⁣⁣In my last post, I talked about how to fuel for your marathon.⁣⁣ ⁣⁣ I talked about how you want to eat a high protein diet and be in a calorie surplus.⁣⁣ ⁣⁣ But for this post, I want to talk about how to lose weight.⁣⁣ ⁣⁣ But first, you have to understand something.⁣⁣ ⁣⁣ Nutrition is the lever you pull to either lose weight or eat for performance.⁣⁣ ⁣⁣ To give you an analogy, imagine there being two rabbits and a wolf.⁣⁣ ⁣⁣ The rabbit on the left is weight loss and the rabbit on the right is eating for performance. You are the wolf. ⁣⁣ ⁣⁣ If you try to chase both rabbits at the same time, then they will both get away. Meaning you won’t achieve either one of your goals.⁣⁣ ⁣⁣ But if you focus on chasing just one rabbit, then there is a higher chance of you catching one. Meaning you have to decide if you want to lose weight OR eat for performance, but not both at the same time.⁣⁣ ⁣⁣ I will lay out the pros and cons for both and you can make the best decision for yourself. (If you want me to help you out with this then book with me.)⁣⁣ ⁣⁣ The pros and cons:⁣⁣ ⁣⁣ To lose weight, you have to be in a calorie deficit. Meaning you have to burn more calories than you eat on a daily basis.⁣⁣ ⁣⁣ Pros: ⁣⁣ ⁣⁣ - The number on the scale goes down⁣⁣ ⁣⁣ Cons: ⁣⁣ ⁣⁣ - Affects energy levels⁣⁣ ⁣⁣ - Slows down the muscle growth process ⁣⁣ ⁣⁣ - Takes longer for you to recover ⁣⁣ ⁣⁣ - Won’t perform as well on your runs⁣⁣ ⁣⁣ - Worse marathon time⁣⁣ ⁣⁣ To eat for performance you want to be in a calorie surplus. Meaning you want to eat more calories than you burn.⁣⁣ ⁣⁣ Pros: ⁣⁣ ⁣⁣ - More energy ⁣⁣ ⁣⁣ - Faster recovery process⁣⁣ ⁣⁣ - Builds muscle quicker ⁣⁣ ⁣⁣ - Perform better on runs⁣⁣ ⁣⁣ - Better marathon time.⁣⁣ ⁣⁣ Cons: ⁣⁣ ⁣⁣ - Gain a little bit of weight ⁣⁣ ⁣⁣ What I’ve learned is that runners think a smaller number on the scale will translate to body composition.⁣⁣ ⁣⁣ It's true to an extent, but if you want to burn fat and tone up, then you actually want to build lean muscle.⁣⁣ ⁣⁣ Anyways let’s say you eat to optimize for weight loss, here’s how you do it.⁣⁣

⁣There is a common misunderstanding about fueling for your half or full marathon.⁣ ⁣ Most runners only think about what to eat before and during their race.⁣ ⁣ But the reality is that’s only 10% of it.⁣ ⁣ The other 90% is what you eat Monday through Sunday for breakfast, lunch, and dinner.⁣ ⁣ And that’s what I want to talk about today.⁣ ⁣ Food is fuel.⁣ ⁣ If you aren’t well fueled, then you will crash and burn at the end of your race.⁣ ⁣ Think of running a marathon like getting in your car and driving to a different state.⁣ ⁣ The first thing you do when you get into your car is you check to see how much gasoline you have.⁣ ⁣ If you are out of gas, then you will only be able to drive down the street or to a different city.⁣ ⁣ It’s the same thing with running a marathon.⁣ ⁣ If you aren’t well fueled, then you will run out of “Gas” before you cross the finish line.⁣ ⁣ Also known as Hitting The Wall.⁣ ⁣ So what should you eat throughout the week?⁣ ⁣ I break down foods into two groups, empty calories and high-performing foods.⁣ ⁣ Empty calories are food that provide no nutritional value. ⁣ ⁣ Like cereal, pop tarts, desserts, bread, etc.⁣ ⁣ High performing foods are nutrient dense.⁣ ⁣ Like eggs, oatmeal, fish, chicken, potatoes, etc.⁣ ⁣ You want 80% of your meals to be high-performing foods.⁣ ⁣ So if you eat 21 meals a week, 17 of those meals are clean and healthy.⁣ ⁣ Which then leads us to how much to eat.⁣ ⁣ And that can be broken down into four separate numbers.⁣ ⁣ #1 - The amount of protein⁣ #2- Number of carbs⁣ #3 - Healthy Fats⁣ #4 - And calories⁣ ⁣ The two numbers I focus on the most is #1 - the amount of protein and #4 - the number of calories.⁣ ⁣ Now you’re probably wondering why I don’t track carbs, even though they are your primary source of fuel.⁣ ⁣ It’s because of the way I construct my meals.⁣ ⁣ Every meal I have contains a quality source of protein and carbs.⁣ ⁣ And what I have found over the years is that having a source of carbs for each meal is enough to fuel your body for a workout.⁣

