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Flashback Friday: 10 Blog Posts That Will Help You Reach Your New Year Resolutions

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It's Flashback Friday, and each week I dig in the blog archives and share a post that you may have missed the first time around because after more than five years, surely there is a post you missed along the way. As we enter into a new year and a new decade, many people are setting lofty new year resolutions!

When I think about the typical resolutions that runners may make, such as to race a new distance, to increase speed, to get up earlier to work out, to start strength training, to eat healthier, or lose fat, I realized I have a blog post that can help you achieve those goals.

As you consider your new year resolutions and begin to put together your action plans for success, may I make some recommendations with these blog posts that can help you reach all your running goals?

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RUNNERS RESOLUTIONS

  • START STRENGTH TRAINING

  • SET GOALS YOU CAN ACHIEVE

  • A FASTER 5K

  • GET UP EARLY TO WORK OUT

  • START MEAL PREPPING TO EAT HEALTHIER

  • REDUCE SCREEN TIME

  • MAKE NUTRITIONAL CHANGES TO EAT HEALTHIER

  • RUN A HALF MARATHON

  • LOSE FAT

  • RUN A 5K

Featured
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Seven New Year's Running Resolutions to Improve Performance
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Strength Training For Runners 30-Day Challenge

This 30-day strength training for runners challenge is meant to help you develop the habit of performing daily low-intensity strength exercises to improve your running performance and longevity in the sport. Are you up for the challenge?

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How To Set Running Resolutions for 2020 That You Can Keep

Follow along with the framework that I use with my running coaching clients to set running goals that you can achieve in 2020. Reflection, goal setting, problem-solving, planning, and executing are essential elements to reach any goal or new year resolution.

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Five Ways To A Faster 5K Finish

Learn the strategies to improve your 5K running time with these five ways to a faster 5K finish.

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Project Morning Workout: Tips To Get Up Early To Exercise When You've Tried and Failed

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.

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Meal Prep: Easy, Easier, Easiest

Meal prep doesn’t have to be complicated. Learn how to prep healthy meals in three categories: Easy, Easier, and Easiest. Even the most cooking inept can find meal prep solutions.

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Digital Wellness: 10 Ways to Reduce Screen Time To Improve Health

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.

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How To Bridge The Gap Between Knowing and Doing

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.

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5 Strength Training Exercises to Make You a Better Runner

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.

If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan
If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan

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.

The 10 Fundamentals of Permanent Fat Loss
The 10 Fundamentals of Permanent Fat Loss

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.

OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN
OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

RUN COACHING TO REACH YOUR GOALS

Do you need a coach to help you reach your specific goals? A coach can provide a clear road map to reach your goal, accountability, fill in gaps of knowledge, minimize the learning curve, help to overcome obstacles and give objective feedback so that you can reach new levels. 

I am opening up a few more spots in my online run coaching. Coaching is for runners looking to improve with a structured training plan built specifically for you and your abilities, runner-specific strength training to run stronger, and nutrition habits help you to get most out of your training.

You must be willing to:

  • Put in the work. Coaching doesn't work unless you do.

  • Accept and apply feedback to your training.

  • Have an open mind and be prepared to try new things.

  • Communicate how you're feeling throughout the process. Coaching is a collaborative process; I don't know how you are feeling or what you think unless you tell me.

  • Make healthy changes to your lifestyle, including sleep, nutrition to get the most out of your training.

My coaching is not for you if:

  • Need a drill sergeant to motivate you; this is not my coaching style.

  • If you are an advanced runner looking to qualify for Boston, run an ultra-marathon, or aiming for a significant PR on your full marathon.

  • You are not willing to change the way you currently train.

I am most effective with runners who want to achieve their first or fastest 5K, 10K, or half marathon. If this sounds like you, I'd love to hear from you! How can I help you reach your goals? 

Start here for an online assessment to see if we will be a good fit.

Let's make the most of the new year together! Even if coaching is not for you, I love sharing running tips, runner-specific strength training, and nutrition habits on the blog, so thank you for following along.

Happy new year! Wishing you all health and happiness as you pursue your fitness goals. 

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter or Pinterest.

10 blog posts that will help you reach your running resolutions. Save to Pinterest for later or to help me share!

10 blog posts that will help you reach your running resolutions. Save to Pinterest for later or to help me share!

Questions? I’d love to help.

