Summer Fueling + Fitness

Ya’ll we went for 40 to 90 degrees in a matter of days literally like 2 weeks and that two week period was rainy as mess. But here we are, I always remember the first few super hot and muggy runs of the season leave me feeling drained with head pounding as I adjust to the climate and my intake of electrolytes + water. So tidbit #1: this is okay for a day or two, but if the headaches continue you either need to adjust your fluids or hold back a bit. Heat exhaustion is a real thing yo.

But most importantly you can do more than you think you can, because you were created by the one who does immeasurably more always. Keep moving, stay healthy, you have so much purpose & potential

So a few of you wanted to know my favorite fueling products and nutrition habits, and also some fun summer activities (that are mostly free/low-cost). So here we go!

Favorite products for pre & mid-training and/or racing:

Nuun – I bet you could’ve guessed that one. I’m on year #2 of being an ambassador for #teamnuun and still wholeheartedly believe in the product.

Honey Stinger – This is year #1 as part of the #hshive and is always my go to pre race fuel! They have gluten free options and they sit lightly on your stomach. They also have gummy options if you are carrying while racing.

Favorite products for recovery:

Quest – A few years ago I tried their cereal bars and while they were good they didn’t beat out my go-to’s. However, at the Hotlanta Half Marathon (which is always amazing) they gave out ample amounts of free product and their Protein Bar with only 1g of Sugar was a huge hit for me. And yes it’s gluten-free !

Apple + PB Fit – And now you might be thinking what is with the powdered peanut butter? And isn’t it a pain? It’s a slight inconvenience, but all of us need a little bit more inconvenience in our life but for a good taste and super high protein with out feeling weighed down it’s a great option for being on the go!

Van’s Ancient Grains GF Waffles – Really I can actually sit and eat a whole box of these easily, but they are delicious and nutritious – it’s cliche but real. Add some PBFit on there and it’s quality recovery on the go

Disclaimer: None of these replaces an actual meal, and water is always the number one workout + recovery fuel! 

Other notables:

I like all the clean ingredients so a few other favorites are RxBar & Larabar – these are a little heavier and higher in sugar, but they are a great option for a quality snack.

Nutrition: What I’ve learned:

Over this past year nutrition has been a primary focus of mine. And one thing that always got me was how to add the fat + carbs without all the sugar. Now, I enjoy a cupcake, donut, or muffin just as much as the next person, but these should be an exception not a rule so here are a few ideas:

Limit your protein or snack bar intake: these are great for once a day or once every other day, but they are *typically* full of sugar and they don’t replace a meal.

Eat high protein: Jon and I go through eggs like it’s our job, but we also like to keep things like beans, nut butters, and regular nuts and seeds around that we have besides the familiar animal protein.

Healthy fats are friends: Not only do things like almonds contain protein and healthy fats, they are also great for keeping you satisfied, reducing cravings, and helping you sleep. Snacking on almonds and adding avocado/guac to everything are a great way to keep your fat level normal and healthy!

So let’s look at a normal day:

Breakfast –

a. Two egg scramble with veggies (tomatoes, green peppers, onions, and yes sometimes brussels b/c I love them), apple + nut butter, Vans Gluten-Free Ancient Grains waffle

b. Western Omelette with corn, black beans and salsa. Mixed fruit bowl w/ berries, honey, and lemon juice, and piece of toast.

Morning snack – 

a. Apple + Pb Fit and Low Sodium organic popcorn

c. Almonds + Carrots w/ hummus

Lunch –

a. Turkey Sandwich w/ Udi’s gluten free bread, tomato, mustard, and lettuce add some berries and/or dipping veggies for a complete meal!

b. Summer Salad – Lettuce, Pumpkin seeds, berries, grilled chicken, with a lemon vinigarette. Add some homemade Texas Toast, or a handful of chips and guac to get your carbohydrates covered. Just remember portions!

Afternoon snack – 

a. Any of the morning snacks

b. Snack bar with clean ingredients – see above for ideas!

Dinner – 

a. Tacos w/ shredded chicken spiced with red chili powder, garlic, salt, and pepper with roasted veggies, black beans and corn, and salsa on top! Don’t forget the chips and guac!

b. Chicken & Veggie Stir Fry with roasted chicken, veggies over brown rice

d. Burgers topped with all the fixings (go easy on the cheese if you please) and a summer salad (minus the chicken) and easy on the dressing.

Dessert/Snack – 

a. Trail Mix – My forever go to of almonds, popcorn, dried cranberries (low sugar), and chocolate

b. Anything dark chocolate – just take it easy 😉

If you want any of my specific recipe feel free to comment or reach out to me via social media! 

So now we play: Check Em Out this summer:

November Project Atlanta – FREE – Various workouts Wednesday & Fridays around Midtown – check out: https://www.facebook.com/novemberprojectatlanta/

Corepower Yoga on the Roof Series at Ponce City Market – $10 : https://www.facebook.com/events/2103039469985272/

Big Peach Running Co – Group Runs (all around the city) – FREE – https://www.bigpeachrunningco.com/group-runs/

Dekalb 4-miler (7/14) and The 680 The fan Tailage 5K (8/4) – FREE for ATC members and $10 for Non-members : https://www.atlantatrackclub.org/

Can’t wait to see you all out there this summer – if you have any questions let me know!

