Tuesday, October 06, 2015

Improve Your Life (Almost) Immediately

I did not invent this, I have been applying this rule for few past weeks and it makes so much sense and makes you feel better about yourself. It simply makes your life better! That is why I decided, I definitely have to share this with you. 

I have stumbled upon this rule several times before, but I implemented it after reading about it on Becoming Minimalist. And then when I was listening to the podcast called Happier by Gretchen Rubin and heard about it in one of the first episodes, it reminded me about how much sense this makes and how it has been helpful lately for me. What is this rule?

1 Minute Rule

You can read about this rule a lot especially among minimalists, also people who try to be more organized and efficient use it often. It is super simple, if you have a task at hand that can be done in less than 1 minute (or you can set your own 2 minute rule), do it immediately. Don't let it pile in your mind or on your to-do list.

As simple as that. Our to-do lists tend to overflow and it is great you add things to keep yourself organized, but it can get really overwhelming and depressing when that list overgrows you. Basically this rule says that if the task is shorter than would be writing it on your to-do list, you should do it immediately. There are only very few occasions when you don't have that 1 minute.

Does the email require 1 sentence reply? Reply immediately and file or delete that email. Put the mug and bowl in your dishwasher immediately after the breakfast. Don't just throw your jacket over a chair, hang it in the closet. Create your own 1 minute tasks and I assure you, your life will be a bit better when you implement them in your day to day life. 

Now tell me, what are your secret tips for happier life? (Running being the obvious answer :D )

Sunday, October 04, 2015

Nebos ... Kiev Raw Vegan Restaurant Review

You might have seen on Facebook or Instagram that I have been to Kyiv, the capital of Ukraine. Not much guessing needed, I came to run in Kyiv. Wizz Air Kyiv City Marathon 2015 it was, I had the opportunity to see the backstage and the race itself and I ran the 10 km race as "my" autumn marathon is coming in three weeks in Frankfurt. I will come back to the race itself in another post, but today I wanted to share with you this little gem. Kyiv is certainly city full of contrasts. I also found a great raw / vegan restaurant I was amazed by! Called Nebos (more photos at VK, which seems to be some local sort of Facebook), "nebe" in Czech means sky or heaven, so this place certainly is heaven for me :D

My TripAdvisor review:

Heavenly place not only for vegans

Thank you Trip Advisor for pointing me towards this place. Totally affordable and what is more, really delicious raw / vegan food and not only for vegans. I had falafel-cherry tomato burritos and napoleon cake (raw take on a traditional Ukrainian cake). Both simply amazing deliciousness. Mineral water served automatically free of charge, free wifi, very helpful, caring (not that usual in Ukraine) and English speaking staff. Can only recommend! (BTW the restaurant is just around the corner from the main Independence Square - Maidan of Kyiv)

Burrito with falafel and cherry tomatoes

Raw take on "Napoleon cake" ... Napoleon is traditional cake in Ukraine, unfortunately I never tasted the original version. The raw option was delicious though!

Pancakes with banana and chocolate ... you can never go wrong with those!
And yes I ate a lot, but it was 3 pm and I only had UCAN before the race and nothing after until now :)

So good I came for seconds!

I don't usually do this, but I was so amazed by the delicious creations of Nebos, that I went in for second time in the same day (I was leaving later that night) and got take away to my hotel room. The food was as delicious as on my first visit, only wrapped up to go. 

Raw dinner to go <3

"Open Cheese Pie" as they call this, I would call it raw take on Quiche :) 
Mainly based on cashew nuts, but also lot of veggies.

Surprisingly delicious salad.

I think this was raspberry cheese cake, what I know is that it was delicious!

Friday, September 25, 2015

Come Run With Us ... Gigathlon Running Training Camp

Well I know this is quite last moment, but if you don't have plans for next weekend, come join us for the Gigathlon running training camp! We will be staying in the Nymburk sports center that is used by many elite Czech athletes for their training camps and we will attend together the Run Tour final race at Ladronky in Prague (5 km or 10 km). The topic of the camp is race day preparation, tuning up your pre-race routine and many more. Check out the full information at the official Gigathlon website. Long story short, if you want to book or more details, you can also pop an email to info@gigathlon.cz.

Monday, September 21, 2015

Pumpkin Purée Recipe (Orange Saturday)

They say autumn is just around the corner right? Well, judging on the amount of pumpkin eaten in the last week, it certainly is! :) I couldn't resist very advantageous price of Hokkaido pumpkin at Rohlik.cz, so I ordered a few (about 8) of them :D And started Googling about how to make use of my great purchase long term. Luckily, I stumbled upon this DIY recipe for pumpkin purée and how to keep it (just freeze it!).

Hokkaido = "Protein" Pumpkin

Why particularly this type of pumpkin? Hokkaido has the highest protein content out of all pumpkins = it's ideal for active people who want to pump up their protein intake and ain't that much into eating tons of meat or eggs etc. So great vegetable source of protein as surprisingly it has 1:1 protein to carbs ratio!

Nutritional information for 100 g of Hokkaido pumpkin:
37 kcal of energy
8.8 g protein
8.8 g carbs
0.23 g fat
1.6 g fiber

Saturday was orange day ... ran in my orange Vltava Run t-shirt and my beloved orange Oakley Jawbone sunglasses. Marathon prep is going on, so easy 27 km with runny nose :D And then lot of time in the kitchen having fun with pumpkins!

Home Made Pumpkin Purée Recipe in Pictures

Wash and cut up your pumpkins and scoop out the seeds with a spoon.

Pre-heat your oven to 200°C.
Put as many pieces of hokkaido pumpkin on a baking tray 
lined up with baking paper / aluminium wrapper.

