A proper warm-up and cool-down can make all the difference in your running performance and recovery. In this post, I share three quick and effective warm-up exercises to get your body ready to run, followed by a simple cool-down routine with six essential stretches. These routines are designed to be practical, efficient, and easy to stick with—so you can run strong and stay injury-free. Plus, if you're just starting your running journey, check out my Learn to Run Program for a structured, confidence-building approach!

Want to start running but not sure where to begin? This post covers everything you need to know—from building a walking foundation and using run/walk intervals to choosing the right shoes and making running enjoyable. Plus, I share my personal experience of feeling more comfortable on a treadmill when I first started. If you're looking for a structured plan, my Learn to Run program provides guided workouts, audio cues, warm-ups, and progress tracking to help you succeed. Whether you're brand new or getting back into running, these tips will set you up for success.

For most of my life, I believed that running wasn’t for me. I cycled through countless diets, convinced I’d always be “chubby” and that athletic achievements were out of reach. That changed in 2009 when I tried the Couch to 5K program on a whim. It wasn’t easy, but completing that first 5K sparked a journey that led me to half marathons, marathons, triathlons, and eventually ultramarathons. Running taught me resilience, patience, and the joy of pushing past self-imposed limits. This February, my blog is dedicated to all things running—helping you take your first steps, warm up properly, and keep progressing. New posts every Thu

This post explores the value of New Year’s resolutions and why they’re worth pursuing despite their reputation. Drawing from personal experience, it offers insights into realistic goal setting, planning, and mindset shifts that can lead to lasting change. Readers will gain inspiration and practical advice to start the year strong.

Reaching your health and fitness goals isn’t just about discipline—it’s about recognizing and celebrating your progress along the way. In this post, we explore why acknowledging small wins is essential for motivation and long-term success. You’ll learn how to track progress beyond the scale, set meaningful milestones, and build a mindset that keeps you going for the long haul. Whether you’re working on weight loss, fitness, or healthier habits, celebrating wins will help you stay consistent and committed to your journey.

Life doesn’t always go as planned, and that’s okay. In this blog post, we explore how to handle setbacks when working toward your goals. From accepting that things will go wrong to learning from the experience and moving forward without guilt, you’ll discover practical strategies to stay on track. Whether it’s a missed workout, an unplanned indulgence, or a curveball in your schedule, this post will help you shake it off, adapt, and keep moving toward your aspirations.

Planning isn’t just a good idea—it’s the foundation for success. In this blog post, I share why intentional planning is key to achieving health and wellness goals. From stacking new habits with existing routines to breaking down overwhelming tasks into manageable steps, discover practical tips and personal stories to help you make planning a part of your daily life. Plus, learn how this simple habit can transform your journey toward healthier eating, consistent workouts, and long-term results.

Learn how to set achievable goals and break them into actionable steps that lead to lasting success. In this post, I share my personal journey from struggling with weight and fitness to becoming an ultramarathoner, all by focusing on small, consistent wins. Discover the power of action goals and get inspired to tackle your own aspirations with confidence.

Walking while working doesn’t just boost your step count—it can improve focus, energy levels, posture, and mood throughout your day. In this blog, I share the benefits of walking while working, along with three treadmill desk setups: a tabletop attachment for existing treadmills, the versatile Surfshelf clip-on option, and the popular walking pad paired with a standing desk. I also include practical tips for easing into walking while working so you can enjoy the benefits without feeling overwhelmed.

Your core is the powerhouse of your body, enhancing balance, stability, and performance in everything from daily tasks to athletic pursuits. This post explores the benefits of core exercises, from improved posture to injury prevention, and provides a starting point for incorporating simple, effective movements into your routine. Ready to take it further? Join the Month of Movement challenge starting February 2nd for 30 days of core-centered, low-impact workouts designed to strengthen your body and boost your confidence—all in just 10 minutes a day!

