Meet Coach Ashlee

Hot Bird Running has a new coach in New York City! Meet Ashlee Willaman, a runner, yogi and an awesome running coach. Ashlee is the owner of Run Like a Yogi, a yoga/running company. She incorporates yoga into training programs, providing athletes with more body/mind awareness. We are thrilled to have her as part of the Hot Bird team.

Why do you like working with runners?
I like working with runners because they are committed and will do just about anything to get stronger/faster. If I tell a client why a certain stretch or exercise is beneficial to them as an athlete, they do it and carry the awareness with them whether they're running or doing yoga or just walking down the street.

If you could tell a runner one piece of advice, what would it be?
Restoring and resting should be a valued component in any training program!

What is your go-to fitness activity (other than running) and why? 
Yoga because it restores balance to my body. Yoga points out muscular imbalances so that I can correct them before they become injuries. Yoga teaches me to perceive what I'm doing and do it at the same time, rather that push through everything regardless of what my body is telling me.

What is your favorite post workout meal?
Basically anything with peanut butter on it.

When did you start running?
I first started to run in high school on the Cross Country team. As a dancer, I had never been a part of any organized sport until a friend suggested that I try Cross Country. I loved it immediately. I was part of a team, but also alone running through the woods, pushing myself to improve. I loved it.

Favorite place to run?
Through the woods or the trails in Central Park.

Favorite running workout?
I love a long run because of what it does for me mentally. It's a lot like meditation and you have to find this perfect balance of being aware of what your body is doing, but not too aware otherwise your brain will veto it because it's hard!

Interview with a Fitness Professional

This week we bring you Megan Caldwell, proud owner of FIT4MOM Cedar Mill, offering amazing pre- and post-natal fitness classes in the northwest. Originally from Connecticut (we love our east coast transplants!), Megan currently resides just outside Portland, OR.  As a former educator, and now a mom to two young boys, running fitness classes for women allows her to combine three of her greatest passions: her passion for fitness, her passion for teaching and her passion for being able to spend time with my children.  Megan currently offers Stroller Strides, a bootcamp style workout for moms to do with their stroller aged children, and Body Back, a results-based program without the kiddos that includes small group training, nutritional guidance and accountability, pre and post assessments and individualized goal setting.  We met Megan last fall when Jessica and her daughter fell in love with her Stroller Strides classes and her overall training philosophy!

Why do you like working with runners?
I have always said that getting out for a run is my “drug of choice.” Running is one of the best medicines, and being able to share this with others has been great. I’ve had the opportunity to work with all levels of runners – from those who have literally never run, to those who have run competitively. I love that running can be a common thread between any two people, no matter what their level is, what other interests they may have, their age, etc. I also love seeing the impact that strength and conditioning can have on runner’s results, no matter what level the runner begins at. One of my favorite clients, a mom to now 3-year-old twins, used to say, “I’m not a runner,” and would casually push her kiddos behind the group. When given the tools to make herself stronger, and the encouragement to give it a shot, I’d now classify her not only as a runner, but also a sprinter. She truly rocks it, and often leads the group in running! Seeing transformations such as this is truly inspiring.

If you could tell a runner one piece of advice, what would it be?
Allow running to be FUN. Although this may seem like a “duh” to those who have always enjoyed running, for those who have not, it’s a great reminder. For the competitive runner (whom I used to be, and I guess still sometimes am!), it is important realize that running is more than just a time or a pace or a result. Finding a compatible running buddy or group WILL keep running fun. I’ve learned running can be a common thread to develop lifelong friendships.

Lastly, I think being able to have fun with running stems from making sure you are in a pair of shoes that works for your body and training purpose. I got fitted for a pair of trainers my first year of college and have been running in the same shoe model since (pain and injury free!)

What is your go-to fitness activity and why? 
Although I still love just “getting out the door” for a run, that’s harder these days with two small children. I’ve come to really enjoy both at home and group HIIT workouts (high intensity interval training). Combining spurts of cardio, strength and core, incorporating both body weight exercises and those with free weights or resistance bands, it’s been a great way to gain strength and keep fit. Not only can I get a great workout in in a half hour or less but as a runner strength training has not only helped make me a stronger, faster runner, but also assists in injury prevention.

