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?

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

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?
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.
Learn the strategies to improve your 5K running time with these five ways to a faster 5K finish.
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.
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.
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.
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.
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 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.
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.
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.
Questions? I’d love to help.

I love cardio, running specifically. But after 30, it’s not enough to keep muscle, boost metabolism, or stay strong. Lifting doesn’t replace your favorite workouts, it helps you run, ride, and move better, so you can keep doing what you love for years to come. download my free three week strength training program to get started.
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.
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.