OVERVIEW

FITNESS ROUTINE + NUTRITION REGIMEN

This sub-section is intended as a repository of my on-going evolution, process, and experimentation as a runner…and presented as a resource for runners of all capabilities and levels.

Below is a personal summary of research, fitness routine(s) and nutrition/diet regime that have been distilled from 12years of being a 100% whole foods and plant-based runner...and compiled from various direct and indirect sources (apologies for not having the proper credits for the latter).

BOOKS:

  1. The China Study by Dr. T. Colin Campbell [AY Note: highly recommend for its comprehensiveness and astonishing data provided]

  2. Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn

  3. Born To Run by Christopher McDougall

MOVIES/DOCUMENTARIES:

  1. Forks over Knives. http://forksoverknives.com [AY Note: key personal takeaway = Animal Proteins are a lot harder for the body to process than plant proteins!]

  2. CNN Documentary “The Last Heart Attack” by Sanjay Gupta featuring Dr. Caldwell Esselstyn

  3. Heart Attack Proof. http://hearttackproof.com

WEBSITES:

  1. https://plantstrong.com/

SUPPLEMENTARY FITNESS ROUTINE:

  1. For Beginners/Everyone: (workouts all done at home – no gym required)

    • 3 days/week: 3 sets of 20 pull-ups, 3 sets of 20 push-ups, and 3 sets of 20 sit-ups/crunches

    • 3 days/week: 15-20min of Jump Rope and 3 sets of 20 squats

    • 1 Day of rest

  2. For Intermediate Runners:

    • 3 days/week: 20 Minutes of Kettleworx routines using 20lb Kettlebells [http://www.kettleworx.com/faq.html] followed by 15 minutes of Jump Rope.

    • 3 days/week: 45 Minutes of “Cardio Shape Up” with Chris Freytag using 20lb dumbbells

    • 1 Day of rest

  3. For Experienced Runners:

    • See Ayo’s Daily/Monthly Personalized Regimen in Subsequent Post(s)

MEALS:

[Ayo’s nutritional practices consists of a 100% whole foods and plant-based diet with limited-to-no processed oils]

  1. Breakfast: [daily intake varies during racing season]

    • 1 Bowl of rolled oats with water or almond milk with raisins or assorted berries [occasionally sprinkled with 1 Tbsp of Ground Flax seeds] plus a 3 fruit combo (any combo will do but it typically turns out to be orange, apple and banana).

  2. Mid-Morning Snack

    • Fruit – Apples, Plums, Bananas, Dry or Dry Roasted Almonds etc.; OR

    • Dairy-Free Yoghurt [Sometimes combined with whole wheat bagel/bread toast and agave]

  3. Lunch: [Is typically an exercise in freestyle but always sure to include lots of color - oranges, reds, greens…]

    • Avocado and Tofu Sandwich with Bowl of Lentil Bean/Pinto Bean/Butternut Squash soup, with Spinach, Parsley OR

    • Bowl of Vegetable Udon soup, with Broccoli, Whole grain Noodles, Carrots, Mushrooms and Seaweed, (occasionally with steamed Tofu) OR

    • Bowl of Baby Spinach or Mixed Green Salad with Balsamic Vinegar and Chickpeas, Carrots, Corn, Broccoli, Green Peas, Cucumbers etc. OR

    • Homemade Veggie wrap with Hummus spread and assorted vegetables

  4. Mid-Day Snack

    • Fruit – Apples, Plums, Bananas, or Dry Roasted Almonds/Cashew Nuts

  5. Dinner

    • Baked Sweet Potatoes, Baked Potatoes, Avocados, and mixed vegetables; OR

    • Refried Beans with Baked Plantains; OR

    • Thai Jungle Curry Soup with veggies and roots only; OR

    • Whole grain pasta or rice with pasta sauce (homemade if possible); OR

    • And the list goes on and on…

      [AY Note: Whatever the dinner meal, there's sure to be included (either cooked together or on the side) a sautéed concoction of chopped garlic, chopped ginger, sliced radishes, chopped carrots (added later so as not to overcook), and often times broccoli. These are sautéed in vegetable stock or rice milk and with spices]

  6. Supplements: [AY Note: I personally do not take supplements – with the exception of Vitamin B12 that I introduce every 3-4years! Please consult with your dietician and medical doctor for advice on supplements to cover all bases]

2023 Daily Training Routine

At the start of 2023, and rounding out the second year of this little experiment of mine, still felt strong/sharp and surmized that there was still plenty of runway for how long/far my limits could be pushed.

2023 also saw an introduction of new activities into the monthly rotation of sports. By so doing, also stumble on a strange and interesting paradox - the focus of energy/effort to succeed at a giving sporting activity is often very different than where we think it should be. For example, in Kayaking/Rowing, power comes from the hips not the arms or upper body; To gain more control by giving up control; To witness more improvement in a specific sporting activity not by spending more time engaged in that activity but by engaging in a wider range of OTHER activities!

There’s also the ‘Training-Injury Prevention Paradox’ model; a phenomenon whereby athletes accustomed to high training loads have fewer injuries than athletes training at lower workloads…but need more personal data to prove this model.

0 days missed in 2023!

Running Tally = #1091days out of 1095 Days

2022 Daily Training Routine

With the surprisingly successful sticking with the “daily/monthly” challenge of 2021 - it only seemed natural to keep going in 2022…and to see how long and how far I could push my limits. To simplify things, made the decision to execute the same sporting activities from the previous year but in reverse other (only making 1 or 2 swaps to account for seasonal conditions).

Missed 3 days in 2022 - 2 of which for being under the weather!

Running Tally = #726days out of 730 Days

2021 Daily Training Routine

While not in the habit of making New Year’s Resolutions, and despite the shroud of uncertainty that 2020 was with the Covid-19 outbreak and with the prospects of a vaccine still months away, it felt like a good idea to begin 2021 getting back to the basics of keeping/staying active. So I came up with a rather interesting challenge for myself - to undertake a different sporting activity every month but to execute that activity on a daily basis each month!

Only problem was that I struck upon this idea on January 2nd - hence the 1 day missed in 2021!

Running Tally = #364days out of 365 Days