4LMNTS

Swim, Bike, Run & You

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Awesome or crazy? Running, cycling and triathon events

What are your challenges for this year? We picked out a selection of awesome (or crazy?) races, . Here are our favorites. You can find more in our event calendar

Rapa Nui Triathlon - Easter Island - CRAZY

This triathlon takes place has a long history, it dates back already multiple decades during a week of festivities called the Tapati Rapa Nui. Participants are the bravest of the island, this to no surprise: when you think your normal triathlon outfit is revealing, these participants wear nothing but traditional clothing, barely concealing the most essential body parts.

The disciplines are not the traditional triathlon ones, swim, bike, run. But consist of paddling, running, swimming. The running part has an extra twist to it as you have to run with two banana stems and can weigh each up to 50kg! 

There is also a "normal" Half Iron Iron Man or Sprint on the island, the entry is limited to 60 participants . You can register for 400$, it takes place every June

2. Coast 2 Coast -  Scotland - AWESOME Rat Race is an organization who organizes several crazy and awesome challenges, marathons, ultraruns & obstacle runs. If I would have to pick, I would register for the Coast 2 Coast race in September, including mountainbiking, kayaking & running in the Scottish highlands. You can choose in doing it in 1 day, or turning it into a camping trip of 2 days. The kayaking takes places on Loch Ness, be sure Nessie doesn't grab ya!

3. Barkley Marathon -Tennessee, USA - CRAZY

Notoriously hard, this ultra-run is set for 100 miles and a maximum of 60 hours of torture. It not only takes endurance but also great navigation, as there are no roadmarks. This very exclusive event is only limited to 40 participants, . Each time they find enough maniacs that want to participate. Are you one of them? There is a full documentary (available on Netflix), for those of you who enjoy watching other suffer more: "Barkley Marathon - the race that eats its young". Definitely qualifies as crazy.

4. Great Breweries Run - Belgium - Awesome

In June, all sportive beer-lovers gather at the Great Breweries Run. Choosing between a marathon and a 25k, there is possiblity to walk too. Sponsored by some of Belgians finest breweries (Palm, Duvel), the road takes you along the breweries itself with possibility of beer tasting along the way. Which will make it very difficult to get a good time. All finishers get a beer basket at the end, if that isn't a good motivation? Register here

.5. The Enduroman - London, UK - CRAZY

London to Paris. The Enduroman Arch 2 Arc challenge is a journey that connects two of the world's most beautiful cities by running, swimming and cycling. The clock begins ticking when the athlete sets off from Marble Arch in London and doesn't stop until they reach the Arc de Triomphe in Paris many hours later. To date, only 26 athletes have successfully completed the challenge.  It features a solo and a relay version, you can check out the 2018 participants on their website

6. Ronde Van Vlaanderen - Belgium - AWESOME

More than 50% of the participants are from abroad. So I am proud of our country's heritage and participate in this one at least once in your life . It starts at 74 km for the shortest distance and 229km for the longest course, don't underestimate the elevation! We're proud that we had representatives from 4LMNTS there, thanks to Esther and Astrid! For more info, visit their webpage

5. Great Escape from Alcatraz - Triathlon - San Francisco - AWESOME

Become a legend and escape the prison, no prisoner has managed to escape from alive. It is with a drawing, and you can already register for next year's event 

Got your inspiration going? Good! Will you add one of them to your bucket list?

Now brave the elements in style,

Marie-Laure

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How to become King or Queen of the Mountain

"If you haven't cycled in the mountains, you haven't cycled at all". Hence a quote of a very friendly colleague of mine. So I decided to make a trip to the French Vosges and come back with some good advice for you. So here are a series of tips for everyone planning their next cycling trip. Some I have found out the hard way:

1. Bring brake pads

Lots of downhill cruising & breaking can have a serious impact on your brake pads. The rubber can overheat and quickly wear down. So be sure to check their condition beforehand and bring a spare for yourself or for your friend who hasn't read this article.

2. Watch your heartrate

Cycling in the mountains is a much more cardio intense workout. Your heartrates rises more steep than the actual mountain. Be sure to wear a heartrate monitor and monitor that you don't go over 80% of your max heart rate or you will quickly run out of juice.