What is your favorite post workout meal?
I LOVE a good smoothie! I’ve found smoothies to be a great, easy way to get some protein in after a workout, as well as sneak in some other great nutrients! My smoothies always include non-fat plain Greek yogurt and frozen fruit, either coconut water or low fat milk and a handful of leafy greens (either spinach or kale usually). I then like to switch it up, sometimes adding in oatmeal, chia seeds, avocado, you name it, I’ve probably given it a shot! If I’ve been out on an exceptionally long run or completed a tough workout I may throw in a scoop of protein powder.

When did you start running?
If you were to ask my parents, they’d probably say I began running around the age of one, and haven’t stopped! As an avid soccer player and basketball player from a young age, I joined track in middle school merely as a means to stay in shape for my team sports. Fast forward a few years, after a successful high school career as a three-sport athlete, I went on to compete in soccer and track in college. Primarily as a sprinter and jumper, after one season of collegiate soccer, I decided to focus my energies on track and field where I competed four years at Tufts University in Boston as a heptathlete (think decathlon, but for women.) College track is really where I think I found my love for running. Post college I decided to give long distance running a shot (something I swore I’d never do!) Over the past 10 years I’ve run two full marathons, a few halfs and many, many 5ks and 10ks. I’m looking forward to my first race post-baby #2 – Portland’s famous Shamrock run in March!

Interview with a Fitness Professional

Interview with a Fitness Professional is back! This week we bring you the words of wisdom from one of our favorite fitness professionals, Lynnea Ciccotelli, in Portland, Oregon. Lynnea is co-owner and a Pilates instructor at Circle Studio (also a Hot Bird favorite) in Portland's Pearl District. One session with Lynnea is never enough as her knowledge of the body, especially a runner's body, is invaluable to your success as an athlete.  

Why do you like working with runners?
I love working with runners mainly because I am a runner myself. I find camaraderie among runners, an unspoken understanding. Running takes determination, commitment, loyalty and focus; all things I value and identify with. When I work out a runner on the Pilates equipment, I feel like they carry those same principles into their workout, regardless of their level and, man, are workouts like that fun to teach! I love hearing how Pilates has helped improve people's running, because it certainly has helped mine.

If you could tell a runner one piece of advice, what would it be?
If I could tell a runner just one piece of advice, I would tell them to focus on their posture. When you are running from your core, you're aligned and lifted. Your lungs can then work at full capacity which increases your endurance. There's nothing worse than to see a runner with bad posture looking miserable; I always think to myself, there's a better way! I should start carrying Hot Bird's card...

What is your go-to fitness activity and why? 
Besides running, my go to fitness activity is Pilates (big shock). Pilates helps me identify my imbalances that can effect my quality of movement, specifically my posture. The work I do in Pilates informs all of my other activities and movement; I feel stronger, faster, and taller.

What is your favorite post workout meal?
My favorite post workout meal is wings; the spicier the better. I also really like chocolate milk. My healthy answer would be yogurt or eggs and roasted vegetables; but you asked about my favorite.

When did you start running?
I started running distance for fun when I was in college. I lived in a beautiful mountainous town and loved the scenery on my runs; not to mention it was a great stress management tool. I still love it and consider myself an amateur. I have met some amazing people, made great friends and gone some cool places because of running. One such amazing person is Meghan at Hot Bird Running. She is clearly an expert and helped me shed new light on my form and pushed me out of my comfort zone but within my abilities. I continue working with her on form, strength training and speed work and have in a short time already taken a minute off my mile! Thanks Meghan and Hot Bird!

Interview with a Fitness Professional - Stephanie Creaturo

Stephanie Creaturo is one of those people who you want to bottle up and take with you everywhere you go. From her wise words on yoga, life, business and relationships to her fun, realistic personality, Steph is a rare human and the Brooklyn community is lukcy to have her. Catch her amazing yoga classes (and runners - YOU NEED to go to her Yoga for Runners class) at Mala Yoga in Cobble Hill, Brooklyn. She's running the NYC Marathon in November and we are so excited to cheer her on! We took a slightly different format for today's interview. Enjoy!

Hi, I'm Steph, one of the owners of Mala Yoga, a community-based yoga studio in Cobble Hill, Brooklyn. I'm a yoga teacher, business owner, a mom, and life-long runner!

Let's see, I started running as a kid, like 8 years old or so. I hated (and still do!) team sports and I'm kinda uncoordinated, so running was the thing that made gym bearable for years.  Since I was shy and a bit of a bookworm,  I liked the solitary nature of running. Even though there have been times when I fell away from running (uh, college), I have always returned to it.  As I grew older, running became the default thing to do to clear my head and hit reset on everything in my life.  

