lululemon Giveaway

It's no secret that we love our lululemon running gear. It's technical, it fits our bodies and looks cute. The awesome ladies at lululemon Brooklyn (new store is opening in June!!) were kind enough to give us a few products to giveaway for National Women's Health Week. We want you to feel and look good while you work out. We are giving away a Pure Balance Glass Water Bottle, a pair of Ultimate No Show Run Socks and the Go the Distance Run Hat.

Here's how to enter:

1) leave a comment on our blog about what you'd like to try of these items (make sure you leave your email address!)

2) "Like" us on Facebook (and leave a separate comment that you liked us!)

3) Follow us on Instagram (and leave a separate comment that you followed us!)

You will receive an entry for each action. We'll pick a winner on Friday, 9am EST and will notify you via email. Good luck and happy running!

Interview with a Runner

Our runner this week is Whitney Norman. Whitney works at a veterinary clinic in Portland, Oregon and lives along the Willamette River in John's Landing where she has access to fantastic city river runs with mountain views right outside her door. In the beginning of 2013, she started working with the Hot Birds to whip her fitness and nutrition habits into shape. Whitney doubted that she would ever be able to say that she truly enjoyed running, but, as she told us this week, "[She's] now been converted to one of the fortunate ones that truly gets to enjoy getting out there and running." Keep it up, Whit! 

How do you know us - Hot Bird Running?
I have the pleasure of knowing the Hot Birds through my fiancé, Match, who happens to be Jessica’s youngest brother. Match and I are getting married in the winter of 2014 and I wanted to start getting in shape for the big day. Lucky for me, as an extra bonus, I will be inheriting a fantastically motivating running coach as a sister-in-law and the Hot Birds!

What are your current running goals? Are you training for anything? 
I haven’t ever been driven by the idea of running, but, unfortunately for me, I also know it’s the best way to get in shape for the wedding. In January of this year, I started Hot Bird's Running and Nutrition Program.

Who or what inspires you to run?
I use to describe myself, "I’m not the most enthused runner," because for the first two months of training I had to literally shove myself out the front door with the image of myself in a white dress posing for eternally existing photographs to get started on my run. I have been very fortunate to have Jessica as a running coach. She is really what has inspired me to keep going. It’s been an unbelievable help for someone like me who struggles with running, to have someone to talk to when frustrated with my progress, or to get that extra boost of confidence in my ability to keep on.

In the last month I’ve really started to enjoy my running experience. I think the first time I truly had fun on a run was last month when Jess, Match and I all went for a run in Tryon Creek State Park. It was one of the most challenging runs I’ve been on to date, but it was also the most rewarding. It was truly a running breakthrough for me and since then I’ve felt fantastic while running. I’m so grateful to have had the team of Hot Birds at my back to keep pushing me on. I truly don’t believe I would have gotten to this point without their support.

What is your favorite running route/place to run?
Now that I’m off and running, my favorite route has become my run in Tryon Creek State Park. I’ve gotten the opportunity to go several times a week and it is always as challenging as it was the first time. There’s something great about running in the woods that keeps you watching your feet while dealing with the changes in hills. I always feel completely beat at the end but in a satisfied and happy way.

Who is your favorite person to run with and why? 
I also love the Tryon run because it’s one that I get to do with my fiancé, Match. It must be something that the Elliott’s do, because they are some of the most motivating people I’ve ever met. My experience as a runner has been short with a bit of a rocky start but I feel so blessed to have had the support of both Match and the Hot Birds to keep me on track. I would have never been able to get to where I am now without them.

What is the best piece of running advice you ever received and who was it from?
The best piece of running advice I’ve ever received was to run in run/walk intervals. I purchased a GymBoss at the beginning of my running program, and it has been such an enormous help. It was great training for me starting at the beginning because I wasn’t discouraged about not being able to run far. I could have breaks and continue on again until I had reached my goal. For me it essentially took away quitting when I was tired as an option.

What is your favorite running gear/piece of clothing?
Apart from the GymBoss as being my favorite accessory I would have to say that I absolutely love the Ta Ta Tamer sports bra from lululemon. I am fortunately well endowed in the chest region and as a runner is was a painful experience at first. I really do love the support that it gives me while taking away the massive shoulder pain.

Interview with a Runner

Corey Dergazarian is our featured runner of the week. We've known her for about 3 years and have seen her go from running 1 mile to knocking out a 3 mile run at 8:30 pace easily over 3-4 months. We like to say that she was our first success story! She lives in Prospect Heights with her husband, 4 1/2 month old son and energetic dog (Ella). She's lived all over the country and abroad and is happy to now call Brooklyn home!  

How do you know us - Hot Bird Running?

I met Jessica and Meghan about 3 years ago when I attended a Wednesday night run club at lululemon Brooklyn - where Meghan led weekly runs through Prospect Park. My husband and I had recently moved to the neighborhood; I hadn't run in a while and didn't know many people in the 'hood yet...so I figured, hey, I love to run and runners are fun and friendly people, right?...so why not give it a try. I am SO glad I did and was hooked from the start. Since then, I have gone on countless runs with Jessica and Meghan, attended several of their Hot Bird group training sessions and had a laugh kicking butt in the NY Ragnar Relay upstate with Jessica two years ago. The Hot Bird Running ladies are my go-to running experts!  

