ask.   me.   about.   half marathon.   goals.   fun runs.   recipes.   physiotherapy.   yoga.   motivation.   

24, Australian, studying physiotherapy, zero running to half-marathon in nine months, currently injured, still figuring out this love-hate relationship with distance running
Ingredients
2 cups of steel cut oats
7 cups of water
2 cups of Original Unsweetened Almond Breeze
1 teaspoon of instant coffee powder
1 cup of pumpkin puree
1/2 cup of brown sugar
1 teaspoon of pumpkin pie spice
1/2 teaspoon of salt
1/4 cup of ground flax seed (optional)
Instructions
Spray the inside of your slow cooker with cooking spray or coat lightly with butter. Add the oats and the water. Mix the instant coffee with the almond milk and add to the slow cooker. Add the rest of the ingredients, mix well and put the lid on the slow cooker. Turn the slow cooker to low and cook for 8 hours. Stir, serve and enjoy!

Ingredients

  • 2 cups of steel cut oats
  • 7 cups of water
  • 2 cups of Original Unsweetened Almond Breeze
  • 1 teaspoon of instant coffee powder
  • 1 cup of pumpkin puree
  • 1/2 cup of brown sugar
  • 1 teaspoon of pumpkin pie spice
  • 1/2 teaspoon of salt
  • 1/4 cup of ground flax seed (optional)

Instructions

Spray the inside of your slow cooker with cooking spray or coat lightly with butter. Add the oats and the water. Mix the instant coffee with the almond milk and add to the slow cooker. Add the rest of the ingredients, mix well and put the lid on the slow cooker. Turn the slow cooker to low and cook for 8 hours. Stir, serve and enjoy!

(Source: mommyoutsidethebox.ca)

— 1 day ago with 1 note

#recipe  #breakfast  #oats  #porridge  #slow cooker 

Country Road active wear is coming. I am extremely excited… because sorry Lorna Jane but not everyone wants to wear magenta when they run.

— 1 day ago with 3 notes

#country road 
keep-pushing-harder:

TIPS for Dealing with Muscle Soreness
1) Active Recovery or Yoga: Light, easy cross training such as cycling or swimming can help ease muscle soreness and speed recovery. Stretching and simple yoga exercises can help as well.
2) Foam Rolling or Massage: Gentle massage can help increase blood flow to the muscles and encourage recovery.  Here’s an article on foam rolling.
3) Wait it out: The soreness will lessen each day.  Post marathon, it’s best to rest and wait out any soreness.  It’s harder to rest completely in the middle of  a training cycle (or when you’re scheduled to teach spin the next day!)
4) Compression: I love my calf sleeves and recovery socks.  I could have used compression shorts or tights yesterday!
5) Ice: Although research hasn’t proven with certainty that ice helps reduce soreness, many athletes believe it makes a difference.
6) Anti-Inflammatories: Taking Ibuprofen or an equivalent won’t necessarily speed up the healing process, but it can make you feel better.
 7) Embrace the pain: DOMS is part of the adaptive process.  It’s almost inevitable for beginners, and happens less often with time, but is always a sign that your body was challenged and doesn’t have to be a bad thing!
You can prevent DOMS altogether by increasing your workouts gradually, warming up before exercising, and avoiding major changes in the type or extent of your exercise.
<3 <3 <3 SUCH  a great website!
source

The current research evidence on reducing the severity of DOMS:
Stretching before or after exercise does not help to reduce DOMS (Cochrane systematic review)
Cold water baths probably do help to reduce DOMS, but the specific conditions (time/temperature etc) aren’t clear yet (Cochrane systematic review)
Hyperbaric oxygen therapy appears to actually worsen DOMS in the short-term (but how many people do you know with access to HBOT?) (Cochrane systematic review)
Compression garments do appear to moderately reduce DOMS and improve recovery (systematic review and meta analysis)
Anti-inflammatory drugs: the jury is still out and we need more high quality studies on this topic. NSAIDs and COX-2 inhibitors may help to reduce DOMS severity in the short term. Speak to your pharmacist about this one.

keep-pushing-harder:

TIPS for Dealing with Muscle Soreness

1) Active Recovery or Yoga: Light, easy cross training such as cycling or swimming can help ease muscle soreness and speed recovery. Stretching and simple yoga exercises can help as well.

2) Foam Rolling or Massage: Gentle massage can help increase blood flow to the muscles and encourage recovery.  Here’s an article on foam rolling.

3) Wait it out: The soreness will lessen each day.  Post marathon, it’s best to rest and wait out any soreness.  It’s harder to rest completely in the middle of  a training cycle (or when you’re scheduled to teach spin the next day!)

4) Compression: I love my calf sleeves and recovery socks.  I could have used compression shorts or tights yesterday!

5) Ice: Although research hasn’t proven with certainty that ice helps reduce soreness, many athletes believe it makes a difference.