Best piece of running advice? From the Hot Birds - Put one foot in front of the other.  There is something so profound in that basic statement - well, we sorta miss the wisdom in it.

One piece of advice to new runners? You are your own point of reference, both in body and mind. Running is amazing that way. Sure, you can compete with other runners, but your running emerges when you connect with where you are in your health, your life, and your body.  Only by knowing where you are in body, mind, and spirit  will you get stronger, faster, wiser. Or whatever your goals are - they won't be met by using joe dude over there as your starting point.  Oh, and the race won’t run itself - training is essential and transformative - you may be surprised at how much in your life shifts when you’re on a training plan.

Inspired me to run? My aunt. She ran in the 1970s and 1980s when there were not a lot of women running. She was the coolest person I knew and always did her own thing, which included running. I watched her run the NYC Marathon in the early 1980s and remember thinking “I want to do that one day.”

Who do I want to run with? This was hard! I love music and, along with running, it has been a mainstay in my life. I thought about this and I think someone like Blondie or Joan Jett or the Go-Go’s.  What those gals did for music gets a bit lost these days - but their sound back then was really revolutionary. I'd love to hear their stories.

One of my fave things is to work with runners. Their discipline is Inspiring and they love to work hard. And they tend to intrinsically understand the value of process.

Fave way to sweat? Always running. I do love yoga, but for different reasons.

Fave post-workout meal? While I love smoothies, I need real food after I run. Here’s my marathon training go-to: a salad of quiona, kale, roasted chili chickpeas, lots of seasonal veggies, homemade cumin & lemon dressing, and some roasted nuts.  And a huge green juice!

Interview with a Fitness Professional - Kelvin Gary

This week we interviewed, Kelvin Gary, owner of Body Space Fitness in NYC and a personal trainer and performance enhancement coach. He's a cyclist and has 2 engineering degrees and an MBA! We are thrilled to be partners with Body Space Fitness and learn so much from Kelvin and Kado. We learned a few new facts about Kelvin in the interview: he loves to play jokes on people and if he had not become a trainer, he would have become a competitive BBQ pit master!

Why do you like working with runners?

Two big reasons: 1) they are usually highly motivated, self-starters which are the best clients to have and 2) they are usually in touch with what’s going on in their body and can quickly adapt to most new routines and movements.

If you could tell a runner only one piece of advice, what would it be?

Be fit to run don’t run to be fit - meaning, making sure that you are mechanically and structurally sound is as important as the miles you put in and the results you see.

What's your go-to fitness activity and why?

Kettlebell work.  It’s a great way to get a totally body workout.  It allows me to work on power and cardio while maintaining muscle mass.  It also allows me to focus on hip dominate movements which are key for both cyclist and runners.

Whats your favorite post workout meal?

 Salmon, Brocolli and Sweet potatoes.

When did you start running and why?

I would say 4 years ago.  Mostly because I wasn't good at it which made me mad :-)  and I wanted to do a triathlon.  I've done several Duathlon's but i'm still getting the swimming down :-)

Interview with a Running Coach

This week we are proud to interview our new Brooklyn-based running coach, Rebecca "Bex" Burkett.  Bex is a California native who just celebrated her 10 year NYC anniversary. She is a graduate student and run coach living in Brooklyn. Fun fact - she spent almost a year in San Francisco racking up miles along the Marina and over the Golden Gate Bridge AND working at The Cheese School of San Francisco.  Her cheese and wine knowledge makes her a great asset for dinner parties! Check out Bex's coaching bio on our Coaches page. 

When did you start running?
I would pick up running from time to time throughout college, but didn't start seriously running until 2004. I had recently moved to NYC after graduating college and wanted to cross "run a marathon" off my bucket list. So I started training. Little did I realize that I would love it so much!

Who inspired you to run?
My parents are my inspiration. From as early as I can remember, they ran together every day. They are now both in their 60's and still going strong. We all run together when I'm visiting or we're traveling and I even convinced my mom to run her first half-marathon with me a couple years ago.

What is your favorite running route? Why?
I recently moved to Downtown Brooklyn, so I've been spending a lot of time running along the waterfront and Brooklyn Bridge Park. I love being by the water and it usually isn't very crowded over there. I also really like running the Brooklyn Bridge at dawn. At that time it's mostly empty, beautiful and a great way to connect to Manhattan for longer runs (loving Summer Streets for that at this time of year). But the bridge is only lovely at dawn. Any later and the swarm of people becomes difficult.

