Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down:
❄️ Why running in the cold feels tougher than you think
❄️ The real risks of pushing too hard in freezing temps
❄️ Practical strategies to dress, fuel, and recover for winter running
❄️ When it’s smart to swap the roads for the treadmill

If you want to stay consistent with your training (without freezing your toes off), this episode will give you the tools to run smarter all winter long.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here

And if you’re ready for more support with your running this winter, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.

In this episode, I break down:
✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough
✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery
✅ Why carbohydrate balance is key for performance and protecting your protein intake
✅ The role of macronutrient balance and micronutrients in keeping you running strong
✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance

If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.

What should you do next? Take my free Fueling Audit, a quick yes/no quiz to see how your nutrition stacks up and where you can improve. Get your score here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook Fuel Smarter, Run Stronger, my group program The Fuel Train Recover Club, or personalized 1:1 coaching this fall.

Let’s make sure your nutrition is finally working for you, not against you.

Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing?

In this episode, I’m breaking it all down for you:

• Why most people (and especially athletes) aren’t actually getting enough protein, even if the internet says you are

• How much protein you really need per day, and why timing matters just as much as total intake

• The truth about shakes, bars, and supplements—when they make sense, and when they don’t

• My honest review of Tim Hortons’ protein latte (spoiler: it wasn’t what I expected!)

• Why this product surprised me—in a good way—and how it stacks up compared to other menu items with savvy marketing claims

If you’ve been curious about the protein latte or just want to make smarter choices about how you fuel your body, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

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

Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast, I’m sharing 5 essential tips to help you crush your fall race—from building smart mileage to dialing in your nutrition and mental game.

Here’s what you’ll learn in this episode:

• How to prevent injuries with gradual mileage increases and weekly strength training

• Why practicing your race day nutrition plan in advance is non-negotiable

• How to train your gut to handle carbs and fluids for peak performance

• The importance of planning for race day conditions (weather, terrain, and start time)

• Simple but powerful mental training strategies to carry you through the toughest miles

If you’ve got a race on the calendar this fall, this episode will help you line up with confidence and cross the finish line strong.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit for runners here⁠⁠⁠⁠

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

The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along?

In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealistic expectations it created for all of us watching at home, to one made for TV moment that still makes me feel emotional to this day — I unpack the emotional and cultural impact these shows left behind.

We’ll talk about what The Biggest Loser got wrong, how those messages still linger in our lives, and most importantly, how we can start making it right.

And, if you're looking for a coach who is the exact opposite of Jillian Michaels who can help you both reach your fitness goals and undo the harms of diet culture and weight loss TV, I'd love to help you. Click the links to learn more about my 1:1 coaching programs or my one stop shop for runners, The Fuel Train Recover Club!

Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free.

In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll learn:

• Why both running uphill and downhill feels so challenging (and why they stress your body in very different ways).

• What muscles are working harder on climbs vs descents.

• How to adjust your race strategy on hilly courses so you don’t burn out early or miss your goals.

• Key tips for form and technique to stay efficient, reduce injury risk, and even turn hills into your advantage.

Whether you’re training for a hilly 10K, a net-downhill marathon, or just want to feel stronger on your local routes, this episode will give you the practical tools to run smarter on every incline and descent.

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!⁠

One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train.

The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level.

In this episode of The Fuel Run Recover Podcast, I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon.

Whether your goal is simply to cross the finish line or to chase a new personal best, you’ll learn how to set a realistic training timeline that sets you up for success without injury or burnout.

What You'll Learn in This Episode:

• Why your training timeline is one of the biggest factors in reaching your race goals.

• How your base mileage and running history influence your readiness.

• How to adjust your timeline based on your goal type: finishing vs. racing for a time.

• Recommended training windows for each distance.

• Mistakes to avoid when choosing a training plan (like starting too soon or underestimating recovery needs).

• • How to know if you’re ready to start a structured training plan.

  
  

  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 Q&A episode, I’m answering your most pressing nutrition questions—from sweat rates and salt tablets to carb loading and calorie needs. If you’ve ever wondered how to fuel smarter or adjust your approach based on your body’s needs, this episode is for you!

• 1. Is it normal to increase sweat rate after taking a salt pill while running?

  2. What are some alternatives to large volumes of food and sugar-sweetened beverages for runners who can't tolerate those during carb loading?

  3. How many calories should I be eating per day to support my running?

  4. What are the best foods to carb load with?

  
  

• Do you have more running and nutrition questions you want answered? Join me inside The Fuel Train Recover Club, where you can get personalized answers to all your running nutrition questions—plus live coaching, expert tools, and a supportive community.

  Looking for your free fueling and strength guide for runners? Click here!