Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day.

Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, duration, sweat rate, and even personal taste preferences. I’m walking you through the three essential components of an intra-run fueling plan—fluids, fuel, and electrolytes—so you can go into race day fully prepared and avoid hitting the wall.

Whether you’re training for your first half marathon or chasing a PR, this episode will give you the tools to fuel smarter and run stronger.

What You’ll Learn in This Episode:

✅ Why using the same fueling strategy for every race can backfire
✅ How fluid intake needs can change depending on race-day weather
✅ The difference between drinking for thirst vs. drinking to meet fueling goals
✅ Tools for estimating your sweat and electrolyte losses
✅ How to hit your hourly carb targets without overloading your gut
✅ When to separate fuel and hydration—and when combining them makes sense
✅ Tips for customizing your plan based on your taste, texture, and gut preferences
✅ Practical strategies for testing and training with your fueling plan

Need Help Creating Your Race-Day Plan?
Whether you’re not sure where to start or need help dialing in the details, I’d love to help you build a strategy that works for your body and your goals. Work with me 1:1 or join The Fuel Train Recover Club for access to coaching, customizable plans, and more.

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

This week on The Fuel Run Recover Podcast, I'm joined by Deanna Rempel, a Registered Respiratory Therapist and passionate trail runner from Manitoba, for a timely and informative conversation about air quality and how it affects runners.

Deanna brings her unique perspective from working in ICUs, emergency rooms, and on the trails. As wildfires and smoke become more common, understanding the Air Quality Health Index (AQHI) and its impact on our performance and long-term health is more important than ever.

In this episode, we cover:
What the AQHI is and how to interpret it
Why the numbers don’t always match what you see or smell outside
Short-term vs. long-term health risks of running in poor air quality
Whether a few smoky runs can really do lasting damage
How to adapt your training when living in areas with regular air quality issues
Practical tips to protect your lungs and make smart running choices when air quality dips

Whether you're a road runner, trail lover, or ultra enthusiast, this episode will help you make informed decisions to protect your respiratory health without sacrificing your training.
Follow @manitoba_trail_runners to keep up with Deanna’s adventures and Manitoba’s amazing trail running community.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

In this inspiring episode of The Fuel Run Recover Podcast, I sat down with runner, community builder, and FTR Club member Maria Cefali to talk about rediscovering the joy of running after time away—and what it means to connect with the best version of yourself through movement.

Maria began running 18 years ago, driven by a simple curiosity: What would happen if I just showed up? Since then, she’s completed 11 half marathons and turned her love of running into a community experience and charitable effort, raising over $12,000 for Sleep in Heavenly Peace Winnipeg.

After a few quieter seasons, Maria made the decision to return to running with renewed purpose—and this time, with support. She shares what led her to join The Fuel Train Recover Club, how nutrition changed her relationship with training, and the surprising mindset shifts that helped her line up with confidence at the 2024 BMO Half Marathon.

We chat about:
✅ What inspired Maria to return to running after time away
✅ Why she decided to invest in coaching and nutrition support
✅ The most impactful and surprising lessons she learned
✅ How this training cycle felt different—mentally and physically
✅ Her advice for runners trying to find their rhythm again

Whether you’re a seasoned runner or trying to get back into a groove, Maria’s story is a reminder that it’s never too late to show up for yourself.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

Welcome to season 3 episode 24 of The Fuel Run Recover podcast!

In this episode, we’re breaking down one of the biggest mindset traps runners (and let’s be real—most people) fall into when it comes to nutrition: labeling foods as good or bad.

As a dietitian who works with endurance athletes, I see firsthand how black-and-white thinking about food can create unnecessary guilt, confusion, and even lead to under-fueling.

We’ll dive into why nutrition advice on social media is so often sensationalized, how industry funding shapes all types of food research (not just the ones you think), and why moderation and balance aren’t “cop-outs”—they’re the foundation of a sustainable, healthy diet.

You’ll also learn:
✔ Why “everything in moderation” isn’t just boring dietitian talk—it's science
✔ How social media algorithms reward extremes, not accuracy
✔ The truth about processed foods, artificial sweeteners, and “toxins”
✔ Why seeing food as morally neutral is a game changer for performance and mindset
✔ How to protect your feed (and your mindset) from toxic nutrition advice

Whether you’ve ever wondered if diet soda is secretly ruining your training, or feel like your eating habits are “good” or “bad” depending on whether you had dessert, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

This week on The Fuel Run Recover Podcast, I’m joined by the incredibly inspiring Bec Mills — a mother of two, small business owner, and now ultra marathoner — who shares her journey from rural Western Australia to completing a 50K trail race.