Discover how to make healthy comfort foods this winter with seasonal meal prep! This blog post provides actionable tips for using winter produce like root vegetables, squash, and leafy greens to create cozy, nourishing meals. Included is some easy recipes, including a hearty red lentil chili and loaded cauliflower casserole plus batch cooking strategies and seasoning ideas to keep your meals flavorful and stress-free. Learn how to simplify your meal prep and stay on track with your health goals this winter.

As the holiday season ramps up, it’s easy to feel overwhelmed and exhausted by the rush of events, hosting, and festive foods. But staying healthy doesn’t require a major overhaul—small, simple actions can make all the difference. In this post, you’ll learn about the free "Healthy Hacks for the Holidays" email series, designed to help you take small, practical steps toward feeling your best all month long. Don’t wait for January to focus on your wellness—start now and enter the new year already feeling refreshed!

This post covers foundational core exercises to help you build a consistent routine. Start with hollow holds and modified side planks twice a week for a month. As you progress, you can add in moves like reverse crunches, dead bugs, and low planks. Stick with this gradual approach to see sustainable results!

My 50 mile race recap. The highs, the lows, technicial difficulties and more!

Looking for easy meal prep tips? This guide introduces the "zone method," a time-saving meal prep strategy designed to make healthy meal prep faster and more efficient. By organizing your kitchen into specific zones, you can simplify your meal prep routine and stick to your nutrition goals. Whether you're new to meal prep or looking for meal planning strategies to save time, this post provides practical tips to streamline your workflow.

Many believe that big changes are the key to success, but it's small, consistent actions that truly add up. In "The Power of Consistency: How Small Wins Add Up," I explore how tiny steps lead to meaningful progress, sharing personal insights from my journey from obesity to running ultra-marathons. By starting small, being realistic, and celebrating each step forward, you can build lasting habits that lead to significant results over time. Embrace progress, not perfection—one small win at a time.

Corporate wellness programs are key to improving workplace productivity, morale, and employee retention. By offering resources like gym memberships, healthy snacks, and mental health support, companies foster a healthier work environment. These initiatives not only reduce absenteeism and healthcare costs but also make businesses more attractive to top talent, especially those seeking work-life balance. Wellness programs from Level Wellness, such as on-demand workouts, mindful eating courses, and customizable options, provide effective tools for building a thriving and productive workforce. Investing in employee wellness benefits both the employees and the company.

Starting a new fitness routine can be both exciting and intimidating. Whether you're just beginning your fitness journey or looking to revamp your current routine, it's common to encounter things that can make it challenging to stay on track. Understanding and overcoming these obstacles is key to establishing a sustainable and enjoyable fitness regimen. In this blog post, 'll share some common challenges people face when starting a new routine and how to best overcome them (as well as some coaching solutions that I have available if you prefer a bit more structure).

If you have followed me for any length of time, you know that I feel strongly that lasting change doesn’t happen overnight. What finally got me on the road out of obesity was not big, major changes, but focusing on smaller ones aka changing my habits. This blog post talks about the power of healthy habits, why they matter, and how to implement them in a lasting way.

Looking to eat healthier but don’t know where to start? This post is for you! It's easy to get overwhelmed with all the conflicting information out there about healthy eating. You may even jump from diet to diet, only to fall back into your old habits over and over again, but let's break the cycle and find some balance. Read the post to find out how!

Not every day, week, month, or even year is going to be one where you stay completely on track with your health goals. Don't let the "detours" get you down! They are a normal part of your health journey. Find out how to navigate them in this blog post.

Training to run 50 miles is hardly about running. It's so much more about getting past mental road blocks and shifting mindset

Do you fight stiffness and fatigue during your work day? Try these quick stretches to help you stay loose and alert all day long

Intentional planning can help you get to your goals. It doesn't take much to get started. Set a timer for 5 to 10 minutes and just think through your day.

There is one major thing that helped me go from starving to feeling satisfied and that is increasing my protein. Increasing your protein can help you combat hunger and not keep reaching for that next snack.