Get Out In It

Ep70 - The Most Run-derful Time Of The Year

This week we are discussing the endurance sports people in your life and what Christmas gifts would float thor boat as the festive season looms into view!!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
 
https://www.instagram.com/p/C04aPhQLT3x/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
 
It’s the 10 day countdown to Christmas… who’s done with their shopping?? 🛍️ anyone just getting started?
Any runners on your list? (Besides yourself, of course!)
I’ve got a few last minute stocking stuffers for the runner in your life that will surely be loved and used!
1. running fuel like Honey Stinger energy chews… or even gummy bears!
2. Biofreeze spray for all the muscle soreness. This saved me at my recent half marathons.
3. Running hats and beanies
4. Pepper spray or other safety gear
5. Running books
6. Running gloves for winter
7. Balega socks… my favorite!
8. A running calendar
9. Body Glide… if you know, you know!
10. And not pictured… a Nathan handheld water bottle and $$$ for shoes, race entries, and travel…. Because running is not cheap, right?!?
 
https://www.instagram.com/filluptospillout?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep69 - Homemade Nutrition!

This week we are discussing the exciting and cost-effective world of homemade nutrition for running and endurance sports - it’s easier than you think and can save you loads of money!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DAGyjL6skg3/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Check out this easy recipe to make homemade energy bars, a perfect addition for any training bag!
Containing 31g of carbohydrates, 6g of protein and 11g of fats per bar.
“To help female footballers understand performance nutrition”
https://www.instagram.com/femalefootballnutrition?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
Pod Resource:
https://marathonhandbook.com/homemade-sports-drink/
https://80twentynutrition.com/sports-drink-recipe/
https://www.nomeatathlete.com/vegan-energy-bars/
https://www.youtube.com/watch?v=fXoGCzz-1EI
https://www.trailrunnermag.com/nutrition/recipes-nutrition/recipe-fruit-endurance-gel-blocks/
https://theplantedrunner.com/high-protein-vegan-recovery-smoothie-for-athletes/
https://food52.com/blog/15543-the-most-common-smoothie-problems-how-to-solve-them

Ep68 - When Running is a Bad Influence(r)…

This week we discuss the responsibilities of those who use the running/outdoor community to create content!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DCRV1aQved4/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
My first attempt at 100km ended at 60km. It was a long and painful night and despite the obvious disappointment, I’ve got lots to be proud of. There was a day not that many years ago where the thought of 10km was daunting, and now finishing at 60km is coming up short.
It never felt comfortable from the start and my body just wasn’t in the right place to get the full distance done. Proud that I tried and also proud that I knew when to stop. My smile at my finish shows the relief of that! The race video is a full and honest account
https://www.instagram.com/thismessyhappy?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
 
Pod Resource:
 
https://www.youtube.com/watch?v=Em8k_nfzfl4
 
https://runnerstribe.com/news/influencer-matt-choi-disqualified-and-banned-from-nyc-marathon-issues-public-apology/
 
https://www.kilianjornetfoundation.org/take-action/

Ep67 - Leon Urban Trail (+Jamie)

This week we discuss the Lyon Urban Trail and have a special guest - newbie runner Jamie Easterbrook!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DB9q8zCNgzl/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
près la teuf, le taf !
Alors quelques tofs pour se rappeler l’essentiel.
C’était trop bien et on remet ça dans 4 mois au @lyonurbantrail.
https://www.instagram.com/lutbynight?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
 

Ep66(6) - Halloween Special!

This week we get all spooky and have our Halloween Special!!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/C_b94nOPGXA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Running is getting effin’ scary. Here’s a few from our Spooky AF collection. 🎃 👻
https://www.instagram.com/effinultrarunner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Episode 65 - Dealing With Injury

This week we discuss how to cope with injury both mentally and physically!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DAtKy9NMjF4/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Strong identity is a risk factor for depression when injured. Here is some recent evidence on what can be done to support athletes with their mental health
https://www.instagram.com/theinjurypsychologist?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
 

Ep64 - Mythbusting!

