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.
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STRENGTH AND RUNNING BLOG: The MOST RECENT 30 POSTS
Ever read a fitness blog and feel like it was written just for you? You're not alone. Most of us are dealing with the same challenges. Skipped workouts, guilt after a long day, starting over every Monday, and wondering why it's so hard to stay consistent when we're capable in so many other areas of life. This post explains why it feels so personal, why that's actually a good thing, and how recognizing your own patterns is the first step toward lasting change.
Summer fitness doesn’t have to be all or nothing. In this post, I’m sharing how to stay consistent with your health and fitness goals without missing out on the fun. It’s not about restriction, it’s about choosing a few non-negotiables, letting go of perfection, and showing up in ways that feel doable, even during cookouts, travel, and long weekends.
Workplace wellness isn’t about fruit bowls or step challenges with no follow-through. It’s about building a culture that supports employee health in real ways, with coaching, structure, and tools that meet people where they are.
Most systems fail not because people don’t care, but because the plan doesn’t fit their real life. When you give employees the support they need, they feel better, think more clearly, and show up more consistently. That’s not just good for people. It’s good for business.
What if your thoughts aren’t the truth—just habits you’ve never questioned?
In this post, I share how mindset work shifted for me when I stopped trying to control my thoughts and started seeing them for what they are. I share how one of my most common negative thought patterns, the inner critic, shows up in my thinking, and what happens when I stop assigning meaning to every anxious thought. I also talk about tuning in to the quieter voice, the one that leads with curiosity, calm, and creativity.
You don’t have to wait for life to calm down to take care of your health. The people who stay consistent aren’t relying on perfect conditions. They build habits they can lean on when things get hectic. It’s not about finding more time, it’s about using the time you do have, five or ten minutes at a time, to stay connected to movement. That’s what keeps the momentum alive.
Sitting all day doesn’t just affect your posture, it drains your energy and focus. In this post, I share some simple, discreet office-friendly stretches and movement breaks that fit into real-world workdays. Whether you're in a cubicle or working from home, these practical tips can help you feel better and perform better without needing to change clothes or disrupt your schedule.
Explore how GLP-1 medications like Ozempic and Mounjaro work, the role of strength training and nutrition in preserving muscle during weight loss, and insights from board-certified family practice physician Dr. Story in Fort Worth, TX on what to consider when discussing options with your healthcare provider
In this blog post, learn how to leverage your daily habits like a high-yield investment account—even if you’re bad at math like me. Just like compound interest, small consistent actions add up to strength, energy, and health that pays off for years to come.
We love to blame the scale when we don’t like the number, but the truth is, the scale isn’t the problem—it’s how we think about it. In this post, I’m breaking down why focusing on the number keeps you stuck and how shifting your mindset around the scale can change everything about how you measure progress.
Learn how to manage perimenopause and menopause symptoms naturally with proven, sustainable strategies. Take control of your health, reduce belly fat, and feel your best in midlife and beyond.
I didn’t quit caffeine because I’m superhuman. I quit because it stopped working for me. I was tired, wired, and wondering why my sleep was trash. As a perimenopausal woman, my body isn’t bouncing back the way it used to. So I decided to experiment. What happened when I stopped relying on caffeine to function? Spoiler alert: the withdrawal was real, but so were the benefits. Now, I use it intentionally—for performance, not survival.
Discover the 5 stages of fitness progression—from building the habit to optimizing your routine. Learn how to stay consistent, make progress at your own pace, and create a sustainable fitness lifestyle without the pressure of perfection.
If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.
Think results take months? Think again. You can get stronger in a week, shift your mindset in a day, and start seeing progress long before the scale budges. The key? Redefining what success looks like. If you’re tired of chasing quick fixes, it’s time to focus on the wins that actually matter—starting today.
In this post, I share how shifting my focus has helped me maintain long-term fitness, why periodizing training leads to better results, and why letting go of the pressure to do everything can actually make you stronger. Plus, with spring in the air, I know the miles will be there when I’m ready.
Discover how embracing self-kindness can turn setbacks into stepping stones for growth. This personal letter shares actionable strategies to replace harsh self-criticism with empowering self-encouragement, helping you celebrate every small win on your journey to sustainable success and personal growth in whatever you aim to do!
