RUNNER TURNED MERMAID

The story of a runner turned mermaid turned runner again! So I got injured this fall... again. It's part of the sport (not my favorite part), but it's not the end of the story. Difficult times in training are guaranteed. It's how you choose to handle them that really counts. I want to share with you what I do during an injury in order to make the journey back to land as easy as possible.
(Spoiler alert: it involves a lot of 💦)

Colleen's Day of FOOD: Dinner

As athletes, we ask a LOT of our bodies. What do we give these hard-working muscles, joints, bones, and lungs in return? I say: let it be nutrient-rich, nourishing, and delicious food that is fun to prepare and even more fun to devour! 

Dinner goals: get those nutrient levels back to happy status so that I can go out the next day and crush all over again. Best way to wake up in beast mode? Eat a good dinner!

For the Love of Journals

For me, there is something calming about putting (colored) pen to paper and writing or drawing about whatever is going on in my life. I have two journals. One is to track my training and the other is to keep track of my schedule, daily habits, to do lists, goals, etc. Both are an integral part of my day and help me keep my life more organized. So in this Steeple Squigs Update I want to give you a peek into the inter-workings of both my journals. Enjoy!

Let’s Get in #BeastMode

No matter what type of athlete you consider yourself, getting in the gym is pretty much always going to help you reach your goals. For runners, we obviously focus on our legs and glutes, but don't forget about your core for stabilization (and a little bit for vanity) as well as your back and shoulders to help you maintain perfect posture.

Ask The nutritionist

While I studied dietetics at Florida State, I called in the experts for this segment. I asked my followers what their nutrition questions were, then did an ongoing segment where I asked nutritionists and dietitians to answer their questions. Anything from injury nutrition to race-day nutrition, we cover it all!

Race Day !

A lot of my FAQs are about racing: how to handle nerves, how to approach a big race, and how to reach your potential in races. Since we are officially into outdoor track season, it seems like an appropriate time to write down some of my thoughts about RACE DAY. Do I still get nervous for races? Of course! Find out how I handle those nerves and what I do to be my best self when I step on the starting line.

Finding Headspace

Meditation is a practice I started last summer and  it has turned into a "secret weapon." I have been wanting to share this  secret with my followers ever since. Wouldn't it be great to feel "in the zone" more often? That's why I meditate. You don’t have to take my word for it, either. There is plenty of research done on the benefits of meditation practice. My friends at Headspace, the meditation app I use, want to give you a 30-day free trial to check it out.

Beginner Swim Workouts

I have been getting so many requests from injured runners who are in the pool trying to get fit and want to know some good swim workouts for beginners. Swimming laps can get boring, so building in some harder days is a great way to mix it up! For this task, I brought in a real professional: Olympic Gold Medalist in the triathlon, Gwen Jorgensen. Gwen crafted the workouts in this newsletter and there are 3 levels depending on your experience.

Nutrition Myth Buster

There is so much mystery surrounding nutrition, especially for athletes. Fueling right is such an important part of my success, so I'm teaming up with a nutritionist friend, Wilfredo Benitez, to clear up some common misconceptions surrounding nutrition for athletes. Talking about nutrition is well and good, but it doesn't mean anything until you start cookin’! Recipe included!

#FastBraidFriday Braid Bar in NYC

Here’s a recap of the first ever #FastBraidFriday pop-up braid bar in NYC. #FastBraidFriday is all about doing something on the outside that makes you feel confident and unstoppable on the inside. Remember, the braids don't actually MAKE you fast... If you have a fast race or workout, that was all you! The braids are a visual cue to help remind you of your superpower.