Becca Menke: MEd|Blogger|Coach

Becca Menke: MEd|Blogger|Coach Follow

Certified running coach
Vegan blogger ๐ŸŒฑ
Bilingรผe ๐Ÿ‡ช๐Ÿ‡ธ
๐Ÿ”ฅ26.2 x12 ๐Ÿฆ„BQx10
๐Ÿ”ฅultras x 3
Coach/collab inquiries ๐Ÿ“ฉ Rabbitfoodruns@gmail
Team Nuun | NPChi

http://rabbitfoodrunner.com/recipes/gluten-free-vegan-pumpkin-cornbread-skillet/

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HAPPY PLANKSGIVING ๐ŸŽ‰๐Ÿ’ช My typical workout Wednesday class becomes Planksgiving the day before the holiday and it is hands down my favorite class of the year ๐Ÿค“
Join in the fun:
4x thru each set, 30/30/45/45sec, 1min rest between sets โ€”โ€”โ€”
Set 1๏ธโƒฃ
Plank w cross body knee tuck
Reverse crunch w medicine ball
Side plank w crunch 
Set 2๏ธโƒฃ
Hip dips
Goblet squad w weight
Starfish plank
Set 3๏ธโƒฃ
Plank to push-up
Side lunge to curtsy 
Reverse plank w leg raise
Set 4๏ธโƒฃ
Stir the pot
Sumo squat jumps w weight 
Side plank w hip raise
Set 5๏ธโƒฃ
Crowd sourced plank (you choose)
Reverse burpees
Plankjacks ๐Ÿ’ช๐Ÿ™Œ
โ€”โ€”โ€”
Thanks @coach.robyn For the workout and @pugcovery for the added obstacles. Now on to all the Thanksgiving food prep (pro tip: peel and slice all the veggies the day before to save time, Iโ€™m even going to make the mashed sweet potatoes and let all the flavors play nice)
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#planksgiving #coreworkout #abworkout #plankchallenge #wod #workoutwednesday #groupfitness #EDGEfamily #strengthforrunners #runcoach #halfmarathontraining #runselfierepeat #f3halfmarathon #runchi #veganrunnersclub #vegangains #strongereveryday #ihavearunnersbody #chicagofitness #chicagovegan
Need a last minute Thanksgiving recipe? Try this gluten-free vegan pumpkin cornbread recipe ๐ŸŽƒ๐Ÿž
Itโ€™s a twist on a traditional cornbread recipe: thick hearty texture, warm and aromatic and subtly sweet. Itโ€™ll please anyone with an allergy or food preference you may have at your table ๐ŸŒฑ๐Ÿ‘Œ๐Ÿป
Check the link in my profile or in the comments below for the full recipe ๐Ÿ‘‰๐Ÿป
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#vegancornbread #pumpkincornbread #veganthanksgiving #friendsgiving #vegancomfortfood #cornbread #sidedish #castironskillet #tuesdaytreat #veganrecipes #forksoverknives #feedfeedvegan #foods4thought #thereciperedux #thenewhealthy #vegansofig #fitfoodie #veganfoodporn #chicagovegan #chicagogrammers #rabbitfoodrunner
Thankful that I have friends who like to wake up in the dark and run
๐Ÿ’š
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Todayโ€™s speed workout was a mini pyramid: 2x400, 2x800, 2x400 getting ready for @f3eventschicago and feeling good. The hugs and high fives from the group helped too ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ”ฅ๐Ÿค— Have a lovely Tuesday friends, what are you thankful for today?
