Here you will find archived newsletter articles that I have written and sent out to subscribers about all kind of topics ranging from nutrition guidelines and recipes to my favorite strength exercises in the gym. I'm always up for suggestions, so hit up my contact page if you have topic ideas for a future edition or want to subscribe! Hope you enjoy!
When I'm in the middle of a tough training cycle, I wake up feeling SO hungry. Depending on the day, I eat one of the following with at least one cup of hot coffee with a little milk. Most days I have oatmeal and coffee while checking emails etc, then go for my first run. By the time I get done with my pre-run and post-run activities, (drills, stretching, rehab exercises), I'm hungry again so I'll have some avocado toast for brunch. Need something grab and go? I've got you covered there too!
Photos of Summer 2017
Summer 2017 in Photos
May-June: I spent in Park City, Utah with my teammates preparing for USA Championships in Sacramento, CA.
June-August: We headed straight from Sacramento to St. Moritz, Switzerland for more altitude training before World Championships.
July 22nd: Night of Athletics in Heusden, Belgium where I ran the 1500 and nabbed a big PR!
My nutrition guidelines
I get asked all the time about what I eat, what I don't eat, and why. Nutrition is a HUGE factor for athletes. If you think you can put in all the work on the track and eat whatever you want, you'll never know what your true capabilities are athletically because you're not getting the most out of yourself and your training. That being said, I know I'm not perfect with my own nutrition, and I'm honestly not trying to be perfect 100% of the time. Putting that kind of pressure on yourself leads to burnout and binging by the end of the season.
Steeple squigs granola
In case you haven't noticed, I've been super into granola lately. It started last year when I noticed that it is pretty tough to find good granola at the grocery store that isn't super expensive or full of filler ingredients and processed sugars (the sugar coming from dried fruits doesn't count as far as I'm concerned). So I decided why not just make my own! Turns out it was a huge success and every time I made a batch it would disappear in a matter of days.
Where in the world is Colleen Quigley?
I can't believe how much blue there is on this map of the globe. At the same time, there are so many places I still want to go! The thing about traveling is that once you start you just want to do more and more! I traveled abroad for the first time in high school when I was doing modeling. While at first it was scary to be in foreign countries where I didn't know anyone (except my Mom) and often didn't speak the language, I eventually was able to relax and get comfortable with the unknown. Now I can't get enough!
For pre- or post-workout fuel, these bad boys are packed with nutrients and energy. The main ingredients are dates, almonds, cashews, chia seeds, protein powder, coffee, and oats. But feel free to ad lib on the recipe and substitute for your favorite nut or dried fruit. I make a big batch and store them in the freezer then grab a few for a post-run or swim snack. You will need to fire up your blender or food processor for this recipe! I explain why some of the ingredients are especially key for your nutrition as an athlete.
3-6-9-12 Ab Routine
This routine is a one-stop shop! It starts off easy, but don't be fooled... Complete this ladder and you will be feeling the burn 🔥 on the way back down! There are 3 exercises each done 3, 6, 9, 12, 9, 6, and 3 times (just like a ladder on the track!🏃🏼) If you can't get all the way to 12 the first time, no worries! Build up to it and start with 6 or 9.
Power Quinoa Bowl
I usually find myself coming home from practice to stare at a bunch of random ingredients in my fridge with little creativity as to how to put those ingredients together at 6pm when I’m ready to eat ASAP! I came up with this “power bowl” in college and have been using it ever since. The beauty of this one is that its really just a guideline and can be tweaked in so many ways to cater to your cravings or what you happen to have on hand. There is no time to run to the grocery store before cooking when you're hungry!
This series will take you less than 3 minutes for each side and is the perfect glute strengthening/activating exercise. The number one thing that causes me (and most runners) issues and injury is weak glute muscles. This time it is not about speed, so slow and steady wins the race (and feels the burn). 🐰 🏅
Zucchini crust pizza
Who doesn't love pizza? My favorite it when I can have foods that I love and enjoy them guilt-free, knowing I'm still getting all the nutrients my body is craving. Zucchini-crusted pizza topped with more veggies and some chicken is my favorite dinner! I have it at least once a week (preferably on Monday night aka Bachelor night).
This is one of the BTC favs! We use yoga balls and Bosu balls a lot in the gym to work on stability. Our strength coach, Pascal Dobert, showed me this one and we do it at least once a week! The first time will be a killer, but once you get it down, try the straight-arm variation!
These are just a few of the basic drills I do as part of my steeple routine. The key is to be light on your feet, keep your core tight, and use your arms! Do both versions alternating with right and left leg trail. Wearing sweet shades is optional... 😉
No steeple fails here! Just some shots of Courtney and I this spring as we started getting back into hurdling after taking a break from it all fall/winter. Just like riding a bike! These shots were all taken at the Nike World Headquarters track in Beaverton, OR where we live/train.