YogiRunner Blog

Be Free to Run and Run to be Free! Namaste~

Archive for December, 2012

A New Resolution Approach

Love YourselfAs we approach the New Year, it is so common for us to start thinking about what we can change in the upcoming year. Most of us are somewhat conditioned with the idea that we need to be better and that often results in an attempt to “beat ourselves up” until we reach that destination of perfection we have in our mind.

This New Year’s, I invite you to make a different kind of resolution. One that embraces who you are and all you have to offer the world. Rather than focusing on that side of you that you want to change, focus on that side of you that you want to shine.

My Wellness Coaching services are designed to help you become the best version of you. In the spirit of New Year’s Resolutions, I will be offering the “Make A Change” package fat 50% off the regular price:

Make-a-change: It takes only 21-days to create a new habit. This 3-week program includes an individualized goal assessment, 30-minute one-on-one coaching sessions each week (3 total) and an individualized plan of action. We will work together to set goals to achieve positive and lasting changes. We will focus on aspects that are important to you and tailor the sessions to meet your needs. Whatever change you are seeking to make, this program will empower you to achieve your goals. $75 for a limited time. (Regularly priced at $150)

For more information about my Coaching Services, please contact me directly at YogiRunner@YogiRunner.com or visit http://www.yogirunner.com/.


Sandy Hook Elementary Memorial Virtual 5k

Sandy HookWe will be joining together in Phoenix to lend our support for this virtual 5K to benefit the victims of the Sandy Hook Elementary shooting.

Please be sure to sign up at http://www.active.com/half-marathon/tampa-fl/sandy-hook-elementary-memorial-virtual-half-marathon-and-5k-2013.

Once you register, you will receive a link to print your bib.
Please wear your bib and green and white clothing (Sandy Hook Elementary school colors) on the day we run to show your support.

This will be a fun, easy 5K starting at Mountainside Fitness Carefree, heading South on 27th Drive, and looping back to Mountainside. We will be running on a dirt path adjacent to 27th Drive.. Those wishing to go further are welcome to do so.

All are welcome, including kids. If you have any questions, please contact Denise at yogirunner@yogirunner.com

The Food of Love – Posole

In Santa Fe, NM where I grew up, posole was always more than just a soup. Posole was the meal families shared during happy times, hard times and times of celebration. To put it simply, posole served as the food of love.

Posole is a simple dish made with hominy which are whole kernels of lime-treated corn. When these kernels are ground, they become the masa (Spanish for dough) of corn tortillas and tamales.

Posole is a healthy, nutrient packed meal that is gluten free, heart healthy and high in fiber and potassium. It’s also a low cholesterol and low calorie food.

Posole is a great meal for the holidays, so if you are looking for a healthy alternative with a Spanish flair – try this recipe out:

1 3/4 lbs cubed pork or chicken
salt, to taste
pepper, to taste
1 (14 1/2 ounce) hominy (canned or frozen)
2 cups chicken broth
1 small onion, chopped
2 garlic cloves, minced
1 (4 ounce) can diced green chili peppers, drained
1 teaspoon chili powder
3/4 teaspoon ground cumin

In a skillet, sauté onion until soft (5 minutes), then add garlic and sauté for another minute.
Sprinkle pork/chicken with salt and pepper.
Combine meat with hominy, chicken broth, sautéed onion and garlic, chili peppers, chili powder, and cumin in crock pot; mix thoroughly.
Cover and cook on low for 4-6 hours.

Serving Size: 1 (377 g)
Servings Per Recipe: 4
Amount Per Serving
Calories 405.7
Total Fat 14.4 g
Saturated Fat 4.6 g
Cholesterol 127.1 mg
Sodium 706.7 mg
Total Carbohydrate 20.6 g
Dietary Fiber 3.5 g
Sugars 4.5 g
Protein 45.7 g


                              Peace & Comfort to Sandy Hook Elementary School.

“Day Before the Race” Checklist

Approaching an unusual 15K race distance tomorrow, I decided to create a simple “day before the race” checklist that is applicable for any event from a 5K run to a marathon:

  • Hydrate and limit excessive caffeine intake.
  • Drink a nutritious smoothie using Coconut Water as the base for extra hydration.
  • Go for a light jog to get the blood flowing and the muscles loose.
  • Practice some gentle Yoga.
  • Utilize a foam roller or Yoga Blocks to break up fascia in the legs.
  • Soak in a hot bath with Epsom Salt.
  • Prepare and munch on Energy Balls.
  • Eat an well-balanced, energy packed meal early in the evening. My personal favorite is the Sweet Potato Stir-Fry!
  • Go to bed early and sleep well.

It’s important to eliminate any unnecessary physical or mental stress the day before a race. Your training is done, your body is ready – so just go out, do your best, and have fun! And whatever you do, just breathe. 🙂


Be Kind…

Be kind to your body and treat it as a temple. A clean, healthy body supports a clear mind and connected spirit. Stay mindful of those toxins that create a barrier to complete wellness.