Sunday, August 6, 2017

My Biggest Takeaway from BlogFest: What I Don't Want + a Giveaway

I've been home from BlogFest and the IDEA World fitness convention for two weeks and I am just now starting to feel like a human again. Does it really take this long to recover from a trip to Vegas? And I didn't even drink alcohol!

I've been struggling to write my recap because the biggest realization that came out of it was what I don't want. That's a good and positive thing. It helps me focus on what is important and gives me direction for the future. I knew it all along, it just hit me hard that I may have been pursuing the wrong things.

Don't misunderstand. BlogFest was amazing and inspiring as always. I've said it before but it bears repeating now: BlogFest is all about the people for me. And I am not even that much of a people person. I mean I have my small circle of people, but I don't go running around looking for new friends or anything (that would be exhausting).

When I called my mom a few days before I was leaving for Las Vegas to tell her about my trip, she said, "That doesn't sound like something you would enjoy at all."

My mom knows me so well. People, crowds, strangers, social stuff with people, crowds and strangers are all not my jam. But what she didn't understand is that these are my people. When I go to BlogFest I sit in a room of a couple hundred ladies (and maybe a guy or two) who are just like me. They get me because they are me. They are bloggers, they are runners, they are fitness instructors and running coaches. They love to write. They love Instagram. They love dogs and social media and they are hustling to make this blogging thing work. My people.


BlogFest babes

It may have been my third BlogFest but it was the second annual Charlie's angels pose at BlogFest with my roomies Train with Bain and Mat Miles Medals.


Often times the people that I know in real life (IRL as the kids say) don't get what I'm trying to do here. It's not to say that most people are not supportive and encouraging, but they have vastly different dreams and goals. It is so refreshing to spend time with people who are on the same path.

And when someone scoffs at something I do, I remind myself that when people don't get what I am doing it only reinforces that I am on the right path. Do what others do, get what others get. Or like Dave Ramsey says, "If you will do the things others won't do then some day you will have the life others won't have." or  “If you will live like no one else, later you can live like no one else.” He is referring to money matters of course, but it applies to anything that requires self-discipline: finances, nutrition, exercise and building a business.

But this isn't about Dave Ramsey, it's about BlogFest, the inspiring people, speakers and experiences and about my revelation about what I don't want.


TODD DURKIN REMINDED ME WHAT MAKES MY SOUL SING



Todd Durkin was the keynote speaker at BlogFest. He is a gym owner, trainer, coach and motivational speaker from California who trains professional athletes along with the everyday people in his community. He won the IDEA Inspiration Award this year. I loved his personal story of overcoming obstacles to achieve success. He spoke a lot about what it takes to be successful and how to get there. Namely: hard work, persistence and help & guidance from others. Todd talked about his book, the WOW book, and his 52 ways to motivate your mind, inspire your soul and create WOW in your life. He was kind enough to give a copy to everyone at BlogFest!

Click on the book to purchase, it's an affiliate link, which means if you choose to make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 



That's when my brain first started churning. Todd Durkin planted the seed when he said:

"Do more of what you love to do and what makes your soul sing. What are the five things that most make your soul sing?"

When I started to think about all the things I do I started to realize that perhaps I may have been spending too much time on things that I thought I should be doing and not enough time on the things that I really enjoy. I am a writer. I love to write and blog. When I write I get lost in that "flow state" where time evaporates and I forget to eat and go to the bathroom. You know that feeling? It's not that I ever stopped writing or spending time on it, it is just not where I was focused for my largest income stream.

In fact, the reason I pursued getting my personal training certification in the first place was to elevate my blog and give some authority behind the fitness articles I write. After I was certified as a trainer, running coach and nutrition coach, my focus started to shift away from what I truly love and was split in all these different directions.

I like to teach bootcamp, I like coaching and I am not saying I don't want to do those things at all, just not as my primary sources of income. Writing should be my main focus and these other things secondary. As soon as I got home from BlogFest, I raised my prices on my site for my personal training services. I realize now it is not something I want to do full-time, but the time I do spend on it needs to be focused. I provide incredible personalized value to my clients and my pricing should reflect that.

