city…sorry.

Breakfast was stellar, truly my favourite indulgence of the day, this morning’s consisted of Zain’s Chia Pancakes (I made them Chocolate Chia by adding 2 Tbsp Cacao Powder + 1 Tbsp Cacao Nibs) and a cup of Happy Kombutcha Tea.  Hindi Zahra was rocking my world (the music always goes up quite loud once my man has left for work) and I spent the next hour before Kundalini yoga practice posting and skyping with overseas friends.

I practice Kundalini at least once per week.  I find that this practice rids me of all sorts of energy that has found places within my body to breed.  This accumulation comes from everyday life but the practice of Kundalini is so powerful that I can literally feel my vibration and electromagnetic field expanding in a matter of seconds.  In those 75 minutes, I feel pure joy and elation as well as profound connection and surrender.  For my yogis out there, I know it becomes a mandate to practice what you are used to; however, if you have never tried a Kundalini class, I highly recommend it.  

Today, I left class feeling open and knew that I would need to be gentle with myself yet again.  To me, being gentle with myself consists of staying close to home, not expending unnecessary energy (I will deal with tedious things on another day) and really looking after myself with delicious meals cooked with love, my favourite music, some important work, and perhaps a good, old film.

So after yoga, I treated myself to Zain’s Ferraro Rochet Chocolate Pudding - seriously delicious stuff - and had a few hours of work to catch up on (photo editing and writing a meal plan for a client etc) which all went really well, I felt focused and knew that I was working from my heart.  

That is what I love so much about what I do.  Helping others become healthier has to be up there with some of the most rewarding work that exists on the planet. What I do now is such a contrast to the days when I worked in business, there was never this sort of feeling nor the reassurance that I am doing exactly what I am meant to be doing.  

Whether I create a new recipe that makes someone’s journey to health a little sweeter or easier, or watch as of of my client’s tries on a pair of jeans that has not fit her in 20 years, there is an indescribable feeling of joy.  I know that helping others has been instrumental in my own healing process as well and it has given meaning to everything that I have gone through in my life.

Whoa…enough with the heavy duty post…

Savoured one of my Vegetarian Warrior Bowls for lunch and then set out for my run just as the sun was peaking out.  I was not sure how my body would be feeling as it was my first run of the week but as I got going, I could feel a powerful momentum driving me forward and really felt each foot on the pavement.  I was extremely focused on my run and was actually hitting it pretty hard, it turned into a new personal best time for the 14km, which was totally unexpected and equally as awesome.

I felt fierce and my strength resurfaced.  It’s amazing what a solid run in the fresh air can do to invigorate the body, mind and spirit.

Some PB&J crepes followed by a hot oil hair treatment and long bath was exactly what I needed to wrap up my day and I have been enjoying some quality downtime with my man all evening.

Looking forward to tomorrow…time for rest.

Not every run or workout is going to feel like your best.

The point is to accept your efforts each and every time you give to yourself, every time you make the choice to get up and train or reach for that apple.

No one said it would be easy, nothing worthwhile ever is but from where I am standing now every single one of those healthy choices will make all the difference to getting you to your goal and keeping you there.

Ultimately, the choice belongs to each of us. What healthy choices did you make today?

Oxygen Magazine Celebrates National Running Day! 

As a seasoned runner, I often fail to remember how overwhelming the thought of running distances as a newbie can be.  I have participated in many run clinics and all of them advocate the walk/run method in different ways and I have witnessed many runners overcome mental blocks relative to distance running by employing this method.  

It is also great for intermediate runners trying to break into to new distances!

Are you planning to head out and celebrate the day with a run?

By Alicia Rewega, Editor-in-Chief, Clean Eating Magazine, Photography Alloy/Veer

Ladies, you know hard it can be to follow a rigorous training schedule when you are on your moon cycle.

Fatigue, emotions and pain take precedent and you are truly at the behest of your body.

There was a time when I would opt out of training during this time of the month but training actually helps all symptoms of your cycle during it and throughout the month.

So, keep that in mind when you have your next training day on your cycle when the desire to do nothing but finger paint and consume copious amounts of chocolate sets in!

Was feeling pretty tired after one of the most exciting weeks of my life but I knew I had it in me to get out there and run.

I read somewhere that “Christopher Columbus travelled the world in a mere sailboat” therefore can any of us really make excuses when it comes to our training?

If you have it in you even slightly, go for it. It doesn’t have to be your best performance, no one is judging, unless of course, you are judging yourself.

I will share with you my motivation when all else fails: I create the most delicious post workout meal. Sometimes I just have to bribe myself ;)