5 Ways Running Improves Your Heart Health
As a dedicated runner and coach, I've seen firsthand how running can transform not just your body, but specifically your heart health. Here are five ways running can boost your cardiac wellness: 1. Lowers Blood Pressure and Cholesterol Levels Consistent running, like...
5 Benefits of Running Strides
Strides, also known as stride-outs or accelerations, are not only enjoyable but also significantly beneficial for improving your running form and speed. They are an essential part of training, preparing your body for faster paces in upcoming hard workouts. 5 Benefits...
Best Post-Run Foods for Recovery
What you eat and drink after your run can significantly impact your recovery process. One of the best recovery drinks I recommend is chocolate milk. Why chocolate milk? Studies have found that the protein in chocolate milk, along with its natural sugar content, plays...
You Are an Athlete! – Embracing Challenges for Growth
I've learned that growth and improvement in running aren't just about physical training; they're about mental fortitude and embracing your identity as an athlete. Let's dive into how you can step out of your comfort zone and unlock your true potential. Train Your...
Pros / Cons and Tips for Running on Vacation
Do you pack your running shoes when going on vacation? Do you view getting your runs in while on vacation a great way to see the city? Or are you someone who considers going on vacation, a vacation from running? As we're getting vaccinated, many of us are going on our...
Victory isn’t always about Winning ~ Losing isn’t always a Defeat
Lessons learned from training during the pandemic, then jumping into the racing frying pan. I was trained but my times were not as I expected (or wanted).I was physically ready but the mental side was not, my confidence was shaken to my core when I realized I was...
As Seen in Men’s Health Magazine
First and foremost, I'm honored to coach and mentor future Army Officer, Gabriel Jones. Secondly, as a former Officer in the Army, I knew Gabe had to make some changes to achieve his goals. When Gabe hired me as his coach, he wanted to improve his running and...
Which FRUIT is best for increasing your running endurance?
Now that "live" races are in full motion, many of my athletes are transitioning in preparation for their distance racing in the fall. Some questions have come my way regarding the best fruit for running endurance. While I'm not a registered dietitian, I have worked...
Free Group Runs – Motivational Monday Series
Start your week off right and join us for FREE group runs every Monday (April - October 2021) at 6:30 pm in downtown Kennesaw, GA. Who: Walkers and Runners (all levels) are welcome! NO JUDGEMENT!Where: Meet in front of Venue on Main. Address: 2847 S Main St, Kennesaw,...
01 April 2021 – BR’s Oval Office
Warm-up: ROM Routine20 squats10 l/r leg hugs10 l/r leg cradles10 l/r on-the-horse, off-the-horse10 jumping jacks Workout: Terrible 2’s 1-mile easy run12 x 200mOdd intervals – 10 jump squatsEven intervals – 10 x 4 count flutter kicks0.5-mile easy run Mobility:...
18 March 2021 – BR’s Oval Office
Your legs will thank you next week
Do Men or Women Spend More on Running Gear?
69.9% of men spent over $900 +on running apparel, shoes, watches/technology, races (virtual) and coachingWomen spent $1,100+ (apparel and investing in their goals by hiring coaches)57% of runners (male & female) purchase at least 2 pair of running...
Setting Realistic Goals while Staying Safe in 2021
Setting realistic Goals while staying safe & keeping the distance: Have a SMART model - write them down - it's a contract with yourself and your future self will thank you!Specific - be specific, i.e., I want to run/walk 3 times a week for 20 minutes, etc. Or, I...
Being Happy Promotes a Healthy Lifestyle
There are many benefits of being happy, scientific evidence suggests that being happy may have benefits for your health. Studies have shown that happier people are more likely to eat healthier and engage in some type of physical activity. Promotes a healthy...
How to Burn off your Holiday Meals
Are you wondering how you’ll “work-off” your holiday meals? Running, Yoga, Spinning, Swimming, Walking and Dancing are great ways to feel great and burn off those holiday eats. Here are a few of my favorite suggestions:
Racing and Running with a Mask
This past weekend, I tested the racing waters. I had no idea what to expect but knew I was going to run and race with a mask on. (per the race rules, also indicated on race waivers).
Is it Safe to Race?
Is in-person road racing safe for YOU? Fall season is one of our favorite racing seasons, and we are starting to see in-person races make a return to the running scene. While we are excited for in-person racing, we also want to balance the pro and cons amid this global pandemic.
Does elevating your legs after running really help?
Elevating your legs above heart level improves blood flow and helps keep your blood from pooling in your lower legs, according to the University of Michigan.
Are there benefits to long slow distance running?
Running at an an easy pace will help your running efficiency.
5 Reasons to Fall in Love with Running
Best 5 reasons for this season’s running