5 Things That Make My Soul Sing:

1. Writing fitness articles
2. Blogging
3. Running and coaching
4. Designing training plans
5. Working out and personal training

Thanks to Todd Durkin for providing me the focus I need to move in the right direction going forward. It is clear. My focus needs to be on freelance writing and earning income blogging. More of what I love.


THESE IDEAS WERE REINFORCED AT IDEA WORLD SESSIONS


After two amazing days networking and connecting with the BlogFest ladies while learning, eating and sweating it out, it was time for the IDEA World sessions. IDEA World is the largest fitness convention and I was excited for the opportunity to learn and earn continuing education credits for my fitness certifications.

One of the sessions I attended was called 'Get in the Game! Tips & Tricks for Coaching Small Groups.' It was a panel of experts from the large gym chains talking about coaching small groups. It ended up being more about managing small group training from a gym owner's perspective than managing the actual group from a trainer's point of view. It wasn't what I thought it was going to be, but it was eye opening. I loved hearing from these executives at major chains. It reminded what I don't want to do: teach fitness classes in a corporate gym. I learned a lot. I thought about what Todd Durkin said and I was more focused on my own path than ever.

Just keep peddling...


INSPIRATION POURED OUT FROM ALL AROUND


Ideas and inspiration about contract work, freelancing and small business ownership poured out all around. Isn't it funny how when you focus on something it begins to pour out even from the places you didn't expect or thought you already uncovered?

Then all of a sudden it was 11PM on a Saturday night and I was eating pizza at a casino with my roomies. I had a 3:30 am airport shuttle pick up appointment looming in the too-near future and all the fun, learning, sweating and strategizing was coming to an end, but my new focused path was just beginning...

Before I go I wanted to say a big thank you to Alyse and Jamie and the all the Sweat Pink ladies who put in the hard work to make the conference possible. See you next year in San Diego!
Me and Enjoying the Course in the Sweat Pink booth at IDEA World. Overboard on the props? Nah.

GIVEAWAY


Enter to win a Momentum Jewelry motivate wrap #Iamempowered below!


a Rafflecopter giveaway

No purchase necessary
Open to US residents 18+ only
Runs 8/6 through 8/13
Winner will be selected randomly and notified via email
Winner must claim prize in 48 business hours or new winner will be drawn
Prize will be shipped within 2 weeks of prize notification from Fort Worth, TX



Like this post? Please consider sharing.


Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in Fort Worth, TX in the Shredshed, online half marathon coaching and nutrition coaching. If you are interested in coaching, please contact me. Have questions? I'd love to help. 
While I am a certified personal trainer and nutrition coach, I am not your personal trainer and nutrition coach. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise or diet program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Sunday, July 30, 2017

REFRESHING HEALTHY PROTEIN FUDGE POPSICLES

In case you haven't noticed, it's hot y'all. I live in Texas now, so I'm allowed to say y'all when talking about the heat. The summer is flying by. Heck, this whole year is flying by. We spend our weekend days looking for ways to cool off.

I made these refreshing delicious protein fudge popsicles with my chocolate Premier Protein powder.

I am a Premier Protein ambassador and this post is sponsored by Premier Protein. All opinions are my own. If I hated it, I'd tell you. This post contains affiliate links, that means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

With only four ingredients, they were so easy to put together and taste just as delicious as those fudge pops you buy from the store, but healthier with 30 grams of protein (per scoop) only two grams of sugar and no artificial sweeteners, flavors or colors in Premier Protein chocolate protein powder. These are a great post workout snack to cool off and protein up!


INGREDIENTS

1 scoop of chocolate Premier Protein powder
2 cups of chocolate almond milk
1 tsp cocoa powder
1 tsp vanilla extract

Mix up the ingredients in a blender and pour the liquid into popsicle molds. I found popsicle molds at Kroger but they are also available on Amazon. Freeze for three to four hours then run molds under hot water to loosen the popsicles from the molds.










Like this post? Please consider sharing.





Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in Fort Worth, TX in the Shredshed, online training and nutrition coaching. If you are interested in coaching, please contact me. Have questions? I'd love to help. 
While I am a certified personal trainer and nutrition coach, I am not your personal trainer and nutrition coach. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise or diet program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Tuesday, July 18, 2017

Tuesday Tails Furry Feature: Meet the Dog Lady: MYDOODLESLUV2RUN



Hi, friends! Life has been crazy busy and as you read this I am getting ready to leave for my trip to Vegas to go to the IDEA World fitness convention and BlogFest with Fit Approach. I am very excited about my trip and I'll be sure to have a lot of goodies for you when I return.

It's time for everyone's favorite post of the month, Tuesday Tails Furry Feature when I introduce you to the cutest four-legged runners on the internet. This month I am thrilled to introduce you to Melanie from Dallas, TX who is my Instagram friend and has quite the love for dogs and running.

Hi, Melanie. Tell us a little bit about your favorite running partner.


I have four fur doodles. Two 16 year old cocker spaniel sisters (Maalei and Kadi) and two German short hair pointers (Scout and Addicus) that are 2.5 years old. One of my cocker spaniels is retired (Maalei) and the other is the leader of the pack (Kadi). Yes, at 16 yrs old she can keep up with my 2 year olds. All of my doodles are rescue doodles.



Where is your favorite place to run with your pooch?

White Rock Lake in Dallas. I'm known as the dog lady.


Have you ever raced with your dog?

Yes. I took Maalei to NYC and she won 2nd place in the Iams doggie 5k. We entered most races around town and were usually the first dog through the finish line until just a few years ago. They could run a seven minute mile.



Tell us about a running moment that made you proud.

My most proud moment was finishing the Hawaii ironman in Kona Hawaii. My dogs were training partners and gave me my strength to finish the race. My mom and future husband were present. My husband and I married two days later in Maui.


What running (or life) lesson can we learn from our dogs?

My doodles are my heart and soul. They will run their heart out for you in rain, sleet, hot or cold. They teach loyalty and perseverance. Most importantly they always have a smile on their face. I would save all tbe doodles if i could.



Do you have any funny stories about your dog?

In NYC we did an underwear run 5K the night before the race. Maalei was dressed in an underwear costume that matched me. She was a hit.


Do you want to tell us anything else about you or running with your dog?

Anyone that knows me knows my love of my doodles and they have afforded me the ability to train and do all my bucket list races including a 50 miler. Next on list is a 100 miler.



Thank Melanie! You can follow Melanie and all her four-legged running partners on Instagram at MYDOODLESLUV2RUN

Do you run with your furry friend? Want to be featured next? Fill out this form to be considered as a future furry feature. 
 
Like this post? Please consider sharing.



Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Wednesday, June 28, 2017

Premier Protein Instagram Giveaway!

I am a Premier Protein ambassador. I am compensated to share Premier Protein products. All opinions are my own. If I hated it, I'd tell you. 


Hi, Friends. Just checking in to let you know I have a giveaway on Instagram for a Premier Protein 4-pack of vanilla protein shakes! I'd love if you would click over to enter to win. 

Winner will be randomly selected on July 1st on Instagram. It's easy to enter.



Must have US shipping address to win. Winner will be selected from all eligible entrants on July 1st. Prize will be shipped from Fort Worth, TX. Winner must claim prize within 48 hours of announcement or new winner will be selected.


GOOD LUCK!

Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Saturday, June 17, 2017

#RWRUNSTREAK HALF WAY CHECK IN: The Good, The Bad and The Sweaty

Are you running the Runner's World Summer Run Streak? The run streak is a commitment to run at least one mile from Memorial Day until the Fourth of July. I've been posting my daily runs on Instagram and using it to stay motivated and connect with other runners on the streak. Are you on Instagram? I'd love to follow other fitness enthusiasts!


I wrote a post over on my Lea Genders Fitness blog about how to stay safe and sane during the streak. Spoiler alert: use common sense (or is it uncommon sense?) and listen to your body to make sure you aren't risking injury or burnout by running every day for 37 days straight.

The secret to success is to run as many one mile days as you need and run those miles slow so that your body has time to recover from your harder and longer runs. I also say that walking your mile is also acceptable if your body needs rest, although the official Runner's World rules say otherwise. Be a rebel. Do what you want. A Runner's World official isn't going to jump out from behind the bushes to issue you a citation for walking.

So far I've been averaging three regular runs and four one mile runs each week. I have a calendar on my fridge that I have been using to track. You can download it over on my blog.



THE GOOD

The run streak has been great for me in rebuilding the running habit. I hurt my shoulder last year and the swinging arm motion irritated my shoulder, so I took a long time off of regular running. I would run occasionally, but certainly not every day and not even every week. The first week back to running was hard, but lacing up my shoes every day really helped me stay on track.

Knowing I had to put in the mile for the run streak took the decision making out it. I knew I had to run every day whether it was one mile or five, so I built the mental habit quickly. There was no "I don't feel like it today" which would have likely happened a lot if I was trying to establish a running habit again without the streak.

The good news is that running does not seem to be hurting my shoulder like it did a year ago. I'm back, baby!

Five days into the streak I was visiting family in Pittsburgh and knew that hotel treadmill would probably get me through the weekend. One night I got caught up talking to my sister all things Walking Dead (get 'em Daryl!) and realized it was after 10PM. I almost dropped the streak but she helped me by agreeing to follow me up to the hotel gym to keep talking while I pounded out a mile on the treadmill. Great sister, right? We get up to the gym and it's 10:05 and the gym closed at 10. Ugh. Then she pulled the best sister act ever. My sister, the weight lifter, not the runner, agreed to run a mile with me through downtown Pittsburgh on Saturday night at 10pm.

It was during the Art Festival so there was a still lot of activity downtown at that hour. We ran the mile and we both felt so great that we ran a second mile. Sister to the rescue!

THE BAD

My legs are tired. I mean T.I.R.E.D. I don't know if it's the heat or just 20 days running in a row. I am foam rolling and stretching. Right now, they just feel tired, not really sore and definitely not hurting, so I will keep going. I'll just pay attention and be sure to listen to my body. I may to adjust to even more one mile slow days to make sure I am taking care of my body first. 

THE SWEATY

I live in Texas. Oh yeah, it gets hot and humid here. I've been running at 6PM when I get home from work, which for the first two weeks was fine, but it seems the temperature has started to intensify and is now trying to kill me. I had a couple of bad runs in a row (heavy legs, high heat, high humidity) and it might be just what I needed to make the switch back to morning runs.

I love morning runs, I just can't seem to remember that at 5:30am when the alarm goes off. Next week I'll make the switch (pinky swear I'll actually do it this time) and see how I feel. 

So are you running the streak? Have you ever run a streak? As a running coach, I think that as long as you do it safely, by keeping your mileage and intensity low on most days and listening to your body, it can be a great way to ramp up motivation during the summer.




Like this post? Please consider sharing.

Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Wednesday, June 7, 2017

Run With Me! Celebrate Global Running Day!

It's Global Running Day! Finally, a made-up holiday I can get behind. On Global Running Day runners from around the globe pledge to run at least one mile to celebrate. Will you run with me?


CELEBRATE GLOBAL RUNNING DAY


What's Your Inspiration?


Why do you run? I run to stay healthy, to stay fit, to stay sane. There's something about a run around the neighborhood that unwinds my tangled thoughts. It's moving meditation. If I go too long without running, it reflects in my mental well-being. When I run, I think clearer, I handle stress better, I am happier. What's not to love about that? Not Running Sucks.


Pledge to Run


Visit Globalrunningday.org to pledge to run.


Download Your Personalized Bib


Events Near You


I am hitting the streets today with hubs to celebrate, but there a lot of organized events in cities all over the globe if you want to celebrate with other runners. Check out globalrunningday.org to search for events near you.

Charity Miles


You are running the miles anyway, why not run them for Charity. Download the Charity Miles app to run your miles for charity. It is an easy way to give back by running.

Be Social


Use the hashtag #globalrunningday to share your run today. Search the hashtag on Twitter or Instagram to find and support other runners who are celebrating.

Global Running Day is Ollie's favorite holiday even if he's pissed I made him pose for this photo.




Are you running the Runner's World Summer Run Streak? Check out my post over on Lea Genders Fitness on how to safe and sane while running one mile every day from Memorial Day until Fourth of July.

