Hummus Eggs

A healthier alternative to deviled eggs!

Ingredients:

  • Hard Boiled Eggs

  • Your Favorite Hummus (I use Red Pepper or Artichoke and Spinach)

  • Seasonings (Salt, Pepper, Paprika, Garlic, Etc.)


Cut hard boiled eggs in half. Scoop out egg yolk. Fill with tasty hummus. Sprinkle with favorite seasonings :) Serve chilled! 

 

RECIPES

Jealousy Juice

Ingredients:

  • 1 green apple

  • 3 celery stalks

  • 1/2 cucumber

  • 2 cups of spinach/kale mix

  • chunk of cabbage (half card deck size)

  • 2 kiwi

  • water and ice cubes ( add until you like consistency) 


Put all of the ingredients into a blender then mix, chop, puree until you get a consistency you like.

 
Peanut Butter Power Cookies

Ingredients:

  • 3/4 Cup of chunky peanut butter

  • 1 tsp vanilla

  • 1/4c egg beaters or 1 egg

  • ½ c. smart balance light or 1 tablespoon 

  • Coconut oil (or half/half)

  • ½ c honey

  • 1 tsp. molasses          

  • 1-1 ½ c of Bob’s Red Mill Shortbread Flour  

  • 1/2-1  cup organic shredded coconut (unsweetened) 

  • Enjoy life (dairy/gluten free) chocolate chips  

  • 1 tsp baking soda (if you like your cookies "poofy"...or don't add in if you like more texture)

  • Optional - banana, extra coconut, cherries, or any other yumminess you may like!

          
Melt the butter/oil to liquid form if needed ( I just put in the microwave for a few seconds). Stir in vanilla, egg, honey, molasses.  Mix well. Stir in peanut butter. Mix well again. Stir in the rest, Flour, coconut, (optional) baking soda, then chocolate chips! Bake at 350º for 10 minutes-ish.

 
Banana Cocoa Pudding

This is a high antioxidant, wonderful treat.
Cocoa powder ranks top 2 antioxidants on most lists. 

Ingredients:

  • 1 Banana

  • Raw Cocoa Powder (1-2 tablespoons (whatever to your liking)

  • Honey

  • Optional - Enjoy Life Chocolate Chips, Strawberries, Raspberries, Coconut, Cherries...


Mush banana up in a bowl.  Drizzle with honey, add cocoa powder...and add optional items! My favorite is with the chocolate chips. 

 
Cherry Chocolate Chip Cookies

Ingredients:

  • 1/2 c. smart butter light

  • 1 16 oz bag of frozen cherries thawed

  • 3/4 c. honey

  • 1/2 c. chocolate chips (enjoy life)

  • 1 1/2 c. Bob's shortbread mix

  • 1 tsp. baking soda

  • 1/4 c. egg beaters

  • 1 c. oats

  • 1 tsp. vanilla

  • Dash of Salt


Melt butter in big bowl in microwave for 15 seconds. Stir in egg beaters, vanilla, cherries and honey. Add all dry ingredients. Make sure dough is somewhat thick. Bake at 350 degrees for 10 minutes max.

 
 
Pumpkin Cookies

Ingredients:

  • ¾ can pure pumpkin

  • 1 tsp vanilla

  • 1/4c egg beaters or 1 egg

  • ½ c. smart balance light or 1 tablespoon Coconut oil (or half/half)

  • ½ c honey

  • 1 tsp. molasses 

  • ½ c to 1 c of oat flour

  • 1-1 ½ c of Bob’s Red Mill Shortbread Flour

  • Enjoy life (dairy/gluten free) chocolate chips 

  • Spices- pumpkin, all spice, nutmeg, ginger, cinnamon 

  • 1 tsp baking soda

  • Optional add ins- nuts, peanut butter, coconut, extra pumpkin


If using smart balance (“butter”), be sure that it is soft enough to mix, if using coconut oil, be sure it is melted or in liquid form. Place those in a large bowl with pumpkin. Mix. Add in vanilla, egg, honey, molasses. Mix well. Add together four, spices (usually a few good shakes of each listed, but then several extra shakes of cinnamon and pumpkin spice), baking soda in separate bowl. Mix well, then add together with other wet ingredients bowl. Then add in chocolate chips. Bake at 350 degrees for about 10 minutes or until edges are golden/brown.

