What I've Tried: Brubeck Body Guard 3D Pro

As someone who pretty much lives in spandex, I've become quite particular about what I wear when I'm working out.  Gear has to be comfortable, functional and it has to look good.  Look good, feel good, go fast, right?

I recently had the opportunity to test out some products from Brubeck Body Guard.  Brubeck is a Polish company and their production facility is located in a town called Wola, that is historically known in the textile industry.  The production chain is located in the European Union and they control 100% of the process and quality.  Nothing gets outsourced outside the EU.  They also manage to recycle 80% of their waste products.  To top it off, all of their products are REACH and Oeko-Tex 100 certified which means that their products are free of harmful substances.  I think if we took a good look at what most of our workout wear was made with, we'd probably be surprised at what was in there.

Brubeck offers a several different types of active wear, including merino wool base layers, which I hope to test out when the weather gets colder.  This time around,  I tested a running top from the 3D pro line as well as their cycling shorts.  

The first product I tried were the cycling shorts.  When I opened the box to check out the shorts, I was surprised that they weren't constructed the same way as traditional cycling shorts.  They were made out of a knit fabric vs. lycra.  They were also almost totally seamless, including the waistband, which I found interesting.  The chamois seemed thinner than a normal cycling chamois.  It was also grooved.  The legs had a network of silicone grippers along inside of the hem at the front of the shorts, which is a feature that I prefer on my cycling shorts.  I am not a fan of the elastic gripper that makes your legs look like sausages.  

I figured I'd jump right in and test them out on a super hot, 3 hour ride.  I was immediately struck by the fit.  I have to be honest, I prefer bib shorts to regular shorts so I was a bit skeptical that I'd like these.  I don't like things digging into my waist when I'm riding.  The fact that these are made of knitwear and are seamless meant that they didn't have a traditional waistband so they didn't dig into my waist.  They felt like bib shorts but without the hassle of straps.  And they stayed put when I was riding because they are high waisted.  WINNING!  

Despite the humid weather, I didn't feel sweaty and gross by the time we hit the coffee shop post ride.  The seamless knitwear allows the skin to breathe because there are two layers.  The inner layer wicks moisture away from the skin and there are 3D zones on the thighs that form air circulation channels to help keep you cool.  I distinctly remember sitting on my bike and feeling the sun on my legs but not feeling hot, even though I was wearing black shorts.  

Where these shorts really shine is the chamois.  The high density open cell foam does a great job at offering good padding, but it's the grooves in the chamois that help keep it from bunching and allow for some good airflow as well.  I found these to be exceptionally comfortable.  I could have easily ridden more than 3 hours in them and I'm pretty sure there wouldn't have been any shifting around on the saddle.  After I'm done with all my structured training, I'm looking forward to taking them out on a really long ride to see how they fare.

The second piece I tried out was the 3D Pro running top.  The 3D pro technology is a "spatial yarn design based on a 3D mesh fabric.  It has superior moisture absorption and enhances the air circulation inside the garment structure" (as per the Brubeck.com website).  I have a tough time regulating my body temperature these days (thank you hormones) so on hot days I tend to wear super light and loose tank tops so I don't have much touching my skin.  The 3D pro line are snug fitting, almost seamless tops.  The top I got was a t-shirt style and I thought Oh boy, I'm going to be a big sweaty mess in this.   I wore it on some of the hottest days we've had and I can honestly say that while it felt hot out, I didn't feel hot.  Not at all.  I was sweating for sure, but I wasn't soaked.  I never felt like I was overheating either.  When I came back from one of my hotter runs, I touched my back to see if the top was actually wet because I didn't feel wet.  Sure enough, I was wet but the 3D pro technology kept me feeling dry.  I was pretty darn impressed.  And the top is a beautiful blue colour that I absolutely love.

I am very impressed with this gear.  The fit is great and the functionality is even better.  I still have a long sleeve base layer to test out as well so watch for that review when the weather gets colder.  Brubeck has an extensive line of clothing over in Europe so I'm really hoping to see even more of this fantastic product here in Canada.

Disclaimer:  I was given this product in exchange for an open and honest review. 

What I've Tried: Endurance Tap + Another Giveaway + A Winner

Happy Hump Day Gang!

The first order of business is to announce the winner of the Momentum Jewelry discount code...

Drumroll please.....

Congrats Holly! Watch your inbox for your discount code.

Just as one giveaway ends, another one begins!  C-R-A-Z-Y!

I've been waiting to share this review and contest for a while but wanted to wait until Endurance Tap was available in the US.  Good news!  The awesome folks at Endurance Tap are now distributing in the US so this contest will be open to residents of Canada and the US.  Woohoo!