The winner has been announced on the Premier Protein powder giveaway!



Like this post? Please consider sharing.


Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Tuesday, May 30, 2017

Tuesday Tails Furry Feature: I am Teacher Fit

Welcome to the latest edition of Tuesday Tails Furry Feature, when each week I share the cutest four-legged runners on the internet.

This week I'm thrilled to introduce you to Pippa and her human, Jessica from I am Teacher Fit from Midland TX.



Hi, Jessica. Tell us a little bit about your favorite running partner.

Pippa, my running buddy, is the sweetest six year old mutt. Truthfully, I'm not sure what her breed is, but I tell people she is a Pit Bull/Blue Heeler/Border Collie mix! As a six month old pup, she was a stray that a family friend came across. They thought of me and six years later we're still inseparable!

Where is your favorite place to run with your pooch?

My husband and I recently moved to a new city, so most of our runs are spent exploring our new surroundings.



Have you ever races with your dog?

I have never raced with Pippa, but I did bring her along on an Alzheimer's walk one year. She was so ecstatic to be around so many people that she spent her time weaving back and forth across the trail. I can just see her causing someone to trip over her leash in a 5K and I'm embarrassed already!

Tell us about a running moment that made you proud.

I've never deemed myself as fast, I always just want to finish a race strong. However, earlier this year I placed 3rd in my age group in a 5K and a few weeks later, placed 6th in a 10K!

What running (or life) lesson can we learn from our dogs?

Unconditional love! As cheesy as it may seem, this sweet pup came into my life at a time when I needed her most. Dogs make life a lot sweeter!



Do you want to tell us anything else about you or running with your dog?

We do so much more than just run together. She is a great yoga buddy as well! She always joins for belly scratches when I'm in savasana.



Any parting thoughts? Where can we follow you and your sweet pup?

I love running with Pippa, but sometimes the struggle is real! She gets easily distracted and sometimes running with her is hopeless. I have to keep my eyes peeled for squirrels to keep her from tearing my arms off trying to chase after them! Please come say hello at I Am Teacher Fit where I blog about health and fitness, everyday life, and of course--Pippa!

Instagram: instagram.com/teacherfit.jess Facebook: facebook.com/iamteacherfit Bloglovin: https://www.bloglovin.com/blogs/i-am-teacher-fit-18400341



Do you run with your dog? Want to be featured with your favorite four-legged running partner? Fill out this form for a chance to be featured in a future blog post. 



Like this post? Please consider sharing.



Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Saturday, May 27, 2017

My #ShredShed Lelands Interview

I told you a couple weeks ago that the people from Lelands (near Fort Worth) who built our #shredshed sent out a producer to interview me.

Brandon from Downforce Productions sat down with me and asked questions about my passions, my business and how we use the #Shredshed. I have to tell you that I spent the week after we filmed (over) analyzing all the possible idiotic things I said that would be cemented on the internet forever.

Did I talk to fast? (um. yeah.) Did I say um too many times? I'm sure I said at least 50 stupid things. It was in the back of head for awhile. Honestly, I was kind of stressed about it.

Brandon is clearly a genius who turned my incoherent ramblings into something great.



I love my Lelands #shredshed. Thanks to Lelands and Brandon from Downforce Productions for a great experience.


Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Saturday, May 20, 2017

Chocolate Protein Bites and Premier Protein Giveaway

Hi, Friends. I have an amazing chocolate protein bites recipe and a Premier Protein giveaway to share with you today.

I am a Premier Protein ambassador. I am compensated to share Premier Protein products. All opinions are my own. If I hated it, I'd tell you. 


I had this protein bar recipe that was my 'ol standby. It was a delicious recipe, but it bothered me that it used a lot of honey. Honey has 16 grams of sugar per tablespoon and this recipe called for a whole cup. For a healthy recipe that is relatively high sugar content. I thought I would try to cut the recipe in half, make thinner bars and use half the honey. It was kind of a disaster. I guess the honey was literally the glue that held it all together, without the glue, the bars were a crumby mess. Fail.

Like any good blogger, I posted my protein bar fail on Instagram and runs_with_a_beard offered a solution to my problem. He suggested using a powdered peanut butter like PB2, because "when you add water, it sticks like brick mortar" he said.