This week we discuss the daily dozen and myth bust some common assumptions!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/reel/DAJbjPcNFRt/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
These 5 ingredient Caramel Cocoa Bites are a quick and easy treat to whip up. They will satisfy your sweet tooth while checking off some Daily Dozen boxes. The recipe is from Mary, our Director of Media and Outreach.
INGREDIENTS:
½ cup pitted deglet nour dates*
½ cup rolled oats
½ teaspoon cinnamon
1½ tablespoons unsweetened cocoa powder
unsweetened shredded coconut or hemp seeds (optional)
https://www.instagram.com/nu
Myths:
"You Can’t Get Enough Protein on a Plant-Based Diet"
Myth: Many believe plant-based athletes can’t get adequate protein without eating animal products, thinking that protein is only found in meat, dairy, or eggs.
Reality: There are numerous high-protein plant-based foods like lentils, chickpeas, quinoa, tofu, tempeh, and beans. Athletes can meet their protein needs with a balanced plant-based diet, and protein deficiency is rare in vegan athletes who consume a variety of foods (worldathletics.org https://nutritionfacts.org/video/why-all-athletes-should-eat-plant-based-diets/ ). We can also touch on combining different sources (like rice and beans) to get complete proteins!
"Plant-Based Athletes Can’t Build Muscle"
Myth: Some believe muscle gain and strength building are much harder on a vegan diet due to a lack of animal-based protein.
Reality: Studies show that athletes can build and maintain muscle mass effectively on a plant-based diet as long as they consume enough calories and protein (worldathletics.orghttps://nutritionfacts.org/video/the-gladiator-diet-how-vegetarian-athletes-stack-up/ ). Many successful vegan athletes, like bodybuilders and endurance runners, are living proof of this. Plant-based proteins like tofu, seitan, and protein powders made from pea or rice protein can be just as effective.
Fleshing-eating regimens like the Keto Diet have also been shown to be detrimental to the human body https://nutritionfacts.org/video/keto-diets-muscle-growth-and-bone-density/ 
"You Won’t Get Enough Energy or Carbs on a Vegan Diet"
Myth: There's a misconception that plant-based diets lack sufficient carbs to fuel long-distance running or endurance sports.
Reality: Many plant-based foods are rich in complex carbohydrates, including oats, sweet potatoes, fruits, quinoa, and legumes. Carbs are the primary source of energy for endurance athletes, and plant-based diets actually excel in providing these carbs in a healthy, easily digestible form (worldathletics.orghttps://nutritionfacts.org/video/vegetarian-muscle-power-strength-and-endurance/ ).
"Vegan Athletes Are More Prone to Injuries Due to Nutrient Deficiencies"
Myth: Some suggest that vegan athletes are more likely to experience injuries due to deficiencies in calcium, iron, or other nutrients.
Reality: A well-planned plant-based diet can provide all the necessary nutrients to support strong bones, muscles, and overall recovery (worldathletics.orghttps://nutritionfacts.org/video/reducing-muscle-soreness-with-berries/ ). For example:Calcium: Can be found in fortified plant milks, tofu, leafy greens, and almonds.
Iron: Legumes, lentils, chickpeas, and fortified cereals provide plant-based iron, and pairing with vitamin C (e.g., citrus fruits) boosts absorption.
"You Need Animal Products for Omega-3s and Joint Health"
Myth: People often believe that athletes need fish or fish oil to get enough omega-3 fatty acids for joint health.
Reality: Omega-3s can easily be obtained from plant-based sources like flaxseeds, chia seeds, walnuts, and algae-based supplements. These options are great for reducing inflammation and supporting joint health without relying on animal products (worldathletics.orghttps://nutritionfacts.org/blog/do-flaxseeds-offer-sufficient-omega-3s-for-our-heart/ ).
"Plant-Based Athletes Get Tired More Easily Due to Low Iron"
Myth: There’s a belief that vegans struggle with iron deficiency, which can lead to fatigue.
Reality: Plant-based athletes can get plenty of iron from foods like spinach, beans, lentils, and fortified cereals. Pairing iron-rich foods with vitamin C (like a squeeze of lemon on your spinach) enhances absorption. Iron deficiency is no more common in well-planned vegan diets than in meat-based diets (worldathletics.orghttps://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/ ) .
"You Can’t Recover Properly Without Animal Protein"
Myth: Some argue that animal protein is superior for muscle recovery and that vegans can’t recover as efficiently.
Reality: Plant-based protein sources like tofu, tempeh, legumes, and quinoa provide ample recovery benefits, especially when combined with whole grains. Many plant-based foods also come packed with antioxidants that reduce inflammation and promote faster recovery (worldathletics.orghttps://nutritionfacts.org/video/foods-to-improve-athletic-performance-and-recovery/ ) .

Ep63 - Off Season Choices!

This week we discuss cross-training & new hobbies; highlighting other outdoor activities like hiking, swimming, etc. We want to challenge our listeners to try something new!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DAtq_J-MtRs/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Are the shorter days and cooler temperatures affecting your mood? We were all pretty honest about how much harder we are finding it to head outdoors in our team chat this week - even though we KNOW its the answer!
Around 1 in 5 of us in the UK experience symptoms of Seasonal Affective Disorder (SAD), and for many this time of year can be really challenging. Believe us, you are not alone. We all need encouragement.
We're here to support you as we move into autumn 🍁 Read our latest blog to find out more about how walk & talk therapy, outdoors in nature can help manage symptoms of low mood this winter. Some really handy thoughts and ideas in this one - head to the link in bio to find it ⬆️
https://www.instagram.com/mindomountains?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep62 - Ironman WC Nice

This week we talk about our visit to the Ironman World Championships in Nice where some of the best female professional triathletes in the world battled it out for the world title!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/p/DAOSZ0htdoF/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Laura Philipp took her first Ironman WC in Nice - here is the post from Ironman!
https://www.instagram.com/ironmantri?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep61 - Get Outdoors!

This week we talk about training with a twist and the importance of getting outside!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Articles:
https://www.bulletproof.com/lifestyle-articles/fun-ways-to-exercise/
https://www.thefitnessgrp.co.uk/great-exercises-to-do-in-unconventional-settings/
"The Healing Power of Nature"
https://time.com/5259602/japanese-forest-bathing/
https://www.timeoutdoors.com/challenges
https://www.participaction.com/get-active/
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/reel/C_dlM01NBhF/?utm_source=ig_web_copy_link
Barefoot path Lieteberg
A 3 km long path in Limburg that takes you literally through mud (knee high!) and over all sorts of other undergrounds ✨
I loved it to walk barefoot for once and I’m sure it’s also a great experience for kids!
It takes you around 1,5 - 2 hours and costs €7,5.
Would you walk 3 km barefoot? 
https://www.instagram.com/emmasroadmap?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==