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Posts from the ‘Purely Fitness.’ Category

This Weeks Training Tips

Hi everyone! I’m Cassie, the blogger behind Almost Getting it Together. After talking about clothes all day at my job in social media, I wanted an outlet to talk about my passions other than fashion – traveling, running, living a healthy lifestyle and of course, food!

I love sharing my knowledge and encouraging others to be the best that they can be. To do just that, I’m bringing you a three part series to talk about training for races in the height of marathon season. This is the third part in my series – race day and recovery. Check out my previous post on training tips and what to eat before, during and after a race.

Before the Race
After months of training the big day is fast approaching – race day! Even though it is important to taper (running less miles to let your legs rest), it’s necessary to still focus on nutrition, hyrdration and getting enough sleep the week before a race so all your hard work pays off.
-Girls – let the high heels have a week off this week. You don’t want your calves to feel tight!
-A day or two before the race, decide how you are getting to the start line. For big races, many roads are closed off so you may have to plan an alternate route than normal. Check the weather to be sure you’re wearing the right clothes.
-Make a plan with your family and friends on where you are going to meet them after the race as well incase you don’t run with your phone – finishing areas are often crowded!
-The night before race day, set out everything you will need for the race, including pinning your race bib to your shirt. You’ll be waking up super early so you want to be prepared.
-Pack a change of clothes (including what you’ll be wearing under your clothes), a snack, your race nutrition (gels, etc.), baby wipes, deodorant, a little cash (always be prepared!), your watch and whatever else you think you may need. You can leave all your extras in the bag check.

During the Race
You got this! Remember, you’ve spent months training for this moment so you are prepared – don’t think otherwise.
Have fun, smile for the cameras and enjoy the experience.
Be sure to keep listening to your body to know when you need water or fuel during the race. If you start to feel tired or have negative thoughts, drink more water. If your legs are getting heavy, have some fuel.

After the Race
Once you cross the finish line, the hard work is over but you’re not quite finished. If you don’t take proper recovery steps, walking might be a little harder than normal for the next few days and you won’t be as strong as you were on race day.
-Rehydrate! You lost a lot of fluid and electrolytes during the race. Don’t rely on just water – replenish with electrolytes. Try Nuun or coconut water for the most nourishing effects.
-Refuel. You just ran a bunch of miles so you’re more than likely very hungry. Try to stick to a 4:1 carb to protein ratio to rebuild your muscles and replenish your carb stores. Two of my favorite ways to refuel are with my gluten-free breakfast quesadilla and my peach, goat cheese and almond butter pancakes.

A perfect refuel after a run

-Stretch and foam roll. Take the extra 10 or 15 minutes and stretch out and foam roll your legs. It doesn’t seem like these two things will make a big difference but they will.
-Schedule a massage. It sounds a little indulgent, yes, but do it. It make a serious difference when you get the lactic acid worked out of your muscles.
-Go to yoga. Don’t push yourself too hard but take a class and focus on stretching those tired muscles!

What is your next race? Do you have any other race day tips or tricks?

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What to Eat Before, During and After a Race

Hi everyone! I’m Cassie, the blogger behind Almost Getting it Together. After talking about clothes all day at my job in social media, I wanted an outlet to talk about my passions other than fashion – traveling, running, living a healthy lifestyle and of course, food!

I love sharing my knowledge and encouraging others to be the best that they can be. To do just that, I’m bringing you a three part series to talk about training for races in the height of marathon season. This is the second part in my series – nutrition. Check out my previous post on training tips and be sure to come back next week to learn about race day and recovery.

The most important thing for nutrition while racing is that you need to practice how you will fuel before, during and after your run with your training runs. Make sure you have enough carb stores to get through your run and that you are eating enough protein to recovery properly. Find out what works best for you (everyone is different!) and replicate that on race day to ensure you have a successful run.

6 Grain Oatmeal and Bananas Booklet

Pre-Run

Depending on when you run, you might need a light snack before you head out the door. I always keep a batch of homemade energy bites in the fridge so I can have one or two if I’m doing a run of 6 miles or more first thing in the morning. I make mine with dates or figs, nuts (typically almonds or cashews), Purely Elizabeth Ancient Grain Oatmeal and then fun add-ins like unsweetened coconut, cacao powder or nut butter. These are a great way to get natural sugar, carbs and protein to fuel your workout.

Before a long run (10 miles or more), I always eat oatmeal with fruit and nut butter. You have to do what works best for you, so experiment – maybe sprouted toast with peanut butter and banana is your jam (pun intended) or you can’t stomach anything more than a little bit of granola and almond milk. Be sure you know what works best for you so you can do the same thing on race day!