Favorite post-run meal?
Usually I'll go for eggs or a smoothie with almond milk. But after a really hard, long run, a burger is my favorite thing to eat. A medium rare, grass-fed cheddar cheeseburger. Yum!

Best piece of running advice?
Listen to your body. I'm a stubborn person and I have a tendency to push myself hard. Over the years, I've learned the importance of being attuned to what your body needs. Sometimes it's an extra rest day, a shorter or slower run, and that's okay.

Who would you love to run with and why?
I'd love to run with Bart Yasso (Runner's World). I read his book a few years ago and found his story so inspiring. He has such a wealth of knowledge about running and fun races all over the world. Plus, the man invented Yasso 800s, so I'd like to get to know the man I curse while doing speedwork! I'm going to have to catch him the next time he's in NY.

Are you running for fun or sport? 
A little of column A and a little of column B. I run because running keeps me happy and sane and is the ultimate stress-buster. Most of my friends also train for marathons, so my workouts are often great ways to catch-up with them, in addition to getting me race-ready.

Favorite way to sweat other than run?
I love yoga, spinning, and rock climbing.

Interview with a Pilates Instructor and Wellness Lifestyle Consultant

This week's fitness professional is Frances Darnell, a Brooklyn resident and owner of Dynamic Core, her private practice as a Pilates and Wellness Lifestyle Consultant. Fran specializes in prenatal and postpartum fitness and works with women in preparation for pregnancy, through pregnancy, postpartum and beyond. She loves working with women helping them feel empowered in their body. She sees people of all fitness levels to help deepen their connection to their body, rehabilitate the abdominals, balance pelvic strength with Pilates and Yoga for the pelvis, and improve their well being from the inside out. For the past six months, Fran has been working with Jessica during her pregnancy - playing a large role in Jessica's running health as the belly expands and her body changes. Thank you, Fran!

Why do you like working with runners?
I love working with runners because I love helping them tap into their core strength when running. I know from my personal experience how Pilates helped to transform my running. Running puts a lot of impact on your feet, legs and hips. I help my clients unwind tension in their body, increase flexibility, and learn how to engage their abdominals to support themselves on a deeper level. I love supporting my clients in reaching their goals whether they are just discovering their inner athlete, running for cardio or training for their next big race. Pilates is such a supportive practice for running and I love being able to teach my clients tools for feeling better in their body and improving their performance.

If you could tell a runner one piece of advice, what would it be?
Take the time to warm up with dynamic movements before and stretch after running. It is so important to prime your body so that you are able to engage your muscles mindfully and feel more connected with every stride. Also taking the time to stretch and release tension afterwards will keep your body feeling free. In particular make sure to take care of your psoas muscle. The psoas muscle is a deep core muscle that supports your every stride and when you don't take care of it can lead to tension and imbalances in your body. Practice gentle passive stretching and releases - it will make a big difference in your running and how you move through your everday!

What is your go-to fitness activity and why? 
Pilates is my go to fitness activity. I can practice the exercises anywhere I bring my mat. I love how my body feels stretched long and balanced after Pilates. It is also a great way for me to stay conditioned for all of the activities I like to do. I am a big fan of doing cross-training and getting outside to workout whenever I can. I love surfing during the summer. Other fitness activities I do to get a good sweat are to run, cycle, swim and practice some yoga. And I always love to go dancing (especially salsa dancing)!

What is your favorite post workout meal?
After a long run I love brunch food like eggs and roasted potatoes and some greens. When it is hot outside I prefer a filling smoothie. I love putting 4 leaves of Kale in the blender along with 1 cup of frozen berries, a banana, a tbsp of peanut butter and 1 tsp chia seeds with either filtered water or almond milk. It is so filling & refreshing and the greens & chia seeds keep me energized.

When did you start running and why?
I started running when I was in high school to train for field hockey and lacrosse. I ran a little bit in college while I was studying dance. I started running half marathons after I graduated college and was looking for a way to stay in shape and get outdoors. This past year my reason to run has changed. My mom has Alzheimer's disease and I began running with the intention to physically express what I am experiencing emotionally seeing my mom's progression with this disease. I am now a member of the Athletes to End Alzheimer's Team and ran the NYC 1/2 Marathon this year in honor of my mom and to raise funds for the programming that the Alzheimer's Association provides. Running helps me clear my head and to face challenging moments on the road as well as in life.

