Articles, News & Tips
Mental Strength: Focus on the last miles
A great mental strength tool for runs or workouts if they start to get hard, is to shift your focus to the last 2-3 miles of a longer race; i.e., if you’re on longer run or workout starts to feel hard around the last 2-3 miles, act like it’s the last 1-2 miles of a...
Choose how you want to react
Remember, we can’t change what is happening externally, but we can choose how we react to it. If someone gets under your skin or you have a less than great run or workout, let it go and shift your focus on to what you can do to feel better. It can be as simple as...
Hit the pause button
So your day or run/workout isn’t going as planned. It happens. It’s called life. In lieu of just trying to muddle through it or trying to wish it away, hit the pause button. Admit how you are feeling and then ask yourself, what can I do to feel better? This is a very...
Spend five minutes a day on feel good priorities
Start each day off right and spend five minutes on your feel good priorities – picture your day ahead and see it going as you’d like it be. Same with your workouts or runs. How do you want to feel and what can you do to make it feel that way? Our days...
Random Acts of Kindness Day
Having a bad day or want to make a good day better? Try a random act of kindness. In honor of National Random Acts of Kindness Day (today, February 16th) , reach out and do something for someone else – or the environment – and see it come back...
Do a daily gratitude list
Continuing on the Feeling Good in the New Year movement, today’s tip is all about gratitude. When was the last time you openly expressed gratitude for the things and people in your life? It’s a powerful feel-good-mindset tool. Do a daily gratitude list Start or...
Focus on what is working
While it’s hard when you don’t feel good or having a bad day or workout, you are still surrounded by many blessings. Family that helps take care of you when you are sick, great beds to sleep in, that amazing copy of coffee in the morning, the hot shower that revived...
Feeling good in the New Year
Yes you can. I know it seems hard with all the COVID and political chaos going on. But think about it – isn’t the world, training days, work-days, family days and relationship days better when you feel good? When you feel good, the world feels better and we...
Beyond the Stretch: How 10 minutes a day can release tension, stress and chronic pain
More often overlooked than overdone, the benefits of stretching extend beyond the stretch itself. According to Ben Greenfield, personal trainer and author of Beyond Training, spending time lengthening your limbs also has mental...
Do You Need A Coach?
The cancellation of races over the past year put a significant damper on people’s training goals, including considering working with a coach. Without any particular race goals in mind, most people don’t think they need a coach. I have had the same mindset and am now...
Healthy Eating: You are what you eat and that goes for energy too
You are what you eat, and that goes for energy too. What you put into your body equates to what it will give back. Starve it and it will fight back by crashing or heading you to the nearest vending machine or fast food outlet to fill it up. If you’re struggling...
How to Feel Good Running in the Heat
Yes, it’s hot outside. And yes, we should be grateful that we can run (outside). But when the temps dip into the high 80s or low 90s — or higher — and include some (or a lot) of humidity, running outside can become, well, hard. It’s important to note that it...
COVID goal setting: How one runner goes the distance
With races cancelled, it can be hard to keep up a regimen. When one of Holly’s group said she was going to do her own virtual race, Holly challenged all of us to join her. She asked us to pick a race distance and train eight weeks for it. I talked to her, and since I...
COVID Blessing: Escape the Pandemic
In light of COVID-19 related canceled and postponed races, the desire to train can wane. While none of us is immune to the disappointment, if there is anything COVID-19 has taught us is that when the going gets slowed down, the resilient get going. Such was this...
Fueling for energy and heat adaptations
Do you find yourself fading on runs over 4 miles or losing steam on your longs? Do you have energy crashes in the afternoon after a harder and/or hot workout? If so, it could be as simple as your fueling protocol and timing. Monitoring and dialing in a fueling...
COVID-19 Run Relief — Staying Motivated Amidst Uncertainty
Uncertainty can be one of life’s biggest stressors and the current COVID-19 climate is definitely taking its toll on all of us. While there can be some comfort in the fact that no one is being singled out and it wasn’t anything you did or could have done, the mere...
A Life-Giving Transformation…
A Life-Giving Transformation...Honored to be part of Gayle William's new fit and healthy lifestyle that has transformed her from a hopeless to a positive mindset and empowered her to share her story to inspire others. This is what true dedication and commitment looks...
Staying Positive
When the going gets tough, the tough get positive. Ask any successful runner about the key to their success and you will likely find “staying positive” at the top of their list. This becomes particularly true and important when faced with adversity — daily...
The 5Ws of running (and life)
Do you struggle with reaching your goals? Most people do — not just in running but also in life. When presented with a goal — either by a runner or for myself — I turn to journalism class and the all-important 5Ws — Who, What, When, Where, Why. While the...
Runner’s Mindset 101: Make Feeling Good Your Priority
This may sound like an oxymoron for runners or anyone thinking about running, when pain and suffering may seem like the only way to get faster. While there is a certain amount of discomfort that is required to improve, when you do it correctly and embrace it as part...
Runner’s Mindset: Determine Your Why
When potential clients come to me, they typically have a goal in mind — for most, it’s a race distance, achieving a PR or qualifying for Boston. For others, it’s losing weight or becoming more fit. In order to help them achieve their goal, one of my first questions...
Success story: The Runner’s Mindset formula
No greater reward as a coach than to hear you have positively impacted somebody’s life. Proud to share Lou’s story about his journey over the past year and how he has integrated the positive runner’s mindset formula to lead a healthier, fitter and faster running — and...
Finding the Right Treadmill
So, you’ve decided to work on your cardiovascular health, and are thinking of purchasing your very own treadmill. However, while you believed the buying process would be easy, an initial online search yields hundreds of brands, all of which claim to be the “best” at...
Dream. Believe. Achieve.
For the days when running seems too hard, too tough or you get disappointed because you didn't race as fast as you hoped, may Gayle's story remind us all of our blessings and courage to do what most people only dream of doing...Dream. Believe. Achieve....
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