Most runners — even experienced ones — are doing core work that doesn’t actually translate to better running.

In this episode, Liz breaks down what your core really needs to do when you run, why traditional core exercises like planks and crunches often fall short, and how to train your core in a way that directly improves running efficiency, stability, and agility performance.

You’ll learn why core work belongs in your warm-up, how pre-engaging the right muscles improves movement quality, and what’s missing from many popular core programs — especially for dog agility handlers and active athletes who train on their feet, not on the floor.

Liz shares a clear, practical checklist for running-specific core function, then walks you through five core exercises — including standing, rotational, and single-leg options — that better reflect how your body actually moves when you run.

This episode is ideal for:

• Runners who want to feel smoother and more powerful

• Agility handlers looking to improve speed, control, and endurance

• Anyone tired of doing “core work” without seeing real carryover

In this episode, you’ll learn:

• Why core training in warm-ups improves performance and reduces compensation

• What “pre-engaging” muscles actually means (and what it doesn’t)

• How your core functions during running: bracing, anti-extension, rotation control, and force transfer

• Why seated and floor-based core work alone isn’t enough

• Five practical, running-specific core exercises you can start using right away

This episode cuts through fitness noise and gives you a smarter, more sport-specific way to train your core — so your running feels more connected, efficient, and resilient.

If you don’t want to piece this together on your own, I’ve built all of this into my All Access Pass. Start a free trial, take the quiz to find your best-fit course, and enjoy the flexibility to train in a way that actually works for you.

Get started here!

Most handlers think “strong legs” just means squats and lunges, but agility demands strength that works in every direction.

The goal is power, control, and stability when the dog changes speed or the course forces quick transitions.

• You need single-leg stability far more than bilateral strength

• Deceleration strength prevents slipping, sliding, and knee strain

• Power + quickness beat “strong but slow” every time

Your plan should challenge you in the same ways the course does — forward, backward, sideways, and rotational.

If your routine hits these elements, it’s already doing more for your handling than 90% of generic programs.

• A good lower-body plan always includes hinge, squat, power, and lateral work

• Unilateral training is the most transferable skill for handlers

• If a class has no power or decel, it’s not building speed

You don’t need fancy equipment — you just need smarter variations.

One small tweak per exercise can turn a generic workout into something that actually improves your on-course performance.

• Swap any bilateral move for a single-leg version for instant agility carryover

• Add just 3–5 power reps before strength sets to train quickness

• Change the direction of the movement to mimic real handling (lateral or diagonal)

Many handlers have strong quads but weak hips, ankles, and hamstrings — a setup for slower acceleration and sloppy decel.

Filling these gaps is often the quickest path to feeling faster and more stable on course.

• If you never train hamstrings or hinge patterns, you lose speed

• Skipping lateral work is a guaranteed deceleration weakness

• Machines alone don’t prep you for multi-directional agility demands

Do you want more direction with your TRAINING, so you're not just working out but building to be a better athlete?

Come join us in the All Access Pass, there's even a free trial 🔥

Your Friends Are Your Biggest Fitness Hack

This episode kicks off our second All Access Pass monthly challenge!

December’s All-Access Challenge: Do Something Active With Someone You Care About Once a Week.

We explore why your social circle is one of the strongest predictors of long-term health and fitness, and why shared movement builds sustainable habits far better than willpower alone.

You’ll learn what research says about community and lifespan (including why tennis tops the longevity charts), why “fitness-minded friendships” are the secret weapon for handlers, and how heading into January with deeper connections sets you up for a wildly successful year.

Key Takeaways:

• Activities with others are strongly linked to longevity — tennis increases life expectancy by ~9.7 years, largely due to its social interaction (Copenhagen City Heart Study).

• Weekly shared activity helps build identity-based habits: you become the kind of person who moves socially, not someone forcing themselves to exercise alone.

• Fitness-minded friendships reinforce consistency, reduce holiday stress, and make movement joyful instead of something on your to-do list.

• Going into “New Year New You” season with momentum and a connected support system makes January a continuation — not a desperate restart.

  
  

  If you want a plan to head into 2026 ready to capture your goals, check out our All Access Pass (you even get a free trial!)

Do you think you can skip upper-body training because agility is “all legs and core”? That’s a trap. Your upper body is just as critical for speed, posture, and handling.