Win a Custom T-Shirt Quilt – Turn Your Memories Into Cozy Comfort!
Love your old race shirts but don’t wear them anymore? Enter to win a custom-made twin size t-shirt quilt ($110 value) and transform your favorite 24 running memories into something you can actually use! This is the perfect way to preserve your achievements while adding a personal, cozy touch!
Enter now for your chance to win!
Giveaway runs from February 17th-February 23 2025 winners will be announced by February 26th
Winner will receive a coupon code for their quilt (valued up to $110).
An online joke about Severance sparked an interesting question: Can I get severed, but for the gym? If you could separate your fitness life from the rest of your existence, would you? Would you choose to be the gym Innie, fully immersed in the sweat and effort but with no memory of why you’re doing it? Or the Outie, who never experiences the grind but wakes up stronger, leaner, and more muscular—reaping the rewards without recalling the work? At first glance, being the Outie seems like the better deal, but is it really? The harder part of fitness often isn’t just the workouts—it’s the other 23 hours of the day: nutrition, recovery, sleep, and stress management. This post explores why true success comes from reintegration—learning to embrace both the process and the results, rather than trying to separate them.
Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.
Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.
S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans
Are outdated fitness beliefs slowing you down? From extreme exercise to restrictive diets, it’s time to separate fact from fiction and unlock your best results yet. Don’t let these common myths hold you back any longer!
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Do you feel too busy or stressed to focus on your health? Think again! In this post, I share practical, no-nonsense tips to improve your wellness—even during busy workdays. From movement snacks and hydration to stress management and tiny habits that lead to lasting change, discover how prioritizing your health can boost your energy, productivity, and overall well-being. Plus, learn how to bring these ideas to your workplace for a healthier, happier team!
STRENGTH TRAINING BLOGS:
Explore how GLP-1 medications like Ozempic and Mounjaro work, the role of strength training and nutrition in preserving muscle during weight loss, and insights from board-certified family practice physician Dr. Story in Fort Worth, TX on what to consider when discussing options with your healthcare provider
Think results take months? Think again. You can get stronger in a week, shift your mindset in a day, and start seeing progress long before the scale budges. The key? Redefining what success looks like. If you’re tired of chasing quick fixes, it’s time to focus on the wins that actually matter—starting today.
Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.
Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.
S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans
Health and fitness tricks and treats. This holiday season, treat yourself to one of my free programs for runners and fitness enthusiasts. From a nine-week healthy habits holiday challenge to a kettlebell program for runners, explore my free offers to see how I can help you reach your goals.
Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.
Read my story about how my decades-long use of hormonal birth control inhibited my strength and muscle development in the gym. I switched to a non-hormonal copper IUD, continued strength training and running, and saw an increase in muscle and decrease in body fat percentage about a year later.
To improve performance and help prevent injuries, runners need to strength train in all three planes of motion, including the transverse plane. Learn the rotational exercises in the transverse plane that improve core stability, balance, coordination, and power output to benefit your running performance.
How do you fit running and strength training into your training schedule for the best results? How do you avoid over-training? Understand which strength exercises are best for running performance and injury prevention, and how to structure your training to run longer, stronger, and faster.
RUNNING BLOGS
When you train to run a marathon, it may require the development of new skills. Running is a skill, but are you considering the other skills that may need to be cultivated? I highlighted some important skills needed for marathon training: Time management, moving often, moving well, eating enough nutrients, getting enough sleep, having a growth mindset, and tolerating stress. What can you improve in your lifestyle to elevate your training?
Being a runner of a certain age is an image of a robust and confident runner in the best years of her life, aging actively to live her best life forward. With some planning, preparation, and a mindset shift, we can confidently be runners of a certain age!
Can I dig deep and find something to be grateful for in the midst of an injury that is preventing me from running?
It happens to the best of us, sometimes, race day doesn’t align with our expectations. Read about my experience at the Dallas Half Marathon and learn how to bounce back after a poor race performance
Do you have reasons for missing workouts? Or are you making excuses? Do you know how to tell the difference? In this post, I will help you discern between excuses and reasons so that you can move forward in your training despite obstacles, fears, and setbacks.