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#tracktuesday #trackandfield #halfmarathontraining #f3halfmarathon #speedwork #strongereveryday #betterwithfriends #gratitude #mileschangeyou #teamnuun #nomeatathlete #veganrunnersclub #healthylife #runnerslife #runspiration #runcoach #coachlife #runselfierepeat #runnerscommunity #runchi #chicagovegan
Sometimes I just want to start the day with a protein power bowl for breakfast ๐Ÿฅ—๐Ÿ’ช
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Deets: 1/2 cup cooked @bobsredmill farro + 1/2 cup turmeric and curry roasted chickpeas + roasted rainbow carrots + chopped apricots + chopped sun-dried figs + chopped almonds + spinach + @onceagainnutbutter tahini maple drizzle ๐Ÿ‘Œ๐Ÿป Not shown: side of honeycrisp apple slices and ~1/4 c pomegranate seeds ๐ŸŒฑ๐Ÿฅ• ๐ŸŽ
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18g protein, 5g fat, 22% RDA calcium 30% iron = good fuel for an easy day of training ๐Ÿƒ๐Ÿปโ€โ™€๏ธ
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#buddhabowl #veganbreakfast #breakfastofchamps #farro #chickpeas #veganrecipes #plantprotein #plantbasednutrition #saladbowl #nourishED #forksoverknives #realfood #saladporn #eatplants #veganrunnersclub #nomeatathlete #chicagovegan #runnersofig #runnerfood #iifymrecipes #veganathlete #sportsnutrition #chicagogrammers #rabbitfoodrunner
Best way to start my Sunday 
Friends ๐Ÿค—
Running ๐Ÿƒ๐Ÿปโ€โ™€๏ธ Sunshine โ˜€๏ธ Trails ๐ŸŒฒ
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Happy Sunday, friends. What are you up to today?
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#trailrunning #trailandultra #trailchix #halfmarathontraining #grouprun #runhappy #natureaddict #adventureawaits #novemberproject #np_chi #lovetherun #betterwithfriends #werunsocial #nomeatathlete #runnerslife #runnershigh #runningmakesmehappy #sundayrunday #chicagovegan #runchi #swallowcliff #midwestmoment
This is how I Saturday 
#runnerslife .
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The key to staying healthy is recovery. That means eating the right food and taking care of any tweaks or soreness. This morning was a wet and windy! Holy cow! I thought I was running into a wall when I was near @navypierchicago and was glad to have @mikerayb and @_jrho0_ to run with ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ’ช
After the run, came back to @edgeathletelounge to refuel with a high protein taco stir fry with @lightlifefoods chorizo, @traderjoes fire roasted corn and some veggies, @engine2diet corn tortillas and a side of ๐Ÿ“ while I did some stim on a tight low back - clearly my firm was off in the wind! 
And obviously, a side of crossword ๐Ÿค“
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#vegantacos #runcoach #recoveryfood #recoverstrong #edgefamily #electrostimulation #halfmarathontraining #werunsocial #runchi #whatrunnerseat #whatveganseat #thenewhealthy #plantbasedvegan #plantbasednutrition #sportsnutrition #letscookvegan #veganrunnersclub #nomeatathlete #chicagovegan #chicagogrammers #rabbitfoodrunner
Hello Friday, my dear friend ๐Ÿค—
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This was one of those weeks that started off low (read Wednesdayโ€™s post for context), but Iโ€™m happy to say itโ€™s ending on the up. Iโ€™m looking forward to my @f3eventschicago #halfmarathon training group run with @edgeathletelounge and the first of many holiday parties. What are you looking forward to this weekend? ๐ŸŽ‰
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#fridayfeels #embracetheday #weekendadventures #trailrun #trailchix #runhappy #trailandkale #veganrunnersclub #progressnotperfection #selfcare #edrecovery #run #runner #trailrunners #ultrarunner #runnersofig #halfmarathontraining #werunchicago #chicagovegan #chicagogrammers #rabbitfoodrunner
T-minus one week until Thanksgiving! 
New, super simple recipe on the blog: roasted vegetables with maple tahini dressing 
Chances are when you look at your holiday plate itโ€™s a mix of browns and yellows. Add some color with these rainbow roasted vegetables ๐ŸŒˆ๐Ÿฅ•๐ŸŒฑ
Check it out and let me know what you think, link is in bio and in comments below. Speaking of comments, are you a side dish or dessert person? Vote with your favorite holiday food emoji below ๐Ÿ‘‡๐Ÿป .
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#thanksgiving #sidedish #roastedveggies #eattherainbow #veganthanksgiving #holidayfood #vegansofig #veganfoodshare #veganrecipes #rainbowcarrots #beets #brusselsprouts #foods4thought #forksoverknives #realfood #cleaneats #feedfeedvegan #thenewhealthy #rabbitfoodrunner #chicagogrammers #chicagovegan
I want to be a flower ๐ŸŒบ
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I got to work this morning and made myself my usual tea (not a coffee drinker) and todayโ€™s quote hit home. 
