Vacay the Plant-Based Way

I just returned from a 4 day camping trip at the lake.  I love camping.  We water ski, tube, swim, hang out with friends and are able to unplug and relax.  Then there’s the food;  BBQing chickenor steak for dinner, dogs for lunch, eggs and bacon for breakfast, cheese and crackers to nibble…

Oh right.  That was last year.  After committing to a plant-based lifestyle earlier this year I had to completely re-think my camping strategy.  Because I not only had to feed myself but had to feed the family, who are NOT plant-based, as well.

So I did what I do best.  Planned it out and cooked most of the food at home to be heated up at the campsite.  And I kept it very simple because camping when it’s over 100 degrees doesn’t lend itself to standing over the stove or bbq.

  • Ground turkey tacos for the family, crumbled tofu for me.  I made each the same way; taco seasoning, canned green chilis, crushed tomatoes, a few chipotle peppers in adobo sauce for a kick.  That was one dinner, maybe a lunch.
  • A huge batch of brown rice for the tacos.
  • Refried beans that I made earlier in the week.
  • Chicken apple sausages for the family.  Vegan burgers for me.
  • Salad fixings.
  • Sandwich fixings.
  • Bread for sandwiches, taco shells for tacos.
  • Pasta noodles for Jack.
  • Soba noodles with spicy peanut sauce for Brad and myself.  This would go over a salad.  Enough for dinner and lunch.
  • Cereal for me and the family, eggs for Brad.
  • I also grilled up 2 large pans of mushrooms, onions, peppers and sliced zucchini.  I thought this would be great on sliced baguettes for either lunch or dinner with avocado.
  • Chips, crackers, hummus, salsa, guacamole, nuts, raisins, etc.

So how did it go?  We all know that planning and the application can be two very different things.

We did have to do some food re-org for Jack so after at trip into town to the market we were set.  And we had one dinner disaster on the second night.  I made beans and rice and corn but it was hot outside and I just threw it all together in a pot so it looked and tasted like what I imagine prison food would be.

But other than that, all was good in the camping hood.

So what about the meat?  The bbq?  The lovely and delicious smells wafting from my friend’s campsites?  It smelled divine, let me tell you.

But what I’ve found at 118 days into this, is that even if something smells good, like a steak from over at Dave’s campsite,  I don’t have a desire to eat it. I have other very tasty options that make me feel good and that I really enjoy.  (Except for that crappy mush that I made the second night.  Bleh.)

So overall I consider my camping trip a success.  I mean, thank goodness that Lagunitas IPA is made from plants or else this would be a different post altogether.

Now go run!

Keli 🙂

 

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The Bare Minimum – Travel Edition

I am pretty disciplined about my workout schedule.  Even on vacation.  Whether a 10 day Hawaiian getaway or a 4 day road trip, I set a plan to get in the bare minimum of exercise each day.

Bare minimum?  Yep.  Just enough to break a sweat and stick to my schedule.  Because let’s be real  here,  we’re on vacation to take a break, get away and spend time with our family and friends.  Not to log 2 hours on a treadmill at the hotel gym. Unless that’s what you like to do.

But since I that’s not my idea of fun while away I set up a vacation plan.

I’m sure you’re not surprised because if you know me by now, I always have at least one plan in place.

  • Pack your workout clothes.  For a 2 or 3 day trip I bring one set of exercise clothes.  For longer trips I’ll bring 2 sets.  Even on a 10 day trip.  Don’t make that face.  Unless you are slogging in the jungle your clothes won’t be too gross.  But if you can’t bear to wear clothes more than once see below for a laundry hack.

Laundry hack – Rinse or wash your clothes. Ring out as much water as you can.  Lay the damp clothes between two towels and then roll them up tight and then twist the ends of the towels to squeeze any extra moisture out.  Keep squeezing.  Remove from towels and hang them on door knobs, on chairs on the porch.  They’ll be dry by morning.  Promise.  

  • Plan your plan.  I like to alternate between a run day and a strength day on my vacations.  Runs are 20 min (10 minutes out and back along a path or looping around the resort).  Strength days incorporate body weight exercises such as squats, pushups, dips, lunges, burpees, jumping jacks, planks, step ups, etc. creating a circuit that I can do 4 or 5 times.  I also try and do 10 min of yoga every other day or so.  Just because I love doing yoga on a beach or pool deck.  I’ll repeat sun salutations or just play around and throw together moves I like.
  • Be adventurous.  If things are offered at your resort give them a go.  Beach Yoga? Water Aerobics?  SUP lessons?  The reason we exercise is so that we can move our body easily through all kinds of activities.  So move it!  Have fun with it!
  • Allow some rest.  Take a day or two off.  The rest is equally as important as the work.

Finally, don’t forget to wear your sunscreen!

Now go run!

Keli 🙂

Community

I’ve been teaching boot-camp for seven years.  Some people come to all 4 classes a week and others come to 3, 2 or even just a Saturday.

I’ve had people come pretty consistently since the very beginning and some who came, stopped, then came back. I have friends, sisters, neighbors, people who heard about me through a friend of a friend who took my class once in 2015.  Some people are “one and done’s” and others have come for a while and then move on to something new.  I’m smart enough to know that I’m not everyone’s cup of tea and that’s ok.