I'm sure some of you are wondering just what is Endurance Tap?  It's a fuel source (like a gel) that is made from maple syrup, ginger and sea salt all packed up into a handy, easy to use package.  Oh and did I mention it's delicious?  Of course it is, it's maple syrup!  I'm almost tempted to try it on pre-run oatmeal or pancakes it's that good.

As a coach I often get asked about fueling and products I'd recommend so I make a point of trying new things.   I have a stomach of steel when it comes to sports nutrition.  Not much upsets my stomach, so I'm never hesitant to try something new.   Fueling is such a personal thing.  What may work for me, may not work for you.  I was excited to get the opportunity to try Endurance Tap.  I had heard about them through various Social Media channels and I thought the product sounded like a great alternative for people looking for a more natural fuel source.

Endurance Tap was started by two friends, Matt & Pat who are both endurance athletes.  They became frustrated with many of the "natural" fueling products on the market and decided to take matters into their own hands.  Being Canadian, they tapped into one of our country's greatest resources - maple syrup.  And Endurance Tap was born.

Endurance Tap is different from the usual gel products on the market in that it is a pure, whole food product.  It is not derived from anything.  Most energy gels are made with maltodextrin which is technically an additive and is usually derived from corn.   Maltodextrin can cause energy spikes, which isn't a bad thing if you feel like you want that jolt of energy at the end of a race.  If you're doing a long distance race it makes more sense to have an even energy release so you avoid the spikes and crashes in energy.  Maple syrup delivers an even energy release.  The addition of ginger aids in digestion.  Ginger also calms the stomach.   Endurance Tap has high levels of potassium, iron, zinc, magnesium and maganese.  All good things in aiding the prevention of cramps as well.

I used it on a 2 hour indoor trainer ride in conjunction with my normal hydration products and I never felt my energy levels flag.  I also no stomach bloat afterwards (I tend to have a bit of bloating using other products).   As I mentioned before, the taste is great, you really can't go wrong with maple syrup.  I never noticed the ginger at all, and I think the addition of the salt tempers the sweetness of the maple syrup perfectly.

Texture wise, it differs from most gels in that it is much less viscous.  We all know how easily maple syrup pours out of a bottle. This is no different, which would be beneficial to those folks out there that don't like the texture of gels.  It's easy to swallow and you don't necessarily need to chase it with fluid.

The packaging is so much easier to open and use versus normal gel packaging.  If you don't take the entire gel all at once, you can screw the cap back on and avoid getting covered in a sticky mess.  I can't tell you how many times my hands, gloves and pockets have been covered in gel goo because I haven't taken a whole gel all at once.   Definitely a well thought out design! 

Thanks to the guys at Endurance Tap, THREE lucky readers are going to get the chance to win a 6 pack of this tasty gel!

Contest is open to residents of the US and Canada.  Contest closes at midnight on Tuesday March 15th.  Entry is as simple and clicking the Rafflecopter giveaway below.

Have you ever tried fueling with a natural product?  If so, what was it? 


a Rafflecopter giveaway


Disclaimer:  I was provided with product in exchange for an honest review.  All opinions are my own. 

The Runner's Choice Foot Oil - Review

Now that I'm back in the swing of regular running, my feet have been taking a beat down once again. They're generally sore and usually quite tired after a run.  I usually roll them out with an accuball massage ball and that helps but sometimes they need a bit more TLC.

When Trusted Health products asked me if I'd like to try The Runner's Choice Foot Oil, I checked out the list of ingredients as well as the reviews and thought "Why not, it sounds interesting."  I don't normally use any sort of lotions or topical treatments for my feet.  If they are sore, I soak them in hot water with a bit of epsom salts but I thought it would be nice to try something different.   The Runner's Choice foot oil is formulated with 100% natural botanical oils of almond, eucalyptus  eucalyptol, wintergreen, peppermint, and spearmint.  As soon as I opened the bottle, I could smell the eucalyptus and peppermint.  I quite like the scent.  I didn't find it overpowering at all. 

I decided to test it out on a day where I knew that I was going to be on my feet for a good 10-12 hours.  The directions require you to completely coat your feet up to your ankles with the oil.  I made sure I did this in the bathroom so I wasn't touching any hardwood or carpet just in case the oil stained.  The directions say not to rub it in, that the oil will absorb into your pores.  I sat for a bit hoping it would soak in quickly but it didn't so I pulled my socks on, laced up my shoes and went to work.  My feet felt tingly and fresh for the first few hours of my day.  By the end of the day my feet were tired but not as sore as I thought they'd be.  I used it again the next day with the same results.