Interview with a Physical Therapist

Erica Meloe is a physical therapist and the co-founder and Director of Velocity Physiotherapy in New York CIty. She is an innovative physical therapist who combines her knowledge of orthopedic and neurological assessment and applies this model to treating pain in all areas of the body. She calls herself the "non-traditional", "traditional" physical therapist and gets results when others therapists do not. Erica believes in treating the whole patient, not just the body part in question.

Why do you like working with runners?
I really enjoy working with runners because they are a highly motivated group of individuals. They understand what needs to get done to put themselves back into the "game". I would say that the more experienced the runner is, the level of understanding with regards to rest and cross training is higher and more of a priority. However, no matter what level of running, their passion for the sport is incredible! Runners are a focussed group and "in touch" with how they feel when they run. It's this body sense, that makes them interesting and fun to work with!

If you could tell a runner one piece of advice, what would it be?
Prevention. Do not always wait to seek out a physical therapist until you are in pain. Engage a physical therapist ahead of time for a preventative musculoskeletal screen to determine if there exists any dysfunction in your body that may predispose you to an injury. Poor running mechanics in addition to ineffectual training methods can pose a significant injury risk. A physical therapist can formulate an individualized program that can address these dysfunctions and make your running a much more pleasurable activity. Furthermore, they can introduce you to some alternative techniques such as focussed breathing when you run that will also help make your running more efficient. Depending on the state you live in, you can access a physical therapist without a doctor's referral for a limited period of time.

What is your go-to fitness activity and why? 
I enjoy running, Ashtanga Yoga, hiking and tennis because the majority of those activities get me outdoors. I love being outside! But if I can't do that, I will get on the elliptical.

What is your favorite post workout meal?
I don't have a specific meal after a workout, but I do drink lots of water. The only thing I would recommend is to keep it light.

Interview with a Running Coach

To celebrate National Women's Health Week, we interviewed ourselves. Learn a few juicy tidbits about your Hot Bird Running coaches, Meghan, Jessica and Caitlin, and find out what inspires them to run.

Tell us a fun fact about yourself?
MEGHAN: I wanted to be a Fly Girl on In Living Color growing up. I'm known to dance in the grocery store or in the middle of a run.

JESSICA: I have 5 brothers, no sisters. I don’t think I wore a dress until my first junior high dance and I definitely didn’t start shaving my legs until that time.

CAITLIN: I was a child actor for about half a second - I have the headshots and Microsoft promotional video to prove it.

When did you start running and why?
JESSICA: Grade school because my dad ran and I wanted to be like him. Running was “cool” to me. Plus, I really enjoyed it and found out it was something I was good at during a grade school field day running event.

MEGHAN: High school to stay in shape for soccer.

CAITLIN: College to lose weight and train for a 5k with a friend and I have never looked back!

Who or what inspired you to run? 
CAITLIN: Running taught me how to push my own limits beyond what I thought was possible for myself - this keeps me inspired every day, both in running and in life!

JESSICA: My father inspired to me to me to start running at a very early age as a way to get out and see the sights of my own city or while traveling. After college, my cousin inspired me to develop my running into something more than a healthy way to sweat teaching me that the personal challenges offered in running are limitless and running friendships last a lifetime.

MEGHAN: I've had a lot of different sources of inspiration over the my running career. Most recently, it's the ability to unplug and not have to think about anything other than running!

What is the best piece of running advice you ever received?
MEGHAN: The best advice I've ever received is from my Dad. It's not really specific to running but it definitely applies and I think about it all the time - "Champions adjust."

CAITLIN: It doesn't matter how slow you go, just don't stop. My friend (and complete badass ultramarathoner) Tom told me that at the bottom of a particularly treacherous hill on a trail and I think back to that moment often when I find myself backing away from a tough moment on a run.

JESSICA: Two pieces: When I was 9 or 10 years old, my dad caught me trying to copy his stride (he’s 6’3"). I remember him telling me to shorten my steps and find my own rhythm and to stop exaggerating everything (basically, stop flailing my arms). That was my first form lesson and it sticks with me to this day.  Of course the other piece of advice is from my cousin, who taught me to always run in a good outfit because no matter how bad of a run you are having, at least you look good (a little bit of confidence can go a long way!).

