• Training

    Hill Sprints

    Grass Hill Sprints have become a staple in my programing no matter what phase I’m cycling through. The benefits include an increase in running economy, promotion of better sprinting mechanics, low impact and they generally don’t take that long to complete. Choose a steep hill that forces you into that nice leaning posture but not so steep that it alters your mechanics completely. Once you have found the ideal hill start with one of my favorite hill workouts and gradually add volume: Sets x Length 12 x 40-60 yds @ 75 to 85% Effort Recovery Between Sets Walk back down the hill

  • Nutrition

    On-The-Go Breakfast Smoothie

    They say weight loss is really 70% diet and 30% exercise. Training requires a certain level of attention to detail when it comes to nutrition. But let’s be real who has time to meal prep every day? I certainly do not! One of my favorite new time saving ticks is freezing my morning smoothies in individual mason jars for every day of the week. A pack of 12 8 oz mason jars are dirt cheap on amazon and make the perfect portion size for smoothies that you can pair with a slice of Ezekiel raison toast and jam. Just pull the jar out of the freezer before you head out…

  • The Journey

    Find Your Why

    What if I told you finding your WHY was the key to achieving all your goals in 2020? We derive happiness from what we do, but true fulfillment comes from why we do it. Simon Sinek’s team said it best when they wrote “Fulfillment is deeper. Fulfillment lasts. The difference between happiness and fulfillment is the difference between liking something and loving something.” The challenge with finding your why is you cannot predict how long it will take. But once you define it then the magic starts. Your why is the belief and purpose that sets you apart from the rest. When your why is strong it also inspires others…

  • Training

    Nordic Hamstring Curls

    Did you participate Nordic November? The Nordic Hamstring Curl is an eccentric movement that increases strength and alters the architecture of the muscle. This results in the hamstring being able to produce and withstand more force when running. Don’t let my video scare you… This exercise can be done with minimal equipment! Just place something soft under your knees, have a partner hold your ankles and gradually lean forward while keeping your back straight. Join the Nordic November movement in December (better late than never) and add the following to the end of your workout routine for the next 3 weeks: Week 1 Week 2 Week 3 3 Sets x 6…

  • Nutrition

    4 Healthy Thanksgiving Recipes

    Thanksgiving isn’t just about the bird… The holiday season can be one of the toughest times to stay on track with your wellness goals. Gramma’s green bean casserole and your aunt’s secret gravy recipe tend to warrant a second or even a third helping on Thanksgiving. The reality is there are some amazing healthy alternatives that can give you a fighting chance at staying on track with your wellness goals during the holidays. Set some new traditions this Thanksgiving by finding a local turkey trot, signing up the whole family and include some of my favorite Thanksgiving dishes in the mix:  Paleo Roasted Butternut Squash Soup Garlic Balsamic Roasted Brussels…

  • The Journey

    4 Key Takeaways from Racing in Lake Tahoe

    What if I told you your all-time favorite vacation would be SOLO in the mountains of Northern California? My 2019 trail running season ended with a trip to California to race in The Emerald Bay 7 Mile Trail Run. The Lake Tahoe based race takes you around Emerald Bay and includes a section of the historic Rubicon trail, giving it a well-deserved rating as one of America’s most scenic trail runs. I boarded the plane in Atlanta filled with excitement and two servings of my favorite superfood protein shake. Having done my research, my training had prepared me for this race all season. I crossed the finish line at Lester…