I meant to use it on my runs but I always seemed to be in a rush to get out of the house or I'd forget to bring it with me when doing an evening run with my group or off the bike.  My feet don't normally start to hurt or get tired unless I'm running more than 20km, which I haven't been doing this year.  So, I've ended up using it as a post run treat for my feet.  The menthol and mint combo really makes my feet feel great and because it's an oil, it leaves my feet feeling smooth, which is a miracle in itself.  I do wish it absorbed a bit faster but other than that, I like it.

Once I start ramping up my mileage again, I'll test it out on my longer runs.  #STWM isn't too far off so it's time to get back into the swing of things.  I'm planning on some over distance training if my legs cooperate so I'll give this a whirl on those longer distance runs. 

Disclaimer:  I was provided a free bottle of Runner's Choice Foot Oil in exchange for an honest review.  All opinions are my own.

Running to a Faster Beat - New Balance Fresh Foam Zante Review + A Contest!

Disclaimer:  I was provided a pair of Fresh Foam Zantes in exchange for an honest review.  I did not receive any other compensation.  All opinions are my own.

I run with music all the time.  The only exception is when I'm racing in a triathlon as it's not allowed.   Music definitely fuels my workouts.   99.9% of the music on my running playlists is faster paced music.  Since I'm working on my running cadence, I find music with a faster beat helps me keep my turnover quick, which is the goal these days.  Music helps to keep me focused and it picks me up when I'm starting to fade.  There's something about hearing my favourite songs during a run that really gets me going.   I've got current favourite playlist that I've been listening to on a regular basis.  I've put a sampler of it on Spotify - you can check it out here.  Which leads me to the CONTEST part of this post.  Who doesn't love a good contest?

New Balanced has partnered with Spotify and they want to hear what music fuels your workout.  They want to know how you #RunToAFasterBeat.  The grand prize is a trip for two to a music festival of your choice and $1000 in New Balance gear (ahhh!!!).  There are two ways to enter:

1.  Head on over to freshfoamzante.ca and submit a 5+ song playlist through the Spotify plugin
2.  If you're already a Spotify user, log in and submit an existing playlist that meets the above listed requirements.

But wait, there's MORE!  New Balance is celebrating the arrival of the Fresh Foam Zantes at Sport Chek and Sports Experts with the chance to win the following prizes with the purchase of a pair of  Fresh Foam Zantes:

* A one month premium Spotify Gift Code
* Spotify Brookstone Boost Power Bank 4000 mAh
* Spotify AIAIAI TMA-1 X headphones

At the point of purchase, a contest code will be provided.  The code can be entered at freshfoamzante.ca Weekly random draws will determine prize winners.  Full contest rules and regulations are available at freshfoamzante.ca

Now on to the shoe!

It's been a while since I've run in New Balance and can I just say WOW, I'm really impressed with this shoe. 

First Impressions:

When I took the shoe out of the box, I was amazed at how light it was.  It weighs nothing (7.6 oz to be exact).  It's easily one of the lightest shoes I've tried.   The colour way I tested was the grey and pink.  I prefer a brightly coloured shoe so I'm not a huge fan of this colour combo but, New Balance does have that base covered as there is an awesome purple, blue and green combo in the Fresh Foam Zante line.

Fit:

These shoes fit like a wonderfully snug slipper.   They hug your foot without being restrictive.  The heel counter is a bit lower cut than other shoes which I quite like even though I wear orthotics, which pushes my foot up a bit higher in the shoe.  My foot was still held quite snugly in the shoe despite the orthotic and low heel counter combo.  It never felt like it was going to slip out.   The upper has a molded sock liner and no sew material application which means there is nothing in the shoe that will rub on your foot in anyway.  I could easily run sockless in these (triathletes take note!!)

From the New Balance Canada website:  Sleek, snug and dialed in for speed, Fresh Foam Zante has a bootie-like design that wraps the foot like a second skin. Designed from data gathered from fast runners, it has an aggressive toe spring that delivers a quick, incredibly smooth heel to toe transition.