Bec’s story is all about chasing goals that scare you, pushing through comfort zones, and learning how to train and fuel smarter along the way. From netball in high school to strength training and sports through university, running has always had a place in her life. But it wasn’t until turning 35 that she decided to finally take the leap and go after her “one day” dream: running a marathon — and then some.

In this episode, Bec shares:

✅ How she balanced marathon training with motherhood, business, and sport
✅ The mindset shifts and nutrition changes that helped her thrive — not just survive — her training
✅ What it was really like to run the Yaberoo Trail Ultra 50K
✅ Surprising lessons from her training and racing journey
✅ Advice for runners considering stepping into ultra or trail running
✅ Why she believes in chasing the things that scare her (and why you should too)

Meet Bec:
Bec Mills is a mother of two and small business owner living in a tiny rural town in Western Australia. She’s been active since high school, where she first started running while playing netball and other sports.

Over the years, she’s grown her passion for movement through strength training and endurance sports. Inspired by volunteering at Ironman events during university, Bec made the decision in 2024 to pursue marathon running — and has since completed the Rottnest Marathon, Perth Running Festival Marathon, and Yaberoo Trail Ultra 50K.

Her mission? To keep doing things that push her limits and help her grow as a person and a runner.

🎧 Whether you’re curious about ultra running or looking for inspiration to chase a big, scary goal — this conversation will light a fire in you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.

Join me as I break down:

• Why running fasted to burn more fat isn't as effective as it sounds

• The truth behind “train low, race high” and who that strategy is actually for

• How the belief that “lighter is faster” can lead runners down a dangerous path

If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

Welcome to season 3, episode 21 of The Fuel Run Recover podcast, where I'm so excited to share with you this conversation with recent Fuel Train Recover program 'graduate' Diane Wing, who shares her inspiring story of overcoming immense personal challenges to unlocking a BQ performance at this year's Fargo marathon. But, as if that isn't enough of an accomplishment for one season, Diane is currently planning a run across Manitoba this summer to raise money for mental health and suicide prevention.

Here's a little more about Diane!

Diane Wing is a 1st grade teacher, mother of 2 and a grandmother of 2 (her 4 greatest accomplishments) from Portage la Prairie, Manitoba. She started her running journey after her husband passed away in 2012 for her mental wellness.

In 2014, she ran her first 1/2 marathon at the MB Marathon as part of a relay team with her cousins (as a tribute to her late husband, Kelly). She really enjoyed this experience and was hooked. A couple years ago, she decided to start a running group in Portage la Prairie and met some amazing like minded people. Some of them have even done some travel fun races together (Vegas and Phoenix Rock and Roll 1/2 Marathons).

Last year she decided to run a 1/2 marathon in each province. This year she decided to try to qualify for Boston at the Fargo Marathon and to do a run across Manitoba for her 50th birthday (50km a day for 10 days). To accomplish these last two goals, she needed some help getting her guts under control. This is where Steph came in (she was perfect because could help Diane achieve her running and dietary needs goals). Recently, Diane got her BQ time and now she is focused on her run across MB. She is hoping to see some friendly faces along the way and raise some money for CMHA (mental health and suicide prevention).

You can learn more about Diane's journey and support her by visiting her Facebook or Instagram pages, and donate to The Canadian Mental Health Association here!

Welcome to season 3, episode 20 of The Fuel Run Recover podcast, where we're talking about fatigue, and why you just simply can't run as fast as you want for as long as you want.

Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance.

You’ll learn:

• What fatigue actually is and how it shows up during a run

• Why we can’t just run as fast as we want for as long as we want

• The difference between physical and mental fatigue (and why you need to address both)

• The key models and theories that explain why fatigue happens

• Why fatigue isn’t just about muscles or mindset — it’s multifactorial

• Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques

Whether you’re training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments.

🎉 Ready to take your running and fueling strategy to the next level? Join me for my free live workshop Fuel Smarter, Run Stronger – happening June 18th!
You’ll learn how to fuel before, during, and after your runs to support better energy, faster recovery, and stronger performances. Save your spot here!