by thinkmarsh | Sep 22, 2017 | eating, recipe
Packed lunches are a beautiful thing, if you get them right. I am a big fan of crack vegetables and will often have them as a side dish for lunch. Right now, I am trying some other dishes to expand my repertoire with an easy way to get a vegetable and carb serving in.
This week, I started working with Shannon S Nutrition after seeing the amazing results my co-Zero Advent Calendar founder, Becca, had. Shannon is teaching me to count macros, which is a new practice for me. During this first week, I am just getting used to logging all my food on My Fitness Pal and being aware of portion sizes. Next week, I will take more notice of my macros.
If you are new to the term, macros means looking at the amount of protein, fat, and carbs you consume. It goes a bit beyond calorie counting to ensure your body is fueled properly. Shannon has given me the ratio I need (30% protein, 29% fats, and 41% carbs on average) to achieve my goals. Now I just need to stick to it!
I developed the recipe below using what I had in the cupboard to get some carbs in, along with vegetables. Everything is to taste really so feel free to adjust the ratios to what you like and what is in your kitchen. I am a big fan of Mexican food, which is why I chose these spices.
Easy rice salad
2 servings of cooked brown rice
1 can black beans
150 g frozen corn, defrosted
2 tbsp coconut oil
Sauteed medium onion and one bell pepper
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp garlic granuals
Salt and pepper to taste
- Prepare rice according to package directions.
- While rice is cooking, chop up onion and saute in coconut oil on low to medium heat.
- Add one chopped bell pepper to pan once onions have cooked for a few minutes.
- Cook peppers and onions to desired tenderness.
- Defrost corn in microwave. It should only take 1-2 minutes.
- Drain can of beans and rinse.
- Add corn, beans, and spices to pan with pepper and onions. Heat through.
 |
| Ack! I will replace this photo soon. |
- Once rice is cooked, place in a large bowl. Add everything from the pan to rice. Stir to mix.
- Serve hot or cold. Keep in the fridge.
by thinkmarsh | Sep 20, 2017 | outdoors, running, sponsored post, technology
Some people love running on trails, and others in the mountains. Unfortunately, if you live in a big city, such as London, there typically aren’t many of either to explore. Runners just need to think outside the box and see where their feet take them. Who needs the same old boring route when there are so many places to explore?
|
| Suunto Spartan Trainer wrist heart rate monitor watch in Ocean |
For example, if you prefer to run in the mountains, check out Box Hill in Surrey. Normally, I only think of using this hill for cycling but I took part in the Salomon Sunset Series over the summer here and it was one of the toughest races I have ever done. Everybody walked during this race at some point. The views were spectacular each time you reached a crest and the unpredictable tree roots along the paths kept us on our toes. For hill reps a little bit closer to London, Primrose Hill, Greenwich Park, and the stairs near the Duke of York Column (off of The Mall) are all places to work your body to the max. For those who don’t know, hill reps are just like they sound- you run up a hill several times. These are great for building speed and/or strength depending on how long each repetition is. Hills force your form to change (get those knees up!) and the intensity is affected by the gradient. If you are a beginner and want to give hill reps a try, start with a comfortable 20 minute warm up run to the bottom of a hill. Run up the hill for one minute and remember where you stop. Walk back down the hill to your starting point as a recovery. Run back up to your finish point five more times with a walking recovery back to the start. Finish with a five minute cool down run to help bring the heart rate down.
 |
| Headed to the track in Victoria Park |
If you prefer something flat and fast but outdoors, there is an outdoor track in Victoria Park that is free. You can also try The Mall when the roads are closed (to avoid tourists on the pavement) or the north side of the Thames along Victoria Embankment. These will give you the chance to work on your speed without having to dodge too many traffic lights. If you prefer a traditional track, here is a list of London’s Athletics tracks.