READ THIS IF YOU ARE LOOKING FOR A PROVEN, CUSTOMIZED, MARATHON TRAINING PLAN⁣ ⁣ If you are training for a half or full marathon, and you’re looking for a customized training plan…⁣ ⁣ So that you don't have to worry about doing the wrong things, wasting your time, or getting injured.⁣ ⁣ Then read this through:⁣ ⁣ To start the month off we are opening up 10 spots into our Ultimate Marathoner Coaching Program.⁣ ⁣ If you are not familiar with our done-for-you service, then this is perfect for you if you want to:⁣ ⁣ ✅ Removing all the trial and error that comes with training for your first, or upcoming, half - full marathon.⁣ ⁣ ✅ Avoid wasting your time running daily and doing 40-50 miles a week by leveraging our 3 Run Method. (We only run 3 times and 20-30 miles a week)⁣ ⁣ ✅ Get our internal Marathon Training Playbook so that you can also learn how to train. (Which means you will never have to rely on another coach or personal trainer in the future)⁣ ⁣ ✅ Get copy and paste strength training workouts, nutrition plan, stretches, race strategies, and more…⁣ ⁣ ✅ We personally GUARANTEE that you will run your half or full marathon.⁣ ⁣ Etc, etc, etc…⁣ ⁣ Not only will I create your training plan for you…⁣ ⁣ But my head coach and I will also work one on one with you from start to finish.⁣ ⁣ We have personally helped over 200 runners run their half in full marathons…⁣ ⁣ Like: ⁣ - Joanna who got first place in her half marathon.⁣ ⁣ - Mark who went from sitting on the couch to running his first half marathon.⁣ ⁣ - Deb, who was dealing with knee pain, ran her half marathon pain free.⁣ ⁣ - Sol and Terri ran their first marathon by only running 3x a week⁣ ⁣ - Or Heather who ran the Chicago marathon.⁣ ⁣ You’ll get everything from:⁣ ⁣ ✅ A half or full marathon training plan⁣ ✅ Strength training workouts for runners⁣ ✅ A nutrition plan containing your favorite foods⁣ ✅ Race day strategies for before and during your race⁣ ✅ Injury prevention stretches⁣

If you’re dealing with knee pain, then there is one thing you will want to start doing immediately.⁣ ⁣ Knee pain is very common amongst runners. You hear all the time how running ruins your knees and that if you run marathons, then you will never be able to walk again.⁣ ⁣ And that can be true if you don’t take care of your knees.⁣ ⁣ When I was training for my first marathon, I actually injured both of my knees.⁣ ⁣ I got Runner’s Knee because I overtrained. I tried going from not running at all to running five times a week. ⁣ ⁣ Which is one of the reasons why I recommend only running three times a week, especially if you are training for your first half or full marathon.⁣ ⁣ But that’s beside the point for this post.⁣ ⁣ Now to clarify, I am talking about how to treat Runner’s Knee and just discomfort in the knee. I’m not talking about how to treat a torn ACL or MCL.⁣ ⁣ I’ve personally worked 1-1 with a few runners who’ve had knee pain and what we found causes the pain is weak hips/glutes and quads.⁣ ⁣ And this makes sense because if you ask a physical therapist how to treat knee pain they say to strengthen your quads and hips/glutes.⁣ ⁣ And so every Wednesday, I had them do hip/glute and quad isolated strength exercises.⁣ ⁣ Here is a list of hip/glutes & quad strength training exercises that you can start doing today:⁣ ⁣ You can do a modified version of these with dumbbells so you can workout at home, but I highly recommend getting a gym membership.⁣ ⁣ Not only is the equipment better, but you also are able to use a heavier weight which is essential for getting stronger.⁣ ⁣ #1 - The Hip Abduction Machine⁣ ⁣ #2 - The Hip Abductor Machine⁣ ⁣ #3 - Barbell Glute Bridges ⁣ ⁣ #4 - Quad Extensions⁣ ⁣ #5 - Dumbbell Cannonball Squats⁣ ⁣ #6 - Leg Press Machine⁣ ⁣ #7 - Walking Lunges (as long as it doesn’t hurt your knees)⁣ ⁣ They would do four sets of 10 to 12 reps for each exercise with a 60 second rest between each set.⁣ ⁣ This workout takes about 45 minutes to complete.⁣ ⁣

Runners - I’ll Create You A Fully Customized Half Or Full Marathon Training Plan In The Next 7 Days And If You Don't Like It - You Don’t Pay! Click this ad and DM me the word “COACHING” for more info! Keep reading below and I’ll tell you: #1 - How this works #2 - Our extensive tracking record PROVING this works. /// How It Works /// I own a coaching business called The Ultimate Marathoner. We work with runners who are training for their first (or next) half - full marathon. We create fully customized half and full marathon training plans… Help train them so they can run their race… Then we help runners incorporate strength training into their training plan so they can finish their race strong. And best of all? If you don’t like the training plan… YOU DON’T PAY! (Keep in mind, this is not a cookie cutter training plan, a set and forget program, or an app. Everything we do is completely customized for our clients.) Now, how can we make such a bold promise-driven offer like this? It’s simple, look at our track record: /// Track Record /// We’ve worked with runners like: Joanna who actually got first place in her first half marathon. Mark went from sitting on the couch to running his first half marathon. Deb, who was dealing with knee pain, to running her half marathon pain free. Sol and Terri who ran their first marathon. Or Heather who ran the Chicago marathon. … And over 200 more runners in the past 4 years. Not to mention… I have also run multiple marathons with my best being a 3:34 marathon. I went from not able to run a mile to a full marathon in 9 months. No other running coach can say that - not even close. So if you want more info on how this all works… Click this ad and DM me the word “COACHING” I’ll break everything down for you. As I mentioned previously… if this doesn’t work for you… you don’t pay. So we have no incentive to pressure you into anything you don’t want to do ;) Sound good? Then click this ad and DM me the word “COACHING”