What are your current running goals? Are you training for anything?

I am a new mom to a beautiful 4 1/2 month old boy and am focused on slowly getting back into running and strengthening my (now-floppy) mommy muscles. I ran during my pregnancy last year until about the middle of my second trimester, but when I started experiencing back pain I decided it best to stop running and switched my focus to weekly prenatal yoga. I recently began running again after a now almost 8 month break and wow does it feel great! I have always wanted to run a half marathon - perhaps this will be my year!? 

Who or what inspires you to run?  

I have loved to run for as long as I can remember (...that and I really, really dislike the gym). I'm not a competitive runner and enjoy taking a non-structured approach to my workouts. I run because it's my 'me' time, even if I'm running with someone else or in a group. Nothing beats being outside with the wind in my hair, sweat dripping down my face and feeling carefree. Running clears my head and gives me time to digest my thoughts and decompress from busy city life. I'm inspired to keep going because that feeling of calm and refreshment I have after a good hard run can't be beat! 

What is your favorite running route? Or favorite place to run?  

My favorite place to run is through Prospect Park. Away from crowded city streets, winding through the many trails and paths in the park never gets boring! I also adore running along the beachfront when I'm visiting my in-laws in the south of France.  

Who is your favorite person to run with and why?  

My favorite running partner is my dog Ella. The minute I get my running shoes out and grab her leash she dances around until we're out the door! I am really excited to take my son out on runs in a couple of months when he is old enough for his jogging stroller - I hope he'll enjoy the journey as much as I do. 

What is the best piece of running advice you ever received and who was it from  

The best running advice I ever got was from the Hot Birds - to always have fun! When I'm out on a run and feeling tired or unmotivated, I remind myself it's not about my pace per minute, how far I go or if I'm running hard enough. I'm out there running and that's what counts. I just get my shoes laced up and go for it!   

What is your favorite running gear/piece of clothing?

I would be lost without my Champion Powerback sports bra (...even more critical now since I'm a breastfeeding mom!)

10 Great Gifts for Runners

We've compiled a list of our favorite running items as a little gift to all of you this holiday season. These are the items we consistenly reach for when heading out for a run and/or workout or what we use to stay injury free throughout training. No matter what the runner in your life is training for - from a 5k to a marathon - we think they will love the items on this list. Use it as a shopping guide for that special runner in your life, or even better, use it for yourself!

1. Trigger Point Tools -We can't say enough about the tools this company creates. We love their foam roller, called The Grid, and are newly in love with their Ultimate 6 Kit.

2. The No Show Ultimate Sock - Great stocking item. We love them because they stay put, out of sight and wick away the sweat.

3. Gym Boss - Perfect stocking stuffer for the newbie runner and the workout fanatic. You can set walk/run intervals which is great for the person just starting to run. Easy to use and clips onto your clothes.

4. lululemon Cool Racer Tank - We wear this year round and it's great for all types of working out. Layer it in the winter or use it as a cute running top in the summer. Loads of colors - we recommend anything bright!

5. The Stick - This is every runner's best friend. We love running relays (Ragnar Relay and Hood to Coast) and this little guy is a must have item because it's easy to pack and is the best self massage tool available. We recommend the Marathon Stick.

6. Melt Balls - Another awesome recovery tool for runners. It's like giving your feet a massage. Use it pre and post run to keep feet healthy and happy! Your feet will thank you.

7. Make a Break Jacket - Besides being extremely cute, it's water repellent, light (perfect for layering), has a hood, reflective detail for low light visibility and did we mention it's cute and flattering? Buy it in red, 'tis the season!

8. Garmin - We recommend the 610 for the serious runner who loves to track everything. The Forerunner 10, 210 and 410 have less features but do what all runners need - pace and distance. Garmin uses satellites to track your distance and pace. Your runner will no longer be beholden to the exact route they pre-planned. (whichever one - good for what)

9. Yoga classes - Most runners don't stretch enough. Yoga is a perfect excuse to stretch and allow your achey runner muscles to elongate, relax and recovery. If you are in New York City or Brooklyn area, we recommend sending your runner to Mala. Find a studio that offers basic and/or classes geared specifically for runners.

10. The gift of running - Give yourself or your runner one of our training programs or personal sessions. We offer gift certificates! Contact us to purchase your loved one the gift of running.

The Best Sports Bra for Running is Back!

Our love affair with the All Sport Bra by lululemon athletica
        

The best dang sports bra ever for long distance runners is back after a two year hiatus. Stock up on lululemon's All Sport Bra today and understand what tight, comfortable and chafe-free feels like at at ANY distance. It's simple, supportive and perfect, and now it's available!

Thank you, lululemon, from the bottom of our hearts (and our chests) for the return of the All Sport Bra. We asked and this week you delivered.

Welcome back, All Sport!

Friday Fun at the Track!

