Author: kristina folcik
Mountain weather
Mountain weather can be tricky and learning how to look for key signs from Mother Nature can be the difference between a good and bad day in the mountains. The first thing to look at is the online weather prediction sites. Here in New Hampshire the three most commonly used ones are the Mount Washington… Read more
Sweet and Spicy Yogurt
This is a great post run snack packed with protein, carbs, probiotics and some fats to help your muscles recover faster. A bit of cayenne pepper helps to relieve pain, lower blood sugar and improve athletic performance so don’t be afraid to spice things up a bit! Recipe: 1 cup of yogurt (dairy or non… Read more
The Joys of Mountain Running
Do you wish you could run up and down mountains easier so that you can smile and have fun the whole way? It is easy to get wrapped up in the “I suck” mentality or to be frozen with fear. Becoming a mountain runner typically does not happen overnight and takes time to learn the… Read more
Beans, Beans the Magical Fruit
Summer Recovery Bowl After a hot run you probably don’t want to slave over a hot stove or grill. This quick meal will give you the right amount of carbs, protein and fats to rehydrate and refuel your muscles to you can recover like a champ! This recipe only takes about 5 minutes to make… Read more
Blue Raspberry Gatorita
Blue Raspberry Gatorita This alcohol free drink will help you feel awesome after a long day in the heat! Ingredients: Your favorite race glass Handful of fresh or frozen fruit A few ice cubes Blue raspberry Gatorade Salt/sugar mix for the rim of the glass Wet edge of glass and roll in the sugar/salt mix.… Read more
Thriving in the heat
With hot temperatures making an appearance it is important to modify your expectations for your workouts. Plan on slowing your pace a bit and staying on top of your hydration. Electrolytes are key to making your day much better. So how do you use electrolytes? There are a few ways. You can carry a pill… Read more
The Coaches Corner
For the beginner athlete I was once a beginner and I understand how intimidating it can be to put yourself out on the big stage. You know, the gym, exercising in public, the fear of being seen…. It is hard to let go of that but you can and I want to help you. Being… Read more