 
Dairy Free Healthy Banana Ice Cream

A healthier alternative to ice cream!

Ingredients:

  • 2 Frozen Bananas (Peeled)

  • 1/2 Cup Vanilla Almond Milk Plus Fiber and Protein (maybe more or less depending on the size of the bananas)

  • 1/2 Teaspoon of Vanilla Extract

  • Ice cubes if needed


Blend together in a blender. Add "enjoy life" chocolate chips, coconut, or any other fun treats!

BBQ Salad - Hummus & Simply Protein Chips

Ingredients: 

  • Spinach/kale/mixed greens

  • Tomatoes 

  • Cucumber

  • Broccoli 

  • Carrots

  • Brussel sprouts

  • Simply Protein Chips (I used half herb flavor and half chili flavor)

  • BBQ Sauce ( I used honey chipotle)

  • Extras- hard boiled egg, avocado, celery, any other veggies!

  • Hummus- favorite flavor...I used Red Pepper and Garlic

 
Black Bean Soup or Dip

Ingredients:

  • 1 Can of Black Beans (No Salt Added - Not Drained)

  • 1 Can of Diced Jalapenos (Small Size - Drained)

  • 1 Can of Corn (No Salt Added - Drained)

  • 1 Can of Diced Tomatoes (Drained)

  • Cilantro

  • Pepper

  • 2 Diced Avocados

*all ingredients can be fresh ones too! 


For soup: Blend black beans, jalapenos, avocado, cilantro, and pepper in blender. Then add in the rest of the ingredients. Cook over medium heat. For a thicker soup or more of a dip: Keep everything drained, blend together.

 
 
BBQ Chicken Salad

Ingredients:

  • Spinach/kale/mixed greens

  • Tomatoes

  • Cucumber

  • Celery

  • Carrots

  • Grilled Chicken Breast

  • Extras- hard boiled egg, baked beans

  • Sweet and Spicy BBQ sauce

 
Zucchini Bread

Ingredients:

  • 2 Cups of Grated Zucchini 

  • 3 Cups of Flour (2.5 Cups of Gluten Free Arrowhead, 1/2 Cup Bob's Redmill Shortbread Flour)

  • 1 Tsp Salt

  • 1 Tsp Baking Soda

  • 1 Tsp Baking Powder

  • 3 Tsp Cinnamon

  • 3 Eggs (I use Egg Beaters)

  • 1 Cup Vegetable Oil (I use 1/4 Cup Smart Butter Light and 1/2 Cup or Less of Coconut Oil)

  • 2 1/4 Cup Sugar (I use Light Honey)

  • 3 Teaspoons Vanilla

  • 1/2 Teaspoon Molasses 

  • Splash of Water (The batter tends to be thicker anyways, but I add some for a smoother consistency)

  • Walnuts (Optional) 


Mix all wet ingredients together in separate bowl. Then mix in all of the dry ingredients in a separate bowl. Then mix together. Bake at 325 degrees for 40-ish minutes. 

Grilled Salmon Salad

 

Ingredients:

  • Spinach/kale/mixed greens 

  • Tomatoes

  • Cucumber

  • Berries

  • Grapes

  • Mango

  • Grilled Salmon (seasoned with lemon pepper)

  • Extras- Nuts or Seeds

  • Sweet Baby Ray's Raspberry Chipotle BBQ sauce

 
Nicci Corradino

Littleton, CO

Hi I'm Nicci a mom, wife, runner, and  business women from Littleton, Colorado.  I've accomplished some speedy marathons and within the last year or so I've been pursuing the trails and ultra marathons. 

 
Megan Moriarty

Overland Park, KS

Hi! I’m Megan and I live in Lawrence, Kansas. I run locally with two amazing trail running groups - the Lawrence Trail Hawks and the Mud Babes, based in Kansas City. I’m a born-and-bred Kansan, but I get out to Colorado as much as I can because I love the mountains. 

