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Hey everyone! How was your week? Mine was STILL too busy (but all good stuff) with my transition to Pure Romance, training, racing, coaching, and teaching. And cleaning the house! Just kidding...that's always the first to go when I have lots going on!

I ran a half marathon Sunday and despite the ice, snow, cold, pee stop, wipe-out, and my lonest run in two months being 6.2 miles, I did great. 5th in my age group with a 1:47. Training going as planned with my first race is in 73 days!!! Oceanside 70.3.

I am  grateful for January as a health/nutrition coach! Lots of people ready to change their habits and improve their health and they trust me help them get there! <3

Happy Hump Day!!

See you next week!!
Kirsten :)

PS...If you don't want to get my newsletter, you can unsubscribe at the bottom! No hard feelings ;)
Easy Vegan Meal
Sweet and Spicy Thai Salad

I have been making this salad for MONTHS and everytime I post a pic, someone wants the recipe! I thought I posted it already but noticed I had not! So here it is!! And PS...both my non-vegan parents AND my junk food hubby love this salad!! 

-Shredded cabbage (or if you are hard core you can buy a head of cabbage and cut it up yourself) or Cole Slaw mix of your choice
- Thai Sweet Chili Sauce (if you don't get this one, double check your ingredients to make sure it is vegan)

(for one big serving)
-Put 2 cups shredded cabbage or slaw mix in a big bowl
-Add approx 1 tbsp of vegan mayo (more if you want creamier, less if you are watching calories)
-Add approx 1 tbsp of Sweet Chili Sauce (same amound as mayo)
-Stir well
-Fold in 1 cup of spinach
-Fold in 1 cup of arugula

Check out my videos at  
for more easy vegan meals and snacks!
Workout of the Week...

Each week I will feature a swim, bike, run, strength, core, or flexibility workout.

Stride Intervals

This workout can be ANY length/distance and can be done inside or out. 

After a proper warm up, pick a number of strides you want to do by distance, length, time, etc. 

Run easy or "normal" inbetween.

Strides are where you lengthen your stride while keeping the tempo the same, so you are going faster and working harder. 

Here are a few FUN ways to do strides...

Treadmill: TV Strides: Stride during commercials, run normal during the show

Treadmill or Oudoor: Music Strides: Run normal during verse, stride during chorus

Treadmill or Outdoor: Counting Strides: Pick a number (like 50) and do that many strides and then that many normal run steps

Outdoor: Landmark Strides: Look ahead and stride to a specific landmark like a telephone pole

During a Race: Catch Up Strides: Stride until you catch the person in front of you and then normals until you recover and repeat

If you end with strides make sure you do a little cool down too!


My Smoothie Challenge...

In an ideal world, I would LOVE to eat mostly raw, always whole foods, primarily fruits and veggies, and in just the right amounts that I need for energy, nutrition, performance, and recovery. Despite what most people think, I am not even CLOSE to that!! I am only human and right now my nutrition is about 50% of where I want it to be.

One thing I have learned over the past few years is that I can get on a slippery slope very quickly and the best way for me to stay on track with my nutrition is to stay aware and when I find myself on that darn slope, "nip it in the bud" immediately. Of course I do allow myself a day or two or three of leeway when I am celebrating, stressed, overwhelmed, anxious, etc, but I know myself well enough that if I let it go too long, I am SCREWED and can spend weeks, even months, undoing all the good I work to do in the area of my nutrition.

Kirsten McCay-Smith