Follow the strength and running blog written by a personal trainer and running coach from Dallas/Fort Worth for expert advice on running, strength training and nutrition.
AUGUST 2019 STRENGTH AND RUNNING BLOG
What are the ten most common bad running habits that could be negatively affecting your performance? If any of these sound familiar, work to correct these bad habits and your running results will improve.
Why put off until tomorrow what you can accomplish today? When it comes to our health and fitness goals, if you seem to be always planning on starting tomorrow, (and tomorrow becomes never) I’ll walk you through a mindset shift you can use to start making healthy changes today.
How to strike the balance between enjoyment and healthy choices while on vacation.
Learn how a running journal can help you improve your performance, and enter to win a tangerine and red believe training journal edition from Velo press!
Which is better, The Fitbit Ionic or the Oura ring? I compare the features of both activity trackers and show you how to decide which would be best for you based on your goals.
The best time to workout is the time you can stay most consistent. For some people that time is in the early mornings. Learn about my quest to get up early to workout with helpful tips to wake up early to exercise when you’ve tried before and failed.
Learn how to tell the difference between exercising and training so that you get the best results. Explore the benefits and potential downside of training. Need help? As a running coach and personal trainer, I can help you with a training plan to effectively reach your goals.
JULY 2019 STRENGTH AND RUNNING BLOG
I share three books that can transform your running performance, to train smarter, run faster, injury-free—plus a bonus book on habit change to make sure it all sticks. There is catch. You have to do the daily consistent work over months and years to get there. If you are willing to do the mobility exercises, skill work, drills, and training, you can make massive improvements. It’s a lifestyle. It’s not just about the one hour you spend training, it’s what you do the other 23 hours a day.
I tried the Shoe Cue, a running shoe insole that promises to help correct running form by providing instant feedback if you heel strike on the run. I’ll give you my unbiased review, what I loved and what I didn’t love, so you can make a purchasing decision for yourself.
I attended a RunRX running clinic in Dallas and pulled together 3 lessons learned that can help you improve your running and life.
In this blog post I cover the six Fs of running, the fundamentals, or the rundamentals. We go in depth on running Form, Fuel, Fit, Foam Rolling, Fast, and Far to improve your running skills.
If you are relying on will power to achieve your goals, there’s a more effective way! Skill Power is a concept I heard about recently from Al Switzler in his Ted Talk regarding behavior change. In this blog post we explore the skills you can work to develop to make healthy living a habit.
I went to the Shine influencer event at the IDEA World fitness convention prepared to learn about fitness, marketing, programming, and nutrition, but ended up learning three unlikely lessons that taught me something new about myself.
Read more about the workouts I tried at the IDEA World fitness convention in Anaheim, California; the good, the challenging, and the sweaty.
I had the privilege of sitting in on an intimate lunch seminar at the IDEA World fitness convention with the founder of Precision Nutrition, John Berardi. He spoke about popular diets and how they seem different on the surface, but if you dig a bit deeper you’ll discover that when executed in a healthy way, these diets have more in common than differences. In this blog post I share what I learned about popular diets, and qualities of an effective diet.
Running in the heat can feel suffocating, but it doesn’t have to stifle your running progress. Follow these quick summer running tips for before, during, and after your run in the heat. Run smart and consistently this summer and watch your pace soar for fall race training season.
Are stuck running indoors this summer while trying to beat the summer heat? Take advantage of indoor running with these three treadmill workouts to train to run faster this summer.
If you want to figure out how many calories to eat per day, online calculators and formulas can produce wildly different results. In this blog post I’ll show you why experimentation with calories and making outcome-based decisions is the most effective way to individualize your nutrition needs.
JUNE 2019 STRENGTH AND RUNNING BLOG
MAY 2019 STRENGTH AND RUNNING BLOG
Learn how to determine the proper paces for your running workouts to achieve the best results, plus try this countdown interval workout to improve speed.
Is weekend overeating killing your results? In this blog post learn the strategies you can implement to enjoy a balanced lifestyle that includes treats and indulgences, while still reaching your health and fitness goals.
Are you considering running the Runner’s World summer run streak? Read this first. Five questions to ask yourself before committing to at least a mile a day and bonus tips for completing the streak.
You can improve your running performance by practicing running technique, and skill practice. In this post learn common running form mistakes and try a Tabata-style skill practice workout.
Is your inner dialogue giving you confidence to work hard and achieve your goals or is it holding you back? I was made aware that my self talk wasn’t all as positive as I thought. Learn how I am working to change my inner voice for better results.
Are you following the weight loss strategies of the tortoise or the hare? If you remember the classic tale, the slow and steady turtle ultimately wins the race. Learn why slow is usually better for long term fat loss.
There’s a big difference between following your bliss, and following your blisters towards bliss. Learn how to pursue hard goals of personal fulfillment without getting discouraged.
In this post you’ll learn how to build an effective strength training for runners program: What exercises to do, how many sets and reps to perform, how much rest to take, and how to combine your strength training with your running plan.
If you’ve ever gained weight while marathon training (it happens!) you know that the training for performance goals is different than running for weight loss. In this post we explore how your running training and nutrition can vary based on your desired outcome and how to choose one goal at a time for best results.
If you’re not assessing, you’re guessing. Learn how to take accurate body measurements to track progress towards your health and fitness goals. The scale doesn’t tell the whole story, body measurements can reveal non-scale victories.
This week on the blog we are talking all about non-scale victories; alternative ways to measure progress in your health and fitness journey. Try these nine fitness tests, note your scores, and retest after several weeks of training. Improvements in your fitness do not always show up on the scale, sometimes they show in your performance.
APRIL 2019 STRENGTH AND RUNNING BLOG
If the scale isn’t budging, don’t give up, you may be experiencing positive results that aren’t reflected in your scale weight. In this blog post learn why the scale doesn’t matter and five ways to measure results without the scale. Focus on non-scale victories to remove the frustrations from your fat loss journey.
I reviewed five popular health & fitness apps to highlight the benefits of each and warn you of the potential pitfalls so you get the best results from downloading these apps.
If you’re a runner who needs to add strength training to your workout plan, I have a ton of exercise ideas you can perform with a heavy-duty Superband long loop resistance band. Take the Superband with you on your next run and knock out some resistance training on the go.
Do you need a digital intervention? Too much screen time can lead to health problems, poor relationships, and diminished focus. In this blog post I suggest ten ways to decrease your screen time for a healthier balance. Don’t worry, I won’t take away your run selfies or Instagram meals.
Ever wonder what it takes to become a real runner? Well, if you lace up your shoes and go for a run, then congratulations, you qualify. But there are certain rites of passages most runners experience on their journey. Fast or slow, long distances or short, as runners we usually have these uncomfortable experiences in common. Can you relate?
Fitness is coming along with the final season of Game of Thrones! Use this Game of Thrones inspired treadmill workout to stay motivated to get fit enough to go up against the White Walkers as they invade Westeros.
Want to change your life? In this post you will discover how to start small and use momentum to build the habits that lead to a healthy lifestyle. You’ll also learn to recognize the thought patterns that lead to negative momentum that can sabotage results. Don’t just read, take action on this post for best results.
What’s your runners personality-type? We all come from different backgrounds and experiences, but as runners, we connect on some level. Take the quiz to find out your motivation and discover your runners personality type.
Runners need to pay attention to the middle child of the Glute muscles family, the Gluteus Medius. Try these exercises to strengthen this often neglected muscle, needed to keep the pelvis steady during runs.
As consumers become more health conscious, food manufacturers work harder to sell you their products, but is it healthy just because the package says so? Learn the common marketing tactics designed to mislead you, how to read the nutrition labels, and the five worst junk food disguised as health food offenders. Don’t let nutrition buzzwords kill your results.
Are you making any of these training mistakes? 10 common mistakes that can sabotage your next running PR. Run smart to get the best results.
Try these bridge exercise variations and progressions in your next workout to increase Glute and ab strength to run stronger.
If you think your mornings are too busy for a healthy breakfast, I challenge you to try one of these quick and nourishing breakfast ideas to start your day.
MARCH 2019 STRENGTH AND RUNNING BLOG
Check out my unbiased running shoe review for the zero drop Altra Torin Knit 3.5
Learn all about foam rolling: How to choose the correct foam roller, mobility tests to determine where you need to foam roll, advanced foam rolling techniques that go beyond the basics, learn how long and how often to foam roll for the best running performance and injury-prevention results!
In this blog post you’ll learn how to identify the limiting factors that are holding you back from success and how to create behavior change goals to overcome your obstacles.
I recap my fitness convention experiences at the IDEA personal trainer institute south in Dallas, TX; The good, the bad, and the sweaty.