Function / Ride:

I did my first run in these the Tuesday after my 10km race.  I thought my legs would be recovered but boy was I wrong.  The sluggishness of my legs did nothing to dampen the springy feel of the shoes.  I tackled a nice easy 7.5km. Because of the name I think I expected a cushier, maybe even mushier ride.  I was pleasantly surprised by the responsiveness of the ride.  Because it's so light, the shoe feels very minimal.  It's almost like running in bare feet but with memory foam strapped to the bottom of your feet for protection.   I went out again on Wednesday for 3.5km.  I wanted to go longer but I cut it short due to the kamikaze gnats that are out in full force right now).    On Thursday morning I did a brick so I rode for an hour then immediately laced up the Fresh Foam Zantes and went out for a 6.5km run.  My legs always feel horrible in my first few bricks of the season but I have to say, the spring in these shoes made up for what my legs were lacking.   I did another brick on Saturday and I was positively flying in these shoes.  Yes, I'm pretty impressed with these kicks.  They are going to be well used this summer.  Nice work New Balance!

Who else has tried the Fresh Foam Zantes?  What do you think?  Don't forget to check out the contest at freshfoamzante.ca

Running Strong Book Review

This book could not have come to me at a better time.  Those of you that read along know I've been struggling with knee problems for the last year.  They finally seem to be getting better but not without a lot of trial and error.  So when Runner's World gave me the opportunity to review Dr. Jordan Metzl's Running Strong, I took it.

Runner's World sent me a digital copy to review but I am going to buy a hard copy of it because I'm old school (and there's a cool app you can use with it).  There's so much great information in here that I'd like to be able to just pick the book up and flip through it.  I haven't quite embraced this whole e-book thing.  Never the less, that didn't detract from the plethora of information in the book.

If I'm going to be buying a book that can help me be an injury free runner, ideally it's written by someone who IS an athlete themselves.   Dr. Metzl is just that.  He's done 32 marathons and 12 Ironmans.  All AFTER tearing his ACL and developing arthritis in his knee.  So the man clearly knows his stuff.  I wish he practiced in Toronto. 

The book is divided into five different parts and has plenty of pictures as well as a very cool interactive feature.  If you have a hard copy of the book and a smart phone, you can download an app called Blippar that you use to scan any page that has this icon on it.  This will then bring up a video on your phone of whatever it listed in the blurb.  This one is a video guide on how to select the right running shoe.  How cool is that???   I do wish I had received a hard copy of the book so I could check this out.  The five sections are also colour coded for easy reference.  

In Part one, called Nuts and Bolts, Dr. Metzl gets into the kinetic chain and how it works and why it's so important to strength train.  He talks about the gait cycle, good running mechanics and has a couple of tests you can do at home to figure out if you have a muscle imbalance. 

Part two, called Uh Oh, What's that Pain, has 9 chapters, each devoted to a different body part and the various aches and pains you may experience.  Of course this is the first place I went to when I got the book, ha ha.   This section is incredibly well illustrated and informative.  He gets into what you should do if you feel pain in a certain area and what it may be and how to treat it.  He does stress that this is not a substitute for going to your sports doc if things don't get better.  The other amazing thing is this chapter is the foam rolling instructions he gives for each body part as well as strengthening exercises you can do.  It's like having your own desk top physiotherapist - I say that because many of the exercises in here are ones that have been given to me by a physiotherapist, ha ha.

Part three is called Getting the Most out of Your Machine.  This section covers everything from the science of running physiology (VO2 max, lactate threshold etc) to strength training to proper foam rolling technique.  Dr. Metzl has a workout that he calls the Iron Strength workout and he goes through it in this section.   A lot of these exercises are ones that I've recently started doing so I'm hoping they help!  There are Blippar icons everywhere in this section so you can see the proper way to do each exercise. He also devotes a chapter to the mental aspect of training which is something that many people don't even think about but is just as important as training your body, especially if you're looking to improve.

Part Four delves into the things runners love to talk about:  the Tools of the Trade.   In this section he discusses the importance of nutrition, not just during runs but pre and post run as well.  He also talks about clothing, socks and of course, shoes, and how to choose the right shoe.   There's a Blippar video for that too. 

Part Five is called His and Hers and it gets into some of the gender specific things that male and female athletes have to deal with or watch out for. 

As if all of that wasn't enough, there's an Appendix that has a variety of training plans from 5km to the marathon that are suited for all levels of ability.  They include days for cross training with his Iron Strength plan as well.   Bonus!

I found this book to be one of the most informative and useful resources I've come across in a while.  Whether you're just starting out in the sport or have been pounding the pavement for years, this book should be part of your running library. 

Link to buy the book: http://bit.ly/Metzl15PR

Link to Dr. Metzl’s website: http://www.drjordanmetzl.com/

You can also follow Dr. Metzl online:

Twitter (@drjordanmetzl):  https://twitter.com/drjordanmetzl

Instagram (@drjordanmetzl):  https://instagram.com/drjordanmetzl/

Facebook:  https://www.facebook.com/DrJordanMetzl

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Disclaimer:  I was given an electronic copy of the book in exchange for an honest review.   All opinions are my own.