6) Anti-Inflammatories: Taking Ibuprofen or an equivalent won’t necessarily speed up the healing process, but it can make you feel better.

 7) Embrace the pain: DOMS is part of the adaptive process.  It’s almost inevitable for beginners, and happens less often with time, but is always a sign that your body was challenged and doesn’t have to be a bad thing!

You can prevent DOMS altogether by increasing your workouts gradually, warming up before exercising, and avoiding major changes in the type or extent of your exercise.

<3 <3 <3 SUCH  a great website!

source

The current research evidence on reducing the severity of DOMS:

  • Stretching before or after exercise does not help to reduce DOMS (Cochrane systematic review)
  • Cold water baths probably do help to reduce DOMS, but the specific conditions (time/temperature etc) aren’t clear yet (Cochrane systematic review)
  • Hyperbaric oxygen therapy appears to actually worsen DOMS in the short-term (but how many people do you know with access to HBOT?) (Cochrane systematic review)
  • Compression garments do appear to moderately reduce DOMS and improve recovery (systematic review and meta analysis)
  • Anti-inflammatory drugs: the jury is still out and we need more high quality studies on this topic. NSAIDs and COX-2 inhibitors may help to reduce DOMS severity in the short term. Speak to your pharmacist about this one.

(Source: gayrunner, via adifferenthunger)

— 1 day ago with 120 notes

#doms  #physiotherapy  #physical therapy  #strength  #training  #fitness  #delayed onset muscle sorenss  #stretching 
Sea bass and cannellini bean stew: recipe here

Sea bass and cannellini bean stew: recipe here

— 2 days ago with 3 notes

#recipe  #healthy  #dinner  #nutrition 
Gym update

My new gym opens in thirteen days!

I convinced my mother to join so now I get two weeks for free!

I signed up for 3 personal training sessions for $69. Going to learn weights+++

Also I ran 3x600m yesterday and don’t have hip pain today and I ran so much faster than I normally do, probably like 5min/km… I am terribly unfit and my lungs were burning but the speed was great. Snaps to my excellent physio and his PhD in lower limb biomechanics.

— 6 days ago with 2 notes

#gym  #fitness  #running  #injury 
Energizing breakfast was successful

I finished my assignment, did my rehab exercises, ran 3x600m, push-ups, tricep dips, stretched, ticked 4 things off my to-do list and ate lentil + vegetable soup for lunch. Start your day determined and you can get things done.

— 1 week ago

#healthy  #fitness 
Green juice, coffee and boiled eggs for breakfast because I am determined to have a healthy and productive day.

Green juice, coffee and boiled eggs for breakfast because I am determined to have a healthy and productive day.

— 1 week ago with 20 notes

I’m doing locum admin work for a new physio practice and it’s so quiet I want to die, like today I’m here for 8 hours and he has TWO PATIENTS bahhhhh

— 1 week ago with 2 notes

The dorkiest socks and worn out Nike Frees for 3x3&#8217; running as per my physio. What a difference the cue to &#8220;drive my arms&#8221; makes - so much speedier and better posture for little extra effort.

The dorkiest socks and worn out Nike Frees for 3x3’ running as per my physio. What a difference the cue to “drive my arms” makes - so much speedier and better posture for little extra effort.

— 1 week ago with 3 notes

#me  #running  #fitness  #injury 
Raw chocolate crunch slice with strawberries &amp; cream - recipe by Secret Squirrel

Raw chocolate crunch slice with strawberries & cream - recipe by Secret Squirrel

— 1 week ago with 6 notes

#recipe  #dessert  #healthy 
it arrived! shiny new iphone 6 vs cracked and glitchy iphone 4 (screen held together with tegaderm because i kept cutting my fingers on the glass).

it arrived! shiny new iphone 6 vs cracked and glitchy iphone 4 (screen held together with tegaderm because i kept cutting my fingers on the glass).

— 1 week ago with 4 notes

spending today trapped inside my apartment waiting for my iphone 6 to be delivered. good excuse not to vacuum because i won’t be able to hear the doorbell amirite?!??!? but it’s a lovely sunny day so that’s a waste. 

— 1 week ago with 2 notes

wake up to kale, ginger, apple and lemon.

wake up to kale, ginger, apple and lemon.

— 1 week ago with 3 notes

#me  #juice  #recipe  #healthy  #breakfast 

forgetting that you drank beetroot juice and wondering what kind of ungodly disease is causing you to excrete red urine…

— 2 weeks ago with 3 notes

Attention recreational runners! →

The AIS is looking for runners to participate in a research project on the role of genetics in exercise-induced injuries. You can participate if you are over 18 and run 15-60km a week, and you could win a $50 2XU voucher.

— 2 weeks ago

#running  #runner  #fitness  #exercise  #jogging  #australia