Favorite way to sweat other than run?
CAITLIN: SoulCycle and hiking.

JESSICA: Skiing! I don't mind running in the cold, wet winter because it means snow in the mountains!

MEGHAN: I LOVE a good, hard spin class or a vinyasa yoga class

Interview with a Podiatrist

Dr. Ethan Ciment is a Podiatric foot and ankle surgeon in private practice in New York City. He is the founder of Chelsea Foot and Ankle where he treats all aspects of foot and ankle medicine and surgery. Whether it is a simple skin or common nail disorder, sports medicine/sports-related injuries, reconstructive surgery, pediatrics, geriatrics, wound care, or diabetic limb salvage, Dr. Ciment treats the entire spectrum of foot and ankle medicine and surgery.

Why do you like working with runners?
I enjoy working with runners because they tend to be more motivated and determined than the average patient. Sadly, our culture has encouraged a passive approach to wellness. People often seek medical help later than they should. Many people also feel that a doctor should be able to simply write a prescription, give a shot, or administer some other "magic bullet" that immediately fixes the problem. So many people don't see their own critical role in actively participating in their recovery. Runners are just the opposite of this. In my experience, most runners seek help when they should, knowing that to delay this would impact their ability to run. Most runners tend to be proactive, very involved in their recovery, and diligent with home exercises, stretching and physical therapy. Though, as sports go, running can be one of the most negatively impacting on the lower extremity if done incorrectly, runners (in general) tend to be "dream patients" for foot and ankle specialists because they are engaged, determined, committed and they get better faster because of this active involvement and proactive attitude.

If you could tell a runner one piece of advice, what would it be?
Listen to your body. Pain can be a wonderful educator. Very often, people negotiate with themselves about levels of pain that they can tolerate and push through. Please don't push through all types of pain! This is the root of most running injuries. If you are running and suddenly feel pain, this can be an indication that something has been weakened or is at risk of being damaged. This is your body talking to you. Listen to it! Very often, this is an indication that your form is off in some way. I think that some people get a little "too in their head" in these moments; They start negotiating with themselves. Things like "Let's just go another mile and see if it's still hurting." So many folks decide that they need to just push through the pain or else they'll never meet their next level running fitness goal. Honestly, nothing could be further from the truth. Very often, just slowing down, going into a powerwalk for a few minutes, or actually stopping the run in those moments and getting help, is enough to spare you a longer interruption in your running/training cycle. Simply listening to the pain, respecting it and what it is telling you, and getting the help you need when you need it can be a game-changer for all levels of runners.

What is your go-to fitness activity and why? 
I would have to say that running is my go-to fitness activity because it's flexible and it's portable. I don't need to rely on a gym or health club to do it and I don't need "gear" or some other specialized equipment. I all need is just me, my legs and my sneakers (and preferably some great music and a gorgeous day!).

What is your favorite post workout meal?
I find it difficult to eat a full meal after running. That said, it's important to rehydrate and replace nutrients. I will often have a date shake if my run was in the morning because I can use those calories to power me through my day. If my run was in the evening, then I go lower calorie and lower carbohydrate: a simple salad with a tablespoon of hummus and five or six tempeh strips is ideal for me.

Interview with a Nutrition and Fitness Coach

Stacey Grant MS (clinical nutrition) is a Nutrition and Fitness Coach, a Group Exercise Instructor and an inspiration. Stacey is one of those people you meet and you can't help but NOT smile when you are around her. She just finished competing in the National Physique Committee's April Metropolitan body building competition- Bikini Division (and kicked butt with a 6th place finish!). She works with all levels of athletes and shares why she loves runners below.

Why do you like working with runners?
I like working with runners because they are a dedicated group who understand the importance of training and consistency . Unfortunately, runners also sometimes have very disordered eating patterns so helping them to better fuel and replenish themselves is rewarding because the results are generally immediate.

If you could tell a runner one piece of advice, what would it be?
Your body tells you what it needs with every ache, twinge and feeling of depletion. Listen to what it's asking for!

What is your go-to fitness activity and why? 
Running, of course! Running has been my favorite way to take in the beauty of mother Nature (and Father Industry) since I was a girl. It's also a way for me to perform some introspection and clear my mental space. Running makes me feel powerful, capable and humble before nature all at once.

What is your favorite post workout meal?
I eat A LOT so have a few favorite meals: a big bowl of bold cereal made with almond milk and Kashi "Heart to Heart", baked sweet potato topped with a can of sardines or a grilled chicken breast are a couple "Go To-s."

