Are you a runner for which fuel sources like gels, Gu's and chews, just don't seem to do the trick. Do prepackaged fuel sources give you stomach distress or maybe you just don't like the taste or texture? Then check out my tips for alternative fuel sources. Some might be right in your cupboard ..read more

A runner friend of mine brought me some blueberries from his own blueberry bush, so I decided to make some blueberry muffins. I searched for a healthier version of a blueberry muffin and came across this one. I've tweaked it a little and here's my version. Great for breakfast and/or pre-run fueling! INGREDIENTS 1 ¾ cups plus 1 teaspoon white whole wheat flour 1 teaspoon baking powder ½ teaspoon baking soda ½ teaspoon fine sea salt ¼ teaspoon ground cinnamon  ⅓ cup canola oil ½ cup honey  2 eggs (room temperature) 1 cup plain Greek yogurt* (Any fat percentage  even fat-free wil ..read more

My running friend Cathy Jackson shared this simple to make Berry Baked Oatmeal recipe. It's the perfect breakfast or pre-run fueling for runners!  Baked Berry Oatmeal  1 hour - Serves 4-6 Ingredients: 2 1/2 cups Old Fashioned Oats 1/2 cup Steel Cut Oats 2 tsp baking powder 1/2 tsp salt 1/2 tsp ground cinnamon 1/4 cup brown sugar, packed 1/4 cup honey 1/4 cup coconut oil (I used canola oil) 1/3 cup unsweetened applesauce  1 large egg, beaten 2 cups Unsweetened Coconut Milk (I used 1% regular milk) Raspberries Blueberries Blackberries Chopped Almonds Coconut Sugar Dire ..read more

 Looking for an easy cookie recipe for the holidays? This recipe is perfect. Full of fall flavors this cookie will satisfy that craving for pumpkin, chocolate, cranberries and pecans all in one bite! Pumpkin Chocolate Cranberry Pecan Cookies Ingredients: 2 cups all-purpose flour 1 1/3 cups quick or old-fashioned oats 1 teaspoon baking soda 2 teaspoons pumpkin pie spice 1/2 teaspoon salt 1 cup (2 sticks) unsalted butter, softened 1 cup packed light brown sugar 1 cup granulated sugar 1 cup  Pumpkin Puree (not pumpkin pie filling) 1 large egg 2 teaspoons vanilla extract 3/4 cup choppe ..read more

Pumpkin Spice! You can hardly get away from it from October-December. Here's an easy and healthy recipe what will put all that hype to shame, giving you a very satisfying and healthy muffin that's easy to make and almost guilt free!  I discovered this recipe at Amy's Healthy Baking. The version reflected below incorporates an increased amount of Liquid Stevia recommended by Amy if you'd like a sweater muffin. Even with the increased amount, the muffins are not overly sweet making them great for breakfast, a snack, or pre-run fueling. My version also includes chocolate chips and walnuts ..read more

If you're like me, you're always looking for a healthy breakfast, snack and/or fueling ideas that are easy to make with readily available ingredients. If it has chocolate in it, that's even better!  I stumbled upon a recipe for "healthy chocolate peanut butter banana" muffins that looked pretty easy to make. I tried the original recipe and after a few batches, I tweaked it a bit making them even better for you! The great thing about these muffins are you can make a batch or a double batch and freeze them. They freeze great in a zippered plastic baggie. Take one out when ready and heat it ..read more

 As a youngster, I grew up with very little extended family. It was my mom, dad, brother and me. My grandparents didn't live too far away, but two of them died when I was pretty young. My other two grandparents died when I was in my 20s. So, I never really knew what it was like having a large extended family. Even as an adult with my own kids, we had a pretty small family unit - my wife, our son, two daughters, and me. My in-laws weren't too far away. My parents were about 3.5 hours away. Close enough for a visit, but not on a weekly basis. We were a pretty tight family. We had friends ..read more

Yes, even trainers at times need to self-evaluate and recommit to their own fitness and wellbeing.  Six years ago I turned 50. That year I committed to focusing on my own fitness and running. It was 2015 and, that year I ran 4 marathons, I lost about 20lbs, and felt awesome. In the 6 years since, my focus shifted. I lost both of my parents (my Dad to cancer and my Mom to Alzheimer's). The pandemic hit and my business was closed for 5 months then reopened, but with a fraction of the business. Had to give up my studio and reconfigure how to work with my fitness and running clients without ..read more

Everyone's experienced it. It can be very strong, even overpowering. Couch potatoes experience it, but experienced exercise gurus experience it too. It's that little voice in your head telling you to stop. Scientists call it "inner speech" or "thought chatter." I call it a nuisance.  Steve Taylor Ph.D. in a Phycology Today article, says that "real thinking is when we consciously use powers of reason and logic to evaluate different options, deliberate over problems, decisions, and plans, and so forth." He continues to say that "we often like to think of ourselves as rational&nbs ..read more

I'm excited to announce the launch of my new interactive online Running Basics CEU course available through National Personal Training Institute Global. (Earn CEU credits for NASM, AFFA, and NATIONALPTI)! This course will help fitness professionals, personal trainers, fitness trainers, and coaches feel more confident working with runners, better meet the fitness needs of their running clients, and widen their client base by offering programs designed for runners of all levels. Through 1/19 you can save 30% off the registration fee. Use promo code CELEBRATION30 at checkout. For more info ..read more