Jordan

“What’s Your Motivation” ~ Newsboys

For as long as I can remember the song “Shine” by the Newsboys has been around, and while I never remember much about the song my dad had a particular way of *trying* to sing the lyrics “What’s Your Motivation” in the closest Australian accent he could make out. However, my dad not being the most advanced vocalist has stamped that lyric in my head, forever and ever… even hearing the word motivation brings back those memories. So here we are.

The past two weeks recovering from Thailand and working on being present in the now and not always planning for the future has got me thinking about just that: What IS my motivation? Prior to Thailand it appeared to have been lost, the grind of running was wearing me down, I found myself reverting back to my headphones and treadmill and stopping any encouragement in conversation or on media totally losing what God had pressed upon my heart for the past several years: to encourage women to be the best vessel they can be to maximize the way God wants to use them.

So as the lyrics to this song go on:

Shine
Make ’em wonder what you’ve got
Make ’em wish that they were not
On the outside looking bored
Shine
Let it shine before all men
Let’em see good works, and then
Let ’em glorify the Lord

While running fast can be a great way to “shine” it became too much of a focus of getting as fast as I could, and believing only THEN I could really encourage women. Forgetting to stay in my lane until one of close and wisest friends was asking me about healthy habits and we were praying for each other as she starts forming habits to live a healthier lifestyle and I still work on gaining weight back and I remembered, the beautiful relationships that God has given me and the ability to help pray for and encourage them first.

What does it all mean? God has a funny sense of humor. Upon a conviction to stop running competitively and truly do it for fun, I woke up Saturday morning and got my first overall female 1st place in the 5Queso 5K. But the call was still clear, put down my hunger for achievement and start back at the basics. God can create a lot in the simplicity of home base and starting over. Change or redirection can be incredibly hard, but God will honor your obedience and it will be so rich and rewarding because you know you are walking in accordance with His will let him define your motivation and purpose. He wants to use you – so when it gets uncomfortable keep moving towards Him.

He will SHINE through you in ways you won’t believe.

So here’s to a new season and a new age. 28 you’re gonna be good!

Jordan

Running Partners:

Honey Stinger

Oiselle

Nuun Hydration

Publix Half Marathon Recap

The Hills don’t lie. Knowing that a colder winter and more treadmill miles could make this race interesting helped me process when the burn started halfway through. The first two miles of this race are relatively easy, straight or just slightly rolling makes it a great way to get warm and let your legs loosen up, especially when the weather is fair. It wasn’t my best half marathon, but it was so amazing in so many other ways.

Typically after waking up on race day and brushing my teeth, the inhaler comes out, when you typically race in Georgia and Florida that humidity can do a number on weaker lungs. This morning though, for whatever reason it didn’t happen. After pulling up to park at the Georgia Aquarium Deck the realization hit me, and the medium sized panic button was pushed; not because I haven’t run without it before, but because the air was slightly stuffy and in 4.5 years of racing, the inhaler had never been forgotten for longer races.

After doing a mile or so warm up, with some shakeout intervals, going ahead into the corral made the most sense. Disney races change your views of corrals, you get in them early and you learn to adjust to warming up in confined spaces. Feeling right at home and simply hanging out until race time the nerves hit me. But why? This was a city that I had conquered more times than could be counted, and yet toeing the line of another half marathon completely caused the butterflies to invade.

The horn went off, my legs got in their groove, and away we went passing through downtown Atlanta and the surrounding neighborhoods. 7am start times are my favorite, because the sun hasn’t quite come up yet, which means you are in prime racing form by the time the sun peaks in all it’s beauty over the buildings and trees. And apart from running around my own city and enjoying everything it has to offer in the form of views, running with the sunrise is one of my favorite things. So combine the two and there is nothing better when the Lord is trying to grab your attention, and in this race He was.

The nerves were there, my legs weren’t quite all the way there and realizing that it might be better to just let myself go on this one helped shape my perspective for this run. “SEE PEOPLE”. See the push assist partners running down the street, see the officers standing in the chilly early morning making sure you stay safe, see the volunteers who have been setting up since 4am to keep you fueled, see the dad who brought his kids out to the course to cheer on every runner new, experienced, old, and young, and show them what it’s like to engage with a community. And see the community with which you are surrounding yourself with.

The hills made it challenging, but the engagement made it fun! Striking up conversations (until the last mile and a half, because breathing became really hard ya’ll), and cheering each other on to more had to become a standard. It’s one of the reasons this community is so pressing on my heart.

Crossing the finish line was just another line, with another time, but the memories on course is what really stuck. Thanks to the Atlanta Track Club and Publix for putting on another great event; and to the brands that keep me going – thank you for continuing to make products that keep people in the game and around the people and sport they love!

The Lord is good!

What fuels me:

Nuun Hydration, Honey Stinger, Balega Socks, Mizuno Wave Rider

The Hotlanta Half is on deck next, but if I can add another half marathon in there before that – I will be looking to travel for one! This week I will get in a 10-miler in the morning, I will ramp to 13 the week after and 15 the week after that before we head off to Thailand for 10 days.

Happy Weekend!

Jordan