Welcome to the final Workout Wednesday for 2017! How was your year? Did you achieve your health and fitness goals for 2017? Are you progressing forward in 2018? How can I help?
To finish off the year, I thought I'd share 30 workout ideas from 2017. Scroll through, check them out, see if there is something you want to try in 2018 and let me know how it goes. Y
As a reminder, my fitness dice giveaway ends soon, so get your entries in if you want a chance to win. I hope you'll continue to follow along in 2018 for new workouts for the new year!
30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR!
Can you get in a good workout with resistance bands while traveling? I put together an effective, full-body, travel-friendly resistance band workout for on the go!
Foam rolling can aid in recovery, improve range of motion, and help prevent injuries, but if you are making any of these mistakes, you could be inhibiting progress. Don't be discouraged by foam rolling; learn these techniques to avoid pain and get the most of your roller. Don't make these seven foam rolling mistakes.
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.
Runner-specific strength exercises don’t have to be complicated. Use this fabric loop resistance band workout to target your hips and core to run stronger.
The single-leg deadlift is one of the most effective exercises for runners to improve balance and build independent hip and leg strength to run strong and reduce the chance of injury. Learn to perform the single-leg deadlift properly, and how to progress the exercise for continuous improvements.
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 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?
Try my 12 days of Fitmas holiday-themed workout based on the Christmas song the 12 Days of Christmas. On the 12th day of Christmas, my trainer gave to me…
In this blog post I cover the five essential strength exercises that every runner needs to do to run faster, stronger, and help avoid injuries.
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’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.
Try these bridge exercise variations and progressions in your next workout to increase Glute and ab strength to run stronger.
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!
Try these five squat variations that every runner should do for improved running performance.
Carve out some time in your day for this great pumpkin workout for runners that uses pumpkin instead of medicine ball for the exercises.
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.
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!
Learn how to level up your planks to get the most benefit out of them, for all fitness abilities
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.
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.
Don’t waste your time in the gym doing ineffective exercises that won’t help your running. This article covers the ultimate warm-up and strength circuits that every runner needs to improve in running.
HIIT the local track for this high intensity interval workout that includes running stadium stairs, 1/4 mile track repeats and strength exercises designed to improve strength, speed and power in runners.
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.
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.
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.
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.
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.
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.
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Happy New Year, friends! Wishing you a healthy and prosperous 2018!
Have you ever found yourself thinking, “I eat pretty well; I'm not sure why I’m not losing weight”? Well, It can feel incredibly frustrating, and many people are quick to blame their metabolism or age (which can play a role). But before we throw our hands in the air and declare it a lost cause, let's take a closer look at what may be blocking your progress and how a few small fine-tunes can get the results you're looking for.
Most people only think about nutrition or changing their diets when they want to lose weight. What we often miss is that how we eat is a resource that can improve life in many meaningful ways, even if the number on the scale never moves. Today's post cover three reasons to improve your diet that have nothing to do with weight loss.
We spent years demonizing carbs, but the conversation is finally shifting from restriction to fiber. It is time to stop fearing fruit and vegetables and start fueling your body. Here is what the rebrand means for your diet.
We often hear about the need for a "holiday survival kit," but just using the word survival suggests the season is something difficult we must simply endure. The truth is, the holidays provide a wonderful chance to build connection and lean into celebration.
This season, avoid the all-or-nothing trap of thinking you must "start over in January." The most lasting success is built by practicing flexibility now. Learn to use the Dial Mindset Method to adjust your effort based on life's reality and the Nutrition Continuum to make small, incremental upgrades to your eating. Your goal is not perfection, but consistency, which leads to confidence and long-term health success beyond the holidays.
A lot of nutrition guides for half marathon training are overly complicated and aimed at elite athletes, which can be intimidating for the average runner. This blog post is about taking the pressure off by treating your fueling as a personal, no-math-required experiment throughout your 12-to-16-week training cycle. As a health coach and personal trainer, my goal is to give you simple, straightforward guidelines so you can figure out what works best for your body, ensuring you have the energy needed to train well, recover fully, and cross the finish line feeling strong.
In this blog post, I explain why terms like "eat clean" and "cheat meal" can actually undermine your long-term health efforts. As a health coach, I see how this kind of rigid, judgmental language creates frustration and keeps good people feeling stuck. Since no one can even agree on what "clean" means, it turns enjoying food into a confusing moral struggle. I share how letting go of this black-and-white thinking is the key to making sustainable progress. Your health journey should feel supportive and fit your real life, not an impossible ideal.
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.
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.
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.