Coaching

Should I Get A Running Coach
Coaching

Should You Get A Running Coach? How To Decide.

I’ve been a running coach for over twenty-three years and I didn’t fully comprehend the value of a coach until I recently hired one to learn how to ride a dirt bike. Although I knew how to ride a motorcycle, I had no idea how to ride off the beaten path. I turned to an […]

What's A Good 5K Time?
Coaching

What's A Good 5K Time?

One of the most common questions I hear in my coaching practice is “what is a good time for my 5K race?” The answer to that question is layered and depends on where you are in your running career. Here’s a cliff notes version of the long conversation I have with them. What to expect […]

Simple DIY Hack To Make Lunges More Effective
Coaching

Simple DIY Hack To Make Lunges More Effective

Make your lunges 10X more effective. Instructions on how to do Slosh Pile lunges and how to make a slosh pipe at home with a simple PVC pipe.

What Should You Do After You PR In A Marathon?
Coaching

What Should You Do After A Marathon PR?

Should you run more or get some rest? The harder you push yourself in a race (especially a marathon), the more gradual your return to running should be. Get a 4-week recovery plan from a professional running coach that explains exactly what you should do after a marathon PR.

6 Amazing Elliptical Benefits Every Runner Needs To Know
Coaching

6 Amazing Elliptical Benefits Every Runner Needs To Know (Video)

The elliptical is like a little black dress, as it goes with everything, compliments your running routine, and will help you look, feel and perform at your best. It’s one of my favorite cross-training tools for runners for the following six reasons. Did you know that there are many elliptical benefits for runners? Elliptical Benefits […]

Pallof Press
Coaching

Why the Pallof Press is the Ideal Way to Build a Stronger Core

Next up in my “Exercises You Should Be Doing” series is the Pallof Press. When done correctly, you’ll quickly see why this exercise is an ideal way to train the core area of the body. What makes this movement one of the very best core strengthening exercises is that, unlike the typical crunches and leg […]

This is how you run your best marathon
Coaching

This Is How You Run Your Best Marathon

You’ve run a marathon, and now you have the endurance bug and you want to improve your finish time! If this is your case, you’ve come to the right place. Here is a 20 Week Training Plan for how to run your best marathon. The Faster Marathon Training Schedule is designed for those that have […]

Rower Exercises for Weight Loss
Coaching

This Expert Rower Circuit Workout Will Help You Lose Weight

This is the second in the Winter Rowing series. Check out the first post for considerations on whether you should own a Rowing Machine: How to Increase Your Fitness this Winter by Rowing. Want to get started using your Rower? Because getting on and off of a rowing machine is so simple and there are […]

Biking workouts
Coaching

How to Increase Fitness with Simple Indoor Bike Workouts

Are you looking for a way to dramatically increase your fitness with a piece of home exercise equipment? Owning an indoor cycle is a great way to do just that. Exercise bikes are among the most popular and fun pieces of home exercise equipment. While they offer a low impact workout for all levels of […]

Training Plan Marathon
Coaching

How to Train for Your First Marathon

Here’s exactly what you need to do to prepare your body and mind for the challenge of running your first marathon. Download this free 20-week training plan.

Band Resisted Lateral Walk
Coaching

How to Work Your Glutes with a Resistance Band

Next up in my “Exercises You Should Be Doing” series is a Resistance Band Exercise for Glutes: the Band Resisted Lateral Walk. While a lateral walk may not sound like much of an exercise, once you throw a mini resistance band into the equation you’ll see – or should I say feel – why this move […]

Train for a faster half marathon
Coaching

How to Train for Your Fastest Half Marathon

You’ve run a half marathon and now you’ve got the bug and want to improve your finish time. Excellent, you’re in the right place. The Faster Half Marathon Training Schedule is designed to those that have run at least one half marathon, and want to build on their fitness and improve their time. It’s also […]

How to train for your first half marathon
Coaching

How to Train for Your First Half Marathon

You’re all signed up for your first half marathon! Now it’s time to prepare your body and mind for the challenge ahead. This half marathon program is geared to those who want to train for their first half marathon, and who have been running at least 3-4 miles three times per week. If you’re running […]

Coaching

How to Increase Fitness with Simple Home Treadmill Workouts

Are you considering owning a treadmill? While a treadmill may be the most basic piece of cardio equipment, their impact on your workouts is anything but. A treadmill can be used for everything from high intensity interval training (HIIT) that will help you to lose weight fast to easy walks and lower impact jogging on […]

Coaching

The Ultimate Showdown: Strength vs. Cardio Training

Strength training or cardio: what’s better for fat loss? Or overall health? You might be surprised to find the answer. Learn how to optimize your workout routine for your goals.

Exercises You Should Be Doing, But Probably Aren’t: Windmill Stretch
Coaching

Exercises You Should Be Doing, But Probably Aren’t: Windmill Stretch

Now that you’ve mastered Squats and Pushups, let’s focus on the Windmill Stretch. While this is more of a stretching-type exercise, it also goes a long way in improving overall mobility and is a great way to self-assess your own movement on a daily basis. Most people cringe when they think of stretching and, I’m the […]

Run your fastest 10K
Coaching

Training Plan: Run a Faster 10K

You’ve run your first 10K (or more), and now that you know you can tackle the distance, you want to improve your finish time. Nice, you’re in the right place because this post and program will help you reach your goals. First things first, Rome wasn’t built in a day, so think of your journey […]

Coaching

Three Incline Treadmill Workouts to Do This Week (3 Downloads)

Want to get more bang for your buck when it comes to the time you spend working out? To bust boredom and inject more power into your workouts, look to the incline feature on your treadmill. You can can multiply your calorie burn during and after your workout by cranking up the incline even just a few points. Look for treadmills […]

How to Train for Your First 10K
Coaching

How To Train For Your First 10K

Training Plan For Your First 10K The 10K distance is the perfect race for those who want to run a little farther than their usual 2-3 miler, build their running endurance and push their limits beyond a 5K. Start from where you are. In this post you’ll find a training plan that is geared to […]

How to do pushups
Coaching

How To Do Push-ups

While the exercise for this week’s “Exercises You Should Be Doing, But Probably Aren’t” may be one of the most common exercises on the planet, it’s also one of the most butchered. So I thought it would be appropriate to go a little more in-depth as to what constitutes a proper push-up. Most people have […]