Bake for about 30-45 minutes, as you can see, you can try 
if the pumpkin is ready with traditional fork method :D

If you want the purée extra smooth, scoop the meat out of the skin, but hokkaido pumpkin has skin that softens when roasting / baking / grilling, so you can also leave it on (that's why you needed to wash the pumpkin properly). And process in food processor / vita mix or whatever you have available. You will probably need to do this in batches if you have bigger quantity as I had.

Put in mason jars and let cool off, as I am getting this ready for freezing, 
I am leaving just a little bit of extra space so the jars don't explode in the freezer.

Ready to be frozen. Hmmm, yummy soups, pumpkin breads and more await :)

Wednesday, September 16, 2015

Are You Top 4 Running? Running Shoes Shopping Guide

While I missed the grand opening of newest running store in Prague - Top 4 Running, I certainly couldn't pass on visiting the store! :D Great advantage is that they have very wide choice of running only collections of the big brands - Nike, & Asics. So anyone can choose! What is more, they have the latest and most advanced technology to analyze your foot strike and help you choose the right shoe for you. What is more, the girl helping me with my choice was track & field athlete (I think 400 m, 800 m & long jump???, sorry if I am wrong), so she really knew what she was talking about. Also they are one of the few places that do have pretty interesting selection of racing shoes that you cannot get in the "normal" Nike / adidas / Asics stores around Prague.

My new babies!

Exterior is simple, but wait for inside! :)

It's all about running here...

Yes, I am biased, I mainly go through the Nike section of the store obviously...

I hesitated between the new Nike Air Zoom Odyssey, Nike Air Zoom Elite 8 and my traditional volume go to shoe Nike Air Zoom Pegasus 32 :D I really wanted to try the Nike Air Zoom Odyssey, but the shoe felt little too wide overall, Pegasus would be tradition for me, but I just got one (in really cute grey color, pretty elegant!), so I went with the Nike Air Zoom Elite 8 finally. As described bellow, I try to keep variety among models, so I prevent overuse and injuries.

BTW there is very cool whole new line of Track & Field Volt colors ... I didn't want any other style! (The leopards in photo are my NikeID Air Maxes :) )

Choosing your right running shoe?

Well this was tough decision for me to make, but finally I went with what I usually recommend to anyone asking me about the right choice for running shoes:
  • There is no one perfect running shoe brand for everyone, our feet and needs are different, we are individuals.
  • You have to love the feel of the shoe from the first moment, no big breaking in for running shoes.
  • Your running shoe should feel half size bigger compared to "normal" shoes - especially when you run half marathons, marathons or ultras, your feet will naturally get little swollen over the distance, so this will prevent many blisters and toenails falling off.
  • If you can afford it, build up to 2-3 different pairs of running shoes - this is great tip for injury prevention. I know, that Nike Lunar Glides and Pegasus are great for me for volume training, yet I bought another different type. If you switch among 2-3 pairs, the shoes will last you longer and you will employ slightly different muscles = injury prevention. You don't need to buy 3 pairs at once, just don't wait for the next pair until the current one is totally destroyed. Casually look for special offers, you can save some money when you don't "need" to buy the shoes immediately.
  • Budget tip: if you know your preferred models, you can usually get them for great prices at the end of season sales or when new models / styles are introduced. When you already know your sizing for the brand / model, you can safely order them over internet and get the best deals :)

Nike Air Zoom Elite 8

Nike Air Zoom Elite 8

Nike Air Zoom Odyssey

Nike Air Zoom Pegasus 32

Sunday, September 13, 2015

Sunday Kitchen Experiments

Taking little bit of mental and physical relax this Sunday. Easy shakeout 5 mile run (8 km) in the morning followed by fun in the kitchen.

Breakfast Pumpkin Puree
  • 1/4 hokkaido pumpkin (cca 250 g)
  • 200 ml CHI coconut milk
  • 2 tea spoons of coconut butter
  • 1 peach
  • cinnamon
  • pinch of salt
First I cut up the pumpkin in pieces (without peeling it, only washed) and put it together with the coconut milk in my Catler mixer to create the puree. Then put it on the stove for some time to warm up and soften a little, add coconut butter, cinnamon and pinch of salt, finally added the cut up peach, just to make it warm but not cooked.

I have been lot into warm breakfast "porridges" with different ingredients lately. It should help balancing out and giving me strength for the whole day according to the Traditional Chinese Medicine and I have to say I really like how I feel after.

Paleo Banana Bread 
(recipe by Civilized Caveman)

Finally decided to give this my first try, again used my mixer, so pretty easy to get ready, about 10 minutes prep time and 45-60 minutes baking, easy peasy. Tastes like heaven!!! This might get addictive :o)

For the recipe options, I used coconut oil not grass fed butter and also coconut butter not nut butters. But this was only due to availability of what I currently had in my kitchen :) Came out just perfect, smooth texture, not too dry.



After :)

Wednesday, August 26, 2015

Nike Speed Week Starts Today #sofast

Even though I am currently at an altitude training camp in Livigno, I am closely watching what's going on back home in Prague. And you know what? Nike Speed Week is going on! From today Wednesday August 26 up to Sunday Aug 30, you can find many events happening mainly at Náměstí Republiky. You can run timed mile (1 600 m) or sprint 50 m, you can join many of the Nike Running Club trainings - check out the full list of training events. Registeration link for the speed week is go.nike.com/zoomprg.

I will join the speed week by running a fast mile here during my training, the 1 800 meters of altitude above sea level might make it little more challenging, but that is life. My dear friends let's run #sofast <3 And you know what? Don't over think it, #JUSTDOIT! Coming from a person, who is total endurance monster and pushing my speed limits is my biggest challenge in order to improve my times :D :D :D

More on training in Livigno coming soon!

Sweet memories of speed workouts in Portugal...