Issue 19
June 2019

By Kim Collings


1. Beast Profiles

2. Seven Pillars

3. Nutrition

4. Looking Ahead

1. Beast Profiles

Articles and interviews dedicated to reporting on the amazing people and stories of Your Beast Team!

Meet one of your new 2019 Ambassadors…..Heather Rooke!

What was your first OCR race and what made you decide to try it?

My first OCR was the 2017 Portland Terrain Race. My husband did the 2016 Seattle Sprint in October and after watching it I decided I wanted to try one so he told me to start with something smaller and work up to a Spartan race.

How has OCR helped you overcome challenges?

Growing up I have had Hip Dysplasia/ Osteoarthritis and my hips have always caused me pain. Walking caused my legs to pull out of place. After doing about 4 OCRs my muscle built up around my hips and for the first time in my life I didn’t feel pain. I decided that if I was going to stop going through daily pain, I was going to keep doing the OCRs.

What do you love most about the OCR Community?

The amount of love and camaraderie is amazing within the OCR Community. No matter the struggle one of us is having the entire community is there to make sure you get through it. I couldn’t have asked for such an amazing group of people to enter my life and now I am so proud to be part of ever growing support base.

Who inspires you?

A few people inspire me. My number one person is my son. He loves to cheer us on and run for his medals. His hugs at the end of the race is the best feeling in the world and knowing that I am giving him something to drive towards in life helps me feel like I am being the best mom I can be. Another person who inspires me is Casey McAlister for all his hard work and dedication to the sport. He shows us ALL that we have no excuse for not reaching our goals all while being humble about it.

What is your favorite OCR memory?

In October 2017 I ran the Oregon Warrior Dash at Horning’s Hideout. While this memory is my most difficult and challenging it reminds me every step on the course that I can get through anything. The race started in cold, clear weather. After a mile of running through the woods, we came to the first obstacle which was a lake swim without a lifeguard on duty. Being the strong swimmer and lover of water I am I decided I could swim it. The water was nearly freezing I would estimate around 38-42 degrees fahrenheit. After making sure a few other racers were safely across the lake after a few of them were on the verge of drowning, I got out of the water and started to move but I moved slowly. My body started to seize-up and I started to shiver. I forced my body to keep moving and after one of the hardest 5k’s of my life I finished the race literally lifting each leg with my arms to make sure I kept going. I find this to be my favorite OCR memory based on the fact that I could have quit at any point during the race or I could have quit when I saw the lake. I didn’t, I had never pushed myself so hard in my life and I never thought I could ever get to the point that I did. I found out later that I ended up with hypothermia. It means so much to me now knowing my limits and the amount of pain my body can endure while still pushing forward.

Tell us something about yourself that few people know, whether OCR related or not.

I am currently working towards opening my own storefront bakery and this path is not only hard because of the struggles of owning a business but I am also focusing on expanding my customer base and product line. The mental strain is extremely difficult but it makes me want to start my OCR season so much more so I can have a relaxing break while throwing myself over walls and under barbed wire.

What are your goals for 2019?

My 2019 race season is FULL!!! I have 17 Spartan races scheduled that includes world championship in Tahoe, an Ultra in Dallas, and a Trail in Seattle. I am possibly doing a Hurricane Heat at some point but haven’t decided that location quite yet. I’m hoping to complete a 5x trifecta while also doing Terrain race, Rugged Maniac and possibly a few local OCRs. My goals not only include OCRs though I want to get my Ultra buckle for the first time as well as wanting to get first place in my bo staff performance in Taekwondo. Bring it on 2019 it will be an amazing year no matter what!

Photo credit: Heather Rooke, Spartan Race

2. Seven Pillars

Endurance Strength   Athleticism   Recovery   Nutrition   Mind   Code

We work hard to improve our physical selves which is important in racing and a healthy life. I wanted to also focus on other aspects that can help us be well rounded in our racing and personal lives. Each month I’d like to choose a topic from the Spartan Seven Pillars above and then offer a challenge to you. You have an entire month to work on it. Research shows that lasting changes often occur when you take things slow and do one step at a time.

This month we are going to select Code.

  • Spartans push their minds and bodies to their limits.
  • Spartans master their emotions.
  • Spartans learn continuously.
  • Spartans give generously.
  • Spartans lead.
  • Spartans stand up for their beliefs, no matter the cost.
  • Spartans know their flaws as well as their strengths..
  • Spartans prove themselves through actions, not words.
  • Spartans live every day as if it were their last.

Homework: Select one of the above and work on it a little each day for 5-10 (or longer) minutes. At the end of the week, or month, present your project. Examples include putting together toiletry bags to give to a shelter. Organizing and leading a workout for your neighbors, friends, or family. Learning meditation or a new form of meditation and then teaching what you’ve learned to someone else. Get creative and have fun.

3. Beast Nutrition


21 Quinoa Facts You Should Know

How many of these quinoa facts do you know?Quinoa — pronounced “keen-wah” — is becoming increasingly popular in the United States . It has a rich nutty flavor and a texture that’s slightly crunchier than rice when it’s fully cooked. We love this delicious and healthy food, but how much do we actually know about it?

Here are 21 quinoa facts you should know:#21. Quinoa is a gluten-free food.
#20. Quinoa can be ground into flour and used to make gluten-free pasta.
#19. Quinoa is high in protein; in fact, it’s one of the few plant-based sources of protein that contains all the amino acids that our bodies can’t produce on their own.
#18. One cup of uncooked quinoa will supply you with half of your daily recommended value of fiber.
#17. Quinoa is a good source of iron; one cup of uncooked quinoa has more than 40 percent of your daily recommended value.
#16. Quinoa is high in vitamin B-6, which supports immunity and nervous system function.
#15. Quinoa is an excellent source of magnesium, a mineral needed for strong bones and healthy nerve and muscle function.
#14. The United Nations Food and Agriculture Organization declared 2013 “The International Year of Quinoa” because of its high nutritive value, impressive biodiversity, and role in combating hunger around the world.
#13. Quinoa is often considered a superfood because it is extremely nutrient dense.
#12. Quinoa comes in several varieties; white, red, and black are most common.
#11. Red quinoa holds its shape better after cooking, making it ideal for cold salads.
#10. Black quinoa has a slightly earthier taste than other varieties.
#9. Quinoa should be rinsed before cooking to remove its natural coating (which is called saponin). Most boxed quinoa is pre-rinsed.
#8.Quinoa can be cooked like rice. Put the quinoa and water into a saucepan, bring the water to a boil, reduce the heat, cover the pan, and then simmer the quinoa until cooked, about 15 minutes.
#7. Quinoa can be cooked in stock (instead of water) for extra flavor.
#6.Quinoa makes a delicious and nutritious breakfast; cook it with water the night before and then reheat it with a little milk in the morning. Drizzle with honey and top with fresh fruit.
#5. Uncooked quinoa can be stored as long as six months if it’s sealed in an airtight container and refrigerated. (You can also store it at room temperature, but it won’t keep quite as long).
#4. Quinoa was first cultivated in South America, near the Andes Mountains.
#3. Most of the quinoa consumed in the United States still comes from South America, specifically Peru.
#2. Quinoa is considered an “ancient grain” because it has been cultivated for thousands of years and remains largely unchanged.
#1. But quinoa isn’t actually a grain: it’s a seed.1


Quinoa Left Overs

I like using Quinoa as a base for creating left overs or lunch the next day. I make an extra serving of protein the night before and have a healthy meal the next day.

1 Serving Quinoa
5-6 oz protein (left over chicken, pork, beef, tofu, etc.)
2 cups vegetables (bell peppers, tomatoes and olives, peas, broccoli, whatever you have)

Cook quinoa according to package instructions. Add in your protein and veggies and warm through. You can stir fry the veggies, steam them, etc. Optional: Add a light sauce or lemon and parmesan.

Photo Credit:


4. Looking Ahead

The Beast Report: June 2019
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