3. Be sure to have appropriate gear wheels

To be able to go uphill comfortably means you cycle at a very low gear and remain in your saddle. But 'how low can you go'? I find it very complex, and it varies from bike to bike. Count the number of sprockets on your gear wheels, front and back and make the ratio. If it's almost 1 on 1, you should be able to manage. Ask your cycling maintenance guy before you leave. Other option is to have a 3rd smaller gear wheel in the front. Some men find that too girly (read: easy), but who cares! :-)

4. Map out a couple of tours in advance

When on holiday, you only have 1 shot to make a good tour, my advise is to study the environment well in beforehand. Find out if there are some signature climbs in the environment (eg. In the Vosges: Le Grand Ballon, La Planche des Belles Filles…). Because in cycle-land the rules goes: if you haven't done them, you haven't been there. Check the profile of the tour, the slope %, number of altimeters, find the coolest tours with the best feedback of other cyclists and load them into your GPS. Have some alternatives so you can change plans according to weather & personal conditions. Some good sites are www.strava.com or www.gpsies.com

5. Bring a windbreaker

You can cycling your 4LMNTS cycling top, but at the top of the mountain (>1000meters of altitude) it's often colder and in the descents it can get very windy & chilly. You reach speeds of 60km/hours. The extra couple of milligrams sure won't make a difference on the way up. You don't want to catch a cold like I have :)

And last but not least, enjoy the views, brave the elements, and tag us on Instagram with @4LMNTS when you make it at the top!

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Bike transportation: the best way to

Are you one of those people who just throw your bike in the back of your trunk? This might be a fast & easy way, but there might be better solutions. Let’s go over all the alternatives: 1. Throwing your bike in your trunk.

Positive, it’s fast. But you can only fit 1 bike, maybe 2 if you’re lucky and have a nice big car. It’s theft-proof and if someone breaks the glass of your car to get in, you are most probably covered by your insurance. However, sometimes wheels have to come off and grease and dirt can stain your seats. But it's cheap. This is how I have done it so far :-). 2. Hitch racks on towing hook

For when you take your cycling already more serious. It is an investment, but these racks you have for life. You have racks for 2 or more bikes. And universal ones that fit on all cars. I might recommend the one for 3, because it’s always nice if you can bring an extra frirend. The up side is, you have enough space to fill the back of the trunk with other lugage. So it allows to take your bike for longer trips. Downside is security, so be sure to buy a rack with a lock, so that if you park somewhere in public, your bikes are safe. There are racks with an extra fog light, those are more expensive, but come in handy if you travel far or in winter. You never know the circumstances. (PS : it's obliged in Germany). Downside is off-season storage. Also, important, it’s just an ugly sight, having a towing hook on your car, but you can consider installing a retractable one. Also it needs a license plate to be visible. So you need to order that one too. Last but not least, parking is also not so easy, especially on busy locations where you need some more space to park your car. A nice example is the Thule Velocompact, costing around 500euros.

If your car hasn't got a towing hook, there are also solutions without, but they will hinder the access to your trunk, you have more risk of damaging your car is higher and are less universal. So we don't recommend

3. Roof racks.

Roof racks are a less universal solution for transporting your bike. Depending on your car brand, model and year, panoramic roof or not, you have different racks. They can be as expensive as the Less aerodynamic, roof racks offer the opportunity to store multiple things. They can also come in handy when going skiing for instance. They don’t add length to your car and they are easier to store away. Be careful not to harm your car in placing them So my conclusion: a hitch rack on a towing hook. If you are surprised by the price, you can also try to find some racks on second hand site or Facebook groups. There are plenty of people who quit cycling (unfortunately) or want to change solutions

So with these piece of advice, I hope you can make a decision and brave the elements in style and on location!

[love4lmnts]

Running myths

If you’re thinking about taking up running – for fitness or a new hobby – or you want to take your weekly 5K’s to the next level, there are some mistakes you should beware of. We’ve listed some of the most persistent running myths for you.