I’ve had people dealing with injuries, serious illnesses, deaths in the family and other life-altering events.  I have had people coming to class that were very limited but they came because they wanted to be a part of the workouts; to be able to do something, anything.  And most recently, I was mentioned in wedding vows as being a part of their courtship.  How cool is that?

So back to my point.  And the thing I love about it more than anything, is the community that’s been created.  We are strong.  And supportive.  My boot-camp peeps, as I like to call them, are a great bunch of people and they have created their own relationships within the group. Sure, it may start as a conversation about how much they hate (insert least favorite exercise here) during class but they also share a lot about their lives.  Kids.  Work.  Travel.  Books.  How they hate hill repeats.  It covers the gamut.

Yes.  I listen.  I’m not just counting. Or not just ‘not’ counting.  Whatevs.  I hear you.  And it makes me happy.

So cheers to my peeps.  My community.  Our community.  May we continue our journey together for a very long time.

Now go run!

Keli 🙂

 

 

 

A Fun Fact

A study published in The New England Journal of Medicine has shown that healthy eating and exercise habits can substantially cut the risk of heart disease events, even in people who inherit high risk for these events.

The researchers looked at four studies involving 55,685 participants.   Among participants at high genetic risk, a favorable lifestyle (no current smoking, no obesity, regular physical activity and a healthy diet) was associated with a 46% lower relative risk of coronary artery disease than an unfavorable lifestyle.

In English this means that no matter what crap genetic cards you were dealt, you have the power to change your destiny.  And that, my friends, is a very good thing.

Now go run!

Keli 🙂

New Boot-Camp Class For Summer

Due to popular demand I’m adding an extra boot-camp class this summer.

The new class starts tomorrow and will be every Wednesday morning from 6:45 to 7:30am but it’s ONLY for the summertime!  Classes will be held at Mary Silveira Elementary School.  We meet in the front of campus.

For more information please visit our website at outfitmarin.com contact us at  outfitmarin@gmail.com.

Now go run!

Keli 🙂

 

 

 

 

The Other Four Letter Word

Running injuries don’t usually come on like a mack truck.  They usually start out small.  Quiet, like a whisper.  You may feel a twinge, a tingle, a dull ache or stiffness.  Sometimes they work themselves out or are resolved with some extra stretching or by implementing a solid warm up and cool down.  A pack of ice on the affected area or some Ibuprofen can also help.  Maybe one day off.  Or two.  But after that it’s back to the run.

If the problem returns or intensifies, the next step is a trip to the Google search box.  Typing “calf tightness”, “Plantar Fasciitis cures”, “my knee hurts when I run” will yield a variety of resources for an injured runner.  Foam rollers are purchased, yoga mats pulled out of the closet and the rehab gets cracking.

Here’s where runners get skewed.  Now trust me, I’m a big fan of remedies.  Having my fair share of pulls, strains, aches and pains I get it.  But sometimes one needs to just a break.  An unapologetic, unabashed, body-restoring running break.  For at minimum one week, better yet, 2 or 3.

Sure you may lose some running fitness.  There, I’ve said it.

But what happens when you “run through” an injury is that not only can you do more damage to the affected area, but your super-smart body, will compensate for the hitch in your giddyap.  Yay, right?  Wrong.

Muscles, tendons, ligaments and joints work together.  If one area is compromised it will affect the entire mechanism.  Which will lead to further problems.

So I propose that if you are hurting, you take a break.   Stretch.  Roll.  Hydrate.  Swim.  Spin.  Get massages.  Elevate.  Do yoga.  Address Mobility.  Work on strength.  And most importantly do something other than running.

After 2 weeks start back up.  Slowly.   Walk first to warm up then add some running segments.  Move to softer surfaces such as a trail or track.  Start slow.  Increase time gradually.

Let’s take care of our bodies so we can do what we love.

Now go run!

Keli 🙂

PS –  You all know that if you have heard a pop, felt a snap or are in continuous or chronic pain you should get to a doctor ASAP, right?  Ok, just checking.

The Reach

Goals are important to me.  They are tangible things I can work towards and that really suits my personality.  I don’t do well when I’m not pointed in a direction.  Besides, I’m a validation-whore who needs to have these accomplishments in my memory bank.  Or posted on Facebook.   No surprise there.

I’ve got some races lined up already; a 10K, a 9 mile train run, and I’m on a Ragnar team again and am back to my 5 days a week running schedule.  But I still need that goal race to work towards.

So I’m going to try a 5K.  Correction.  I’m going to try and run my fastest 5K. Thank you Runner’s World, for the motivation!  Their last issue highlighted a training plan for to “Run Your Fastest 5K” and for some reason I ripped out the training plan and set it on my bedside table.  And promptly forgot about it.  Because the 5K is not usually my thing.  But the more I got to thinking and due to a timely FB post that came into my feed from Runner’s World I figured it was time to give it a shot.

So I pulled the plan out from under a stack of books (yes, it was just where I left it last month) and will give it a go. The plan is 10 weeks long and includes a day of speed work, a hill repeat day,a long run and then 2 or 3 short easy run days.

Next up is to pick  a race.  I figure the early to middle of fall to give me the 10 weeks to train.  Like the marathon I’m going to try a new plan that will push me a bit (a lot) out of my comfort zone.

Truthfully, I don’t know if I can do a 20 minute 5K.  But what the hell, I’m willing to give it a shot.  You never know what you can do until you try and do it.  Right?

I’ll keep you posted on my experiment and we’ll see what happens.

Now go run!

Keli 🙂