A few weeks ago, I was able to run the Ragnar Relay Colorado with 11 other amazing women. I didn't know much about the race before (and didn't even know many people on our team), but this turned out to be one of the best running event experiences I have had! To help you decide if a Ragnar Relay is something to add to your schedule, I'm going to cover everything you need to know about this unique running event. How does it work? Ragnar is a relay race, which means teams of 6 or 12 runners take turns running the full 200+ mile course. Typically, each runner is assigned a number (corresponding to a leg of the race) and the team rotates through in that order until you reach the finish. Each leg is a different distance and difficulty, so each runner may need to train differently ... View Post
Long Run Warmup with Getaway 5K + 10K Discount
When you're training for a race, what goes into your training plan? I bet you start with the number of miles you're going to run each week. Then you add 2-3 strength training workouts to help you avoid injuries and improve your performance. But what about warm-ups before those key runs on your calendar? Chances are those get skipped in the rush to fit your runs into your calendar. Maybe you do a few quad or calf stretches before you get going, but it's not something you think too much about. But did you know that skipping your warm-up before key runs (hills, speed, and long runs) can be a costly mistake? The right warm-up will help prepare your body for the run AND reduce your risk of injury. And I'm partnering with my friends at the Getaway Race Series to give you the perfect ... View Post
25 Resources for Running (Updated for 2018)
Updated August 2018 with the latest resources, tips & tricks. Of all the sports and adventures I've enjoyed over the years, running continues to be my favorite. It's the sport I've never stopped (for long), it was my cardio of choice (even when training for bikini competitions), and it helps me explore new cities when I travel. It requires minimal equipment, can be done anywhere, at any time, and helps prepare you for so many other active adventures. I've written quite a few articles on running over the years and this guide includes the 25 Top Resources for Running, all in one place. Getting Started + Tips for Beginners 1. Tips for Starting Run Training, 2. Strength Training for Runners (+ 2 FREE workouts) 3. How to Measure Progress in Training (Benchmark tests ... View Post
Intermittent Fasting: Everything You Want to Know
Over the past year, Intermittent Fasting has become a hot topic in nutrition & weight loss. Search traffic has almost doubled since this time last year, with the spike starting at the end of 2017. You can see the rise in popularity just as new year's resolutions were starting, but the interest has stayed strong and is continuing to grow. You may be wondering why it's so popular or why anyone would skip breakfast? When I first learned about this approach several years ago, that's what I thought. Skipping a meal is crazy, I'll be starving! I had tried to do short runs before breakfast in the past and didn't have the energy to make it even a few miles. As I learned more and implemented fasting into my own nutrition plan, I've run half marathons and biked for several hours in a fasted ... View Post
Daily Healthy Habits for Overall Health & Wellness
What does "healthy" mean to you? As someone who takes a holistic approach to health, I was surprised (and excited) to see that the definition includes "showing physical, mental, or emotional well-being". Improving your health includes all three aspects then: physical, mental, and emotional. This aligns very nicely with the 5 pillars of health: nutrition, exercise, sleep, hydration, and stress management. If your healthy habits include all FIVE pillars, then you're going to continually improvements in your overall health & wellness. Okay, but what exactly does that look like? Dr David Hill (chief medical officer at doTERRA) outlined his recommendations for a daily routine a few months ago. This proactive approach touches on all 5 pillars and helps you take a proactive ... View Post
Why Cleanse? The Missing Part of a Healthy Lifestyle
One of the most common goals going into a new year is to improve your health. But what does that mean? When I surveyed my audience over the past month, the answers included: increased energy, losing weight, and improving nutrition. Sound familiar? Most people will approach this in the same way they do every year -- start a new diet and workout plan. A few weeks ago I shared about the importance of sleep (including tips for improving your sleep), which is the third pillar of overall health. The final pillar is reducing your toxic load, which is where a holistic & natural cleanse can help you reset and maximize your health. I love visual of the wellness pyramid from doTERRA that shows the four pillars of a healthy lifestyle that lead to optimal health. Which one is the toughest for ... View Post