During Your Run
Many people use energy gels when they run. I do when I am running a race for ease but during training runs I use my homemade energy bites. I try to eat 50 calories or so every 45 minutes. Your carb stores are depleted after 90 minutes (all that yummy oatmeal is gone!) so it’s important to keep fueling your body because if not, you will begin to feel fatigued and your legs will tire.

Chocolate Hazelnut Energy Bites

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If this is your first distancee race, be sure to try out how you are going to fuel for race day during your long training runs. If you don’t want to use energy gels at all, I also suggest dates with nut butter or even honey packets – you need sugar and carbs to keep those legs moving.

Post Run
It’s natural to want to eat everything in site after a long run – or nothing at all if you are so exhausted from all the hard work you just did! You need to replenish all the carbs you just burned as well as eat protein to fix all the tiny tears running puts in your muscles. The magic ratio you are looking for for optimal recovery is a 4:1 carb to protein ratio.

Personally, I want nothing sweet after a run since I had so many sugary things to fuel my way through. I crave salt (see below: hydration). Lately, my go-to post run food as been sauteed kale, mushrooms and onions with eggs and a carb like quinoa or brown rice. You could also add a little Ancient Grain Oatmeal for a savory dish. I’ll usually have a little Greek yogurt with peanut or almond butter as well.

If I’m meeting up with friends for a late brunch or lunch after my long runs, I’ll make a quick smoothie like my Cherry Chocolate Recovery Smoothie. Cherries help fight inflammation caused by running and are a great recovery food. I add protein powder to help repair my muscles and lots of green leafy vegetables to get a good dosage of vitamins and minerals.

Cherry Chocolate Recovery Smoothie

Hydrate
This goes without saying – drink water! Invest in a water bottle made specifically for running if you are running in hot weather or running long distances. When you begin to feel dehydrated during a run you will feel tired, sore and even begin having negative feelings about your run. When I randomly start to develop a bad mood during a run I drink more water and it always helps me snap out of it! Remember to drink water even when it’s cold out… your body will still get dehydrated!

When running long distances, sometimes water alone isn’t enough. It’s important to get electrolytes as well, especially pre and post run. I use Nuun tablets since they are all natural and don’t have any added sugar and it’s easy to pop them in my water bottle. Coconut water is also an awesome source of electrolytes and potassium. If you find yourself bloated after a run, be sure you’re replenishing electrolytes.

Runners, how do you fuel for your training and races? New runners, do you have any questions?

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Running a Fall Race? Here’s Everything You Need to Know

Fall running

Hi everyone! I’m Cassie, the blogger behind Almost Getting it Together. After talking about clothes all day at my job in social media, I wanted an outlet to talk about my passions other than fashion – traveling, running, living a healthy lifestyle and of course, food!

I love sharing my knowledge and encouraging others to be the best that they can be. To do just that, I’m bringing you a three part series to talk about training for races in the height of marathon season. Check back each week for a new installment on nutrition, race day and recovery and today – training tips!

Are you a seasoned runner who is ready to take the next step and running a longer distance race or are you new to the running world? Either way, you’ll have to have time, commitment and a plan to reach your goal. From choosing your race to staying motivated and injury free, here are some of the best tips from an eleven year distance runner!

Choosing a Race

One of the best ways to stay motivated with your running is to have a race on the calendar so you can build your training plan. While there are opportunities for 5Ks, 10Ks, half-marathons and marathons year round, the main seasons for half and full marathons are in the spring and fall.

  • Determine how much time until your race. If you’re a beginner, you’ll need eight weeks to train for a 5K or 10K, 12 weeks to train for a half-marathon and 16 weeks to train for a marathon. Be sure you take this into account when you are choosing a race!
  • Decide where you are going to run your race. Will it be close to home or would you like to do a destination race like Disney or a Rock n’ Roll race? Each has its advantages and disadvantages. It’s nice to wake up in your own bed on race day but it’s also fun to run somewhere completely new.

Staying Motivated

Training for a race isn’t always easy or fun. There will be days you want to stay in bed instead of going for a run or head out to happy hour instead of spin class. There are a few ways to break up the monotony of running.

  • Join a running group. Don’t worry if you think you’re too slow – there are people who run every pace who will be there! This is also a great way to make new friends and learn more about running from seasoned running veterans.
  • Make a playlist that you use only for running. Save your best pump up music, the newest album from your favorite artist, or old school jams for your runs so you look forward to them even more.
  • Buy new workout gear. Don’t go out for a 10 mile run in brand new shoes, but buy a new top or shorts every now and again to get you excited to go outside.
  • Vary your route. This is important for injury prevention as well. You don’t want to see the same thing day after day and your legs need to run on different types of surfaces – trail, pavement, track – switch it up!

