Protein Smoothie

IngredientsServes 1Total time: 2 minutes X1 scoop of Garden of Life Meal Replacement PowderX1 Banana¼ Seasonal Fruit (optional)½-1 cup Kale (lightly steam kale, instructions below) or Spinach½ cup of Coconut Cream¼ cup Ice Cubes1 cup coconut water What To Do: Prep work for kale: If you buy big leaf kale (not in lettuce bags) I…

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Green Smoothie

IngredientsServes 1Total time: 2 minutes 1 cup chopped romaine lettuce or any dark green lettuce1⁄2 cup baby spinach1 mint spring, with stem1⁄2 avocado4 tablespoons freshly squeezed lemon juice3 to 6 drops of Stevia extract1⁄4 cup ice cubes1 cup tap or filtered water What To Do: Simply place the ingredients in a high-powered blender, and blend…

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Fueling for Long Runs & Races

I’ll split this up into a few points: 1- How many calories or grams of carbohydrates do we require while on a long run or race?2- Where do we get these calories from?3- How do your caloric requirements change the longer you go? · How many calories do we need for one long run or…

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Getting Back to Running after Covid- What to Expect.

If you’re reading this, it’s written in NZ in June 2022, from my Run Coaching perspective of what I’ve seen with all our Runners that we Coach here at Custom Made Fitness. I feel it’s important to mention that as what we are largely seeing now 2 years later, is seemingly a weakened version of…

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How to Plan your Running Race Season

You’ve just completed a BIG event. The accomplishment has you on a high and has deepened your sense of connection to your running community. Later that same week, still buzzing, you sign up for more events without considering how long it will take you to recover from the test you’ve just put your body and…

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