Here's what Top Performers Actually Eat Before a Workout

Those who train know the importance of eating the right foods for the ultimate workout performance. Whether you’re hoping to run a faster mile or reach for a heavier weight, clean eating is almost always top of mind. That’s why a recipe for success includes following a diet low on the glycemic index (GI).

Quality over Quantity for Injury Prevention

So, you’re a runner now!! Hopefully you have come to this point healthy, without any major injuries. But for many runners, injuries are common, and often part of the game when trying to figure out what type of running regime works for you (i.e. how much, how intense, how often). I’ll share a personal story with you. I have had to change my training completely after being diagnosed a year ago with a bone disorder that leads me prone to fractures (I have had 18!). I was initially told that I could never run again, but after a year off, I have been able to gradually, at the advice of my doctor, include running into my routine again (yay!).

Signing Up for Your First Race

You made it! You are ready to enter your first official 5 km race! How exciting is it that you have reached this point through your hard work and diligent training! It will be very easy to get caught up in having a goal time or a goal placing. You also may have many friends that have known about your training ask you what time you think you might finish your 5K in, or if you’re “going to win”! They mean well, but… Ignore them, ha ha! Please make your first race about completion, and having fun. We can worry about times later. Your first race is about establishing a baseline to work from.

Goal Setting!

Now that we have the right shoes and gear, and have a great handle on our pre- and post-run nutrition, let’s talk about how to get from a 5km walk to a 5km jog/run without injury!  Nothing is more rewarding than having a tangible goal to strive towards. With some dedication and hard work, I am confident that completing a 5km is in your future! It may seem daunting at first, but with a well-thought out plan, anything is possible.

Learn to Run - The Importance of Nutrition

In this "Learn to Run" blog series, Coach Delilah will teach us how to get off the couch and out onto the trails!

Learn to Run - The Basics!

In this "Learn to Run" blog series, Coach Delilah will teach us how to get off the couch and out onto the trails!

Kelsey's Wacky Workout Wednesday

Wacky Workout Wednesday... at the office.


Beat the Winter Blues

With the holiday season behind us and thoughts of New Year’s resolutions looming over our heads, it is no surprise January is the month where people often begin to suffer from a case of the “winter blues”.  It is understandable – especially for us Canadians - as the lack of sunlight and colder temperatures make us even more susceptible to emotional struggles this time of year.

SoLo Bites

Posted on June 30th, 2016 by Chantel P in Energy

SoLo Bites = your new best snacking friend!

A 3 Step Beginner’s Guide to Running this Spring

Getting back into the running groove doesn’t always happen as quickly or easily as we'd like it to.

Cocoa Peanut Butter Balls

Who doesn't love chocolate and peanut butter together?  With only four ingredients, these delicious low GI treats are quick and easy to make and will be gobbled up in no time.  Add coconut or hemp seeds for a little variation and added nutritional benefits!

SoLo Energy Bars Provide Long Lasting Energy to Help Power the Toronto Blue Jays To Their First Post-Season in 22 Years!

Hear from Chris Joyner, Toronto Blue Jays Strength and Conditioning Coordinator, about how SoLo Energy Bars help power the Toronto Blue Jays through the 2015 post-season.