Is Your Nutrition Supporting Your Performance?
A key part of a successful training cycle and race day is making sure you are fueling your body appropriately for your level of training...
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Andrea Rumschlag
Oct 18, 20231 min read
Power Up with the Benefits of Protein
Protein plays a critical role in maintaining our overall health and well-being. It’s the macronutrient that's responsible for building...
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Andrea Rumschlag
Oct 11, 20232 min read
Optimize Your Energy: Carbohydrate Sources for Running
Are you about to go for a run and need a little guidance on the best carbohydrate sources to fuel your body beforehand? What about after...
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Andrea Rumschlag
Aug 10, 20231 min read
Zucchini & Blueberry Baked Oatmeal
Ready in 45-60 minutes Serves 4-6 Ingredients 2 cups rolled oats 1 ½ tsp ground cinnamon ¼ tsp cardamom (optional) 1 tsp baking powder ¼...
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Jillian Reyna
May 10, 20232 min read
Cue Words & Phrases: Mental Strategies for Race Day
Have you ever gotten to that point in a race where you feel like you need something to get you through? Something to focus on, think...
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Jillian Reyna
Apr 3, 20232 min read
Importance of A, B & C goals
Goal setting is something we have all likely done before. Some of us find it easy to do, however, it can be more challenging for others....
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Andrea Rumschlag
Feb 6, 20232 min read
Runner's Essentials Grocery List
The fridge is empty and the pantry is sparse - it’s time to go grocery shopping. Some people LOVE to go grocery shopping. Despite being a...
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Andrea Rumschlag
Feb 1, 20231 min read
Chicken with Spinach and Artichokes
Ready in 30 minutes Serves 4 This recipe is easy to whip up on a busy weeknight with pre-cooked chicken from meal prep or rotisserie...
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Jillian Reyna
Jan 13, 20235 min read
Dealing with Illness when Training
No matter how careful we are, it feels inevitable that during the winter months we are bound to catch some sort of illness. The most...
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Andrea Rumschlag
Jan 11, 20231 min read
Higher Protein Pancakes
Ready in 30 minutes Makes 12 pancakes These pancakes are made with low-fat cottage cheese and steel cut oats for a protein and fiber...
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Andrea Rumschlag
Jan 2, 20233 min read
Identifying with Your Goals & Creating Change
3…2…1… Happy New Year! It’s the time of year we all associate with setting goals and changing habits. While there’s nothing magical about...
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Andrea Rumschlag
Dec 14, 20221 min read
Roasted & Stuffed Acorn Squash
Ready in 60 minutes Makes 4 serving (serving 1/2 squash) Notes from Coach Andrea: Take advantage of winter squash with this satisfying,...
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Andrea Rumschlag
Dec 7, 20221 min read
Feta, Red Pepper & Egg Bake
Ready in 45-60 minutes Makes 4 servings Notes from Coach Andrea: A lot of versatility in this recipe to swap out the cheese and veggies!...
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Jillian Reyna
Dec 3, 20224 min read
Tips to Stay Motivated During Training
It’s that time of the year that finding the motivation for training can be hard. The days feel short because of the limited daylight,...
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Jillian Reyna
Nov 30, 20221 min read
Turkey Veggie Chili
Turkey Veggie Chili Ready in 30-45 minutes Serves 8 Notes from Coach Jillian: This chili is super easy to throw together and doesn’t...
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Jillian Reyna
Nov 23, 20221 min read
5 Ingredient Blueberry Muffins
Blueberry Muffins Ready in 30-45 minutes Makes 12 muffins Notes from Coach Jillian: Blueberry muffins made with higher protein baking mix!...
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Jillian Reyna
Nov 16, 20221 min read
Breakfast Casserole
Veggie Packed Breakfast Casserole Ready in 60-75 minutes Makes 8 servings Notes from Coach Jillian: Use your choice of frozen veggies and...
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Andrea Rumschlag
Nov 9, 20221 min read
White Bean Chicken Chili
Ready in 30-45 minutes Makes 4 servings Notes from Coach Andrea: A satisfying and hearty soup packed with protein. Add a side of veggies...
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Andrea Rumschlag
Nov 2, 20221 min read
Pumpkin Cranberry Muffins
Ready in 45 minutes Makes 12 muffins Notes from Coach Andrea: A fall classic! Substitute the individual spices (cinnamon, allspice and...
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Andrea Rumschlag
Oct 29, 20221 min read
Make Ahead Breakfast Sandwiches
Ready in 30 minutes Serves 4 Notes from Coach Andrea: This recipe is great for meal prep - make and assemble ahead of time, freeze and...
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