?? Friday Finish Line ??

Just a quick note before we sprint to the finish line! I get a lot of feedback and questions about meal planning. I get it; it's hard, but each week, Micaela and I create a meal (yes, we make them) that's easy, quick, and healthy. Take the guesswork out and subscribe. It's free and will help you build your library of recipes.?

Eat Well Wednesday?

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Eat Well ??

The Recovery Ratio ??

After a tough run, aim for a 3:1 carb-to-protein ratio within 30 minutes. This will speed up muscle repair, replenish glycogen, and prepare you for your next workout.

Fueling the Clock ??

Timing your meals can make or break your workout. To avoid energy crashes, eat a balanced meal?two to three hours before?a key session or a quick carb-based snack?thirty to sixty minutes before.

Run Well ??

The '10-Minute No Quit' Rule ?

Not feeling it? Just commit to 10 minutes. If you still don’t want to continue, feel free to stop. But most of the time, you’ll find yourself going on.

Train by Time, Not Just Effort ?

Instead of fixating on mileage, structure runs by time. A 45-minute run at a steady effort builds endurance without the mental pressure of hitting a certain distance.

Live Well ??

Morning Movement Streak ??

Start every morning with movement—mobility drills, a short walk, or a stretch—even if it's just 5 minutes. It builds momentum for the day and reinforces your identity as an athlete.

Protect the Sleep Zone ??

Athletes prioritize recovery. Set a “wind-down alarm” 30 minutes before bed—no screens, no stress, just recovery. Your training gains occur while you sleep.

A Quote to Live By ??

“You do not rise to the level of your goals. You fall to the level of your systems.”?— James Clear.

PS:

It's a coffee kind of day, I mean more than usual. The rain is falling and cool outside; it's just the perfect day to enjoy brewed perfection.

Promo:

Run Strong Fuel Right ??

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Tired of feeling sluggish on your runs? Struggling with fueling and hydration? Join Run Strong Fuel Right, a FREE webinar designed to help you fuel your workouts smarter, not harder.

Led by Micaela Choo, Precision Nutrition Coach, and Scott Browning, Exercise Physiologist, this session will cover:

? The biggest fueling mistakes runners make (and how to fix them) ? How to structure your pre-run and post-run nutrition for better performance and recovery ? Real-world strategies that fit your busy life—because you don’t have time for complicated meal plans

?? Date & Time: February 20th 4:30PST ?? Where: Online (link sent upon registration) ?? Cost: FREE

Spots are limited, so grab yours now!

Register Today?

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