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Flashback Friday: 10 Blog Posts That Will Help You Reach Your New Year Resolutions

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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?

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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

Featured
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Seven New Year's Running Resolutions to Improve Performance
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Strength Training For Runners 30-Day Challenge

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?

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How To Set Running Resolutions for 2020 That You Can Keep

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.

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Five Ways To A Faster 5K Finish

Learn the strategies to improve your 5K running time with these five ways to a faster 5K finish.

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Project Morning Workout: Tips To Get Up Early To Exercise When You've Tried and Failed

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.

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Meal Prep: Easy, Easier, Easiest

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.

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Digital Wellness: 10 Ways to Reduce Screen Time To Improve Health

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.

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How To Bridge The Gap Between Knowing and Doing

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.

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5 Strength Training Exercises to Make You a Better Runner

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, You Can Train For a Half Marathon: 8-Week Training Plan
If You Can Run a 10K, You Can Train For a Half Marathon: 8-Week Training Plan

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.

The 10 Fundamentals of Permanent Fat Loss
The 10 Fundamentals of Permanent Fat Loss

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.

OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN
OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

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.

10 blog posts that will help you reach your running resolutions. Save to Pinterest for later or to help me share!

10 blog posts that will help you reach your running resolutions. Save to Pinterest for later or to help me share!

Questions? I’d love to help.

Coach Lea

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BUT WAIT...THERE'S MORE!
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Rethinking "Clean Eating" Why Your Food Language Is Keeping You Stuck

I know it might sound strange to hear a health coach say, "I do not eat clean," but the phrase has become a sticking point for long term health. I often hear my clients say, “I eat pretty clean, but I still feel stuck,” or, “I ruined it with a huge cheat meal.” This kind of language creates internal friction and keeps capable people feeling frustrated.

The problem starts with the fact that there is no clear definition of what "clean eating" even means, which turns a simple concept into a rigid rulebook. Then there are terms like "cheat meal," which suggest you have committed a moral transgression by enjoying food.

In this post, I share why eliminating this black-and-white thinking and judgmental language is the key to sustainable progress. Your health journey should be about aligning your choices with what makes sense for your goals and your real life, not some idealized version of it.

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How the End of Daylight Saving Can Help You Rebuild a Morning Workout Routine

When we “fall back” at the end of Daylight Saving Time, most people think about gaining an extra hour of sleep. Years ago, I wrote about using that hour to restart morning workouts. Now, I see this moment even more clearly. The time change is more than a bonus hour. It creates a natural opening to reset habits, experiment with morning movement, and rethink the stories we tell ourselves like “I’m not a morning person.” Whether you use the extra hour to move your body or catch up on sleep, this season is a chance to rebuild your morning routine in a way that fits your life.

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Manage Stress and Energy Like an Athlete with the RPE Scale at Work

Runners and athletes use the RPE (Rate of Perceived Effort) scale to gauge how hard their body is working, even when the numbers on a watch don’t tell the full story. It’s a simple check-in tool that builds awareness, prevents burnout, and helps them pace themselves for better performance. In this post, I’ll show you how to take that same concept and apply it to your workday so you can recognize rising stress, manage your energy more intentionally, and find a steady rhythm that supports both productivity and well-being.

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Why You Know What to Do But Still Don’t Do It: The Missing Piece in Behavior Change

Even when we know what to do, sometimes getting started can feel harder than the workout itself. This post explores why resistance shows up, why willpower alone doesn’t work, and how developing skill power, small, repeatable habits that fit real life, builds lasting consistency.

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Digital Wellness in the Fourth Quarter: How to Reclaim Clarity and Focus

This post explores simple ways to practice digital wellness, from mindful eating without distractions to small phone rituals that bring calm into the day. By reducing digital clutter and creating intentional pauses, you can reclaim focus and enjoy more presence in everyday life. Will you join me in my quest to be more intentional about social media?

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Gift and Opportunity: What Struggle Taught Me About Growth

Consistency alone doesn’t always create progress. I learned that firsthand when I recorded a video every day for four months and got better at showing up, but not necessarily better at speaking. Real growth came when I found a framework, feedback, and support through Toastmasters. That same lesson applies to health, work, and life: struggles, big or small, often carry the gift and opportunity to grow stronger if we’re willing to see them that way.

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51 Lessons Learned in 51 years

Time feels like it’s moving faster every year. Turning 51 reminded me to keep working on my dreams, keep doing the hard things, and spend time on what matters. I put together 51 lessons from 51 years to share what I’ve learned along the way.

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Why You Can't Buy Your Way to Wellness Success (In Business or Life)

I recently found myself scrolling through yet another inbox full of pitches. You know the ones - "Get 100 new clients in 30 days!" or "Scale to 10K months with our lead generator!" Sound familiar? Here's what I've learned after years in the wellness industry: you absolutely cannot buy your way to lasting success. There's a world of difference between writing a check and hoping that solves all your problems, versus putting in the deep, committed work yourself alongside that investment. True progress requires patience and resilience, whether we're talking about personal wellness or creating healthier company cultures.

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How to Make Time for Fitness When Life Already Feels Too Full

One of the biggest reasons I hear that people don't have a fitness routine is that they don't have time. And while this can often be true, if we dig a little deeper, it's often more than just a time issue. Sometimes it's energy, which requires a different solution. And sometimes it's a lack of boundaries or support. Let's figure this out together. If you feel like you don't have time to move your body or take care of your health, this one is for you.

When movement falls to the bottom of your priority list, the challenge typically falls into one of three areas: Managing time and habits, Boundaries and Energy, or Support and Delegation. Once you identify which one best fits your situation, you can choose a strategy that feels manageable.

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10 Things I Learned at 2025 SCW Fitness Professional's Convention That Can Help You Now

Last weekend I attended the 2025 SCW Fitness Professional’s Convention, Dallas Mania. I left tired in the best way, my brain buzzing with ideas and my body ready for rest. The sessions were packed with practical insights, thoughtful discussions, and reminders of why continuing education matters. I walked away with ten lessons that go beyond the conference and can be applied right away to your own fitness, health, and even the way you approach daily life.