Interview with a Personal Trainer

Mary Walters is a personal trainer and wellness coach, and founder of Mindful Form. Brooklyn is her home turf (who wouldn't want to live by Prospect Park?!). Her aim is to help others achieve their peak level of wellness, to teach the basics of building a fitness routine and empower them to make health a priority and fitness a part of their lives long-term.

Why do you like working with runners?
Runners are always a step or two ahead of the game. Part of my job is to help clients figure out what physical activities they enjoy doing (so they'll stick with it!)- runners already have it figured out. Rain or shine, hot or cold, inside or out, runners find a way to get it done one way or another. And they're not afraid to sweat!

If you could tell a runner one piece of advice, what would it be?
Spend some quality "down-time" time with your connective tissue! Although an incredible exercise, running is high impact and can be pretty tough on your body. To counter the wear and tear, restorative work must be a priority. Use dynamic stretches for warmup before a run; contract-relax, active-isolated and static stretching are all great options post-run. And be sure to take time during the week for targeted fascial work like MELTing, foam rolling and/or massage. Your body will thank you!

What is your go-to fitness activity and why? 
Any time I can throw in an extra walk or run in-between clients, I will. But I get bored easily, so I need to mix things up as much as possible. I'm always a sucker for a good, creative circuit training session- I grab a few random pieces of equipment (or none at all), choose 2-3 body parts to focus on, throw in a healthy dose of cardio bursts (like jump rope, burpees, or sprints), and I have myself a very efficient, very challenging, and very rewarding workout!

What is your favorite post workout meal?
I'm usually commuting around the city from client to client, so I have to grab things on the go. My favorite pick-me-ups…. low-fat greek yogurt, a banana, and/or a LARA bar. A little fat, a little carb, a little protein. No mysterious ingredients.

Interview with a Personal Trainer

Katherine Simmons ("Kado") is the Director of Community Outreach and one of our favorite coaches at Body Space Fitness. She played lacrosse at Cornell, where she was a four-year starter, two-time captain, and All-American, All-Ivy, and Academic All-Ivy honoree - and we haven't even mentioned how many pull ups she can do! She pursured her Personal Training Cert a few years ago and quickly became a top-tier trainer in NY. In May 2012, she became a BSF coach and started kicking the Hot Bird's butts! We love her sessions because she's a runner, an athlete, a pull-up machine (!) and embodies a holistic approach to training, which emphasizes mindful movement, balance, and plenty of hard work.

Why do you like working with runners?
I like working with runners because they like to move. Some move fast, some move slow, some run with perfect form, others flail like Phoebe from Friends. It really doesn't matter to me - if you enjoy moving your body around, and especially enjoy moving around outside, I will enjoy working with you.

If you could tell a runner one piece of advice, what would it be?
Find your core! Incorporate core strengthening exercises into warm-ups and warm-downs and you will inevitably strengthen your stride, feel lighter on your feet, and prevent injury. Core strengthening exercises range from mat work like floor bridges and planks to resistance exercises like kettlebell squats, 1-leg deadlifts, and cable rows. Do them all!

What is your go-to fitness activity and why?
I am an athlete at heart, so any sort of activity that involves play, competitive or friendly, will make me happy as a clam. I played soccer, ice hockey, and lacrosse growing up, stuck with lacrosse in college, and now have discovered the joy of two-hand touch football. But really, I will play any game with anyone who can handle my enthusiasm and nonstop commentary (e.g. "There's Kado...she's driving for the end zone...she makes the catch! The crowd goes wild!")

What is your favorite post workout meal? 
If I have time, I'll whip up a hearty breakfast bowl: quinoa cooked w/ chunks of fresh ginger & jalapeño, a dallopp of hummus, a couple fried eggs, and sauteed kale. Top it off with some sriracha and you're good to go. Otherwise, for a more traditional sort, I'm a big fan of Greek yogurt w/ berries and a scoop of ground flaxseed or chia seeds.

