235. The Important First Step in Creating Change

236. Replay: Learning to Love the Process: Oftentimes when we take on a big challenge like changing how we eat or training for a marathon, we don’t get the results we want fast enough. When you’re focused solely on the end result, and you’re not there yet, by Running Lean

18 min listen

234. What It Takes to Build Lean Muscle: If you are a runner and you want to improve your speed, endurance, or both, then you’ll want to work on building some lean muscle. The problem is that most runners don’t really know how to build muscle, or they are using an outdated approach that reall... by Running Lean

26 min listen

233. The Power of Planning Ahead: When it comes to creating healthy habits that last, the real key is consistency. You have to take consistent, aligned action if you want to create behavior patterns that get you results. And the key to taking consistent, by Running Lean

27 min listen

232. Achieving Impossible Goals: When most people set goals for themselves, they think small. But is this really what you want for yourself? Not me. I want to set goals that feel scary, uncomfortable, and impossible. In this episode I explain why you shouldn’t be setting small, by Running Lean

18 min listen

231. Replay: Sticking to Your Plan – Even on Vacation: It’s that time of the year again! The kids are out of school, the weather is amazing, and you are going on vacation. But you might be worried because in the past, going on vacation meant going off the rails. by Running Lean

41 min listen

230. What to Do in the Off-Season: For a lot of runners, the off-season can be a challenging time. It’s so important that what you do in the off-season can often make or break your next race. So today, what to do in the off-season as a runner to ensure you start your next training cycle... by Running Lean

23 min listen

229. How to Have More Confidence Now: One of the big keys to achieving anything significant in your life - losing weight and keeping it off, running a marathon - is confidence. So how do you get more confidence? Well, you are in luck because that’s what’s on the agenda here today. by Running Lean

20 min listen

228. Lessons Learned Flying Pig Weekend: This past weekend was the biggest running event of the year here in Cincinnati - Flying Pig Weekend! I did a lot of racing this weekend and let’s just say that things did not all go as planned. But despite dealing with some very challenging situations,... by Running Lean

20 min listen

227. The Power of Practicing Mindfulness: About 80% of Americans say they feel some degree of stress in their daily lives. We are a stressed-out society. Having a daily stress management practice is imperative if you want to be a healthy happy human. by Running Lean

28 min listen

226. What’s the Best Pacing Strategy?: We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race. Believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for ... by Running Lean

25 min listen

225. Pushing Past Your Comfort Zone: One of the most powerful things you can do to improve your health and fitness is to regularly push past your comfort zone. The idea of getting uncomfortable is easy to understand, and most people say they’re more than willing to get uncomfortable. by Running Lean

24 min listen

224. How I Experienced Freedom from Alcohol: 17 years ago I finally made the decision to give up drinking alcohol. This was not a decision that came quickly or easily, I had been drinking daily for many, many years. I got to a point where my life was not what I wanted it to be. by Running Lean

30 min listen

223. The Problem with Eating Whatever You Want: There’s a lot of interesting food advice being given out these days by health and fitness “experts.” One in particular that has stood out to me lately goes something like, “Take a few days each week and go crazy! Eat whatever you want! by Running Lean

25 min listen

222. How to Stop the Mindless Eating: Have you ever found yourself at the end of a sleeve of Oreos or at the bottom of a bag of potato chips and thought…did I really just eat all that? If so, then you have probably been doing some mindless eating. by Running Lean

19 min listen

221. What Are You Willing to Sacrifice to Lose Weight?: If you’ve ever trained for a marathon then you know that sacrifices have to be made in order to achieve that goal. You have to put in a lot of hours on the weekends running in the cold. You have to give up time with your family and friends. by Running Lean

22 min listen

220. Should You Lose Weight While Training for a Race?: A lot of runners are told not to lose weight while training for a race. There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with all of it. by Running Lean

22 min listen

219. Being Boring Can Actually Be Good for You: If you've ever changed your eating habits or started exercising on the weekends instead of partying, and your friends have told you that you're boring then this episode is for you. Every day I talk to people who want to lose weight and improve their he... by Running Lean

15 min listen

218. You Have to Change How You Think: If you want to lose weight and keep it off, you probably already know that you have to change your diet. But if you think you can change your diet but not your thinking, you are always going to struggle. So today on the podcast, by Running Lean

23 min listen

217. 5 Ways to Improve Your Endurance: Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance. While there are many methods out there that are designed to help you improve your endurance, by Running Lean

28 min listen

216. An Alternative Way To Fuel Long-Distance Running: As runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates. Loads and loads of carbs. The thing is, this approach just doesn’t work for everyone. Some people (like me) gain a lot of weight eatin... by Running Lean

22 min listen

215. Lessons Learned from Vacation Eating: Recently I spent a week on vacation and decided to change my diet a bit. I made the decision to eat more freely, to enjoy some of the amazing local food, to eat dessert, bread, pastries, and generally be a bit less strict about my diet. by Running Lean

26 min listen

214. Replay: Why Running Doesn’t Work for Weight Loss: Being overweight is not something that’s not talked about very much (or at all) in the running community. There seems to be some stigma around being a runner and being overweight. In this episode, I'll share why running is not a very effective tool for... by Running Lean

28 min listen

213. Supplements Every Runner Should be Taking: If you’re a runner and interested in getting the most out of your training, then you’ve probably tried a multitude of supplements. There are literally thousands upon thousands of health and wellness supplements on the market today and around 1, by Running Lean

39 min listen

212. 3 Things You Should Stop Doing if You Want To Lose Weight: When it comes to eating right and losing weight, there is so much information out there that it can feel incredibly overwhelming. While I can’t address every misconception out there on the internet here in one podcast episode, by Running Lean

29 min listen

211. Should You Be Tracking Your Food?: There are a lot of dieticians and weight loss coaches out there who preach the benefits of tracking your food. They suggest tracking every bite you eat, entering all of your food into an app each day, and then sticking to this routine for…basically…eve... by Running Lean

25 min listen

210. Common Weight Loss Myths Debunked: It’s a new year and a time when a lot of people become ultra-focused on health, fitness, and losing weight. It’s also a time when a lot of people will try some new fad diet or a new exercise routine that promises instant weight loss with minimal effort... by Running Lean

32 min listen

209. Replay: Stop Arguing for Your Limitations: There are basically two ways to approach any challenge. One way is to focus on all the reasons why you can’t do it. The other way is to focus on all the reasons why you can. Today, talk about why you do this, by Running Lean

24 min listen

208. Remembering Your Future: Most people spend a great deal of time thinking about the past. They ruminate over things they did that they regret doing. They focus all of their energy on past events and spend zero time or energy on their future. This is a mistake. Why? by Running Lean

20 min listen

207. How To Get Back on Track: If you want to accomplish a big goal, the key to getting there is consistency. The problem is, that most people don’t stick with something long enough to see the end result! They get off track somewhere along the way and usually end up staying off trac... by Running Lean

20 min listen

206. Random Thoughts about Weight Loss for Runners: Sometimes, I have a bunch of thoughts that I want to share with you here on the podcast and I’ll create an episode for each one of those random thoughts. This is a great way of taking a deep dive into each topic and looking at it from several different... by Running Lean

29 min listen

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235. The Important First Step in Creating Change

235. The Important First Step in Creating Change

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