Pasta – all day every day Especially runners who take part in competitive racing think you should eat lots and lots of pasta. A lot of runners think it’s vital to load up on carbs the night before a race. A giant plate of dry white pasta… who likes that? In reality, upping your carbohydrate intake is only necessary when running an event longer than two hours. And even then, start adding more carbs to your diet gradually, the week before your race. Don’t wait until the very last minute. And remember that there are other foods than pasta containing carbs.  

Sports drinks for the win We’re all slaves of marketing campaigns. Sports drinks manufacturers like to make us believe that sports beverages will make us run faster, longer. But here’s the truth: unless you’re working out for longer than an hour, water is your drink of choice!

Stretch, stretch, stretch! This idea can actually do more harm than good. You should absolutely NOT – never! – do static stretches before running (static stretches are those where you hold a muscle in a stretched position). Before working out your muscles are still cold, so static stretches can increase the risk of injuries. Instead you can prep with dynamic movements. Think of high kicks, walking lunges, squats…

Running is bad for your knees A lot of people complain they can’t run because it hurts their knees. But no scientific study has proven that running hurts the knee joints. You might not be keen on running, you might prefer a different kind of exercise, but you shouldn’t fear that running will set you up for aching knees later on.

You snooze, you lose More is not always more. And definitely not always better. You can make as much progress running two or three days a week as someone who is working out every day. And you’re less like to get injured when you give your body the time to rest and recover.

So, keep these running myths in mind and don’t be afraid to lace up your sneakers, run with the stamina of a pro and brave the elements!

What running myths have you discovered during your time as a runner? Let us know.

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What comes after a triathlon? The Quad!

What we have feared most has become true: winter was coming, and yes it has arrived. As we are slowly sinking into lower temperatures, we sink in our bathtubs. We relax and take our well deserved breaks after all the hard cycling and/or running we’ve don’t this spring & summer.

However a true triathlete is never fully at rest, so slowly but surely i’m looking forward into 2017, reflecting on what my next challenge might be. Although i’ve promised myself not to do any outrageous adventures & I wouldn’t haul my gear across countries & cities next year. (Esther as my witness) I think my attempts in keeping my life boring are doomed with friends like mine. Here’s what I received in my mailbox this week, (thanks Helena).

An invitation for a Quadrathlon, "The Quad", aka Scotland’s toughest one day event on July 8th, 2017.    

What is a Quadrathlon?

Swim: 1.35 km Run (or walk): 24 km (with a compass!!) Kayak: 11km Bike: 54 km

And then (hopefully) finish, between 8 en 15 hours later . The event can be completed either in teams of two or a relay team.  Teams of two must complete the full course, together, from start to finish. Relay teams must have two members completing each discipline

How do you participate?

Registrations open as from mid October.  Registration fee for each participant is £175. Next to the classic competition t-shirt (for me sleeping t-shirt, of which i’m stackup up a fair collection lately), it includes the kayak hire and camping facilities, Friday night pasta party, medical and logistical support, sports massage (Saturday and Sunday!), Saturday feast, ceilidh, (spectacular fireworks) display on Saturday night and Sunday brunch and activities.

They also ask that each participants collects 450 pounds for a charity. Like the Mercy Corps or others. Not so easy i think, but not mandatory, so it’s a best effort.

How do you get there?

By car: Loch Tay is an 8hour drive from Londen By plane to Edinburgh & then a 2 hour car drive Sleeping can be done on the camping, but a nice bed i think is not exaggerating, the town of Kenmore is best located for that.

So if all this looks like something for you, have a look on the website , check the promotional video . If you have that 1 crazy friend, share this article with him/her!

I think I will add it on my long term bucket list and meanwhile think about who could be crazy enough to join me…

Brave the elements in style! 

Marie-Laure

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Banana chocolate chiapudding

This time I want to share a recipe for Banana chocolate chiapudding. It's a perfect breakfast or power snack for endurance athletes. More power recipes on www.greenfoxontherun.com

Overnight oats and chia pudding are my favorite breakfast. It's packed with protein and healthy fats and it keeps me going for hours.

Chia seeds are loaded with antioxidants, fibre, omega 3 fatty acids, complete protein, minerals and vitamins. They absorb about 10 times their volume in water so it will keep you filling full. It forms a gel and because of this gel, chia slows the conversion of carbohydrates into sugar. This means the carbs you eat will be able to fuel your body for longer periods of time. Just perfect for endurance athletes!

