Monthly Archives: October 2013

5 Steps to Motivate yourself with Mike’s Hard Lemonade

mikeshard Motivation

If mud, foam, obstacles, friends, foam and foam are not enough motivation to get you up and training in preparation for the 5k Foam Fest  then it looks like it’s time to pull our secret motivation weapon…Mike’s Hard Lemonade! When added with the basic 5k preparation steps you have all the motivation you need!

Step one: Register for the 5k Foam Fest nearest you at 5kfoamfest.com

We know this one is a doozy, sitting on ones rear end while trying to recall dates such as your birthday can be tough. So now it’s time to reward yourself with a Mike’s Hard Smashed Apple Cider!

smashedapplecider

http://www.jandlventuresllc.com/Mikes-      Hard-Smashed-Apple-Cider-Crisp-Apple

Step two: Make sure you have the right gear, such as, running shoes!

Running Competitor gives 5 fool proof steps to making sure you get the correct running shoes

1-Visit a local running store to have your gait analyzed based on your foot type and biomechanics.

2- Choose which feel is right for you.

3- Make sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe.

4- Before buying, take a short run around the store to test the fit, function and comfort before you make your final purchase.

5-To prevent injuries replace your shoes every 300 to 400 miles depending on the surface that you run.

**Just in case you have had a few too many Mike’s (is there really such a thing as too many?!?!) before trying to tie your new shoes here is a song to help you along!

http://www.youtube.com/watch?v=zqBXyF1wHVk

Or if drinking evokes super human skills for you, you can tie your shoe like this!

http://www.youtube.com/watch?v=duw5VgXb1zg

Step Three: Find a good running buddy or group.

Step Four: Run!!

Run at least three days a week and gradually increase your time and distance to build endurance.

Step Five: Rest and Hydrate

No one expects you to be ready for a 5k over night. Take your time and build up your endurance and make sure to rest and hydrate between running sessions.

** May we suggest a Mike’s Frozen Pouch?!

frozen pouch

3 Reasons to Grab a Clif Bar

 

Our answer to your pressing nutrition question is this: eat Clif Bars. Because we sure do. If you want to be cool like the people who put on the Foam Fest (trust us, you do), follow in our footsteps. If following blindly isn’t your thing though (weird), here are 3 legitimate reasons you should eat Clif bars before, during, or after your 5K Foam Fest.

CLIF-Bar-Logo

1) The Ingredients. Clif is all about organic, good for you ingredients. Here in the Foam Fest office, a lot of detail goes into each and every aspect of what we do. We really appreciate companies who do the same thing- and Clif is a perfect example of that. They take a lot of pride to make sure that their ingredients aren’t treated with “toxic pesticides” or “synthetic chemicals”. Clif Food Philosophy  This not only helps the earth, but also your body. On top of that, things aren’t processed, there are no hydrogenated oils, trans fats, or high fructose corn syrup. You can feel good fueling with one of these bad boys, because you know every little thing they put in their bars is good for you. We dig that.

 

2) The Flavors.  The best thing about the running/racing world is the people. We all possess a sense of adventure, fearlessness, a willingness to take chances, and a love of sweet swag. That being said, we have different tastes and personalities! As we should! The different personalities the 5K Foam Fest attracts makes everything fun- we wouldn’t have a great race without it. Good thing Clif has just as many flavors of bars as we have racing personalities.

flavor4

Are you a focused, in the zone racer? Your goal is to PR and launch over that 8 Foot Wall like Superman (or Batman..or Ironman…whatever floats your boat). Perhaps try the Clif Shot in Chocolate. It tastes like the inside of a chocolate lava cake, but you can slurp it down quickly with minimal impediment to your run. It’s no-nonsense, delicious, and powerful. Just like you.

flavor2

Are you more laid back? Life’s not about the destination, but the journey? Try the Original Clif Bars. They have traditional flavors like Chocolate Chip and Crunchy Peanut Butter, but also wild streaks in the form of Carrot Cake, White Chocolate Macadamia, and the mildly caffeinated Peanut Toffee Buzz. They take a little longer to chew, so you’re going to have to slow down between the Aqua Lily Pads and the Moonwalk to throw one down. Having said that, they’re worth it, because heaven knows they taste like heaven. Also, if you’re an Autumn/pumpkin freak like us, they have a seasonal Spiced Pumpkin Pie flavor. Oh, baby. Get in my body.

What? You don’t fit into those two categories? Have no fear, check out the rest of Clif’s considerable and delectable flavors here. All of Clif’s flavors.

 

3) The Focus.  At the 5K Foam Fest, we can’t emphasize how often we think about our racers. What do they like? What do they want? What can we do to help? Clif asks these exact same questions in relation to the people who eat their products. They’re constantly re-evaluating how they can make their product better, whether that be in taste or nutrition. The Soul of Clif Bar We both want people to love being involved with us, and love how our products make them feel. Clif and the 5K Foam Fest are united in the quest to do good and feel good. So what are you waiting for? Eat Clif bars all day long and conquer your next 5K Foam Fest, filthy clean style!

 

Top 5 Reasons to Take a Barre Class before Running the 5k Foam Fest

Top 5 Reasons to Take a Barre Class before Running the 5k Foam Fest

people working out in a barre class that will help them get ready for the 5k foam fest

people working out in a barre class

Obstacle races are definitely a fun way to get out, have fun, and stay active. But preparing for them often leaves people stumped. How do you train for something that involves running, climbing over walls, and crawling through mud?

While there are many different training techniques and prep programs, here’s 5 reasons why we feel a barre class is a great way to prep for getting filthy clean:

1.     Barre workouts are high intensity and low impact. For those unfamiliar with barre workouts, they’re basically an hour long, full body workout combining exercises from ballet, pilates, sports conditioning, and stretching. This type of workout is perfect for someone looking to prevent injury while training for a 5k. The high intensity will help you build the stamina and strength needed to conquer obstacles throughout the course, without the risk of injury that other high impact workouts provide.

barre class helps build your upper body that will get you ready for the 5k foam fest

barre class helps build your upper body that will get you ready for the 5k foam fest

2.     They help with upper body strength. When you’re facing your first set of 8 foot walls on the course, you’ll want to make sure you have the strength and stamina to climb up and over. Most barre workouts incorporate some light weights to help with building and maintaining upper body strength. Not only will this help on the course, but it’s a great way to achieve those toned, sexy arms we all want!

3.     They help work out those inner thighs. At the Foam Fest you’ll be using your legs a lot! From running to leaping over those 5 foot walls, leg strength and endurance is a must. Most barre classes offer an “Inner Thigh Intensive” class that will get your thighs in mud run shape!

4.     They build core strength, flexibility, and endurance. Core strength and flexibility will both come in handy conquering some of the obstacles on the course. And with 3.1 miles of trail in front of you, endurance is a definite must!

barre workout will help strengthen your core that will get you ready for the 5k foam fest

barre workout will help strengthen your core

5.     You’ll make friends with similar fitness goals. One of the first things we’ve learned about fitness in general is that it’s funner to do with friends! Whether you’re facing the 50 foot slip n’ slide or sweating it out in the gym to get rid of the baby weight, it’s super helpful to have someone at your side to give you motivation when you need an extra push.

So before your next Foam Fest, get out to a barre class and try it out. You’ll definitely get a workout, and you might also find some new friends as willing as you are to dive face first into foam!

5 tips on a tailgate party that rocks

With football season in full swing there are few things better than a tailgate party that rocks. It can make the wins even sweeter and the loses more than a bad memory. All the memories of hanging out with your fellow fans with never a shortage of meat and drinks. We are sure that at some point you have spotted a die hard tailgater that brought along their 72″ plasma and others that even sported a hot tub. Of course the most important thing that you can bring to the tailgate scene is your friends. And friends go with the group that has things dialed up to make it rock. In order to always make the game an awesome experience here are 5 tips on how to throw a tailgate party that rocks!

1) Good food starts the night before

There are plenty of things that taste better when they have been soaking in some savory juices all night. Marinate your meat. Slice it up so all you gotta do is put it on the grill and throw away the bag. Here is a link to all the meatiness that your heart could desire: Meat madness

To have a rockin tailgate experience you should pack, slice, separate before hand. Cut up your topping for burgers if that is what you are grilling. Slice up the veggies for steak fajitas. Put all the utensils, cups, plates etc where you know they will make it in the car.Make sure that you have coolers and ice ready to go. Here is a picture to pack those coolers the right way:

how to pack a cooler

2) If it doesn’t have tunes or TVs it isn’t a tailgate party

Who has got the playlists and do you have the cords to make it happen whether it is through car speakers or from a portable system. If you don’t have jumper cables we would suggest a portable stereo. Here is a link to get you started on a rockin tailgate party mix: see tunes here

Ever thought about packing the big scree with you? You can route the image through your computer but this would be a killer way to keep track of the other games going on that day or even watch the one you are at. If at all possible have a 4G card for the computer you hook up. This can give you some HUGE props.

hitchnview

3) Bring everything that you need and then double that

Have you thought about utensils, trash bags, water bottles, drinks, toppings, propane or charcoal, ice, warm clothes, jumper cables, lighter, newspaper to start fire, games to play to kill time, chairs etc. There are plenty of things to miss so don’t be that guy! You also have no access to more unless you bum off the other people around you so bring more than you need so you can be the hero and save the day for someone else. Chicks dig heroes.

essentials

4) The one time you should care about decorating

This is the place to show your true colors. Don’t mess around with the painting your chess stuff. Make it look like your car exploded the colors of your team. Did you think about a flag pole. One to show your pride as well as make it east for your friends to find your car. Don’t sweat the cut stuff.

.keep it real

 5) Now that you packed it in how are you going to get it all out?

This would be a good time to have those trash bags. Depending on the time of the game and when it gets over this would be a good time for the dessert that you planned ahead for to kill time till the parking lot clears out. Smoores are an easy one but you should follow this link to get some more ideas They are going to be the same thing that you would make as if you were camping so here they be: bomb desserts.

    cobbler

Austin 5k Foam Fest has arrived

austin

We are coming to you this weekend Austin. We have make the trek and brought our obstacles with us to make the last 5k Foam Fest of the year one of the best. There is plenty to look forward at stunt ranch! Check out some of these pics of us hard at work.

MoonWalk

Here is the moon walk obstacle. Check these out on our obstacle homepage.

CargoNet

BounceyBallAttack

If you are running and haven’t checked out all the info so you can know before you go come by the website 5kfoamfest.com. There are still two days till the race so if you havent signed up for it find out how by going here. We are pumped for you to know what it is like to get filthy clean.

3 Simple and Healthy Recipes for Energy

Doing the right things are very seldom going to mean choosing the easiest thing. But with some diligence the best things for you can become the clearest choice. Simple and Healthy should be the mantra of your lifestyle. With plenty to juggle, eating healthy could easily go by the wayside. But if you are to make premeditated choices and plan ahead some you will find the food you eat can give you all the energy you need to train for the 5k Foam Fest or any run for that matter.

We want to share with you 3 simple and healthy recipes that can give you energy. Some of these items you may not already have so plan ahead. Remember that left overs make the best lunches so double the recipe if needed. Also, you increase the life of a salad by having each person put the dressing on individually so it doesn’t sit and soak. Also, whenever possible, use home made dressings. They are much better for you.

1.) Chicken Gyro with Almond Couscous

This is a great meal to have the next day. Also, cook extra couscous because it can be added to virtually any meal and is a fabulous source of grains.

chicken-gyro

Tender chicken gyro is coated in tzatziki sauce and tucked into a warm pita, served with delicious Moroccan couscous.

Chicken Gyro:

  1. Preheat oven to 320F; place the chicken breasts on a sheet pan sprayed with nonstick cooking spray.
  2. Bake for 13 minutes, or until an internal temperature of 165F is reached.
  3. Spread Tzatziki sauce on each warmed pita bread, top with shredded romaine lettuce, and thinly sliced chicken breasts.
  4. Divide the tomatoes, onions, cucumbers, and feta evenly and place on top of the chicken.
  5. Sprinkle each Gyro with lemon pepper seasoning.

Almond Couscous:

  1. Bring water to a boil over heat.
  2. Place couscous in a pan; drizzle oil to coat couscous evenly.
  3. Add almonds, raisins, cinnamon and salt to couscous mixture; and combine thoroughly.
  4. Pour boiling water over couscous mixture, stir to combine and immediately cover tightly with plastic wrap.
  5. Allow couscous to steam in the covered pan for at least 15 minutes.
  6. Remove plastic and “rake” couscous with a fork to combine and separate any clumps.

Chicken Gyro:

  • 5 each Greek pita bread
  • 1/4 cup tzatziki sauce
  • 1 cup romaine lettuce, shredded
  • 5 each 4oz chicken breast, boneless, skinless
  • 2/3 cup tomato, chopped
  • 1/2 cup red onions, slivered
  • 1/2 cup cucumber, peeled, chopped
  • 1 tbsp. Feta cheese, crumbled
  • 1/4 tsp. lemon pepper seasoning

Almond Couscous

  • 1 cup water
  • 1 tsp. olive oil
  • 3/4 cup Moroccan couscous
  • 2 tbsp. slivered raw almonds
  • 1/4 cup seedless raisins
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. kosher salt
  • 2 tbsp. green onions, thinly sliced

 

2.) Berry Chicken Salad

Remember not to mix all the dressing with the entire salad so that you can eat it the next day. It is always a good idea to have mixed fruit around to add into your cereal or make a smoothie.

The fresh dark greens and mix of delicious berries in this salad are a quick and easy hit for a busy day.

chicken-berry

  1. Preheat oven to 320F; place the chicken breasts on a sheet pan sprayed with nonstick cooking spray.
  2. Bake for 13 minutes, or until an internal temperature of 165F is reached; cool chicken.
  3. Place 2 cups of lettuce mix on each plate or bowl.
  4. Slice each chicken breast on a bias; place on top of lettuce.
  5. Top each salad equally with feta cheese, raspberries, blackberries, blueberries, and chopped cucumber.

Citrus Dressing:

  1. In a bowl, combine the lemon and lime juices, and sugar.
  2. Gradually whisk in olive oil to emulsify.
  •  15 oz. Baby Green Lettuce Mix
  • 5 each 4 oz. Chicken Breasts, Boneless, Skinless
  • 1/4 cup Crumbled Feta Cheese
  • 1 cup Fresh Red Raspberries
  • 1 cup Fresh Blackberries
  • 1 cup Fresh Blueberries
  • 1/2 cup Cucumber, Peeled and Chopped
  • 1 tbsp. Olive Oil
  • 2 1/2 oz. Fresh Lemon Juice
  • 2 1/2 oz. Fresh Lime Juice
  • 1 tbsp. Granulated Sugar

3.) Avocado BLTs

BLT

Remember that you can cook the bacon in the microwave and it wont smell up the entire house. Just heat up the bacon in the microwave the next day and you have your lunch.

Ingredients
1/2 pound bacon slices
4 plum tomatoes, halved lengthwise
Kosher salt
1 whole-wheat baguette, cut into 4 pieces and split open
4 tablespoons extra-virgin olive oil
1 clove garlic
Freshly ground pepper
2 avocados, halved, pitted and thinly sliced
1 cup frisee or other salad greens
Directions
Cook the bacon in a large skillet over medium heat until crisp, 8 to 10 minutes. Transfer to a paper-towel-lined plate. Season the cut sides of the tomatoes with salt.

Heat a grill pan over high heat. Brush the cut sides of the baguette with the olive oil and grill, cut-side down, until toasted, about 2 minutes. Rub the grilled sides with the garlic. Rub just the bottom halves of bread with the tomatoes until most of the juice is absorbed, then top with the tomato skins and season with salt and pepper.

Layer the avocado slices on top of the tomatoes, then add the bacon and frisee. Close with the bread tops.

5k Foam Fest Kansas City Charity

BBBSKS-Logo

Huge thank you to the Kansas City Foamsters for signing up and helping donate towards our charity! The Kansas City 5K Foam Fest racing team is happy to be able to help a worthy cause out, and we’re grateful to know our contributions will reach those in need. We are helping Big Brothers Big Sisters of Greater Kansas City.  Please check out their website here and if you’re feeling generous, you can donate to Big Brothers Big Sisters of Greater Kansas City through their website or when you register for the 5K Foam Fest!