In this episode, you’ll learn:

• How your arms and torso affect sprinting, stride, and turning

• Why upper-body strength is more than just big arms — it’s posture, stabilization, and reactive power

• How unexpected forces from your dog require upper-body coordination you probably aren’t training

• The difference between doing random upper-body exercises and training for performance

• Why ignoring your upper body can actually slow you down and make you more prone to injuries

By the end, you’ll see why upper-body training isn’t optional for agility, and how training correctly will make everything else — sprinting, handling, agility — feel easier and faster.

Have you taken our quiz? We've got over 50 specialized handler programs, and in 5 questions you'll be matched with your ideal course. You also get a free trial, AND a live onboarding call with Liz.

➡ Take your quiz here

In this episode, we’re diving into one of the most misunderstood areas of women’s health — the pelvic floor.

Most people think Kegels are the answer. They’re easy, discrete, and you can do them lying down — but here’s the truth: Kegels are just a drop in the bucket.

Your pelvic floor is the bottom of your pelvis, a foundational part of your core that works in tandem with your diaphragm, abs, and back to support your organs, stabilize your pelvis, and respond to movement.

We break down:

• Why targeted Kegel work alone often isn’t enough

• How tight pelvic floor muscles can limit strength and mobility

• The importance of responsive pelvic floor training — both slow holds and quick, controlled contractions

• Why training your pelvic floor in different positions, not just lying down, is crucial

• 5 exercises to integrate your core and pelvic floor for real-world function

By the end of this episode, you’ll understand that pelvic floor health isn’t just about holding — it’s about movement, responsiveness, and integration with your whole body.

Want to see how your current core and pelvic floor strength stacks up? Take our free 5-question quiz to get matched with a course that fits YOUR NEEDS. All with supporting your pelvic floor in mind.

Take your quiz today!

This episode kicks off the All Access Glow-Up — a brand-new phase for Canine Handler Fitness.

We’re diving into our first monthly challenge: LIFT HEAVIER! What it means to lift heavier, why it matters for your strength and your mood, and how this November challenge can help you fight the winter blahs, boost your confidence, and handle with more power and ease.

Plus, Liz shares details about the new fitness course quiz that matches you to your perfect program in under 5 questions — so you can stop guessing and start training smarter.

In This Episode:

• Why lifting heavier is about more than muscle — it’s a mindset shift.

• The science of hope molecules and how strength training boosts mood and motivation.

• Why “pushing past comfort” workouts are where the magic happens.

• The story behind the All Access Glow-Up and how members are taking their training up a notch.

• How to find your perfect starting point with the new quiz.

Key Takeaways:

• 💥 Lifting heavier = lifting your mood.

• 🧠 Every rep builds strength in your muscles and your nervous system.

• 💪 Don’t wait for motivation — action creates it.

Links Mentioned:
👉 Take the Quiz: Find Your Perfect Fitness Course
👉 Join the All Access Pass: Your Glow-Up Starts Here
👉 Read the Blog: Collecting Hope Molecules — Why Strength Training Boosts Your Mood

Ever wonder why some handlers seem to sprint through the course effortlessly while others run out of steam halfway?

In this episode, we’re diving into Zone 2 cardio—the unsung hero of speed, stamina, and recovery for dog sports.

You’ll learn why running faster isn’t just about sprinting and how endurance in higher heart rate zones can help you recover quicker, sustain energy, and feel strong for every round.

I’ll also give you actionable ways to check if you’re in Zone 2 and how to build it into your training without overdoing it.

What You’ll Learn:

• What Zone 2 cardio is and why it matters for agility.

• How improved endurance helps you recover between runs.

• How to check your heart rate without a complicated gadget.

• Why consistency beats intensity for long-term performance.

• • How to strategically incorporate Zone 2 sessions into a handler-focused training plan.

  
  

  If you want all the tools to build agility-specific endurance and speed, check out the All Access Pass—workouts, recovery strategies, and handler-focused training all in one place.

Feeling bloated during runs or just frustrated by digestive discomfort? You’re not alone!

In this episode, we tackle gas and bloating for active handlers. We’ll cover how food choices, air intake, snacking habits, and gut bacteria all play a role.

I’ll walk you through easy, practical steps to improve digestion, reduce discomfort, and feel lighter on your feet.

No gross stories—just results you can feel during runs and in everyday life.

What You’ll Learn:

• How your gut bacteria influence digestion and bloating.

• Common food triggers and sneaky habits that cause gas.

• Tips for reducing swallowed air and improving nutrient absorption.

• How to track and manage your digestive reactions using simple tools.

• • Why small, consistent changes make the biggest difference.

  
  

  For handlers wanting all the tools to feel light, strong, and ready to run with your dog, check out the All Access Pass—it’s packed with mobility, strength, and recovery strategies for optimal performance.