Chia seeds are called a superfood, but remember there's no such thing as a magic potion! Exercice and a healthy and balanced diet are key!

Recipe for 2:

1/4 cup + 1 tbsp chia seed

1 + 1/4 cup rice milk

1/2 cup oats

1 medjool date (soaked in water)

2 tbsp cacao powder

1 tbsp maple syrup

1 banana

1 tsp vanilla extract

a pinch of sea salt

topping: fruit, nuts, pepitas, …

In a bowl, combine the chia seeds and rice milk together. Set aside for at least an hour (or till you have a thick pudding). I prefer to set aside overnight in the fridge.

Pour the chia pudding in a food processor and add the other ingredients (except those for the topping). Blend until the ingredients are mixed.

Serve with fresh or frozen fruit, berries, nuts, coconut… Enjoy!

Brave the elements!

Femke

More recipes on:

www.greenfoxontherun.com

https://www.instagram.com/femkereynaert/

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Runners are mad about new Nike+ Running app

For several years, the Nike+ Running app has been one of the most downloaded health apps worldwide. Millions of people trying to keep fit and improve their health daily log in to the app and track their progression. Last month however, Nike – very randomly – took a huge gamble: the immensely popular smartphone app got a complete makeover and some features have been replaced or deleted. Users had to start from scratch with the new Nike+ Run Club. Safe to say the reception hasn’t been very positive…

Nike claims the new version was made “by runners, for runners” but many old Nike+ users are outraged about the sudden switch. They criticize the loss of functionality and features and the new Nike+ Run Club only got a 2-star review among iPhone users.

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Feeling like Marie-Antoinette... in a trisuit

Triathlons come in all formats, distances and… locations. For me personally, location tends to be the first thing I look at when choosing my next triathlon. Through all the triathlon blogs, I also have a bucketlist in my head of triathlons I want to participate in. The Castle Triathlon series had been on my list for a while, and here's the full report on the race. 

For those of you who haven’t heard of the concept. The Castle Triathlon Series is a series of 6 triathlons, hosted in various castles in the UK, Ireland and France. The swim lap is in the lake of the castle, the bike lap in the surroundings and the running lap is on the castle domain. Quite a unique experience if you ask me and one that 2 of the 4lmnts ladies decided to participate in. We chose the Triathlon du Château de Chantilly, hosted on the domain of a gorgeous castle north of Paris. Why did we choose the French castle? Simply because it was the nearest to where we live. I believe all the locations have something unique to offer.

The triathlon took place the last weekend of August. The Castle Triathlon Series does quite a lot of efforts to make triathlons accessible to all; young and old, amateur and professional alike. They have various race distances (depending on the castle), relay triathlons and also a specific kids triathlon. All the short distances took place on the Saturday and the Olympic distance and half triathlon took place on the Sunday. We took part in the Olympic triathlon on Sunday. We arrived late Saturday afternoon, just in time to get our race numbers. We could not yet put anything in the transition zone, which might have been helpful as we now had to stuff all gear (including our bikes) in our small hotel room. Apart from that, the organization was super well done and everything went super smooth.

On raceday itself, we got to the domain in the early morning and had enough time to get everything ready in the transition zone. The weather was splendid (maybe a bit too hot) and made the setting even more unique. The setting of the castle in a warm morning light could not have been a better way to mentally get ready for the race.

Before the race started we all got a very clear briefing on the route and the French triathlon rules (which are pretty strict). There was no female wave, which was a first for us. Main advantage: finally, a non-pink swimming cap to add our triathlon caps collection. Main disadvantage: it was pretty hard to find a good rhythm as the majority of the swimmers went pretty fast. The cycling route and the run were both great – fun routes, and gorgeous environments. When you finally approach the castle again and you know you’re almost at the finish line, you can only get a boost to make it to the end.

I wonder what Marie-Antoinette would think of it but we think it was great! So if you’re still looking for a triathlon next year, we would really recommend participating in one of the Castle Triathlon series triathlons. The organization is very well done, atmosphere is great and the setting is unbeatable.