 

Recovery: How to #FuelYourBetter

Disclaimer:  I was given the opportunity to review this product by Fit Approach in conjunction with Vega, in exchange for an honest review.

The opportunity to review this product couldn't have come at a better time.  I was heading into a huge build for IM Luxembourg 70.3 and figured I was going to need all the help I could get to recover quickly.  I normally just use protein powder in my post workout smoothies.  Sometimes I use GU Brew recovery but I find that can upset my stomach.  I really like the Vega products I've used in the past so I was definitely game to give the Vega Recovery Accelerator a try.  According to the Vega Sport web site, the recovery accelerator is designed to:

• Replenish energy and electrolytes
• Reduce inflammation, muscle and joint pain
• Support immune system function and protein synthesis
• Reduce recovery time between training

Vega Sport Recovery Accelerator also features a 4:1 ratio of carbohydrates to protein, a combination shown to increase muscle glycogen re-synthesis—a crucial component of post-workout recovery.

The little box of goodness arrived just as I headed into my first hard week of training and I didn't waste any time testing it out.  I received the Tropical flavour.  I wasn't sure I'd be a fan but I was pleasantly surprised.  It tastes like a combo of mangoes and pineapples.  Delicious.

Typically my Thursdays are my really hard days.  I do a LOT.  There's usually a swim, followed by a short weight workout.  Then I go to work.  When I get home from work, there's usually a hard bike, followed by a hard run.  It's crazy.  Now I normally have Friday's off from any sort of training but, being an "older athlete" I do find that my recovery time isn't what it used to be.  Sometimes it can take me more than a couple of days before I feel ready to tackle another workout but, that isn't always an option.  I used this after my first really hard Thursday workout.  I woke up on the Friday with no soreness.  None.  I figured Saturday would be the real test.  My long ride was actually pretty good.  There was some residual fatigue in my legs but I'm chalking that up to the A.R.T treatment I had the day before.  By the second half of the ride, I bounced back nicely. 

To really put it to the test I brought it with me to Deerhurst for my Epic Training Weekend this past weekend.   This is what I had on tap for the weekend:

Friday:  swim & bike
Saturday:  3+ hour bike on the Muskoka 70.3 course, 30 minute run
Sunday:  20km long run
Monday:  50km bike with 3x10 tempo intervals, followed by a 10km run.

That's a LOT of hard work.  I used the Vega Recovery Accelerator after my Saturday workouts. I thought for sure I'd get up on Sunday feeling like I got hit by a truck.  I was a little stiff when I got up but once I got going, I had an amazing run.  My legs had bounced back quite nicely.  Of course when I got back from my long run, the first thing I did was have the recovery accelerator again.   Monday morning when I got up for my ride, my legs felt a little stiff.  When I got on the bike, they didn't feel great but as I got going, once again, they bounced back. 

I pushed myself pretty hard this past weekend and I can honestly say that I think the Vega Recovery Accelerator was what helped me to do so.  Vega is getting better and better in terms of the quality of the products that are available to athletes.  I'm actually going to try their Performance Protein next and you know that I'll be putting the Recovery Accelerator into my regular training rotation.  Because recovery is just as important as the training. 

How do you #FuelYourBetter ?

Recovery, It's Part of the Program: Barefooters Review

When I first started running, I just went out and ran, pretty much every day.  I wasn't running far, usually about 4-5km a day.  I ran that same 5km from Monday to Friday and I'd take the weekends off.  That was my little routine.  The weekends were my recovery time.  Once I started doing longer distances, I found that I needed to start incorporating things like massage into my routine to help me recover.  As I got older, things like compression gear and ice baths also became part of the regular routine in addition to massage.  The more things I had in my arsenal to aid in the recovery process, the better. 

Enter Barefooters.

Late last fall, I was approached by Michelle Clarke, a fellow runner, to see if I wanted to try out these recovery shoes.  As a runner, my feet take ridiculous amounts of abuse.  Our feet need to be treated with TLC if they are going to continue to allow us to run.  I'd seen Krysten wearing these shoes on instagram and then she mentioned how much she liked them in a blog post so I thought, why not?  I spend a lot of time on my feet on weekends when I really should be sitting down and relaxing after my workouts (have I mentioned that I have a hard time sitting still?).  I usually spend 2-3 hours doing some sort of food prep on the weekend so of course, I'm standing.  And I'm standing on a hard tiled floor in either my socks or my slippers.  Not the best choice, especially after a hard long run.  But, meal prep helps fuel my training so it's not something I'm going to skip either.  So, I started wearing my Barefooters inside during my meal prep.  GENIUS if I do say so myself. 