 

After catching the running bug about 7 years ago while training for a triathlon, I started off running on roads. I built up to and ran 3 road marathons and enjoyed the personal challenge, but once I discovered trails I never looked back. I love getting out in nature!  I’m a back-of-the-pack runner and love the challenge of endurance running for the self-discovery that it facilitates. 

 

I’ve completed 4 marathons (3 road, 1 trail), 4 50k-distance trail ultras and 2 50-mile ultras. While working with Coach Michele, I’ve achieved 2 50k PR times, as well as a new personal distance record (50 miles). I’ve run my first trail race in Colorado, and now I’m excited to be tackling my next challenge - my first 100k!

 
 
Carol Rice​

Colorado Springs, CO 

Hi, I'm Carol Rice, 31 years old, and I live in Colorado Springs, CO. I was born and raised in TX and have always loved being active! Growing up, I played basketball, judo, and track, but after college my fitness had declined so much I couldn't even run a mile. Eventually, I did Crossfit for 2 years to regain my strength. Then in 2015, I really began running more as an outlet and I've loved the lifestyle ever since! I went on to run 12 half marathons in one year, but then had to have my thyroid removed for thyroid cancer. Eventually, I recovered my running fitness again to run my first marathon, an ultra Ragnar relay, and more than a dozen obstacle course races. I've had some injuries but since working with Michele, I've finally been able to recover stronger and faster than before! 

 

I love running because it just makes me feel alive and good! Working an office job, I crave the movement. That training run out on the trails is freedom, exploration, peaceful, adventure, and a break from both the routine of work and stresses of everyday life. Running provides mental clarity, physical fitness, amazing friendships within the community, race travel adventures, and goals so you're always growing! 

 

My favorite running trail is Barr Trail and Garden of the Gods in Colorado Springs. 

Stan Fortuna

Grand Rapids, MI

I'm from Michigan, where I realized I needed some guidance, some coaching, since I was doing the same long runs and getting the same results, never improving.  Enter Michele Yates about two years ago, what a difference this has made for my running.  Currently I am running once again for major FUN, doing better than I ever dreamed of doing, and recently completed my 104th ultra or marathon!    The coaching of Michele has been a blessing and I’m looking forward to serving as a Rugged Running Ambassador in 2018 and running, among others, the Georgia Death Race, Run Rabbit Run, the Squamish 50/50 and possibly Bandera, again, and the Tunnel Hill 100 to wrap up the running year. 

 
Melissa Trolene​

Newtown, PA

I am Melissa Trolene and I live in Newtown, Pennsylvania. After being a classic ballet dancer in my youth, I ran intermittently in early adulthood. I stumbled into trail running and “fell hard” a few years ago and never looked back to the roads. I thrive on running in nature throughout the seasons and with friends of all abilities.

Since my first 50K, HAT in Havre de Grace, MD, I have many more 50ks, a few 50 milers, and a 100k.With Michele’s coaching last year, I was able to achieve the 3-year long goal of running the Laurel Highlands 70.5M under the cutoff to get my first Western States Lottery ticket. I travel frequently up and down the East Coast to race, crew, and pace friends but am eager to see more of the West Coast trails.

 

When I’m not racing, I am an active volunteer in the running community locally and regionally at aid stations as well as medical volunteering. My husband and I enjoy camping and hiking which also gives me more time on the trails. Though our schedules don’t allow us to have dogs, we have three rabbits who help with physical therapy and yoga sessions. I love my job as a nurse working twelve-hour shifts- it builds endurance for long races and allow for 20 miles runs on random Tuesdays.

 
 
Mattie Diveglia

Havertown, PA

Hi there!  I am Mattie, a 40 year old living in Havertown, PA, with my husband, two young sons, and dog.  I started running during lunch when I was working as an attorney in Philadelphia. Running quickly became a wonderful outlet for me and an excuse to get some fresh air.  I am currently a stay-at-home mom, and running continues to provide the same – much-needed – outlet.

My first race was a 5k in 2009, and then I decided to run a marathon in 2013.  Amazing the difference between that first marathon and my third marathon last May with Michele as my coach!  Not only did I drop about 40 minutes from my time, but I also had hips and glutes that went the distance. Michele has helped my trail running so much with her strength and nutrition expertise.  I was able to complete a 40 mile trail race last year to celebrate turning 40, and am looking to complete a 50 mile race in 2019. It’s so inspiring to be part of a running community that accomplishes such huge things; I look forward to seeing where my running can take me with Michele and Rugged Running.

