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.
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Questions? I’d love to help.

Discover the 5 stages of fitness progression—from building the habit to optimizing your routine. Learn how to stay consistent, make progress at your own pace, and create a sustainable fitness lifestyle without the pressure of perfection.
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.
Think results take months? Think again. You can get stronger in a week, shift your mindset in a day, and start seeing progress long before the scale budges. The key? Redefining what success looks like. If you’re tired of chasing quick fixes, it’s time to focus on the wins that actually matter—starting today.
In this post, I share how shifting my focus has helped me maintain long-term fitness, why periodizing training leads to better results, and why letting go of the pressure to do everything can actually make you stronger. Plus, with spring in the air, I know the miles will be there when I’m ready.
Discover how embracing self-kindness can turn setbacks into stepping stones for growth. This personal letter shares actionable strategies to replace harsh self-criticism with empowering self-encouragement, helping you celebrate every small win on your journey to sustainable success and personal growth in whatever you aim to do!
Win a Custom T-Shirt Quilt – Turn Your Memories Into Cozy Comfort!
Love your old race shirts but don’t wear them anymore? Enter to win a custom-made twin size t-shirt quilt ($110 value) and transform your favorite 24 running memories into something you can actually use! This is the perfect way to preserve your achievements while adding a personal, cozy touch!
Enter now for your chance to win!
Giveaway runs from February 17th-February 23 2025 winners will be announced by February 26th
Winner will receive a coupon code for their quilt (valued up to $110).
An online joke about Severance sparked an interesting question: Can I get severed, but for the gym? If you could separate your fitness life from the rest of your existence, would you? Would you choose to be the gym Innie, fully immersed in the sweat and effort but with no memory of why you’re doing it? Or the Outie, who never experiences the grind but wakes up stronger, leaner, and more muscular—reaping the rewards without recalling the work? At first glance, being the Outie seems like the better deal, but is it really? The harder part of fitness often isn’t just the workouts—it’s the other 23 hours of the day: nutrition, recovery, sleep, and stress management. This post explores why true success comes from reintegration—learning to embrace both the process and the results, rather than trying to separate them.
Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.
Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.
S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans