How Hormones Impact Running Performance
Pumpkin Power Muffins
Are Your Hormones Jacking Up Your Running Performance?
(Ladies, this one's for you… and the answer is yes!)
Let’s start this blog entry with a little story and see if it hits home for any of you.
Mary, a 38-year-old runner is training for her fifth half marathon. She is in great shape and takes good care of herself…
Ready or Not - It’s Marathon Month!
It’s time to turn up the Pumpkin Power!
Pumpkin is a nutrient-dense food that has been shown to regulate blood pressure, protect against prostate and colon cancers, combat diabetes and support a healthy immune system. In other words, we should be eating it far more often than Thanksgiving Day!
Beating Runner Burnout
It’s not uncommon that during the few final weeks of marathon training your mind starts going in a million directions - all kinds of interesting ideas, thoughts and doubts can pop up. Here are a few that have entered my warped brain over the years…
Treadmill Training - The Necessary Evil
Runner burnout is a very real, very painful thing that affects both the physical body and the mental state. At the onset of a training period you could feel like you’re on top of your running game, only to line up at the start line with serious concerns that the letters “DNF” might show up on your race results page.
Social Circles Part 2: Coping Strategies
Let’s just get this out of the way... Pounding out miles on a treadmill in a gym, basement, or spare bedroom isn’t anyone’s idea of an amazing time. One can only watch so many Netflix movies before losing the ability to pay attention. That being said…
Social Circles Part 1: Habits are Contagious
In Social Circles Part 1: Habits are Contagious, I shared some hard and fast research on how the lifestyle habits of those around us can affect how we eat, what we eat, and how we move. Now what? Here are three crucial strategies for getting friends and family to support your healthy lifestyle.
Best Gifts for that Special Runner in Your Life
Are you ready to make changes that will lead to a healthier mind and body? Yes? But are your friends and family? Before you set out on your destination to improve your health through diet and exercise, you MUST read this research-based post on how we are, in fact, the sum of our social circles.
Medals and Merlot? - Why Wine Should Be Handed Out At Race Finishes
Dear Santa Claus,
I was extra good this year. I trained for and completed two more marathons, I made sure not to complain about the state of my tight hamstrings at family functions, and I didn’t once swear (out loud) at my running coach. If you could please bring me some of these items on my Christmas list, I’m pretty sure I can PR at my spring marathon.
Winter Training To Prepare For A Spring Marathon
Your legs are heavy and your heart is racing… you’ve been pushing through 3.1, 6.2, 9.3, 13.1, or (gasp) 26.2 miles alongside hundreds or even thousands of complete strangers. You can’t wait to finally step over that finish line, have a kind soul place a medal around your neck, and be handed that beautiful, promised celebratory drink… a beer in a plastic cup?
5 Ways to Survive the Season Change
With the major marathons of 2018 now behind us, you may have already your sites set on spring races. Whether you’ve registered for the 2019 Milwaukee Marathon or have booked your ticket for a warm destination race, don’t wait until after the holidays to start preparing. Having run multiple distance races that required training through the dark and cold days of winter, I’ve come up with a few tried and true tips that will help you make your spring race your best race!
What is the Biggest Question We Get as Personal Trainers?
While Autumn is my absolute favorite time of year, there is an adjustment for many of us in the Midwest. The days get shorter and darker. There is less access to locally-grown fruits and veggies. Our activity level tends to decrease (and our interest in comfort foods increases!). That being said, we’ve got some ideas to help you survive the change in the season…
12 Charities to Help You Run with Purpose and Make a Difference
I feel better in my body at 40 than I did at 20. While fitness plays a huge part in my well-being, I’ve had to build some very important eating habits. Good nutrition is the foundation of my health and lifestyle. Curious about my approach? Read on!
Why I've Changed My Perspective about CrossFit as a Certified Personal Trainer
I often find that rookie long-distance runners - and sometime seasoned runners - fail to run with purpose. Explore three reasons to find your “why” as a runner and check out 12 charities that can connect you to a mission. I'll also reveal my "why" and how it totally changed my running game.
Can Dieting Damage Your Metabolism?
CrossFit is a combination of running to swimming to weight lifting to obstacle courses – it’s pretty massive stuff! – and, as a Personal Trainer, I’ve always been skeptical. What exactly is changing my perspective on this intense, competitive style of training? Am I becoming a CrossFit believer?
Is Your Diet Getting in the Way of Your Marathon Success?
If you’re feeling “stuck” or can’t seem to get lean, despite working out harder than ever before, knowing how your metabolism works, paying attention to “Energy In” and “Energy Out,” and following some of my best strategies to keep weight off can be helpful. Get informed so you can be your best self.
Marine Corps Veteran, Nick Grasso, Joins RunFit MKE Team as Personal Trainer
Don't let your diet get in the way of your marathon success. Take it from me. I loaded up on carbs and gained 7lbs. during my first 1/2 marathon. Needless to say, I felt emotionally defeated and it distracted me from doing my best.
What is the Body's Natural Medicine? The Answer is Nature.
RunFit MKE is growing! Meet our newest team member and Personal Trainer, Nick Grasso. He’s a Marine Corps Veteran, recent graduate, and he loves dogs! Learn how he wants to change the world by helping people lead an active lifestyle.
Skinny Vs. Fit: 4 Ways Getting In Shape Changed My Life
Understand the physical and mental benefits of inviting nature into your life and explore Wisconsin outdoor destinations with RunFit MKE. Karen Berenson, Milwaukee Certified Personal Trainer and Nutrition Coach, will show you the many ways nature enhances our well-being and how to experience it, even when stuck indoors.
"Skinny" Karen weighed 131 lbs. and had a body fat percentage of 27.5%. "Fit" Karen weighs anywhere from 135-140 lbs. and has a body fat percentage of 17%. "Skinny" Karen said, "I can't." "Fit" Karen runs marathons, is a Certified Personal Trainer and Nutrition Coach, and is kicking cancer's butt!