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Cupping: can hickies help improve performance?

As a loyal sportsfan, I followed the Olympic Games in Rio. I think it’s the only reason in summer it’s allowed to sit in front of your TV set.

Of course, the swimming competition (and i think most women will agree with me) is one of the highlights. And for all of you who joined me in watching this spectacle, you must have also noticed the red dots on some swimmer’s bodies. At first glance, they looked like tattoos, but after some research I found out they were in fact intentional made bruises originated by suction, or to explain to the wider public: hickies!

This therapy is called ‘cupping’. It is the result of a recovery method used to relieve tension in the muscles. It’s not only applied by swimmers, although they have a harder job in hiding it. Contrary to what you might think, it’s nothing new.  It is actually an ancient treatment method known in different cultures from the Chinese, to the Greek to early Muslim scientists. People all over the world have been performing this therapy for over 3,000 years. It’s only just recently since some celebrity athletes adopted the therapy it has gained popularity.

How is it done?

The technique relies on fist-size suction cups that pull the skin back and loosen muscles and tendons. The cup is usually left on the skin for somewhere between five and fifteen minutes. It's really basic and not that expensive at all, often combined with regular massages it costs you around 50euros.

Why does ('nt) it work?

Pulling skin away from the muscles would have a positive effect on the movement of your muscles in your body and help blood circulation so your body can get rid of toxins faster. According to traditional Chinese medicin it improves your “qi” (pronounche: tsjie). And that’s not all, it has been claimed to cure illnesses from coughing to cancer. However, there is no proven evidence of it’s benefits, most scientists say it’s bullshit. It is even dangerous, since applying suction multiple times to the same area can cause tissue death.

Should we try it?

My conclusion from my research, for what it’s worth: it looks a) really painful and b) very ugly. So the only reason Michael Phelps would like to look like a ladybug in front of millions of viewers, I guess it must help, if not at least as placebo. The only way to find out is to try it myself, but then again, my performance can first improve via other ways …

Brave the elements!

[love4lmnts]

Running abroad

Got a holiday coming up? Don't forget to pack your running gear. Trust me, your running shoes are a key travel essential. Here's why:

Explore the surroundings Jogging is the most efficient and fastest way to get around. If you're visiting a new city, you discover historic buildings, famous sights and monuments without having to take te subway or paying for a boring ride on a tourist bus. Sports & culture combined, what could be better? 

Never dull Maybe you've gotten a bit tired of that same old run around the park at home. Running while on vacation is never dull, because you're discovering a new country, new scenery and often beautiful landscapes. Jogging in a new environment is the best way to get over that running dip. 

Guilt free snacking and sipping On vacation, you do not want to think about your diet. A holiday is all about enjoying wonderful local food and exotic cocktails at the hotel bar. If you've had a good workout in the morning, there's no need to feel guilty about that. An extra scoop of ice cream? Sure, why not?!

Good looking Instafeed Running in front of the Trevi Fountain? Across the Brooklyn Bridge? Against the background of beautiful mountains or the sun setting in the sea?  Ask someone to take a picture or strike a selfie-pose... Holiday running pics are the best and definitely spice up your Instafeed!

So don't forget to pack your running shoes and tag us in your fancy Instagram posts.

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What I learned during my bike fitting

A while back, we posted an article here on why it is important to buy a bike that has the right fit. When I bought my bike, I have a basic bike fitting. By basic, I mean, the sales guy has measured my length and that was about it. Lately, I have been biking more and longer than before and especially during long rides, I would feel that my bike positioning was not ideal. I had to lean forward a lot to reach my brakes and holding my steer at the bottom was near to impossible. So I decided to get a proper bike fitting and here are the 4 things I learned:

It’s not only about height

Your body height is obviously an important factor in determining your ideal bike positioning and bike size. However, it’s more than just your total height that is important and there are also other important aspects to consider. Your total height, while important, should also be broken down into the length of your upper body and lower body. When you think about how you’re sitting on a bike, it’s quite clear that someone with long legs and a small upper body will have a different fit than someone with shorter legs and longer upper body. Next to your height, there is also for example the length of your arms that forms a crucial factor in your bike fitting.

