011: The Do’s and Don’ts for Race Day Fuel
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Do you feel like when it comes to race day nutrition you aren’t sure about how to start structuring, put it together, or even how to to actually do it the way you want to? If you're a runner that needs structure, and always has an issue pop up during a race like cramps, water cups dropping, should you take a bottle or not? You want to listen to this episode to create a fuel strategy that is crystal clever and will work for you! The nutrition tips I share with runners in this episode: What not to do on race day What to “actually” do on race day How often you need to consider...
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010: How to Fuel Your Long Run (without GI problems)
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009: What To Eat And Drink Before Your Run
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008: Why Runners Should Eat Cultural Foods For Performance
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007: Are You Eating Enough to Support Your Training?
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006: 10 Nutrition Skills & Habits Runners Can Work On During the Off-Season
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You may be wondering when is the best time to work on your nutrition as a runner or only think you need to be “good” when you’re in full training mode. However, you want to actually be preparing months before a training cycle starts. Incorporating and becoming consistent with skills and habits is key for long term success as runner, as well not feeling like you have to be “good” only when you’re in training. Once you build skills and habits it becomes easier to focus on your training, getting stronger, and preparing for race day when you free up more mental space that nutrition...
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005: Overeating, Bingeing, and Runner Cravings
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Are you a runner struggling with binges, overeating, and cravings? You may be thinking that in order to solve the overeating and stop having cravings you need to have more willpower or better yet, cut out all the foods you binge on.Many people assume that cutting out food or being more disciplined is the answer, but it’s not. As you’re listening to this, I encourage you to pay attention to what happens on days you over eating and what does the first part of your day typically look like? You’ll learn what the difference between a binge and overeating is. What to do in either one of...
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004: All About Underfueling
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Are you underfueling? Even if you have weight loss goals, you’ll want to make sure you’re giving your body the fuel it needs to give you energy and strength, especially as a runner. In today’s episode, I am talking about what underfueling is and how to recognize the symptoms of an underfueled body. I’ll go over how to fix underfueling and avoid RED-S (Relative Energy Deficiency in Sport). What’s in this episode: What underfueling is How to prevent underfueling and scenarios when underfueling occurs Symptoms of underfueling RED-S and how it affects athletes ...
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003: Goals Are Just Wishes Without a Plan
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Don’t know where to start when it comes to chasing after your goals? You’re not alone. A lot of people struggle with where to begin when it comes to their goals which is one of the big reasons I wanted to share my own goal strategy with you. As you’re listening to this, I encourage you to take out a journal, sheet of paper or post-it and a pen so you can get the most out of this episode. You’ll learn what it looks like to set a tangible goal and the most important aspects you need to take time to reflect on when you set a goal. I’ll also share why you’ll want to focus...
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002: 5 Nutrition Myths Runners Need to Stop Believing
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Whether you’ve been a runner for decades, just a few years or just picked it up recently I’m sure you’ve come across one or more of these nutrition myths that I am discussing on the podcast today. In this episode, I am debunking the 5 most common nutrition myths that impact runners. You’ll hear why the myth isn’t rooted in truth and science plus tips on how you can improve your nutrition to boost performance in ways that refuel your body and allow for safe post-run recovery. What’s in this episode: The 5 nutrition myths that are rampant in the running community Why you...
info_outlineDon’t know where to start when it comes to chasing after your goals? You’re not alone. A lot of people struggle with where to begin when it comes to their goals which is one of the big reasons I wanted to share my own goal strategy with you. As you’re listening to this, I encourage you to take out a journal, sheet of paper or post-it and a pen so you can get the most out of this episode.
You’ll learn what it looks like to set a tangible goal and the most important aspects you need to take time to reflect on when you set a goal. I’ll also share why you’ll want to focus on building healthy habits that correlate to your goals and how behavior change goals can aid you in reaching your bigger, long-term goals.
What’s in this episode:
- Why you want to get super clear on your 2022 goals
- An example of a goal
- What you should reflect on when goal setting
- How habits can improve your ability to reach goals
- Why you should focus on behavior change goals
For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/