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

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The Art of Working Remotely & Finding the Right Coffee Shop

Trendy coffee shops have been around awhile, but this revolution of working remotely and the WiFi everywhere craze brings on a whole new meaning to the clientele that these coffee shops serve. Working from home is now a normal for me, and I find myself itching to check out more and more of these coffee shops I hear about from friends and the social media accounts that keep me up to date on the all things Atlanta.

But what makes a coffee shop suitable for work? Or just life in general? Why do some of these places make it and some do not? Here are just a few of the criteria I base when I head out and work:

1. Friendliness – do the Baristas know the regulars? Do they engage and serve well.
2. Environment – Is it a mix of chill & cheery? Do they have multiple seating options? And maybe even a standing bar option for people with back problems like me? And of course noise level is a big deal.
3. Food & Drink offering – Obviously is the coffee good, but also in regards to sitting and working for hours, do they offer food that could be eaten throughout the day, do they offer snack foods (like a bar or piece of fruit)?

So let’s break down a few coffee shops around Atlanta, but remember, ultimately you have to prioritize what’s best for YOU.

Dancing Goats (Ponce City Market) –  TASTE WIN. Probably one of the first coffee shops I tried in Atlanta after moving back to the city in 2013. In regards to taste, this place is one of my favorites, their outside seating area is amazing, and the inside environment is a great mix of cozy and confident. The drawback: it’s always busy and the traffic around PCM is usually heavy so come at off times.

**There is also a Buckhead location of Dancing Goats I have yet to try – would love to hear your experience!

Taproom (Kirkwood) – NEIGHBORHOOD WIN. This is a newer experience for me, but I’m already in love with it. Kirkwood is Atlanta’s trendiest up and coming neighborhood (in my opinion). The environment says a lot as it represents Atlanta in a humble way. Big windows and lots of seating options give this one two thumbs up, plus their taste is an “A” so far.

Spiller Park Coffee (Toco Hills) – OFFERINGS WIN. Coffee taste is great, and the service is wonderful with the barista’s seeming to know the regulars and friendliness is at a high for new and normal alike. The environment is not my favorite for working remotely, with windows everywhere and the noise level at top volume, plus it’s not wonderful for those with back issues as all seats are low and wooden. However, their menu is extensive with all the yummy toast combos, and regular breakfast eats that can keep you fueled for quite awhile.

**There is also a Ponce City Market Location – if you have different notes about it let me know!

Mocha Moes (Flowery Branch) – ENVIRONMENT WIN. So this one is a haul from the city (my parents live close by), but it’s my favorite place to sit for several hours. The lighting and volume level are perfect, and they have every type of seating accommodation from tables and chairs, to couches and high tops. The taste and offerings are good as well. The drawback is the service, it could be a fluke in the times that I go, but they seem to always be different people scrambling in every direction.

East Pole (Lindbergh) – ALL AROUND WIN. Taste, friendliness + service, and environment, and location, this place (to me) has it all. Plus, they partner regularly with others for unique events in the city!

Other notables: Octane – Octane is a staple in Atlanta, and it’s great on all fronts, the biggest issue is proximity for me. Revelator – I’ve actually only been to a Revelator Coffee Co in Charleston, SC it’s great for a stop in and go, but not designed for a sit for hours and work day. Chattahoochee Coffee Company – has to be at the top for me but mostly for the life experiences I’ve had. Jon and I’s first kiss was on the lawn out back, so was our engagement, and Jon has numerous gigs with our friends, but again proximity for me is the challenge.

What would you add to the list? What is your favorite coffee shop in Atlanta?