Staying Injury Free

Many people are afraid to begin running because they have lingering injuries or are worried about hurting their joints. Yes, both are possible, but if you take the right precautions, you will be able to get across the finish line injury free on race day.

  • Get fitted for the proper running shoes. Many people will choose shoes based on whatever they like aesthetically – bad move. There are different types of shoes for different types of feet. Go to a specialty running store, tell them what you are training for and they will help you choose the best pair of shoes for your feet. They do this by watching you run, measuring your feet and looking at your old running shoes – don’t forget to bring those if you have them!
  • Foam roll. Ever see people at the gym rolling over a cylindrical piece of foam? Yes, that’s foam rolling. It helps stretch the muscles and release lactic acid for a quicker recovery. It’s not always pleasant… think more, “it hurts so good”.
  • Cross train. Don’t go out and run 7 days a week. Run 3-6 days a week, whatever works best for you, and go to a spin class, swim, do a strength workout or go to yoga the other days. Your legs and joints need a rest and you will become a stronger runner by getting your heart pumping in different ways.

Are you currently training for a race? What other tips do you have for aspiring runners?

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Take It Or Leave It: What Do You Think About The Latest Health Trends?

Take It or Leave It

We’d love to know your stance on the latest trends in health and fitness! Share with us by taking this quick survey. To thank you for your time, we’ll pick 3 respondents to send FREE product coupons–so make sure to include your email address!

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Tips on Yoga + Health for a Rejuvenating Transition into Summer

By: Sasha Nelson for Hyde Yoga

Wellness is spreading like wildfire. Green juice has become a supermarket/social media staple, and people are realizing the importance of consciousness toward the environment, the food we eat, and the way we live. Yoga fits into this modern mindfulness matrix perfectly, even though some argue that this “trend” can discredit the integrity of what the asana practice and yoga as a whole is really about. Others could defend that, beyond the fancy poses we see on Instagram and the wide-spread craze of the yoga pant, the popularity of yoga itself is an obvious representation of the benefits of this practice (whether or not yoga students at your local gym know what the sutras are).

hyde barbados 1

Experienced yogi or beginner student – the physical yoga practice is an excellent way to get in shape and feel great in any season. We know this because the results are all literally over the place, right in front of our face – everyone wants a piece of the asana pie. What newbies may be unaware of when they first step onto the mat is the beauty of the benefits of this practice beyond sculpting Madonna arms: experiencing unity and oneness (or sama, sameness), discovering physical and mental spaciousness, the ability to see yourself in others (and vice versa – the meaning of namaste), finding a silver lining within an undesirable experience (pratipaksha bhavana), noticing how and when you react to things, discerning between pain and discomfort, employing mindfulness in every moment, and so on. Who knew you were scoring so big when you first learned how to do a downward facing dog?

Needless to say, yoga and nutrition go hand in hand. When we are on that zenned-out yoga high post-practice, it’s natural to want your treat your body to something that will make you feel good as opposed to greasy, processed foods. One of the many reasons Hyde loves Purely Elizabeth is because they use clean, wholesome ingredients that are environmentally conscious – similar to our use of organic cotton. We love supporting these like-minded brands because we are all part of the same purpose – we genuinely care about the environment and the wellbeing of our customers, whether that be through our yoga practice, what we put in our mouths, what we wear, or how we find peace of mind.

Both Hyde and Purely Elizabeth started with an idea, and we’ve been growing ever since. All it takes is that first initial interest and an openness to whatever comes up as one continues down the wellness road. We’re all on different paths, yet (as yoga reminds us) we’re all one. So whether you’re a seasoned practitioner or just starting; whether you’re a bona fide foodie or want to start eating healthier, follow these simple yoga and lifestyle tips to feel amazing throughout summer and onward:

  • Eat whole, nourishing foods. Shop the outer aisles for fresh fruits and veggies, and buy organic whenever possible. Look for brands with a few simple, clean ingredients throughout the inner aisles. For a summer breakfast/snack, we are obsessed with Purely Elizabeth granola with coconut milk or yogurt and berries. Yum.
  • Practice surya namaskar A & B (sun salutations) 5-7 times per week (or moon salutations for a gentler approach). Be aware of things like how your body moves, the quality of your breath, where your mind wanders off to, the alignment of the posture, etc. If yoga isn’t your thing, enjoy your favorite activity – move your body!
  • Without judging yourself, notice how and when you react to things. When something happens that upsets you, try counting to ten before you react.
  • Find quiet moments to sit still and simply breathe, focusing on non other than your inhale and exhale.
  • Make space for fun moments to play outdoors, detached from judgement, allowing yourself to move and express yourself freely (remember running through the sprinklers as a kid?).
  • Be mindful of the brands you put your dollars towards, and support the local, sustainable companies that resonate with you.
  • Do what you love, and smile often (even when you feel like you can’t)!
  • During your physical practice, whether that means yoga or running or knitting, try to remain as present as possible in every moment. Notice the way you move, breath, if your brain wanders, if and when judgement comes up, and so on. Incorporate this mindfulness within your summer activities.
  • Pack Hyde yoga gear when you travel to remind yourself there’s always time to practice your favorite physical activity, even if it’s just stretching in your hotel room. Our jojo shorts and brooklyn halter are a popular summer combo.
  • Always come back to the present moment to make the most of the sunshine, outdoor activities, and all that summer has to offer.