We hit the track this morning with our client (and friend!), Jaema. It was kinda rainy and it was 7am. What happened? We kicked some butt! It was Jaema's first time running an interval set on the track. She's training for lululemon's SeaWheeze Half Marathon in August. We chose this track workout based on where she's at with her training.

Track workouts are a great way to increase your speed, learn proper pacing and build stamina. Today we did a pyramid set: 400, 800, 1200, 800, 400. We aimed for consistent splits. A pyramid track workout is a great way to test your ability to run on tired legs and figure out your pacing for different distances.

Remember, always warm up and cool down with at least a mile. Perform a few dynamic stretches before running your track workout and finish up with some static stretches and a few core exercises.

 

Tips to Start Running

We've heard it a million times before, that running is one of the best ways to get fit and lose weight. So, why isn't everyone out there running or jogging and getting fit? Because running can be daunting and painful and not the easiest activity for people. Many of our clients come to us because running is not comfortable for them or they don't know how to start running. Questions abound: how fast do I run? Am I running correctly? Why can't I run for more than a few minutes?

We firmly believe that everyone is able to run! How you start is very important. We recommend you create a plan or strategy. Here are our top tips for how to start running.

1. Run/Walk - this is probably the most effective way to start a running routine. Begin by walking fast for 5 minutes and then run for 1-2 minutes. Continue with the run/walk for 20 minutes (we suggest 3-4mins walking and 1-2 minutes running for beginners) Experiment with different lengths of running and walking.

2. Map it out - know where you are going. Use Map My Fitness or Google pedometer to map out a route that is 1 mile

3. Get some motivational music - pick about 7-8 of your favorite songs, load em up on your iphone, ipod, etc and head outside. Put a few of the slower tracks first and then build up to the fun, dance songs. Run for the length of your mix (20-25 mins). Here are some of our favorites: Hot Bird Music

4. Take it slow - pace doesn't matter! Start off slow and let your body get use to the new movement.

5. Make it social - find a friend and run or run/walk with them. Put it on your calendar and you'll be less likely to skip it. lululemon stores lead fun runs out of their stores. Find a store near you.

6. Keep an exercise log/journal - keep a record of your runs. Write down your activity - time, run/walk intervals, how you felt and time of day. This is a great way to see your progress.

7. Find a coach who you relate and will help you reach your goals!

We hope this motivates you to lace up those sneakers and get out there. 

Cait's Plate: Protein Packed Salads

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  This week she inspires us to make our favorite restaurant dish in our kitchen. Enjoy!

Wheatberry Salad

There are few things in life that make me happier than the Whole Foods salad bar. Tons of different fresh, healthy dishes chock full of veggies - it's heaven. One of my favorite salads that I get every time I treat myself to the Whole Foods salad bar is what they call the Berkley Wheatberry Salad, and last time I was there I realized how simple it must be to make with such few ingredients - I knew I needed to recreate it.

Wheatberries are a whole grain and are packed with fiber, protein and iron. It was my first time preparing them and they are as easy to prepare as rice. They have a chewy, nutty texture, and are great in salads, as a side dish or as a base for breakfast in place of oats.

Wheatberry Salad Recipe:
Ingredients:
2 cups cooked wheatberries
1 red pepper
3 stalks of celery
1 apple
3 scallions
1/4 cup dried cranberries
1/3 cup chopped pecans
 

Dressing:
1/3 cup olive oil
2 tablespoons honey
1/3 cup apple cider vinegar
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste

Directions: Cook 1 cup of dry wheatberries according to package instructions. They take about an hour. While they are cooking, chop the pepper, apple, scallions and celery. Combine ingredients for dressing and set aside. Drain and rinse the wheatberries. Once they have cooled, add chopped vegetables and fruit, dried cranberries and pecans. Toss salad in dressing and enjoy!

Tasty Treats for Long Runs

Figuring out what to eat and when is a vital part of running and racing well. Over the next few weeks, we will write about what we like to eat before, during and after long runs and high intensity workouts.

On our group run with lululemon athletica SoHo last night, several of the runners (who are all training for their first half marathon) asked us for advice on when and what to eat during their long runs.

Both of us agree that our favorite "food" for long runs is Clif Shot Bloks. They are energy chews, kind of like gummy bears, that are easy-to-chew sources of carbohydrates and electrolytes. Carbs are you body's fuel which you need to replenish about every hour during long runs.

While each person needs to experiment and figure out what works for them, our rule of thumb is: eat 100 calories every 45-60 minutes. If you like Shot Bloks, that means 3 bloks every 5 miles. Shot bloks come in a long packet with 2 servings  a packet. Our favorite is the Cran-Razz. Try 'em out and let us know what you think!  Or, what’s your favorite way to refuel on a long run?

Cait's Plate: A New Guest Post Series on Food!

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad
By Caitlin Grams 

     

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad

Ingredients:
1 cup quinoa, rinsed and prepared according to package directions
1 can black beans, rinsed
1 can corn
1 red pepper, chopped
1 shallot, chopped
2-3 tablespoons fresh cilantro, chopped
1 avocado, chopped

Dressing:
1 lemon, juiced
1 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp sriracha or hot sauce of your choice
salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.