What makes these shoes so great?  Well for starters, they make your feet feel awesome.  I'm attributing that to their Oooaaahs reflex insoles (seriously that's what they're called!).  They are "removable insoles designed with reflexology principals in mind. The bumps are there to provide stimulation and to support the natural movements of your feet."   They are so much more supportive than my slippers (uh, hello!) and that makes a big difference in terms of how fatigued my legs end up feeling after standing around for 2-3 hours.  Especially after doing a long run.  The insoles actually make my feet feel amazing after a long run.  I totally get why they called their insoles "Oooaaahs" - I'm pretty sure that's exactly what came out of my mouth the first time I put them on. 

Unlike some other popular clog type shoes, these actually stay ON your feet.  These fit my feet perfectly without any slippage.  The fit is glove-like without being too tight.  I have room around my toes which is important to me especially after a race.  My feet take a pounding when I'm racing and I usually have a blister or two and some sore toenails if it's been a longer distance race.  I don't want anything touching them.  There is enough room in the toe box of these shoes that I don't have to worry about that.  Add a pair of compression socks and I'm good to go!  Needless to say, I will definitely be taking them with me to Boston for my post race walk to MJ O'Connors pub!

Source

The really exciting news (for me at least) is that Barefooters have just recently added a flip flop to their line up.  This is my kind of shoe.  I LIVE in flip flops in the summer and would love to get my hands on a pair of these.  I'm hoping they expand the colour range beyond the brown and black.  I could definitely see myself taking a pair of these to Europe this summer and wearing them every day.  Barefooters, you need to make these in white!

Source

If you're looking for a comfortable, eco friendly shoe and you believe that the road to good recovery starts with your feet, then I highly recommend you get yourself a pair of Barefooters and experience what it's like to Feel Great.  

Disclaimer:  Barefooters gave me these shoes in exchange for a honest review.

My #OneChange for 2014: Taming the Weekend Splurger with Vega One

Disclaimer:  As a Sweat Pink Ambassador, I was given the opportunity to review this product through Fit Approach in exchange for an honest review.  

I'll be the first to admit it, I function much better when I have some semblance of structure or routine in my life.   As stressful as my 9-5 (ish) job can be, it provides the structure that I base the rest of my life around.  It kind of keeps me sane and focused.  I eat well, I (usually) get enough rest and I generally don't over indulge in anything.  Weekends however, are a different story.   With the addition of an increase in training time and volume and the absence of my normal routine, weekends sometimes see me overindulging in less than ideal things due to my lack of routine.  Sometimes it's just easier to eat half a box of crackers post workout instead of actually making something healthy.  Clearly, easier is not always better.

It's time to stop the insanity.  Especially given my goals this year.  Good things need to be going into this body!

It's time for me to say goodbye to the Weekend Splurger.  Ok, well maybe goodbye is a little drastic but she really needs to be tamed.  So my #OneChange for 2014 will be to get a better handle on my weekend nutrition, especially when I'm really busy, which is what tends to happen on weekends.  It doesn't have to be that way though, not with a product like Vega One.  One serving of Vega One gets you 50% of your daily requirement of vitamins and minerals, 15g of protein, 6g of fiber as well as 1.5g of omega-3's, plus a host of other antioxidants, probiotics and greens.  In addition, there are no added sugars, artificial flavours or colours!  YAY!

Check out this nutrient profile!

I'm a big consumer of protein powder and I normally use whey protein simply because I like the taste and texture of it better than other vegan protein powders.  That is until I tried this.  The crew at Vega have managed to make a vegan protein powder that rivals whey in terms of taste and "mixability".  The bonus with Vega One is that you get way more nutritional bang for your buck.  If it can pass my "naked taste test" then it's a keeper.   Before you start thinking I'm some kind of weirdo, let me clarify what I mean by naked taste test, ha ha.  Post workout, I generally want something quick and easy so I will usually mix a scoop of protein power with a cup or two of plain unsweetened almond milk or water in a shaker cup and chug that back.  No additional ingredients, nothing.  You really get a sense of the taste of a product when you do that and I have to say, I was pleasantly surprised by the Vega One French Vanilla.  I quite enjoyed it "naked"! 

I also used it in a few meal replacement smoothies.  The versatility of this product is endless.  Vanilla goes with pretty much everything so I thought I'd get a little adventurous.  Here are two of my favourites.