 It’s not only the frame that counts

The most basic aspect of a bike fitting is of course a bike frame that fits your size. As I had had a basic fitting, I was relieved to hear my bike frame was actually correct for my height. However, it comes down to a lot more than your bike frame. The height of your saddle, positioning of your saddle, the positioning of your steer, the size of your steer, the positioning of your brakes on your steer… The list is almost endless. In my case, even with a good bike frame, adapting all of these took more than 2 hours. So a good bike frame is no guarantee for a good positioning. Key here is that a bike fitting is about more than measuring, but really about the position you have on your bike. A position that balances between aerodynamics and ergonomics.

Everything is related to one another

Not only are there many aspects that influence your bike positioning, all these aspects are related to another. Increase your saddle height and you will also have to adapt your saddle position and possibly your steer position. It’s a strenuous task to balance all of these (that’s why you better leave it up to a professional) and it requires a high level of precision. On the upside, even if your bike frame is not 100% ideal for your measurements, it doesn’t mean you have to buy a new bike. Changing many small things on your bike can get you a long way to approximate your ideal bike positioning.

It can boost your performance

You think about bike fitting and positioning and almost immediately, you think about aerodynamics. A more aerodynamic positioning can boost your performance, but your performance can also be boosted in other ways. My saddle height for example was way too low, and so was my steer positioning. As a result, I was leaning forward a lot and blocking my leg movement when biking. This in turn was resulting in blocking off key bloodstreams and meant I would get muscle fatigue very easily. I now feel when I’m cycling, that I can rotate much more flexibly and in bigger rotations. My muscles are less tired as a result so even toward the end of a long ride, I can still accelerate and ride comfortably.

I can highly recommend getting a bike positioning to anyone who regularly goes cycling. There are many types of bike fittings – some with state of the art technology tools. I did mine with someone who used the basic tools but who knew from many years of experience what he was doing. Ask around to your cycling buddies as well, chances are high one of them has already done a bike fitting. With a better positioning, we are sure you will be able to…

…brave the elements. 

[love4lmnts]

Bucket list: 5 most original marathons in the world

For most endurance runners, finishing a marathon is the highlight in their sports career. In search of the ultimate physical challenge, some athletes go the extra mile - pun intended - and organize even more spectacular marathons. Races where participants have to face extreme heat, cold or humidity. Only the brave cross the finish line!

We present you: the most original marathons in the world.

1. Great Wall Marathon - China

One of the most exhausting races in the world. The first miles, runners are lead through Chinese villages, past beautiful ricefields to finally climb the Great Wall. Participants have to face enormous slopes and over 5000 (!) stairs. On your bucket list: because of the idyllic landscapes and the breathtaking views.  

2. Antarctic Ice Marathon

A marathon on the Antarctic continent, wow! The conditions are extreme: an average temperature of -20°C and a track of ice, ice... nothing but ice! The number of participants is limited to 40 runners and to enter you need to pay €13.500. On your bucket list: because of the spectacular surroundings, duh!

3. Australian Outback Marathon

You run through the Australian Outback while being encouraged by kangaroos and wombats.  On your bucket list: because the race leads you over deserted forest trails and typical read earth paths. You pass Australia's symbol, Ayers Rock and the mystical mountain chain Kata Tjuta.

4. Reggae Marathon - Jamaica

This marathon is quite relaxed, although you need to get up early: the race starts at 5 AM. The scenery: white sandy beaches, waving palm trees and azure seas. On your bucket list: because of the music. All along the route you are accompanied by enticing reggae tunes, drums and dj's.  

5. The Walt Disney Marathon - Florida, USA

Oh yes, you actually run through Disney World in Florida. You will pass the Magic Kingdom, the Animal Kingdom, the Hollywood Studios and Epcot. On your bucket list: because your favorite Disney characters cheer you on along the way. And participants receive a Mickey Mouse Finisher medal. 

Which marathon is on your bucket list?

Brave the elements!

[love4lmnts]

6 most awesome places in the world to swim

I love open water swimming for training and for pleasure, and I think you should all try it. It has many advantages compared to the swimming pool: it is open 24/7, there are no hairs on the floor, it has great acoustics, you get to be out in the nature and disconnect, smell the fresh air and moreover it's free!