London is a concrete city, meaning proper trails are hard to come by. If you hit the outskirts of town, such as Epping Forest or Richmond Park, you might find something with trees and dirt paths to satiate you for a while. I would also suggest the Regent’s Canal tow path as a substitute for trails because the surface often changes and you will forever have to be dodging others along the way. It can get quite crowded when the weather is nice or during commuting time.
 |
| Note that Ocean matches OPI polish in ‘This cost me a mint’ |
How are you going to track of all of these expeditions? The new Suunto Spartan Trainer watch is the perfect tool for heart rate monitoring, and not just while running. There are 80 different sport modes pre-installed and will last for 10 hours of continuous activity on one battery charge. It has GPS too, which will measure your speed, pace, distance, and altitude in real time while running, cycling and swimming. The coolest thing is a ‘breadcrumb view’ which makes it easy to discover new routes but also find your way home again. A new software upgrade that is now available will also monitor your sleep patterns to ensure you are getting your recovery right.
Monitoring your heart rate and logging training sessions on Strava will help you push your training in the right direction to succeed at your goals. You can see your abilities improve over time with an increase in pace and reduction of heart rate over similar routes. The GPS data can be used to create a heat map on Strava to see where you run the most and how much space you have left to explore in London. Greater London encompasses 1572 square kilmeters (607 square miles). I bet there are a few streets and alleyways left for you to discover so get out there and push the city limits. If you find an amazing hidden gem, leave a comment below.
This post was sponsored by Suunto.
by thinkmarsh | Sep 15, 2017 | exercise, fitness
Now that the dark nights are settling in and the temperature is starting to plunge, don’t give up on your summer fitness regime.
Stay motivated- Create a vision board, sign up for a race, pick up some cool goal setting stationary, put £1 in a jar for every mile that you run, or even make a bet with a friend. Dig deep and think about what would inspire you to keep moving through the winter.
|
| My vision board from 2012. Who doesn’t want Jess’s abs? |
Invest in a fitness tracker- It doesn’t need to be anything fancy, a simple step counter will do. Some will even buzz if you are sedentary for an hour to remind you to get up and take a quick walk. Apple phones already have the Health app for this and there are other free options out there. The government recommends 10,000 steps a day but I aim for 14,000 because of dog walks.
 |
| Comparing GPS trackers at Park Run |
Workout at your desk- Curry’s PC World teamed up with Fitbit to bring you a high-intensity routine that only takes 20 minutes and can be completed at work. Set aside time during the day to do these five moves. Get your office mates involved too! You can also check out the 100+ free quickie workouts I have posted here on my blog.
Hire a personal trainer- The financial investment and accountability of a set meeting time will definitely keep you on track. The guidance of a personal trainer can bring you quick visible results which can be very rewarding too. If you don’t have time or budget for in-person coaching, you can also sign up for digital coaching with me.
 |
| I used to walk Snowy. What a cutie! |
Use your energy for good- Long time readers will know that I believe in the work that Good Gym and Cinnamon Trust charities do. Good Gym has 3 different types of event. The first is where participants can run in a group to do a one-off service job helping an elderly person. The second is also in a group run but this time you help with community project. The third, and I think the coolest, is where you commit to regularly running to an isolated older person. You get to have a visit with them and then run home again. Imagine the impact you will have by brightening their day!
Cinnamon Trust is a bit similar but involves animals. You are paired with a local elderly or disabled person who needs help caring for their companion animals. Usually there are dogs that need walking, but sometimes there are cat to play with or bird cages to clean out.
If you don’t live in the UK, perhaps you can find similar programs where you live.
Get the right kit- Winter is to much different from summer in the UK, aside from the shorter days. Make sure you can be seen with reflective gear. Invest in breathable layers with technical fabric. If you feel good (ie not too hot or cold) and are confident you are safe, you can put more focus on your exercise regime.
I hope one of these suggestions will work for you. If you have any additional ideas, leave a comment below.
