We often make the same resolutions year after year with little no changes each year. Instead of making the traditional new year’s resolutions this year consider why these anti-resolutions that may seem counterintuitive, actually can help you reach your goals.

We’re eight weeks into our nine-week holiday challenge. This week our challenge is to put away the smartphone and the mindless scrolling, and give the gift of presence to our loved ones. I share strategies to reduce time on social media and ideas for what to do instead of reaching for your phone.

It’s week six of the nine-week holiday healthy habits challenge. Our mission this week is to eight 6-8 servings of fruits and vegetables a day. This post gives you tips on how to make vegetables taste delicious so you’ll want to eat more, and how to include more vegetables in your daily diet.

We often make the same resolutions year after year with little no changes each year. Instead of making the traditional new year’s resolutions this year consider why these anti-resolutions that may seem counterintuitive, actually can help you reach your goals.

We’re eight weeks into our nine-week holiday challenge. This week our challenge is to put away the smartphone and the mindless scrolling, and give the gift of presence to our loved ones. I share strategies to reduce time on social media and ideas for what to do instead of reaching for your phone.

It’s week six of the nine-week holiday healthy habits challenge. Our mission this week is to eight 6-8 servings of fruits and vegetables a day. This post gives you tips on how to make vegetables taste delicious so you’ll want to eat more, and how to include more vegetables in your daily diet.

Try these five squat variations that every runner should do for improved running performance.

Learn about pre and post run nutrition for runners to achieve optimal performance. What should I eat before, during and after my runs? Learn more about healthy carbs, fats and protein meal and snack ideas, and meal timing guidelines. If you eat to run, you never have to carb load again.

Join me for a nine-week holiday challenge to gain fitness, not fat this holiday season. No extreme diets or exercise plan, just nine simple habits practiced over nine weeks to finish the year strong, and start the new year with a foundation of healthy living.

Celebrate autumn with these healthier pumpkin spice muffins from the Run Fast Eat Slow cookbook to fuel your long runs.

Carve out some time in your day for this great pumpkin workout for runners that uses pumpkin instead of medicine ball for the exercises.

If you can run a 10K and have been consistently running for last six weeks, you’re ready to start training for a half marathon in eight weeks. Follow these exact steps to build your half marathon training schedule like a running coach, or download my free half marathon training plan for free.

If you are considering running the BMW Dallas marathon, the time is now to start training. You don’t need me to convince you that running is awesome, this is post is about the five reasons to the run the Dallas Marathon that have (almost) nothing to do with running.

If you’re looking for the secret to fat loss, the bad news is that there is no secret. The good news is that there are tried and true methods that, when applied consistently, result in permanent fat loss for most healthy people.

As runner we have a lot of shared experiences, the good, the bad and the embarrassing. Get out your virtual bingo pen to play runner’s bingo, and see how long it takes you to yell B I N G O !

Learn what you can add to your diet to make it healthier, rather than what you have to subtract. Focus on the foods that will help you to feel more satisfied and less deprived.

Get to the bottom of the age old debate, what’s best for permanent fat loss, running or weight loss? Learn how to get the most out of your workouts for the best results.

There are three factors to consider if you want to run faster and slash time off your race pace. Read this article to learn how to improve your running performance.

Are you mowing your lawn while your house is on fire? It means you’re not taking the most important actions to solve the immediate problem. Learn how it relates to nutrition to get the best results with the behaviors that make the biggest impact.

If you think of stability ball exercises and can only come up with crunches, try these exercises to use the stability ball to strength the whole body. Forget ball crunches and get creative!

if you’ve tried to exercise consistently, but had trouble staying on track, try these real-world tips to make exercise a regular habit.

Learn more about how to run a safe and effective run streak, and how to know when it’s time to stop.

Learn how to level up your planks to get the most benefit out of them, for all fitness abilities

If you thought meal prep was perfectly planned out tupperware dishes for the next 21 meals, learn simple strategies to make meal prep work in your life, to make healthy eating easier, more convenient and less expensive.

