Feeling bloated? You aren't alone. It's one of the most common complaints I receive from all types of clients. And it can lead to missed or uncomfortable workouts and lead to much distress if it happens frequently. So what causes it? And how can you alleviate it (the sooner the better)?
Read MoreHeading into an off-season? Should you adjust how you fuel your body? Read on for 7 nutrition tips to help you optimize your off-season -- so you come back stronger, healthier and more ready than ever to tackle a new training block/goal!
Read MoreToday I want to address an often-controversial topic but one that feels like is coming up way too much lately. Weight and weighing yourself. Weighing yourself day in and day out can become a vicious cycle. One that can lead to burn out and frustration. Not only because our weight can fluctuate on any given day due to hydration, the meal you had the night before, the time of day or even that time of the month (for ladies). But also because you are focusing on the wrong measure of success. The number on the scale can lead to either feeling victorious or defeated which doesn’t bode well for your mental health and well-being and takes the focus off of the things we know lead to better performance.
Read MoreEver wonder why you feel hungrier on a rest or recovery day? More often than not, it has something to do with how you fueled before, during and after a hard workout or long run. Under-fueling – especially on long run or hard workout days – can lead to the feeling of being ravenous on rest or recovery days because your body is essentially catching up with itself.
Read MoreDo you eat before you workout? Whether it's a long run, interval workout or easy day, you aren't getting the most out of it if you are exercising on empty. Over the next couple of blog posts I am going to cover how to fuel pre-workout for various types of workouts. Up first: the long run!
Read MoreListening to your hunger is important. Being mindful about what and when you eat is also important. And both are things I work with clients on all the time. As runners and endurance athletes, we have different needs than the general public. Sometimes we need to eat when we aren't hungry to get the most out of our training. Let me say that again: it's OK - and often even necessary - to eat when you aren't hungry.
Read MoreA couple weeks ago I participated in my team’s (DWRunning) intra-squad track meet. I was excited to compete in the mile, 800 and 4x400 even though short distances have never and will never be my strength. Prior to the meet I had put in some mile-specific work and gotten out on the track far more than I have ever done before and I was really hoping to see an improvement—maybe even a PR. Well - if you follow me on social - you know that didn’t happen - and for a couple of reasons that upon reflecting on - make complete sense.
Read MoreOne of the most common conundrums runners face is stomach – or gastrointestinal (GI) – distress mid run. It doesn’t happen to everyone – and is highly specific – but I have had way more complaints of inability to eat before, during or after a run due to an upset tummy or fear of having to use the bathroom mid run. Why does it happen? And is there anything you can do to combat it?
Read MoreWe all need rest days. Some more than others. They help our bodies recover from the work we put in day after day as well as allow us to go harder, faster, and longer in the days following. But do we need to eat the same on a rest day as we do on a training day?
Read MoreWhen the temps start to heat up, my mind always turns to hydration. It can literally make or break your work out. In fact, it can be a major contributing factor to a race day DNF or PR– whether it be from over- or under-hydrating. Making sure you are sufficiently hydrated will also get you to the finish line feeling good. Your goal? Start and finish adequately hydrated.
Read MoreCheck out this video of me explaining one of my favorite topics: the 3 R’s of post-workout recovery nutrition. That includes Refueling our glycogen stores (with carbs), Re-hydrating (with fluids) and Repairing our muscles (with protein). Check it out and let me know what you think!
Read MoreIt’s taken me a minute to reflect on my last marathon. I’ve gone pretty silent on social media and haven’t had the energy or time to really think about how the race went until today. I had a lot of doubts in my ability and wondered whether the goals I set for myself for this block were too far fetched. Would I ever be able to run the way I used to again?
Read MoreToday’s post is going to be a little more personal and less nutrition-y. But I think it’s relevant and may help those of you on both the nutrition and training front. If you follow me on social media, you know that this past Saturday I ran the F^3 half marathon here in Chicago. It’s truly one of my favorite races as you never know what you’ll get from the weather (I mean a half marathon in the middle of January in Chicago), the Chicago running community comes out in full force for it and it’s a great course - starting and ending at Soldier Field
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