We know how to live healthier, we just don’t always do it. Take my healthy lifestyle quiz and see how you score, then learn how to begin to bridge the gap between knowing and doing.
Try my easy to prepare spinach and turkey stuffed mushrooms for a quick and healthy meal.
Runners that strength train are stronger, faster and less prone to an injury. Try these six lower body exercises in my nine-week run stronger plan.
As an advocate for moderation in nutrition and fitness I can accept that moderation doesn’t work for everyone all the time. It’s important to keep an open mind and adjust your lifestyle choices based on your results. If moderation isn’t working for you, what else can you try? I believe in everything in moderation, including moderation. Try my five strategies to kick-start fat loss over the next 30 days.
FEBRUARY 2019 STRENGTH AND RUNNING BLOG
Do you struggle with focus? You’re not alone. Too many goals, not enough time? Learn my framework for following one course until successful. Breaking your goals into small daily actions can help you achieve the results you desire.
If you are experiencing pain leading up to race day it can be a hard decision after months of training: To race or not to race? Take your ego and emotions out of it and ask yourself these questions to decide if you should race or rest.
If you want to run faster follow this 12-week speed work plan to progressively increase speed without increasing injury risk. Learn about the different types of speed work, how to perform them, and how to safely integrate them into your training schedule.
Often in our fitness journey we look for duct tape solutions to our problems, the weight loss pill, the quick fix, or the fad diet, instead of addressing the problem at the root. Learn to build a foundation of a healthy lifestyle for permanent results.
Check out my Spotify alternative rock running playlist for some motivation that will be music to your ears.
I visited LiveLeanRX in Fort Worth for Dexa body composition scan. Learn how to use the results from a Dexa scan to decrease fat and gain muscle. Throw away your scale and use body composition measurements to track progress.
If you love a runner, she’s probably not like other girls. Give her a unique Valentine’s Day gift on February 14th that shows you love her as much as she loves to run.
To improve in running, sometimes we have to set aside our ego and take a step back and unlearn poor movement patterns to run forward more efficiently. Running is a skill, and skills can be learned and improved with frequent drills, practice and exercises. Follow along as I experiment with the Pose Method of running.
I started taking CBD oil then hemp oil because I had heard many accounts of its anxiety and pain-reducing benefits. After a couple of months of increased anxiety I made the connection between the hemp oil pill and my depressed mood. When I stopped taking the hemp oil I felt an immediate improvement in my emotional well-being. My story is not typical, but I wanted to tell it to help others who may have had a similar experience.
What’s inside your runner’s survival kit? I polled my social media followers on the items they couldn’t run without. From chapstick to running partners, you’ll love these answers. These running necessities will keep you running long and strong. What did I miss? I’d love your input.
JANUARY 2019 STRENGTH AND RUNNING BLOG
Running injuries seem common, but they are avoidable with proper training, programming, and rest. Are you making any of these mistakes that may lead to a running injury? This post outlines how to get a running injury. If you avoid these training missteps (pun intended) you increase your chances of running injury-free.
I have a confession. I was not feeling my best for a couple of months. I was losing motivation was working through how to get back to a sense of normalcy when I made one small change, and everything changed for the better.
It's the third week of January. How are those New Year’s resolutions coming? Is the excitement of big goals in the new year starting to fade away? Don’t worry, it’s normal! Learn how to get over the new year’s resolution slump so you can keep working towards your goals all year long.
Strength training isn’t cross training, it’s as important to your run training programing as the long run and intervals. Not sure where to start? Incorporate these five strength training moves into your next workout to build the runner-specific strength that will help you improve your run.
Follow these five tips to become a better runner to run stronger and faster, with a reduced chance of injury and watch out for these common mistakes that runners make
You might be a runner if you act in any of these strange ways. Runners behave in a way that seems odd to non-runners, but is perfectly acceptable in the running community. You know you’re a runner when you can relate to these weird behaviors as part of your normal running life.
Use these three simple strategies to break bad eating habits for a healthier lifestyle.
If Santa forgot some self-care gifts to help you transition into the New Year, I have the best ideas for gifts to treat yourself.
A New Year’s Workout to kick off the year with a bang! Try this high-intensity workout that includes beginner, intermediate and advanced versions, so if you’re starting with your new year resolutions, or if you’ve been working out for years, this New Years-themed workout is for you.