If you come at these goals with a black-and-white, all-or-nothing mindset, the first setback means total, abject failure. “May as well go back to eating ice cream for dinner every night since I cheated on my diet today.” But we can also choose to have a back-up plan.
Blog
I Overreached! Now What?
I look at myself and my own programming as an ongoing experiment: how far can I push it? How much work can I do before I break down?
How I prep ingredients for effortless meals all week
One of the biggest hurdles to consistency is an obvious one - lack of food preparedness. The answer to that is usually to meal prep everything on a Sunday, so you can just grab your food containers and go. I’ve done this too. And I think it works really well for a lot of people.
Soreness – what does it tell us?
The truth is, soreness can be a really useful indicator of a few things. It’s something I keep track of in my own training and something I need to know about when my clients are experiencing it. Can you guess what they are?
Nutrient timing, and why sex matters in nutrition research
If you’ve been involved in strength training for any length of time, you’ve probably heard of the “anabolic window.” This is the period of time, typically around an hour, after a workout that your body is primed for protein synthesis (in super layman’s terms, the process where your body takes ingested dietary protein and uses… Continue reading Nutrient timing, and why sex matters in nutrition research
The best time for your “fresh start” is right now
So if you find yourself conscious of being knee-deep in a habit you don’t like, remember that your fresh start can happen whenever you want. At the end of this hour, this minute, or even this very second. You can choose something better for yourself right now.
Change this ONE bad habit to set the tone for your day
Recently I realized I’d fallen into a specific morning routine: wake up, roll over, pick up phone and scrooooooll. It wasn’t always like this. Earlier this year (which feels like ages ago), I was a morning self-care machine. HydrateYogaMeditateWork outGo on being super productive. squad Then I moved. And it’s been a lot of things… Continue reading Change this ONE bad habit to set the tone for your day
Building my Running Base (for the first time)
A quick update on my own training It's been an eventful first half of 2020 to say the least. I've experienced a lot of transitions - leaving my job and working for myself full-time, isolation into full quarantine, then moving. I went from planning on doing another race (13.1) and a meet in the fall… Continue reading Building my Running Base (for the first time)
Micronutrients: Sweating the Details
Often when we talk about diets in the athletic space, the focus is all on calories and macronutrients. And that makes sense: calorie balance means having enough total energy to perform the way we want to perform, and maximizing our macronutrient intake helps us move towards a body composition favoring muscle and minimizing bodyfat. All… Continue reading Micronutrients: Sweating the Details
I’m Taking Warming Up and Cooling Down More Seriously: Here’s Why
Ever since finishing the 2019 Philadelphia Marathon, I’ve been thinking about one thing: how I could have done it better. Trained better, prepped better, planned better, raced better. On race day, I made a critical mistake by not warming up AT ALL before the gun went off (you can read all of my mishaps here).… Continue reading I’m Taking Warming Up and Cooling Down More Seriously: Here’s Why
Fill Your Tank 