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)
Blog
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
Why Fats are Essential for your Diet (and Why They’re so Misunderstood)
This is the third part in an (unofficial) series on the major macronutrients of the diet. You can read about why I love carbs here, and how to optimize your protein intake here. Carbs may be the most demonized macro, but fats are somehow even more controversial. In certain circles (see: many whole-food plant-based diet… Continue reading Why Fats are Essential for your Diet (and Why They’re so Misunderstood)
For New (White) Activists: Self-Care and Privilege
A painful irony of modern life - the people that need self-care the most are the people who have the least amount of time for it. I had my heart set on a graduate program in Social Work when I was younger. The very first thing we were taught in the Intro class was that… Continue reading For New (White) Activists: Self-Care and Privilege
Fundamental Core Work – Ab Moves for Strong Runners
Your core strength (and endurance) is always be the limiting factor in your athletic performance . When you start running longer or faster, you’ll notice that its your hips and abs that fatigue first, causing weird changes in your gait (and maybe even pain). Plus, from the lifting perspective, those legs can undoubtedly squat a lot more than your torso can hold upright. So core work it is!
Nailing Your Protein Intake
Like all things in nutrition, protein intake needs to be personalized - based on your size, activity level, and goals. Do strength athletes and endurance athletes need the same amount of protein? What about athletes vs. completely sedentary people? Can vegetarians and vegans really get enough protein? Can I subsist on protein powder alone? Below, we’ll discuss what protein is, what it does, and the things you need to know to understand how much and what types of protein you need to perform and feel your best.
Tips for New (and Returning) Runners
I remember what it felt like to get back into running after taking (many) years off - sometimes overwhelming, and often more painful than it should be. Here’s a few tips I could have used in the past.
Carbs are Not the Enemy
When it comes to “dieting,” something always has to be off-limits. Often, it’s calories. It used to be fat. Gluten, dairy, sweets in general, . Now, the most hyped trend is to avoid carbs at all costs, and I hate it. Here's why carbs are awesome: in regular life, for the brain, and for athletic performance.
Feeling Unmotivated without the Gym? You can change that.
With gyms closed and outdoor activities limited, it goes without saying that our normal fitness routines have been interrupted. Yes, there are tons of home options being broadcasted all over the internet. Yes, home workouts mean saving a lot of time (not having to travel back and forth to the gym). Yes, home workouts are… Continue reading Feeling Unmotivated without the Gym? You can change that.
