Relieve tension in your chest and the front of your torso from biking, running, sitting at a desk, driving, and other habits of modern life.
This is best done using a kid’s squishy ball, tennis ball, or Yoga Tune Up ball. Avoid using lacrosse balls for regular rolling out because the pressure is so high that it can over-activate your nervous system’s stress response and be counterproductive to healing.
These cookies are the absolute best because they are DELICIOUS, and packed with protein from the almond flour base. They are gluten free and have a vegan option. We love to eat them after a long run, for a mid-day snack, or with vanilla ice cream for dessert.
4 c almond flour
1/2 tsp fine salt
1 tsp baking soda
2 tsp cinnamon
1/2 c melted coconut oil
1/4 c honey or maple syrup
2 Tbsp vanilla extract
1/2 c chocolate chips
Sea salt flakes for topping (recommend Maldon salt) - this is the best part! Don’t skip this.
Preheat oven to 350*F.
Mix dry and wet ingredients separately, then combine. The chocolate chips can be hard to mix in, so you will do best using your hands to mix.
Form small cookies on a greased pan, sprinkle with Maldon sea salt flakes, pressing the salt flakes into the cookies so they stick.
Bake for 10-15 minutes - I usually bake for 12. They won’t change shape or color much.
This recipe is inspired by chef and potter Margot Reisner at Blue Otter Botanicals - go check out her work!
A short and simple flow to wake your mind and body up to start your day.
The #1 part of your body to move every day is your spine! It is where all our movement originates, so be sure to keep your spine happy and in motion.
A short routine to warm up all of your joints before you workout or any time you need a short movement break.
We’ve all heard “belly button to spine,” “suck in your belly,” and “ENGAGE YOUR CORE!”
But do these cues really “engage” our core?
No.
You have to think of engaging your core as creating intra-abdominal pressure so that your spine can stay STABLE, and therefore be at it’s strongest.
Watch this short clip to see how you can properly engage your core while running, lifting, and in every day life.
Try this short breathing exercise any time you need to take a minute to yourself. You can do this for 10 seconds or 10 minutes. I especially suggest taking a minute to breathe during transition times in your day - such as when you get back from lunch, get in the car after work, finish making dinner, or right before bed.
If you’ve ever had foot pain or injuries, you likely have tight calves. Frankly, most humans have tight calves! Here is a quick stretch to restore balance to the deep layers of the lower calf and achilles tendon.
Setting a goal and putting in work to reach it every day is a gift.
The path to our own success is not meant to be linear, and when we can embrace this we can find joy and flow in the process.
Athletic training provides an incredible opportunity to be reflective in all areas of life - relationships, work, hobbies, personal development...
All our athletes at Tend Athletics are supported as they go through the messy work of organizing their life to support their training, adjusting plans with purpose, and finding opportunities for growth amidst setbacks. All of these lessons can be learned in sport, and outside of it.
You may want to develop or deepen a meditation practice, begin journaling, build structures in your day to keep your energy and focus high, or find ways to appreciate your training instead of dreading it.
We take a holistic approach to coaching that is in reality a combination of running, life, nutrition and health coaching. We can’t imagine it any other way because if you’re not training the whole person, then who are you really training?
While we may live in a world where people are more aware of the prevalence of eating disorders in a sport like running, this does not mean we’ve solved this issue. Many runners and athletes continue to struggle with an unhealthy relationship to food, confusion about healthy eating, and the challenge of eating well in a busy life.
You yourself may have felt overwhelmed by the flood of conflicting diet information coming out every day. “Go keto!” “Go paleo!” “Go vegan!” “Go sugar free!” ... there is A LOT to take in out there.
Many people can agree that nutrition advice can never be a “one size fits all” approach, and yet in the face of unsolicited advice and magical cures pushed in our faces, we forget that this is the truth and jump down the rabbit hole of the latest fad diet, eager to prove to ourselves that it works.
I work with every Tend athlete to examine not only their eating habits, but also their mindset around food. We cannot do one without the other. The food we eat affects our mood, energy, strength, immune system, capabilities, and more. I help runners make sure their food is supporting their training and bringing joy to their lives.
If you find yourself afraid of the kitchen, or time starved, I can help you develop habits and skills to get the food you want, how you want it.
Let food be a source of celebration and nourishment in your life and training.
If you want to learn more about forming a new relationship with food and moving away from diet culture and negative body image, check out:
