This is a joint post written with Tanya. A version is also published on her website.
Photo by Bob Kopac
I joined Tanya Miszko’s 30 Minutes of Everything® (30MoE) program back in 2017 when she had a studio location about 10 minutes drive from my house. I was very quickly hooked, loving the body-friendly (there were NO mirrors!), all-levels-welcome atmosphere that she created, while meticulously ensuring we stayed on form to avoid injury. And I loved working out with my friends!
When COVID struck and fitness businesses were forced to close in NY, Tanya worked hard to pivot into online videos, both to keep her business alive and to keep her loyal class-goers fit and healthy through the shut down. I didn’t have much equipment. Finding what I could use in my house during her videos, I lifted bags of wood pellets and dusted off an old set of dumbbells. While I missed the group atmosphere of the on-site classes, I was so grateful that I could continue her workouts.
So later, when she announced she’d be closing the studio and moving South, the 30MoE family collectively wondered how we would be able to find a program to match hers. I tried a couple of other gyms, but Tanya’s incredible knowledge and attention to form, her functional strength program design, and the use of Ultimate Sandbags, really suited me. I got my own equipment and asked Tanya if she would write a personalized program for me.
Shifting my exercise mentality.
In the past I used running, and exercise in general, as a means to lose weight. And while it may have helped with weight balance to a small degree, I never succeeded in living in a body that was comfortable and a healthy weight for me. I was also suffering from a severe food addiction to sugar and flour which would lead to intense binges. I was caught in a vicious cycle of binging and trying to purge with exercise.
It wasn’t until 2020, when I joined a food addiction recovery program, gave up sugar and flour and found peace and freedom with my food that the path was cleared to reclaim my relationship with exercise and running.
Do you relate? Learn about Real Forking Change Programs here.
Now I am aware that the benefits of exercise extend far beyond the physical (which are NOT about body weight but include cardiovascular, muscular, brain - mental cognition, better immunity, etc.), and into the mental and spiritual… being out in nature moving, feeling those feel good neurotransmitters, and watching myself improve in something that I never thought I could do.
I decided to take the leap and sign up for a half marathon. I reached out to Tanya to write a functional strength training program of 2 days a week (running 4 days a week) with my half marathon goal in mind. After working with me for so long, she was keenly aware of my abilities and potential for growth. I truly believe that this work paid off in dividends on race day, with finishing the race strong, avoiding injury and needing a shorter recovery time afterwards.
Tanya had this to say about her process writing my personalized program:
I was so excited to write a personalized program for Chloe! While she’d been in the 30MoE program for 5 years already, she’s never had a personalized program. I was excited for both of us!
My goal for her program was to build up single leg strength, improve core strength, and add some power and agility to her training. We were 17 weeks out from her ½ marathon. She was currently strength training, but we changed things up:
8 weeks of heavy strength training - focusing on all primary movement patterns
1 week off from strength training
4 weeks; incorporating more single leg movements, cross-body patterns, power movements, & shorter work - longer rest time intervals
1 week off from strength training
4 weeks; rotational & anti-rotational training, bodyweight workouts, & more power
Chloe had sandbags, kettlebells, bands, and a TRX at her house so we had a very well-rounded equipment toolbox. She had options for training, which gave me options for programming. Workouts were rep based, work: rest timed intervals, no rest, and ‘rest as needed.’ These changed over the course of the 17 weeks. We tapered the intensity as it got closer to the half marathon.
Chloe’s shift in exercise mentality made this program a huge success for her. She had a new purpose.
Fueling my training without sugar and flour.
In 2022, I enrolled in the Institute for Integrative Nutrition and graduated as a Certified Health Coach. After finding my own path, I now want to help others feel peace with food and their bodies in ways that work for their unique needs. The knowledge I gained from this program about nutrition, along with talking to other athletes who don’t eat sugar, helped me formulate a food plan to support my training that was sugar and flour free.
So here’s what I did:
About half way through the 14-week half marathon training program, when the miles were revving up, I started to notice increased hunger. At that point, I added complex carbohydrates to dinner (approximately 4 ounces of quinoa, brown rice, potatoes, sweet potatoes, or polenta).
Before my morning runs, I would have ½ rice cake with some peanut butter and banana.
I made a sugar free “goo” out of chia seeds, bananas, and mashed up sweet potatoes. I bought a silicone container that fits in my pocket to take on longer runs (recipe below).
During the taper week before race day, I added more starchy vegetables to my dinner plate (winter squash, carrots, corn, green peas).
No-sugar runners’ goo Recipe
Ingredients:
2 oz sweet potato
2 oz banana
½ oz chia seeds
Method:
Let the chia seeds soak in water until they expand and get that gel-like consistency.
Mash the sweet potato and banana with the chia.
Add more water and blend… I used a nutribullet but any blender could work.
Make sure there is enough water to suck it down while running! I bought a food-safe silicone container that fit in my pocket. About 45 mins to an hour into my run I’d have some… and then one more time before finishing.
You can make this in advance and freeze some!
After the race, I grabbed the fruit offerings at the event and then enjoyed a protein-rich breakfast to fuel my recovery.
Knowledge, support and believing in me got me to the finish line.
I am so grateful to Tanya for her support during my training. Having someone in your pocket, believing in you and supporting your individual goals, makes a huge difference. And the specific program she designed for me ensured that all my muscles remained in balance to prevent an injury of overuse.
Tanya currently offers video subscriptions, Zoom classes and personalized training. And if you’re in Greenville, SC, you can also contact her for acupuncture treatment! Learn more about her offerings at 30MinutesofEverything.com.
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