With the vacation period coming up, I made a selection of the most beautiful places in the world to go open water swimming. If this doesn't convince you, I don't know what will!

1. Dead Sea - Israel

Swimming in the Dead Sea is a really exceptional experience. Salt levels are very high (that's why they call it the Dead Sea).  If you paid good attention in physics or chemistry, you will now that this means you don't "swim" in the dead sea, you simply float. This can come very convenient, as also most wetsuits help to increase your buoyancy and efficiency, here it's automatic!

Besides that, since the minerals and salt level are very high, the water feels a bit oily even after you dry. Also, the water is considered pretty warm, and the floor in most places is covered with salt crystals and salt coating. So it's a combination of a workout, a sightseeing and wellness all in 1!

Tip for the ladies: Do not shave at least two days before you plan to take a dunk in the Dead Sea, and be prepared if you have any open cuts or sores while you’re swimming, as you will quickly learn the real meaning of putting salt in one’s wound.

2. Bondi's Iceberg Pool - Australia

The famous Bondi Baths have been a landmark of Bondi Beach for over 100 years. Okay it is still a pool, but in fact it's the best of both worlds. The open water feeling of open water swimming and the safety of a pool. Especially in Australia, where you have to pay attention for sharks or squids or getting caught in a rip tide. The water is ocean water, it automatically gets refreshed when a big wave hits the pool! How cool is that? Ps: there are pools like this all over the Australian east coast, so take your pick.

3. Lake Powell - USA

When touring the National Parks in the States, don't forget to bring your goggles. Excellent swimming can be done in Lake Powell´s warm waters through scenic canyons, surrounded by the dramatic landscape of the Glen Canyon National Park. There are even tour operators that schedule a 4day swimming adventure & hike: check it out!

4.  Taal Lake, Phillipines

It's not every day you get to swim in the crater of a volcano. Also, Taal Lake is an ideal and up and coming spot for kiteboarders, as it provides large space with few obstacles. are floating fishing villages along the deepest parts of the lake.

5. Sua Ocean Trench – Samoa

Unfortunately, not easy to get there in the middle of the Pacific Ocean. The To Sua Ocean Trench is a clear water pool. To Sua means ‘big hole’ and has been converted into a large swimming area. A ladder is installed on the side for visitors to access this 30 meters deep pool.

6. Puerto Ayora – Galapagos

If you like some diversion while swimming, I suggest you go to the Galapgos. Helena, our co-blogster, is currently there and has sent us some mouth-watering holiday pictures! During your swim you can spot plenty of marine animals: white tip reef sharks, manta rays, seals, tropical fishes and even turtles. On the mainland, you can view marine iguanas, birds, crabs and a natural mangrove. the gigantic iconic Galapagosturtle!

So hopefully you got enough inspiration to start open water swimming and train for your triathlon!

Brave the elements!

[love4lmnts]

Top 6 most beautiful destinations in the world to swim

I love open water swimming for training and for pleasure, and I think more people should do it. It has many advantages above the swimming pool: it is open 24/7, there are no hairs on the floor, the acoustic is excellent, you get to be out in the nature and disconnect, smell the fresh air and moreover it's free!

With the vacation period coming up, I made a selection of the most beautiful places in the world to go openwater swimming. If this doesn't convince you, I don't know what will!

1. Dead Sea - Israel

This is a really exceptional experience. Salt levels are very high (that's why they call it the Dead Sea).  If you paid good attention in physics or chemistry, you will now that this means you don't "swim" in the dead sea, you simply float. This can come very convenient, as also most wetsuits help to increase your buoyancy and efficiency, here it's automatic!

Besides that, since the minerals and salt level are very high, the water feels a bit oily even after you dry (until you take a quick shower). Also, the water is considered pretty warm, and the floor in most places is covered with salt crystals and salt coating. So it's a workout, sightseeing and wellness in 1!

Tip for the ladies: Do not shave at least two days before you plan to take a dunk in the Dead Sea, and be prepared if you have any open cuts or sores while you’re swimming, as you will quickly learn the real meaning of putting salt in one’s wound.