This post is in collaboration with Curry’s PC World and Fitbit.
by thinkmarsh | Sep 13, 2017 | eating, exercise, family, outdoors, relax, running, self care
Of course, different strokes for different folks but I had an awesome weekend and think you should too. Here are my tips. Let me know which ones you try and how it goes.
|
| Burgess Park fishing late |
- Be a parkrun tourist- Due to my next tip, I needed to be in Elephant and Castle mid-Saturday morning. I started looking at different parkruns and found Burgess Park run would be closest to where I needed to be. After a quick shout on Facebook, I had a few friends meeting me there. The bonus was that a few other friends from track happened to be there and it was perfect running weather (sunny, cool, with a slight breeze). The course is flat and pretty with a fishing lake, open lawns, and wildflower gardens. They even had orange pieces at the finish. I was #224 and pleased with my sub-30 time. After saying goodbye to everyone, I put my Osprey rucksack on and ran another 5K towards my marathon training.
- Attend an instructional weight lifting session- I was lucky enough to be invited by Vlique to attend a Girls Who Lift session at One2One fitness studio near Elephant and Castle. Although I am a certified personal trainer, I don’t have any clients right now nor do I belong to a gym. It was great to have Anna review proper technique of cleans, squats, dead lifts, and pull ups. An added bonus was that Sabine from My Life My Challenges was there too. I hadn’t seen her in ages so it was great to catch up.
 |
| Working on my clean but I am fatigued from running 10K |
- Hit up an activewear sale- Lululemon leggings are my gold standard in terms of quality and fit. However, they are also a big investment. Sabine knew about a sample sale, which we spent a lot of time and money at.
- Have a delicious milkshake with a good friend- Maple syrup, Jack Daniel’s and vanilla ice cream. Need I say more?
- Go on a date with your partner- Sunday was our 7th wedding anniversary. We went to Luppolo in Wanstead as it is one of our favorites. We always order the same thing.
 |
| Goat’s cheese, red onions, olives pizza |
- Sleep in and then go for a run- Don’t set your alarm. When I woke up, I had a rough idea that I wanted to run another 10K. I added in a stop at Rinkoff Bakery for some crodoughs, I mean to add in a mile, too.
- Eat an outdoor brunch in Victoria Park- Yes, more eating. Are you seeing a theme yet? I met James and Oldland at a cafe for yummy food in the brisk air. The sun went behind the clouds but that didn’t matter as I ate a big plate of veg, egg, and halloumi while James had banana praline pancakes.
 |
| More eating! |
- Make your dog a cake- Not only was it our anniversary, it was also Oldand’s 3rd adoptiversary on Monday. I found a dog-friendly cake recipe online. After Oldland licked all the Greek yogurt icing off of the cake, he swallowed the cake in two bites.
 |
| Liking the plate |
- Watch Outlander- The 3rd series (“season” in America) started and I cannot wait to see how they adapted Voyager.
 |
| I was lucky to see Outlander on Thursday night as a sneak preview 🙂 |
If you have any suggestions on what I sure try this weekend, leave a comment below and let me know.
Thanks to Vlique for the complimentary experience. All opinions are honest and my own.
by thinkmarsh | Sep 11, 2017 | fashion, product review, running, shoes
One of the great things about being a fitness blogger is the opportunity to try new products. This year, I was extremely lucky and received a few pairs of trainers (sneakers, for you Americans). Before the London Marathon, I was hesitant to try any new pairs of shoes before the race (#1 rule- never try anything new). After the marathon, I continued to attend track sessions with Advent Running and started incorporating more strength training in.
My last six pairs of running shoes have been Asics Nimbus 15’s and I am petrified of what to do when my last pair wear out. Good trainers can cost £100+ so there is a big financial risk and, of course, a possible injury risk. With a long-term history of Achilles tendinitis and more recently plantar fasciitis, I am always worried that changing shoes will cause me problems again.