Work with coach Lea for four weeks to get the exact strategies you need to improve your pace over time. Includes individualized pace suggestions based on your history and experience, weekly running workouts for four weeks, and coaching. Receive education on training, recovery, nutrition, and lifestyle habits to maximize results. Begins August 1, 2022
Running the 2022 Cowtown 5K reminded me not to let what I couldn’t do get in the way of what I could do! How the quote, “what you can, when you can, with what you have” applies to health and fitness.
Apply some of the techniques of traditional meditation practice to your running training to increase focus, calm the mind, and improve performance.
I credit the pandemic with my recently acquired personal record! Three factors worked in my favor: consistency/volume, sleep/recovery, and strength training frequency. Learn how I got faster and improved my performance during the pandemic.
If running on a treadmill is a drag, follow these running coach tips for running outside in the summer heat. You can continue your training through the hot months to not only survive but thrive this summer
Three common running form technique mistakes that are slowing you down. Correct your eye gaze, your arm movement, and your stride to instantly improve efficiency.
Learn about what it means to run a negative split and how to do it effectively to improve race times and finish strong.
When people talk about performance-enhancing drugs, they aren’t usually talking about caffeine, but if used correctly, caffeine can improve your running performance. In this blog post, I’ll teach you how to use caffeine to boost your performance. for key workouts or race day.
If you’ve been forced to run virtual races lately because of the mass cancellation of in-person races, I’ll show you seven ways to make the best of your virtual race experience so that it doesn’t suck!
How do you fit running and strength training into your training schedule for the best results? How do you avoid over-training? Understand which strength exercises are best for running performance and injury prevention, and how to structure your training to run longer, stronger, and faster.
How many miles should I run in a week to make improvements to endurance, and speed, while avoiding an injury? The answer depends. This blog post explores the factors that need to be considered to figure out how many miles to run per week to reach your goals.
The five keys for injury-prevention for runners include proper programming, strength training, recovery, nutrition, and movement quality. Are you covering your bases to avoid running-related injuries?
If you want to improve your running performances, you’ll see a great benefit from a post-race reflection and performance analysis. Use the power of reflection to learn from your mistakes and from your achievements. Every race is an opportunity to learn, evolve, and improve. Download my free printable race-reflection workbook.
Speed workouts are simple, but never easy. Perform this 30-second sprint, 90-second recover running interval workout to train to run faster. Learn who should try these workouts, how to recover properly for best results, how often to perform, and what not to do.
I love running so much that I wrote it a love poem for Valentine's Day. Plus a round-up of more bad poetry on the blog.
If you have questions about running and weight loss, I’ve rounded up the blog posts to help you with answers. Why do I gain weight during marathon training? What to do when your weight loss plateaus from running. Are you running for performance, or running for weight loss? And why it matters that you choose one. I finish my personal story of how I used running as part of my strategy for permanent fat loss.
Try this 30-minute speed-building ladder interval treadmill workout to increase your speed to train to run faster.
If you started running to lose weight, and it worked at first, but your results have stalled, this blog post can help you understand the reason why, and what to do about it to continue to see new weight loss results.
Most runners know that to improve performance and longevity in their sport, that strength training will help them run faster, get less fatigued, and help prevent injuries, but still, many don’t. I asked runners for their excuses so that I can help them overcome the obstacles that prevent them from doing runner-specific strength training. Follow along as I debunk common misconceptions about running and strength training.
If you have a couple of 5ks under your belt, it’s time to take your training to the next level. Follow this beginner 10K training schedule to progress from a 5K to a 10k in six weeks. The plan includes running workouts, runner-specific strength workouts, and rest and recovery days. If you’re willing to work for it you can cross the 10k finish line with confidence.
This July marks my 10-year anniversary as a personal trainer. Coaching and blogging have grown side by side since the beginning. Writing helped me figure out what I believed. Coaching helped me live it. Both gave me a front-row seat to how people grow and what creates lasting change.
In this post, I’m sharing 10 of the biggest lessons I’ve learned over the past decade, lessons that go beyond workouts and meal plans, and into the real skills, mindset shifts, and habits that lead to long-term progress.