 
Melinda Coen 

Morristown, NJ

My name is Melinda Coen, I am 32 years old and currently live in Morristown, NJ.  I'm a lifelong runner that enjoys pushing my limits and trying to excel in all sorts of different long distance races both on the road and the trail.  My favorite distance is the 100 mile, because the finish is never guaranteed and it tests both your mental and physical training in ways unforeseen.

  

Running allows me to find myself, and has brought me invaluable friendships over the years as well.  I think I would be an entirely different person if I didn't run.

 
Maggie Guterl 

Philadelphia, PA

I was born in the 80s. I ran around the neighborhood with all the other kids. I liked to run fast but not long. A mile seemed like a long way.  My first race that I can remember was the Brian’s Run 1 Mile Fun Run. I don’t remember what year it was. I was maybe 9. My dad was always a runner and go on long runs. I always wanted to go with him.

 

As I grew older, I occasionally dabbled in running; nothing too serious. I was much more focused on my social life and party career.   In 2007, I ran my first big girl race, the Broad Street 10 Miler in Philly. I was hooked. Eventually, I found myself at the start line of the 2009 Philadelphia Marathon with a Boston Qualifier goal of 3:30 in mind. I pulled it off.  At mile 17, I figured I was “one and done.”   Eighty ultras and marathons later, I still find that thought at mile 17 mildly amusing.

 

In July 2011, I ran my first ultra but it was not until 2013 that I really started to find myself in the sport. I met Michele during Rocky Raccoon 100 in Texas.  Afterwards, I contacted her about her coaching.  I figured I would try it for a year and see where I could improve.  Five years later and the sky is not even the limit. We just keep raising the bar. 

 

Since that fateful February day at Rocky Raccoon, I have PRed every distance (even the 5k), competed for Team USA in a World Championship, run a sub 15 hour trail 100 and earned a Golden Ticket to Western States where I ultimately placed 8th.

However, there is no rest for the weary (well unless Michele schedules rest.. then YOU REST!).  I have even bigger goals this year and Michele is helping me get there.  I might fail but it won’t be because I wasn’t prepared.  If there is one thing Michele has taught me, it’s to find the highest goal and then aim higher. 

 
Ryan Goverts 

Chesapeake Bay, MD

I’m a flatlander, always looking for a change of elevation in and around my home state of Maryland. Living near the Eastern Shore of the Chesapeake Bay has many benefits, but hills are not one of them!

 

I caught the running bug later in life, after 37 years spent wondering why anyone would run for fun. 4 years later, my feet are more often than not propelling me forward over whatever new terrain I can find. Running came along at a time when I needed an escape, and quickly became one of the greatest joys I’ve ever experienced. Finding trail running only amplified that joy.

 

I ran my first ultra in March of 2016, and haven’t looked back – running 15 since, with a healthy schedule planned for 2019 as well. With the training and support of Rugged Running, I know it’s going to be a great year!

 

I generally despise pavement, but running he Amsterdam Marathon in 2017 will always hold a special place in my heart. Finishing in the 1928 Olympic stadium was a feeling this half Dutch guy can’t put into words.

Kyle Deluna

Dyer, IN

Hello!  I’m Kyle DeLuna and live in Dyer, IN which is about 30 miles outside of Chicago.  I’m 36 years old and got into running until about 6 years ago. Up until that point, I would maybe do one 5k a year with my dad on Father’s Day and always enjoyed the experience.  On the verge of turning 30, I realized I needed some consistency with my movement and went all in with running. I ran my first marathon in 2013 and to date have completed 11 marathons/ultras in 9 different states.  I have a goal to run a marathon/ultra in each state and try to complete a few states each year. I’m not the type of person that likes to plateau, so I am always looking to get faster or take on a more challenging race.  This is why working with Michele is great as she can push me to my limits and has helped me PR at basically every distance. I look forward to continue to work with Michele as I plan to conquer two 100 mile races in 2019 including Leadville.  In addition to being a part of the Rugged Running team, I am a husband and father to two young boys (1 & 4 years old) who help me get in extra mileage while I chase them around.