 Get Yo' Greens in Tropical Smoothie

1/4 cup silken tofu OR 1/2 an avocado - they give the same creamy texture and that's why I put them in my smoothies.
1 very large handful of spinach
1 kiwi (peeled)
1/3 cup diced pineapple
1/4 cup large flake coconut
1 cup of unsweetened almond milk
1 scoop Vega One French Vanilla

Toss everything in a blender and whizz until smooth.  Enjoy!

The B&BT Pre-Workout Endurance Boost Smoothie

1/4 cup silken tofu (again this is in here purely for texture)
1/2 a steamed beet, sliced
1/2-3/4 cup of berries (I used a blueberry strawberry combo)
1-1.5 cups of unsweetened almond milk
1 scoop of Vega One French Vanilla

Put everything in a blender and blend until smooth.  I used this to power me through a 20km treadmill run on the weekend.  Worked like a charm.

Since I've been using Vega One, my Weekend Splurger has been a lot more well behaved.  Sure, I will indulge every so often but when I know that a healthier option is just a scoop away, it makes it much less tempting. 

Going Hard With GU: Roctane & GU Brew Recovery Review

Disclaimer:  I was given these products from Running Free in exchange for a review as part of my Team Running Free sponsorship.

Those of you that read along know just how much I put my body through on a regular basis.   I raced 13 races this year with number 14 happening in December.   Almost all of those races were over an hour and a half in duration.  That means I go through a whole lot of fuel both in training and in racing.

I have been using GU for years now.  I find it to be one of the most palatable gels out there.  It's not too sweet and the flavours are excellent.  So when GU released their ultra endurance gel, Roctane in Canada in late 2008, I was totally game to give it a try.  GU made some pretty lofty claims about this gel, the main one being that it was able to act as a buffer in slowing down the release of lactic acid, thus allowing you to go harder, longer.  Seriously?  Sign. Me. Up.

This is the science behind the product, straight from GU's website:

We start with original GU's superior mix of complex and simple carbohydrates that provide quick and sustained energy, electrolytes for replenishment and caffeine to tap more power and diminish pain.

From there we increase the amount of histidine, an essential amino acid, to act as a buffer and slow the energy-sapping acid build-up in muscles.  We also add more of the branched chain amino acids (BCAAs) leucine, valine and isoleucine to serve as another fuel source, aid in recovery and help maintain mental focus and reduce fatigue by limiting the central nervous system's production of serotonin.

Finally, we add a new ingredient, the amino acid complex Ornithine Alpha-Ketoglutarate (OKG) which limits the body's tendency to break down muscle protein tissue during extremely hard training and racing days. OKG keeps you going longer and promotes a speedier recovery.
Roctane is GU sports’ high-performance energy gel that utilizes a similar formula to our original GU Energy Gel, but with significantly higher concentrations of amino acids and citrates, plus a new amino acid complex—Ornithine Alpha-Ketaglutarate (OKG). These ingredients mitigate the energy-sapping effects of lactic-acid build-up, produce energy more efficiently, improve recovery through a decrease in exercise-induced muscle damage and maintain mental focus through delayed onset of fatigue signals from the central nervous system. The result is a premium sports nutrition product that allows athletes across all sports to perform at a higher intensity for a longer period of time.

Science wasn't my strong suit in high school but even this makes sense to me.   The product itself didn't disappoint in terms of it's claims.  I just had to manage to get it down my gullet first.  The first few flavours that came out were, let's just say, an acquired taste:  blueberry pomegranate,  pineapple and vanilla orange.  They all tasted a bit odd and the pineapple was super sweet.  I'm chalking that up to having to mask the taste of the additional BCAA's.  Anyone that has used BCAA powder when weight training knows just how nasty that stuff can be unless it's heavily flavoured.   I used the pineapple for a while and then switched to the blueberry pomegranate as I found the sweetness of the pineapple on too much for longer races.  GU has since released several more flavours, all of which are much more palatable.  There's cherry lime, strawberry kiwi, island nectars, passion fruit and my hands down favourite, chocolate raspberry.

source

 With the arrival of the newer flavours, Roctane has become a staple in my racing arsenal.  I use it for all my endurance events and I can honestly say it works.  As G likes to say, it's almost like rocket fuel.  It gives you that little extra oomph and helps you push just *that* much harder for just *that* much longer.  I find it also helps keep me mentally dialed in when I'm racing.  I know I need something when my mind starts to wander in a race.  When that happens, it's usually time for a gel. I find even half of one is enough to make a difference when I'm going through a race induced fog.  This Roctane stuff is no joke.  It's like premium race fuel for your race car.  As long as GU keeps making this, I'll keep using it. 