Last year, in true American fashion, I met a Hoka One One rep on the Tube last year and discussed becoming an ambassador with him. I had heard good things about Hoka One One as they are very cushioned. Originally designed for ultra runners, the unique thick sole provided more protection than other shoes at the time. I was hoping the extra padding would give me a bit more bounce (rather than relying on my Achilles) and protect my joints with each step I take (yes, I am a heel-striker). The rep sent me a pair of Clifton 2’s to try out. Here is info about the Clifton 2’s for you shoe geeks out there:
Clifton 2
Weight- 203g
Where to wear them- Road (Hoka One One claims that there running shoes have 50% more cushioning that standard running shoes).
Preferred ride- Plush
Type of runner- Neutral
Drop- 5mm offset (24mm forefoot, 29mm heel)
Insides- 3mm Ortholite insole
It took a while to adjust to the shoes because they were elevated (due to thick insole). I took a few days to gradually break them in and get used to the motion of the shoe. It felt like I was rocking forward. I wore them to track, on local runs, and the Women’s Running Magazine 10K in Milton Keynes. They were comfortable enough that I started to wear them to work too (which I normally don’t do with my running shoes in order to save the miles for my marathon training). However, I was still stiff the day after runs. With a few pairs of Nimbus 15’s in my closet, I probably didn’t give the Clifton 2’s as much time to adjust to as I should of, but I was worried about aggravating my injuries.
This spring, Hoka One One sent me a snazzy pair of Hupanas. When I first looked at them, I could see the insoles were not as thick as the Clifton 2s. They seemed comfortable when I put them on for the photos. Here are their stats:
Hupana
179g
Road
Responsive
Neutral
5mm offset (19mm forefoot, 24mm heel)
Molded Ortholite sockliner
 |
| Top view of the Hupana |
Sadly, I have yet to run in the Hupanas. After the London Marathon though, my Achilles have gotten progressively worse. I took most of June and all of July off from running in the hopes that they would heal. But they never did. At the end of July, the osteopath diagnosed me with Achilles tendinopathy, rather than tendinitis (I am not too sure how they are different), and prescribed eccentric exercises to help me heal. It was a 12 week program but I only had 8 weeks until Chicago Marathon when I started.
When I tried on the Hupanas on for the photos, they were really comfy. I think that they are urban-sleek too, meaning you could wear them for day-to-day casual.
 |
| Huspana on top and Cliften 2’s on the bottom |
 |
| I really like the aesthetic design of this shoe. |
As I can’t tell you much about how the shoe feels when you run in them, I can try to explain what an offset or ‘drop’ is. I have heard this term from many of my running friends who take running much more seriously than I do. They know about running shoes like my dad knows about cars. Make, models, specifications, and availability. I am trying to learn what I can from these experienced runners so I can find the next pair of shoes that will allow me to run pain-free.
I spoke with a friend and fellow blogger, Steve Skinner, who works at The Running Works in London to learn more about these terms. He explained the offset/drop is the difference between heel height and forefoot height. If the offset is zero, the heel and the ball of the forefoot would be at exactly the same height off the ground. He added “The weight of a shoe is less important for someone running 5k a few times a week to stay healthy compared to someone racing regularly. However, if you are an efficient runner and light on your feet you might not need a huge amount of cushioning and/or support. A lightweight pair could be more comfortable and help you to run more efficiently/quicker.” You can tell from the stats above that the Clifton 2 has a 1/2 cm thicker sole than the Hupanas. This info is useful for people who have joint pain, run long distances, or prefer sprints on the track.
Steve made a good point saying if you have comfortable shoes to run in, you will want to run more. He recommends that every runner have a gait analysis to help you understand how you run and what you need in a shoe. With your perfect match, you can run more efficiently too.
 |
| Another view to compare the insoles |
As the saying goes, ‘give a girl the right pair of shoes, and she can conquer the world.’ That is what I am hoping for with my next pair of running shoes. After I complete the
Chicago Marathon next month, I will be half way through my
World Marathon Major quest and ready for more.
If you have run in a the Hupanas, let me know in the comments below how they felt. As soon as I can, I will update this post too.
Recent Comments