I altered my recipe to use just a tablespoon of honey, added PB2 and removed the regular peanut butter and the result was delicious.


CHOCOLATE PROTEIN BITES RECIPE

1 cup uncooked old fashioned oats
1 cup of chocolate Premier Protein powder
1 tablespoon of honey
1/4 cup of walnuts (optional)
1/4 cup of powdered peanut butter (like PB2)
2 Tbsp coconut flakes

Mix all the ingredients in a bowl and slowly add a little water until the powdered peanut butter gets sticky. Shape into balls and place in the fridge to set.

The mixture was a little too sticky, so I had to wet my hands to shape the balls. I placed them on parchment paper and left in fridge for a few hours to set.

The result was delicious!

Enter the giveaway below for a chance to win a tub of Premier Protein powder. There are plenty of ways to enter, enter just once or daily for the best chances of winning.




a Rafflecopter giveaway


GIVEAWAY RULES:  
Contest runs 5/20/17 - 5/28/17
No purchase necessary (pretty good since I have nothing to sell you)
Open to US residents 18 years of age or older
Must have a shipping address in the US
Winner will notified via email and will have three business days to claim prize
If original winner does not claim prize within three business days an alternate winner will be selected
Winner will be drawn randomly from all registered contestants in the US
Prize will ship within 30 days on contest end from Fort Worth, TX



Good luck!
Lea



Like this post? Please consider sharing.

Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Tuesday, May 9, 2017

#SHREDSHED FAMOUS

In 2015 we bought the #shredshed from Lelands, a shed company near Fort Worth and remodeled it to fit our need for a home gym/personal training studio.

Last week Lelands contacted me and said they were working on a web series to share the stories behind the people that use their cabins and sheds. They wanted to send a producer over to film and interview me.

How could I say no to that?

I'm pretty awkward on film. I always say I am a better writer than talker and that's not saying much. I gave them fair warning of my 'red light syndrome' and they assured me it would fine. Besides, you only get better at things when you do them, right?


My husband said, "Are you sure you want to go with the hot pink pants? The internet is forever you know." Hah. I stand by my choice.

The producer, Brandon from Down Force Productions did a great job making me feel comfortable. I took a seat on a stability ball and the camera rolled while he asked me questions about my passions, my coaching business and of course, Ollie.


Russ took some behind the scenes shots before we starting filming.



Then of course, as usual, Ollie stole the show.



Let's hope for editing magic that makes me looks good. It is supposed to air in a couple weeks, so I will definitely share once it goes live.

HERE IT IS:



Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Saturday, April 29, 2017

Unicorn Shaming and a Better Idea (Unicorn Protein Shake!)

This post is sponsored by Premier Protein. I am a paid Premier Protein Ambassador. All opinions are my own. This post may contain affiliate links. That means if you click a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

Starbucks took over my social media feeds the last couple of weeks with their Instagram-friendly Unicorn Frappuccino. It's pretty, y'all!
Apparently, if you are trainer or a fitness professional, it became your civic duty to inform the world how terrible these are for your health. For every post of someone showing off their unicorn there were two posts from trainers warning of the sugar content.  I look at it a different way.


I get it. It has a lot of sugar.

Sugar is bad for you. We know.

It has about three days worth of added sugar, when you consider the health recommendation to keep added sugar intake to under 25 grams a day.

There are two ways to look at it:

1. If you don't usually eat a lot of sugar and this drink makes your heart happy with all the pretty colors, then by all means, order the limited-edition drink, post your picture on Instagram and move on with your life.

I am certainly not recommending you drink this much sugar on a regular basis, but if it is a one-time thing and it makes you feel happy, it won't kill you. Drink it, enjoy it, move on.

2. If you do usually eat a lot of sugar, this product isn't much different than many unhealthy foods out there. It isn't even the highest sugar content product on Starbucks menu.

Honestly, if you are making a big deal about the amount of sugar in a unicorn frappucino, then you haven't been paying attention. There are 65 grams of sugar in a 20 oz coke, I don't see people freaking out about that. There is a lot of added sugar in most processed foods. This isn't news.

