Super Bowl Truffles


In anticipation of all the munching that goes along with Super Bowl-watching:

World-class marathoner Kara Goucher posted this recipe on her blog recently. These Peanut Butter Chocolate Bliss Truffles are vegan, gluten-free, dairy-free, have no added sugar, take 30 minutes to prepare, and reportedly are delicious. Continue reading “Super Bowl Truffles”

Amira: Fueling the Natural Way – Go Raw 100% Organic Live Granola Bars



go rawWant to fuel your workouts a more natural way…with sustainable energy, high carbohydrates, lower in sugar and calories?

Then you have to give Go Raw 100% Organic Live Bars a try!

Packed with 32g Carbs, 6g Protein, 300mg Omega 3, 290mg Potassium, High Fiber, 12g Sugar and just 240 calories a bar, Organic Raw Granola Bars are the perfect way to fuel any workout – and because they are lower in calories and sugar, you can consume more than one for the more intense distance workouts.

Raw, Vegan, Certified Organic, Certified Wheat/Gluten and Nut free – you can’t get much better than that! 

There are several different delicious varieties – my favorite for taste and content is the Live Granola Bar:

Sprouted Organic Buckwheat Groats
Sprouted Organic Sunflower Seeds
Sprouted Organic Flax Seeds
Sprouted Organic Sesame Seeds
Organic Raisins and Date

The Bars can be a little pricey – I purchase mine cheaper on Amazon, and Whole Foods sometimes has them on sale. The awesome nutritional value far outweighs though in my opinion. (Check them out on Amazon HERE)


Happy fuelling your workouts the very best way 🙂


(860) 218-5172

Taking a Break Could Help Your Training

Amira Lerario at Firecracker 5KAs athletes, it’s OK to give ourselves permission to take a break during a training cycle, injured or not! The countless weeks, miles, hours, early mornings and late evenings of a training schedule, can take a tremendous toll on our bodies, minds and lives. It is said, that training for an event is often more strenuous than the event itself.

Feeling broken

With 13 weeks of uninhibited training down, just like at mile 23 of a marathon, I suddenly found myself totally exhausted, and unable to function physically and mentally. The rigors of training, coaching/business, four young children on school summer vacation, lack of sleep, and life in general, finally knocked me off my feet!  Continue reading “Taking a Break Could Help Your Training”

Amira’s Juicing Secret Recipe Revealed


Since my previous piece on Juicing proved to be such a success, and I have had several requests for additional delicious, and nutritious homemade recipes, I thought that I would extend the topic a little further

When I’m in the mood to pack a few more veggies into my smoothie, or to create a nutritionally rich post workout smoothie, this is one of my favourite “green” juices.

It contains a Rich Source of Potassium, Magnesium, Protein, Calcium, Zinc, Vit A, C, E, D, K, B6, Iron, Fiber, Antioxidants, and Anti-inflammatory properties, to say the least!  Continue reading “Amira’s Juicing Secret Recipe Revealed”

Amira on the Benefits of Juicing

Amira LerarioGRR member and running coach Amira Lerario extols the benefits of juicing…

I have recently discovered the WONDERS of JUICING – and I love it! I’m hooked!

The benefits of juicing

The HEALTH BENEFITS of juicing are numerous, to mention a few:

  • DETOX and CLEANSE the body to improve health, and help clear up conditions such as acne, sinus infections
  • Gives a real ENERGY BOOST
  • WEIGHT LOSS (keeps you fuller longer so you eat less)
  • Allows for a lot of different FRUITS and VEGETABLES that you probably wouldn’t eat in a day
  • IMPROVED SKIN and HAIR for a more youthful look. Continue reading “Amira on the Benefits of Juicing”

The Buzz on Gluten!

The new fad or health craze these days is to avoid gluten in your diet. Gluten is a protein filler in many foods, especially processed foods.

Gluten is found to cause inflammation in your small intestine causing gas, bloating and discomfort in some people. This may be labeled as Celiac Disease and it seems to be appearing in many individuals. Continue reading “The Buzz on Gluten!”

Detox After Christmas Excess!

By Karen Thimble

Overdoing and overeating during the holidays is as commonplace to us as running two marathons back to back. If you are like most of us, you are feeling guilty, bloated and not so well. So here are 9 foods that you can easily and quickly add to your diet to feel energized and detoxed! Continue reading “Detox After Christmas Excess!”

Energy Foods

By Karen Thimble

Friends and family alike always seem to ask me the same questions over and over…what do you eat before and after a tough workout?  How do you get your protein and what do you do to maintain a high energy level?  As we know, this can be a struggle, especially because we seem to want to push our bodies to their limits and then live our lives with a good energy level.  We do not like to be tired or slow down.  Not me anyway. Continue reading “Energy Foods”

Erik’s Gear & Gadgets Corner: Energy Gels & Drinks

By Erik Emanuele

Erik EmanueleI have been asked to answer some simple questions from beginners and longtime runners about “fuel” while we run or train. This for some however may not be so simple. For those of us who have struggled with lack of energy to finish strong, cramping, dietary issues, digestion or stomach sensitivities or just having to waste time before or during a race to hit the “port-a-pottties” this is an important issue.

I will try to make this as simple as I can and as always lend my opinions or recommendations as I have tried them all. However each person has to try a few different things and find what works best for them.

For the purpose of this article, I will try to answer the basic questions for most:

Trizophrenia: Eat, Drink & Race

Ray Long headshotBy Ray Long, with nutrition advice from coach Kelli Montgomery

Triathlon is comprised of three sports – swimming, biking and running. There is, however, an often overlooked and underappreciated FOURTH activity in our sport: Nutrition!

For those of us racing longer triathlons – 70.3 half-ironman and ironman distances – nutrition plays a critical role in getting to finish line as quickly as we can and hopefully with a smile on our faces. Eat and drink enough of the right stuff, and your day will go very well. Get it wrong and you’re in for a long day or worse, the dreaded DNF. Continue reading “Trizophrenia: Eat, Drink & Race”

Maca Root: The Super-“Super Food”

By Karen Thimble

You may or may not have heard about Maca Root or Maca , but we certainly could all use some with our busy training schedules and lives.

Russian scientists back in the 1930s studying plant medicine discovered that some plants promote non-specific benefits to an organism while having no negative side effects. They called this plant a true adaptogen. So Maca is considered by top researchers to be a true adaptogen. Continue reading “Maca Root: The Super-“Super Food””