Enjoy a Yoga Discount from Hyde!

Use code “purelyhyde” at checkout for 15% OFF HYDE YOGA GEAR when you shop online.

>> Shop Hyde.

Namaste, and happy summer.

Meet Sasha Nelson. 

Sasha Nelson

Sasha Nelson is a yoga instructor, certified health coach, dancer, and music lover based in Brooklyn, NY. She works with individuals who seek to balance wellness within their modern lifestyle, and teaches primarily vinyasa-style yoga in Brooklyn and Manhattan. A former Fashion Merchandising MFA graduate from Academy of Art University, she now works for Brooklyn-based Hyde organic yoga apparel. When you don’t find her doing any of these things she is experimenting in the kitchen, poppin’ and lockin’, and practicing Breakti®. For more information, visit sashayogawellness.com.

Stay in touch for easy, healthy, tasty recipes, plus simple wellness + lifestyle tips:

Website: sashayogawellness.com

Facebook: facebook.com/sashayogawellness

Twitter: @sashayoga, Pinterest: @sashayoga, Instagram: @sashayogawellness

Hyde Yoga

Website: yogahyde.com

Facebook: facebook.com/yogahyde

Twitter: @hydeyoga, Instagram: @hydeyoga, Pinterest: @hydeyoga

Pilates in the Park

Join us for an end of summer Pilates class in Central Park! The class will be led by Purely Ambassador, Dani Sturtz. After class, enjoy complimentary Chobani + purely elizabeth ancient grain granola parfaits. The class is free, just email dbsturtz@yahoo.com to register!

Pilates in the Park

As shown in the map below, the class will be held on the grassy area by the intersection of the 79th St Transverse and West Drive. If you have any questions regarding the class or directions please email dbsturtz@yahoo.com.

Pilates in the Park Map

Purely Workout Gear

Purely Workout Gear

The purely team’s favorite finds for working out in comfort and style! 

Caroline:

Classic Klean Kanteen | Klean Kanteen  Ink’d Headphones | Skull Candy  Wave EVO Levitas Running Sneakers | Mizuno  Active Mesh Shorts | Old Navy  Ribbon Hair Ties | PreppyPieces Etsy  Bear Naked Wipes | Jose Maran

Megan:

Racer Back Pullover Bra | Gap  Half-Zip | Nike  The Workout Sock | Cory Vines  Pure Balance Water Bottle | LuluLemon

Elizabeth:

Coconut Water | Harmless Harvest  No Limits Tank | Lululemon  Lunarglide Running Sneakers | Nike  Wunder Under Crop | Lululemon

Julie:

Energy Chews | Honey Stinger  Hydration Pack | Camelbak  Mineral Based Sunscreen | Jason  Wallet/iPhone Case | Urban Outfitters

3 Everyday Yoga Poses

Purely Elizabeth ambassador, Julia Hanlon, shares with us her go-to yoga poses, while practicing outdoors in breathtaking Hawaii. Are you jealous? Because we are!

Yoga Poses

As a yoga teacher and practitioner, I often think about if I only had three poses to practice everyday, what they would be. These three poses are among my favorite and help me live purely at different times of day.

Pose 1: Virasana (Hero Pose) 

Sit with your buttocks in between your ankles and let your arms rest on your lap or by your sides. If your buttocks don’t reach the ground, sit on a book or yoga block.

Benefit: This posture stretches the thighs, knees, and ankles. It is a good pose to begin your day in for 5 minutes to center yourself for what is ahead.

Pose 2: Adho Mukha Svanasana (Downward-Facing Dog)

Take your body into an inverted V-shape with your hands shoulder-width distance apart and feet hips-width distance apart. Let your knees bend and head hang in between your arms.

Benefit: This posture stretches the entire body and is a great posture to do at anytime of day, anywhere!

Pose 3: Viparita Karani (Legs-Up-the-Wall or tree!)

Sit sideways next to a wall and swing your legs up onto the wall. Make sure your sitting bones are pressing against the wall for support.

Benefit: This posture is a gentle inversion that is nice preparation for a night of restful sleep.

Julia Hanlon
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