The one thing I didn't notice from using Roctane was an improved recovery.  But Gu has you covered there as well with their GU Brew Recovery.  There are plenty of recovery drinks out on the market and most of the ones I've tried taste disgusting.  They are chalky, sour tasting and they don't generally mix very well.  Not this one.  I can put 2 scoops of it in a shaker bottle with some almond milk, shake it up for a minute or so and voila, it's all mixed together nicely.  And it actually tastes good too!  My favourite is the chocolate (go figure) but the strawberry watermelon is also a good one. 

Gu Recovery Brew is made with whey protein isolate which is about 90% pure protein (from dairy) which is just what your achin' muscles need after a hard workout.  It also contains the amino acids arginine and glutamine which help promote recovery by supporting a strong immune system and lessening the negative effects of intense training.  Of course, it also contains simple and complex carbs to replenish your glycogen stores and to top it all off, it also contains over 100% of your daily allowances of vitamin C and E to keep those free radicals at bay.

I've been using this product for the last few years and I can honestly say it works.  It's become a regular part of my training routine because the older you get, the more important recovery becomes and the way I push myself, I need all the help I can get.

Now for the good news!  I'm giving away 3 of the newer Roctane flavours!  Head on over to my facebook page to check it out, there's only a little over a day left to enter AND, it's open to US and Canadian residents! 

Do you use a recovery drink after a hard workout?

What is your go to race fuel?

Oral I.V. Product Review

Disclaimer:  I was given the opportunity to review this product through Sweat Pink / Fit Approach  I was given samples of the product to review.  I was not compensated for this post in any way.  All opinions are my own.

As an older endurance athlete who really likes to push herself, I'm always looking for ways to help me recover faster and perform better so when the opportunity to review this product came up, I jumped at the chance.

What is Oral I.V.?

Oral I.V. is a hydration support fluid that you can either use on it's own or in conjunction with water. It is based on a "proprietary formula of crystalloid electrolytes and purified water."

According to their website:

ORAL I.V. is intended to assist an individual’s existing hydration strategy. We recommend using ORAL I.V. as a hydration aid with other liquids (such as water) prior to, during and after activities of exertion or as a supplement to daily activities that can contribute to dehydration. Depending on your level of activity and personal fitness, it is recommended to take one vial of ORAL I.V. along with other liquids for every 4 to 6 hours of strenuous activity. Because ORAL I.V. is a hydration aid, you can also include it in your rest and recovery methods.

The Benefits


The main thing that attracted me to this product is that there are no artificial ingredients and no sugar.  The no sugar thing is huge.  Almost every single sports drink on the market has either some kind of sugar or sucralose in it.  This has nothing.  Nada.  Zip.  Zilch.  The other thing I liked about it was it's portability.  It comes in a small vial that is easily stashed in your purse or gym bag.  No messy powders to carry around and nothing to really mix.  You can either pour this into your water bottle or drink it right out of the vial.

According the Oral I.V. website, other users experienced improved focus and concentration and experienced shorter recovery times between workouts.  THAT is what intrigued me. 

The Tests

I put it to the test on 2 separate hot and humid tempo runs.  I mixed the Oral I.V. with water and a bit of coconut water and consumed that during my runs.  I didn't feel like I had any more focus than normal, nor did I seem to recover faster.  I tried it AFTER a hot and humid tempo run, mixed with water.  I didn't feel any better or worse the next day.  I was told that everyone's body chemistry is different so this product would affect people differently.  It was then suggested that I take it before a workout.  This time I didn't mix it with anything.  I drank it straight out of the vial and headed out the door for my run.  I had one of the best runs I've had in ages.  I don't know if it was the product itself or if it just happened to be my lucky day but my legs felt great, my pace was way faster than normal and it felt easy.  

Taste

I noticed a slightly minerally taste and the fluid itself had a very soft in the mouth feel.

The Verdict

I like the idea of the product, it's just hard to say if it's really effective or not.  Other than the spectacular run I had, I didn't see any noticeable benefits and again, I'm not sure if the run was a result of using the product or if I just happened to be having a good day.  Perhaps it requires more continuous use in order to see any benefits.  Or perhaps my body chemistry just doesn't respond to the ingredients in Oral I.V..  If it was cheaper ($12 for 4 vials), I'd probably consider keeping it around for days where I'm doing some intense training in hot weather.   At it's current price, it seems a little steep for something that I'm not 100% sure of its effectiveness. 

If you're curious about trying Oral I.V.  I have a discount code you can use to get 10% off the product on their website.   The code is fitness.

Have you ever tried a hydration aid?