Coach Lea

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BUT WAIT...THERE'S MORE!
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51 Lessons Learned in 51 years

Time feels like it’s moving faster every year. Turning 51 reminded me to keep working on my dreams, keep doing the hard things, and spend time on what matters. I put together 51 lessons from 51 years to share what I’ve learned along the way.

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Why You Can't Buy Your Way to Wellness Success (In Business or Life)

I recently found myself scrolling through yet another inbox full of pitches. You know the ones - "Get 100 new clients in 30 days!" or "Scale to 10K months with our lead generator!" Sound familiar? Here's what I've learned after years in the wellness industry: you absolutely cannot buy your way to lasting success. There's a world of difference between writing a check and hoping that solves all your problems, versus putting in the deep, committed work yourself alongside that investment. True progress requires patience and resilience, whether we're talking about personal wellness or creating healthier company cultures.

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How to Make Time for Fitness When Life Already Feels Too Full

One of the biggest reasons I hear that people don't have a fitness routine is that they don't have time. And while this can often be true, if we dig a little deeper, it's often more than just a time issue. Sometimes it's energy, which requires a different solution. And sometimes it's a lack of boundaries or support. Let's figure this out together. If you feel like you don't have time to move your body or take care of your health, this one is for you.

When movement falls to the bottom of your priority list, the challenge typically falls into one of three areas: Managing time and habits, Boundaries and Energy, or Support and Delegation. Once you identify which one best fits your situation, you can choose a strategy that feels manageable.

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10 Things I Learned at 2025 SCW Fitness Professional's Convention That Can Help You Now

Last weekend I attended the 2025 SCW Fitness Professional’s Convention, Dallas Mania. I left tired in the best way, my brain buzzing with ideas and my body ready for rest. The sessions were packed with practical insights, thoughtful discussions, and reminders of why continuing education matters. I walked away with ten lessons that go beyond the conference and can be applied right away to your own fitness, health, and even the way you approach daily life.

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From Workouts to Work Wins: Mindsets For Success

I’ve seen firsthand how fitness mindsets don’t just transform bodies, they transform careers and businesses too. The same principles I’ve taught clients for years, celebrating small wins, staying consistent, avoiding all-or-nothing thinking, and focusing on what you can control, turned out to be the exact tools I needed when I started expanding my workplace wellness business. Applying them outside of fitness gave me new empathy for my clients, because I was suddenly the one battling resistance and self-doubt. What I learned is that these principles go beyond workouts or business strategies. They’re universal tools for behavior change and goal achievement, no matter what area of life you want to grow in.

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How to Use Run/Walk Intervals to Beat the Summer Heat

Run/walk intervals have been my go-to this summer for staying consistent in the Texas heat. They let me keep my heart rate in check, extend my time on my feet, and build endurance without overreaching. Whether I’m using timed segments, going by feel, or following my heart rate, the flexibility helps me adapt to the conditions and train in a way that’s sustainable. This approach works for anyone navigating challenging weather, rebuilding fitness, or simply wanting running to feel good!

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How to Create a Wellness Support System That Works

A wellness support team is made up of the people who help and support you. Maybe it’s a friend who checks in after workouts, a coworker who walks with you at lunch, or a class where someone notices when you don’t show up. It might also include a therapist, a massage therapist, or a coach who helps you stay focused when life gets full. These little points of connection can make your routine feel more doable and your progress easier to keep going.

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How Ready Are You to Train Today? Use This Free Tool to Find Out

Not sure how hard to train today?
Use this quick tool to check your physical and mental readiness. It helps you make smart choices about training intensity based on how you're feeling right now, so you can stay consistent without burning out.

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Use Your Professional Strengths to Build Personal Wellness

If you’ve built a career, led a team, or managed a full plate of responsibilities, then you already have what it takes to improve your health.

Time management, focus, adaptability, these are the same skills that help you stay consistent with your workouts, eat in a way that supports your energy, and take care of your body long term. You just have to apply what you already know in a new direction.

Your health supports your success.

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Perimenopause Is a Gift & Opportunity (No, Seriously!)

I know. Perimenopause doesn’t feel like a gift. It feels like brain fog, mood swings, interrupted sleep, and wondering why your pants don’t fit anymore. But somewhere in the middle of all that frustration is an opportunity to get honest about what your body needs now, not what worked for you ten years ago.

The symptoms might be loud, but they’re also signals. And if we stop trying to silence them and start listening instead, they can guide us toward a healthier version of ourselves.