Iโ€™ve been in eating disorder limbo for months. Equidistant between recovery and regression. Torn between viewing myself as a weed and a flower ๐Ÿฅ€
Lately, I have been all weed 
I canโ€™t do a pull up because Iโ€™ve gained too much weight
I canโ€™t run fast because Iโ€™ve gained too much weight 
I look in the mirror during strength class and see fat not muscle
๐Ÿ˜”
Itโ€™s so frustrating to come so far and yet have such a long way to go 
Iโ€™m saving this quote to remind myself to see the flower. To be kind to myself, be positive, and see my successes ๐ŸŒป
Happy Wednesday, friends .
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#perspective #selflove #wednesdaywisdom #wordstoliveby #changeyourmindset #glasshalffull #beaflower
Happy Monday friends ๐Ÿ’š
Todayโ€™s post run breakfast is a mushroom chard tofu scramble with a side of @earthboundfarm berry medley ๐ŸŒฑ๐Ÿณ
15 g of protein per serving, rich in calcium and iron this #tofuscramble makes a great breakfast option for athletes ๐Ÿ’ช
Full recipe on the blog, direct link in bio and in the comments below ๐Ÿ‘‰๐Ÿป
P.S this recipe was a reader request, if thereโ€™s a vegan recipe youโ€™d like to see on the blog let me know in the comments below 
Hereโ€™s to starting off the week happy and healthy โœŒ๐Ÿป๐ŸŒฑ .
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#veganbreakfast #tofu #whatveganseat #vegansofig #eattotrain #runcoach #runnerfood #postrunmeal #realfood #cleaneats #foods4thought #forksoverknives #veganrecipes #meatlessmonday #breakfastofchamps #breakfastporn #plantbasedprotein #performancenutrition #2fab4ana #recoverED #cleanishcuisine #chicagovegan #chicagogrammers #rabbitfoodrunner
Second week of @f3eventschicago training is in the books ๐Ÿ™Œ
Spent a lovely Saturday morning with this @edgeathletelounge crew getting reacquainted with the icy roads and now Iโ€™m spending my Sunday cozied up after a quick trail run ๐ŸŒฒ
Training for a half is very different than training for an ultra, both in terms of mileage (35mi this week, I used to run that in a day!) and in terms of pace. Those speed workouts are tough but Iโ€™m really enjoying the challenge ๐Ÿ’ช
If youโ€™re interested in joining the training fun, use code RABBIT for $6 off the entry 
Have a lovely Sunday โœŒ๐Ÿป๐ŸŒฑ
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#halfmarathon #halfmarathontraining #longrun #winterrunning #lovetherun #speedworkout #edgefamily #runcoach #runningbuddies #werunsocial #runchi #veganrunnersclub #nomeatathlete #ihavearunnersbody #runhappy #runnershigh #chicagovegan #rabbitfoodrunner
Itโ€™s a wonderful day for comfort food ๐Ÿฅ˜ 
Thinking about making this vegan mac โ€˜n cheese using a homemade cheese sauce, @ancientharvest lentil pasta, spinach, and savory @spicetrailsnacks granola for a cozy lunch. High in protein and flavor, and sounds delicious after a long run. What do you think, good idea? ๐Ÿค”
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Cheese sauce recipe (two servings):
2 large ๐Ÿฅ•, peeled n chopped 
1 medium Yukon ๐Ÿฅ”, peeled n chopped
1/4 c nutritional yeast 
1 tsp onion powder
1 tsp garlic powder
1 tsp turmeric 
1/2 tsp salt 
2-3 tbsp boiling water, plus more as needed .
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Boil the carrots and potatoes until soft
Drain and blend all ingredients in a food processor, adding boiling water as needed to achieve desired consistency 
Mix in with cooked lentil pasta and wilted greens, top with vegan breadcrumbs or savory granola and enjoy ๐Ÿ˜‹
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#veganmacncheese #vegancheese #lentilpasta #plantbasedprotein #dairyfree #whatveganseat #veganbowl #veganrecipes #realfood #runnerfood #plantprotein #thereciperedux #forksoverknives #feedfeedvegan #letscookvegan #recoverED #eatittobeatit #strongnotskinny #chicagovegan #chicagogrammers #rabbitfoodrunner