In case there is any dispute, I wrote a song about running to convince you that Autumn is the most wonderful time of the year. Won’t you sing along?

Runners can enhance their overall athleticism and help prevent injuries with runner-specific strength training. Learn about the exercises you can perform in all three planes of motion to improve your running performance.

Try this delicious and nourishing Superhero Muffin recipe from Shalane Flanagan and Elyse Kopecky’s new cookbook, “RUN FAST. COOK FAST. EAT SLOW.”

There are simple strategies you can apply today to train to run faster. Learn more about how to optimize recovery, perform speed work, and incorporate strength training to improve running performance.

Do you eat too fast? Learn how slow eating can help you manage your weight, and some strategies to slow down at mealtime. This week on the blog I explore how to run fast and eat slow, inspired by Shalane Flanagan’s new cookbook.

Every runner worth their salt tabs has an embarrassing running story. Laugh with me or at me, and learn from my mistakes to avoid these uncomfortable situations in the future.

Try these unilateral training exercises to improve running performance by strengthening each leg and hip independently, while challenging balance and core stability to help prevent injuries.

Before you start throwing things at me, listen to my story about why I gave up coffee and how it made me feel more energized in the morning and throughout the day.

Follow these tried and true rules to safely and effectively build your long run for marathon training, to run your best race yet.

I spent a decade yo-yo dieting, then four years ago lost the weight once and for all. During my journey I learned there are certain fundamentals of permanent fat loss. Before you spend another dollar on a program, a diet book, exercise equipment or supplements, make sure have the basics covered first. You may have to act and think differently than in the past to get better results in the future.

I worked with FitnessGenes to discover how my DNA impacts my training, nutrition and performance, and the results were fascinating. My results showed I have the genetic predisposition to become obese and a power athlete, which I am neither. Take this deep dive into your gene pool to learn how to maximize your strengths and fill in the gaps of your weaknesses.

I picked up a Theragun at the IDEA World fitness expo. I give a video review of the product, including pros and cons and a demonstration on how to use it.

In this blog post I explain how to survive the summer running season by taking some time off the road and moving it into the gym, so that when fall training season rolls around, you’ll be primed and ready for your strongest running performances ever.

There are a few universal truths when it comes to achieving big goals, whether in fitness or in business. If you’ve been successful in one area of your life, you can apply those same principles to reach new goals. Once you’ve mastered the process, you can achieve any big goal.

In this article I walk you through some of today’s most popular food trends and evaluate the potential positives and negatives, so you can make the best nutrition choices for yourself.

Learn all about BlogFest, the best-kept secret inside the IDEA World fitness convention. I share my Lea Genders Fitness unofficial and unauthorized BlogFest awards to honor the standout experiences in my epic weekend of learning, community-building and fun.

Weight loss is never linear, there are usually ups and downs along the way. Learn about the mistakes I made that sabotaged my weight loss journey for a decade before I figured out how to make health and fitness work in my life. Have you made any of these mistakes?

There are a few universal truths when it comes to achieving big goals, whether in fitness or in business. If you’ve been successful in one area of your life, you can apply those same principles to reach new goals. Once you’ve mastered the process, you can achieve any big goal.

In this article I walk you through some of today’s most popular food trends and evaluate the potential positives and negatives, so you can make the best nutrition choices for yourself.

Learn all about BlogFest, the best-kept secret inside the IDEA World fitness convention. I share my Lea Genders Fitness unofficial and unauthorized BlogFest awards to honor the standout experiences in my epic weekend of learning, community-building and fun.

Weight loss is never linear, there are usually ups and downs along the way. Learn about the mistakes I made that sabotaged my weight loss journey for a decade before I figured out how to make health and fitness work in my life. Have you made any of these mistakes?

Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.

It seems pretty straightforward, you want to run so you put on your shoes and start running. But there a few things to consider when buying and wearing running shoes. Check out this guide for the DOs and DON’Ts of running shoes so you don’t make any critical mistakes.

