4 Season Pumpkin Smoothie

Sep 24, 2018

I get it... it's July. Pumpkin craze starts in September. But if you know me, you know that I know what I like and seasons need not apply. I drink red wine on hot days, eat nachos on Thanksgiving and am driving my third Nissan. Add pumpkin to my list of "un-seasonal love." 


When I first made this pumpkin smoothie recipe, I was training for my fifth marathon and focusing on my fuel and nutrition as I was looking to improve my performance without significantly altering my training program. My admiration (read: runner crush) for Shalene Flanagan led me to follow many of her tips. One of her go-to pre and post foods includes sweet potato. Sweet potatoes are filled with vitamin A, vitamin C, vitamin B6 and potassium, all of which support energy. 


But back to pumpkin. Since I was out of sweet potatoes, I opted to substitute canned pumpkin in my post workout smoothie. Because our bodies work hard at recovering and repairing muscles,...

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The Power of Being Comfortably Uncomfortable

Aug 16, 2018

After coaching for years, we discovered there is one common denominator that rings true among different ages, genders and fitness levels. It's a variable that determines whether or not someone is writing the same New Year’s Resolutions year after year, or finding that there is always "something" in the way of their desired objective and their current state. Sound familiar? We've been there.


It's all about learning to become comfortable, in the uncomfortable.


We are hard-wired to avoid discomfort. Whether it's an awkward conversation, being too cold or putting ourselves in a job, relationship or new hobby that might totally fail... we run from discomfort. The unknown, the lack of guarantee or the thought of not succeeding threaten our sense of safety and sense of self. Fight or flight kicks in and typically we fight the heck out of it.


This can be over-busying, reaching for food, drink, Netflix binges or a shopping spree. Sometimes it's joining in gossip...

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The Grief Wedge: The Distance Grief Creates In Relationships

Aug 02, 2018

Last week someone shared how pained she was when a friend said "So, when are you going to get over it?"

 I wish I felt disbelief, but in truth, I knew the phrase all to well and could relate to feeling grief shamed. Having lost my daughter in a case termed a "catastrophe" with the shock of "what the f" just happened, layered on top of the loss of the greatest love I have known, while simultaneously staring at a planned future of daycare juggling and diaper changing that no longer invited me down its' path.... I can tell you firsthand, grief can destroy you. And grief shaming hurts. I have walked many phases of the grief journey- and am well aware there are more to come.   

My approach to grief kind of hybrids a research project and a marathon; desperate to understand and determined to persevere to the finish line. But as I discovered, quickly, there is no finish line. As my friend searched my face for answers, wondering if she was crazy...

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Mooch's Post A$$kick Go-To Proteins

Jul 26, 2018

Christina Muccio

A lot of you have been asking about proteins, what I drink post workouts, why whey hurts your stomach, what other options there are, what proteins helps build muscle and tone? Been there, so wanted to share a few of my favorites. 

As an athlete, protein was always a crucial part of my training to help recover after heavy lifts or hill workouts but could never find the right protein that didn’t make my stomach feel like I had swallowed knives. Thank goodness for process of elimination, patience and a lot of lactaid, I found dairy was the majority (if not my entire) problem. I’ve been dairy free for almost 10 years now and discovered whey was hurting my stomach no matter how much or how little I added to my smoothies or yogurts. Whey is a milk-based protein that contains all essential amino acids and actually has some pros, but for me the cons trumped any and all pros. In large doses, whey protein can cause upset stomach and cause symptoms such as...

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Mel's (Semi-) Eating Regime.

Jul 25, 2018


Melissa Dlugolecki

 I don't like to impose my personal practices on anyone, but particularly with the New Year, I received a lot of questions about what I drink/eat each day. Let me be clear- what works for me, may not work for you. We are wired differently. We are balanced differently. We require and convert energy differently. Got it? Good. 


For me, this "system" works for my work, social and health objectives. It has soothed my digestive system, boosted my energy and improved my gut health. It's been trial and error, and I suggest you make any changes slowly and really notice what does, or doesn't, work for you. And if anything I share can help you through the process- here goes:




Chug (yes chug) 24 ounces of (room temperature) water first thing. 


Morning shot.  I shift between aloe water and apple cider vinegar, tumeric with cayenne pepper, fresh ginger and spirulina...

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6 Strategies for Life Changing Gut Health

Jun 20, 2018
 Melissa Dlugolecki

I have struggled with gut health for over a decade but it wasn’t until until recent years that I understood it was the root of many of my physical and emotional struggles. I treated acne with skin product, anxiety with medication, poor digestion with a cabinet full of “fixes,” weight gain with yo-yo dieting/calorie counting and low energy with many large coffees. I was overweight, undernourished, exhausted and frustrated as heck. Any of that sound familiar to you? If so, it’s probably time to stop running in circles; wasting time and wasting money treating symptoms instead of addressing the underlying issue. Thing is, skin care, coffee, and health care companies don’t want you to stop treating the symptoms… cause they want your business. And they LOVE it when you run in circles.


Me? I don’t think circles are good for anyone. I want to keep you moving forward.


I began studying gut...

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