2. Bondi's Iceberg Pool - Australia

The famous Bondi Baths have been a landmark of Bondi Beach for over 100 years. Okay it is still a pool, but you definitely get the best of both worlds. The open water feeling and it much safer with regards to sharks or getting caught in a rip tide. The water is ocean water, and it automatically gets refreshed when a big wave hits the pool. Ps: there are pools like this all over Australian east coast, so take your pick.

3. Lake Powell - USA

When touring the National Parks in the States, don't forget to bring your goggles. Excellent swimming can be done in Lake Powell´s warm waters through scenic canyons, surrounded by the dramatic landscape of the Glen Canyon National Park. There are even tour operators that schedule a 4day swimming adventure & hike: check it out!

4.  Taal Lake, Phillipines

It's not every day you get to swim in the crater of a volcano. Also, Taal Lake is an ideal and up and coming spot for kiteboarders, as it provides large space with few obstacles. are floating fishing villages along the deepest parts of the lake

5. Sua Ocean Trench – Samoa

Unfortunately, not easy to get there in the middle of the Pacific Ocean. The To Sua Ocean Trench is a clear water pool. To Sua means ‘big hole’ and has been converted into a large swimming area. A ladder is installed on side for visitors to access this 30 meters deep pool.

6. Puerto Ayora – Galapagos

If you like some diversion while swimming, I suggest you go to the Galapgos, Helena our co-blogster is currently there and has sent us some mouth-watering holiday pictures! You can view marine iguanas, birds, crabs and a natural mangrove where you can spot white tip reef sharks and the gigantic iconic galapagos turtle

So hopefully you got enough inspiration to start open water swimming and train for you triathlon!

Brave the elements

[love4lmnts]

Healthy Stuffed Sweet Potato

Sweet potatoes are an excellent and inexpensive staple to have on hand. They contain almost twice as much fibre as other types of potatoes. So the caloric energy is used more slowly and efficiently than a low fibre carbohydrate. For as sweet as they are, sweet potatoes have a low glycemic index. This means they release sugar slowly into the bloodstream, unlike normal potatoes or starchy foods that elevate blood sugar rapidly. So you won’t get blood-sugar spikes, but you will get a steady amount of energy.

Due to the color-pigmented vitamins, sweet potatoes are high in anti-inflammatory benefits. They are rich in vitamin C, A, E and B6. Vitamin A and E support a healthy immune system and fight against diseases. Vitamin B6 breaks down homocysteine, a substance that contributes to the hardening of blood vessels and arteries. The benefits of vitamin C include protection against immune system deficiency, cardiovascular disease, prenatal health problems, eye disease, …

Enough reasons to include sweet potato to your healthy life style :o)

These stuffed sweet potato are loaded with protein, fibre and healthy fat, but you can add whatever you like or what’s available. Add some quinoa leftovers and grilled veggies or what about some tomatoes, black beans, onion, cilantro and avocado for a Mexican style potato? Just make sure you have a good dressing on hand!

RECIPE (4persons)

Ingredients

4 sweet potatoes, scrubbed clean

cooked lentils

vegetables, I used leftovers like steamed broccoli, roasted carrots, corn and onion

lemon juice

sea salt and pepper

parsley

For the tahini dressing:

60 ml / 1/4 cup tahini

2 tbsp water

1 tsp mustard

1 tsp apple cider vinegar

2 tbsp orange juice

METHOD:

Preheat the oven to 200°C / 400°F. With a fork, poke holes in the potatoes. Bake for 45 minutes to an hour or until tender.

While potatoes are baking, blend together the tahini dressing and set aside.

Sautée onion and add vegetables (if using fresh veggies) or add the steamed (leftover) vegetables and bake about 1 minute. Remove from heat.

In a bowl, combine the vegetables with lentils and corn and add salt, pepper and parsley.

Remove potatoes from oven, cut open lenghtwise, mash each side with a fork and sprinkle on a little sea salt and pepper.

Add the topping and drizzle the tahini dressing over the potato.

Enjoy as a side dish or as a light dinner or lunch!

More recipes and healthy tricks for your active lifestyle on www.greenfoxontherun.com

Brave the elements!