If you think you don’t have time to do a strength training for runners work out, try this four-minute full body Tabata-style workout as part of your warm-up before your next run.

Five important lessons I learned from my own fitness instructors, trainers and coaches over the years. These fitness professionals opened my mind to new ideas and concepts that eventually changed my life for the better. Sometimes the simplest changes or mindset shifts can make the biggest impact.

Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.

You already suspected your desk job was ruining your life (kidding!), now it’s ruining your running too? Sitting can cause all kinds of muscle imbalances and poor recruitment patterns from tight muscles, weak and underused muscles and poor posture. Learn how to counteract the ill effects of sitting on your running performance with foam rolling, stretching, strength training and stress management.

What kind of runner are you? We runners come in all shapes, ages and backgrounds. Our running preferences are as diverse as our shoe sizes. Some of us love the open air freedom of a trail run to clear our heads, while other prefer to run by the numbers on the local track. Whatever your running preferences are, the tie that binds us is the pull to the pavement…or the trail…or the track.

Enjoy the benefits of strength training for runners with these short and efficient workouts. Work them in your schedule before an easy run as part of a warm up or repeat in a circuit style for a full body workout on a non-running day. Run stronger, faster with reduced chance of injury.

A running journal can help you become a better runner with goal setting, progress tracking, race preparation and more. If you've only tracked your progress by reviewing your Garmin data history, a journal can help you take the next step in your running journey. Get organized and clear with your running goals using a journal.

Treadmills get a bad rap, but they have a lot of benefits including protection from the elements, a safe place to run early in the morning and late at night and most of all, they provide an easy way to control time and speed. Treadmills are perfect for speed interval training. Try this treadmill sprint interval workout that doesn't suck. 

A meal plan seems like the perfect solution to your nutrition problems. It tells you exactly what, how much and when to eat. But meal plans disregard one important factor: that you have a life to live. Reach your goals by developing healthy habits for sane and sustainable eating in the real world. 

Am I a real runner? Take this practical test to get instant results to find out if you're a real runner or not.

Try this short and effective intensity pyramid workout to improve your running pace. Interval workouts are an effective way to add in bouts of higher intensity activity to your workout to send the signal to your body to continue to get stronger and faster.

Store bought granola can be loaded with added sugar and other processed ingredients. Make this easy healthy granola at home for all the flavor but none of the junk. Perfect topping for a yogurt and berry parfait to refuel after your next run. 

Learn more about macro cycling, what it's all about and if it can help you reach your weight loss and fitness goals. Macro cycling is not for everyone, but for some people ready to get to the next level it can be an effective strategy to reach body composition goals. 

Runners use a seemingly illogical calculating system to make sense of their favorite sport. A mile doesn't always equal a mile and a treadmill minute is longer than a microwave minute. All the math rules go out the window. If you thought math was logical, you never talked numbers with a runner.

If you think you don't have time to do a strength training for runners workout, I can show you a few quick and effective resistance band exercises to do before you run in order to warm up, build strength, and activate your glute muscles, all which can help prevent injuries. 

Are you working out hard but not achieving the results you desire? This post discusses why more exercise is not always better, the signs of overtraining and how to find balance in your exercise routine for best results and optimal health. 

Is your relationship with your GPS running watch healthy or toxic? Determine if you're in a codependant relationship or if you're just friends with benefits. 

Runners need to strength train for optimal performance and to help ward off injuries, but the way a runner needs to strength train is different than a bodybuilder or a powerlifter. Learn the five components of an effective strength training for runners program to maximize your time in the gym so you can get back to running as soon as possible.

Run coaching is not just for elite athlete and school kids in a track program anymore. With online coaching, adult recreational runners can train with a coach to run their first or fastest race and avoid common running mistakes.

Try this tabata-style four-minute workout for when you don't have time to run. It's a quick and efficient way to build strength, speed, and anaerobic capacity. 

Five things to expect when you are trying to lose weight. Learn to manage your expectations for a sane and sustainable experience. Get started on the right foot for weight loss.