When did you start running and why?
Great question! Honestly I think I came out of the womb running, but always on a field or turf and always as part of a game. In 2009, my mom was diagnosed with esophageal cancer and the news inspired my brother and I to sign up for the NYC Marathon. We started training with Fred's Team, an organization that raises money for cancer research for Sloan-Kettering. I don't think I had ever run more than 5-miles straight during all of my athletic training, but I was living in the Berkshires in Western Massachusetts at the time, so couldn't have asked for a better location to train. I ran on the Appalachian Trail, I ran on quiet back roads, and I learned what it meant to just relax and listen to my breath and enjoy the quiet time. I would either sing my favorite songs in my head as I ran, or for the long training runs I would carry poems with me and try to memorize them. I loved the training and was able to play soccer and practice yoga to supplement it. Running for something greater than myself is what kept me going and to be honest I literally floated through the marathon, carried by the energy and the spirit of the city and the supporters, as well as the strength and pride I felt for my beautiful and fearless mother.

Interview with a Massage Therapist

Jennifer Mayer is our featured runner of the week. She is the  owner of Mama Moon NYC which is her private practice as a Licensed Massage Therapist, Certified Holistic Health Coach and Birth Doula. She has been our go-to massage therapist for the past few years. She's healed many an aligment! She loves helping her clients feel better, manage stress and birth babies! Just from talking to her, you know she loves her job!

Why do you like working with runners?

It’s rewarding to help my clients reach their training and racing goals. My clients tend to be very motivated and fun to work with. Massage therapy is effective in injury prevention and healing, and I can see results pretty quickly in athletes. I’ve helped runners with super tight calves and hamstrings, injured runners prepare for an upcoming marathon, and then of course, helped runners recover after the big event. Working with each client on his or her goals is exciting, to be part of their team and help them achieve what they are working towards.  

If you could tell a runner one piece of advice, what would it be?

Stretch! Many times I have runners come into my office who tell me all about their training, and the miles they are getting in, despite being busy at work or taking care of kids. And, really, it’s impressive how my clients can get everything done. One thing that many runners confess to me is that they don’t stretch. Period. I hear from them that there’s no time, or they forget, or they don’t like it. But please, make time to stretch, your muscles will thank you! 

What is your go-to fitness activity and why?  

For the past three years I’ve enjoyed private Pilates sessions as my go-to activity. The Pilates work helps keep my posture in alignment, which keeps my body healthy. It also focuses on weaknesses in my core and structure, so my body becomes stronger and works more efficiently. The Pilates work has greatly improved my running. Due to injuries in my shoulder and rib cage from a ski accident in 2003, it took me a few years to become comfortable running again as I would develop back pain after a certain amount of running. The Pilates work has really helped stabilize my core and even out some imbalances in my body. I really feel like it keeps me going, so I can enjoy running pain free now. 

What is your favorite post workout meal?  

Something quick, easy and nutrient dense. Lately, I've really been enjoying a sliced banana with cinnamon sprinkled on top with a tablespoon of raw nut butter on the side. I mix it up between almond and cashew butter. Yum! I also love green smoothies, filled with fresh pineapple, frozen mango, fresh kale and almond milk- maybe some additions of bee pollen or hemp seeds.

Jennifer Mayer's Green Smoothie Recipe:

• 3/4c fresh (or frozen) pinapple
• 3/4c frozen mango
• 3-4 stalks of kale, stems removed
• Handful baby spinach if it's on hand
• 1 tablespoon raw almond butter
• 1 teaspoon coconut oil
• Sprinkle of bee pollen
• Enough almond milk to make it blend

When did you start running and why?  
I started running when I was twelve years old. I grew-up on a farm in upstate, New York and running was the quickest way I could get from one side to the other. As a child I never enjoyed “round ball” or team sports. One day I asked my father “Why can’t there be a sport where all you need to do is run? That would be really fun, and I think I’d be good at that.” My dad said, “You could be a harrier! And run cross-country!” I had no idea that running was a thing. Well I looked into this whole running thing and joined a community Track & Field program for children 5-12 years old. Eventually, I joined the modified Cross Country team at school, and, in 8th grade I made the varsity Track & Field team.

Running became a huge part of my high school experience. I loved going to practice every day, our team was a lot of fun to be around. I enjoyed racing and being part of the team, but I also liked setting individual goals for myself. Throughout high school I ran Cross Country in the fall, our coach hosted a winter training daily workout in the winter, and I ran the 400 Hurdles, 3000 meter steeplechase and 4x800 relay in Track in the spring. My Cross Country team even competed twice in the New York State Championship meet. Being part of the Track and Cross Country teams was a wonderful experience, and I feel like it’s given me a strong foundation for health and fitness that I’ve carried into my adult life.