I definitely think people need to pay attention to their added sugar intake, but sugar-shaming (aka unicorn shaming) isn't the way to do it.

I personally was not drawn to the Unicorn drink. I like girly things as much as the next gal, but I know since I don't usually consume a lot of sugar, that this drink would make me feel icky. The thing is when you don't eat a lot of sugar, then things like fruits and berries taste very sweet and delicious.

I know I can't compete with the famous unicorn frappuccino, but I set out to make a high protein, health-friendly, pretty drink.

I did some searching on the internet since I am sure I am not the only one who had this idea to make a healthy unicorn drink. Most of the recipes I found broke my first rule of protein shakes: must contain easy to find ingredients. Many included things like turmeric, beet juice and food coloring (food coloring is totally cheating).

UNICORN PROTEIN SHAKE




I went my own way. I hit the frozen berry aisle and found simple colorful healthy ingredients

Unicorn Protein Shake Ingredients


Frozen raspberries
Frozen blueberries
Frozen pineapples
Small banana
1 scoop of Premier Protein vanilla protein powder (30 grams of protein, 3 grams of sugar)

I made my shake in layers.
To start I mixed the frozen raspberries, 1/3 of the protein powder scoop and water in my Nutribullet.
I poured into a separate glass and placed in the freezer to set.

I rinsed the cup and made my second layer.
Frozen pineapples, small banana, 1/3 protein powder scoop and water to mix.

I rinsed the cup and made my third layer.
Frozen blueberries, 1/3 protein powder scoop and water to mix.

I let it all sit in the freezer for about 20 minutes, then I combined the layers and stirred them up with a straw.

healthy unicorn protein shake!


Pretty, right? It was pretty delicious too.


Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced in order to manage your weight over the long term? My nutrition and lifestyle coaching program begins in June, get on the list for a big pre-sale discount.



Like this post? Please consider sharing.



Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

I am a NASM personal trainer, RRCA adult distance running and nutrition coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training, nutrition coaching and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Tuesday, April 25, 2017

Tuesday Tails Furry Feature: Fueled by Carrots

Hi, friends! We've been doing Furry Friday Feature around here for years where I introduce you the furriest four-legged runners on the internet. It's a popular feature and one of my favorite posts of the month.

As you probably know, I also blog over on Lea Genders Fitness. I'd love if you would check it out and subscribe to my strength & running blog. I publish new posts every Monday, Wednesday and Friday on LGF.

It was too hard to promote two blog posts, one from each site, on Fridays. Since I wasn't posting on either site on Tuesday, I decided to move Furry Friday Feature to Tuesday.

This, of course, required I changed the name. I asked some of my fellow fitness bloggers and dog lovers for advice on a name and I landed on Tuesday Tails Furry Feature thanks to a combination of ideas from my friends Rita Z Fitness and Enjoying The Course.

So, welcome to the first edition of Tuesday Tails Furry Feature! I am excited to introduce you to Vicki, Sorcha and Anam from www.fueledbycarrots.com.



Tell us a little bit about your favorite running partner.

I have two four-legged running partners, Sorcha a border collie mix that is five years old and Anam a border collie that is turning four in September.



Where is your favorite place to run with your pooch?

We have some great wooded trails near where I live in Houston that have ponds adjacent to them. I like taking them on the trails especially the ones with the ponds so the girls can cool off.

Tell us about a running moment that made you proud.

I just finished my 1st marathon in January!


What running (or life) lesson can we learn from our dogs?

Life is too short to be serious all the time and not do the things that we love... take time to smell the roses.



Do you want to tell us anything else about you or running with your dog?

Sorcha could seriously be the  next beggin strips dog, she is a whole different personality when that bag gets opened.

Anam is always ready to go for a run, when she sees me in my running clothes, she races for the door.


You can follow Vicki and her four-legged friends on Fueled By Carrots, on Instagram, Twitter and Facebook!

Do you run with your dog? Want to be featured with your favorite four-legged running partner? Fill out this form for a chance to be featured in a future blog post. 


Like this post? Please consider sharing.

Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Coach Lea
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

LinkWithin

Related Posts Plugin for WordPress, Blogger...