 
 Brie Staker

Sagle, Idaho

My name is Brie Staker and I’ve been running for over 26 years. I found Michele through recommendation from a friend who was training with her. While I’ve been running and racing for most of my life working with Michele has been a total game changer. Since working with her I finished as second place female in a marathon and recently as 3rd place female in my age group at a trail 50K. Michele’s holistic approach to training coupled with her strong confidence in me has boosted my running to a whole new level. I can’t wait to see what’s next with Michele as my coach. I have a goal of running my first 50 miler in 2019.

 

I live in northern Idaho on a mini-ranch with my husband and our two dogs (along with a barn full of turkeys, chickens, and goats)! I love cooking and baking and learning the importance of food and nutrition in overall health and wellness. In my down time I enjoy a good book, yoga, or just chilling on the deck in the sunshine with good friends.

 
 
Erika Feigles

Louisville, CO

I started running in elementary school, where my sole motivation was to beat all the boys in my class on field day. I continued running through middle and high school, but it was on the soccer field. A decade or so later, I realized that I missed having the goals and structure and endorphins that come with sports... so I hopped on the treadmill at the gym and ran my first mile. It was terrible! But I was hooked.

 

I started with local 5ks, and gradually worked my way up in both distance and speed. Over the next year or two I set a goal to run a marathon by the time I was 30. As every good running group does, I was quickly persuaded that if I was going to do that, I may as well try trail running and a 50k. That was the beginning of the end for me. The trail and ultra scene were exactly what I was looking for. Over the past 10 years, I've run through some of the most magical places nature has to offer, for sometimes 100 miles at a time, and wouldn't trade it for anything. It is my happy. Next up is the Leadville Trail 100, which will be my first 100 at altitude!

 

I found Michele and Rugged Running last fall when I was facing a surgical repair on my hip. I was interested in coaching anyway, to see what else I could do to improve, and I really liked the holistic approach Michele and Rugged Running adapted. She not only got me through 6 months of training for a 100 while injured, I hit new PRs at almost every distance along the way. I was also very prepared for my surgery, and recovered quickly due to her training.

Suzanne Collins

Littleton, CO

My name is Suzanne Collins, people call me "Suz" or "Suzy". I am a Colorado Native and started running 11 years ago because it was "free and I didn't have to pay for a gym membership" and all I needed was a pair of shoes and my best friend telling me I could do it.

 

I started working with Michele in 2015 because I was tackling another road marathon and my experience with my first road marathon didn't go so well. Being a college swimmer I know the benefit of having a coach, I just needed to find the right fit. Luckily for me a fellow runner from my local running club was working with Michele at the time and she talked me through her programs and I reached out to see what its all about. I dropped 30 minutes off my marathon time working with Michele and I ran less miles training for the race. Part of her training got me on trails, which I dreaded BTW but grudgingly did anyways. Turns out I really liked being on trails, it helped me to overcome some mental blocks of distance. The following year I ran my first 50k under Michele guidance and enjoyed each part of the training and racing.

 

I'm recently coming back to more "serious" training from having a baby and sustaining a fractured pelvis during pregnancy. Its been a long struggle to get back, but I am fighting every step of the way. I plan to run a 50k this summer and maybe some shorter races as well. You will always find me out at lots of races since I have a speedy Husband Matt crewing and helping other runners along the way. In my day job I am a Senior Media Strategist at an Advertising Agency and a mom to a ball of energy Toddler girl.

 
Ben Coon

Dillon, CO

Living in Summit County Colorado has afforded me countless trails and a high elevation playground. I started trail running in 2014 and have really enjoyed the community, challenges and the beautiful terrain along the way. I have started seven 100 mile races and finished five. Ouray 100 in 2018 was absolutely amazing, and privileged to have experienced that race. This year I have completed Rocky Raccoon and looking forward to Cruel Jewel, Leadville and pacing Tahoe 200. When I’m not running or working, I’m outside with my Border Collie Pika, usually helping her find a squirrel. I’m so excited to be joining Rugged Running as an ambassador and group training leader this year.  Group Training will be located in Summit County. For more information about this see the Group Training tab and send an email to me.

 

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