Blog Series: How to Create a Passive Income Funnel (Part 3)

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Blog Series: How to Create a Passive Income Funnel (Part 3)

This month we’re talking about how to create passive income for your online business! Each week, I will explain one step in the process and offer you some support in making it happen!

In this step-by-step Blog Series, I will teach you the key to creating passive income stream(s), the step-by-step process I use to create a passive income funnel, and insights around how I make $6K per month with my passive income streams.

(In Part 1, I explained the importance of determining your ideal client and the main problem you will help them solve. In Part 2, we talked about designing a free gift for your ideal client. If you haven’t yet read the first parts in this series, head back a few steps and start there!)

Now that you’ve designed a FREE GIFT to solve *only one* of your ideal client’s problems, you can begin to promote it across social media!

But let’s back up for a minute: why are we making and marketing a FREE GIFT to our clients?

This is the first part of your passive income sales funnel! Your ideal client will sign up for your free product by giving you her email address. And once you have her email address, you have the opportunity to offer her even greater value, AND you can send it straight to her inbox! 

As you offer more and more value, email after email, potential clients will turn into paying clients. They will choose to work with you further, through paid programs (like the ones we’re creating through your passive income funnel!), because they know how valuable your (free) services have already been for them!

Now, this blog series primarily focuses on passive income, but I also want to take some time (especially for those of you who are still at the beginning of building your business!) to talk about how to promote your materials organically. 

(NOTE: If you want this funnel to be completely passive, you can skip this step! Organically promoting your free gift is optional, but I recommend taking this step, especially if you’re newer in your online world.)

What does it mean to promote organically? 

Basically it means (1) you’re not paying to promote, but (2) you or a team member actually have to hop on social media and post about your offer. You can schedule these posts, of course, but you’re still putting in some effort to write and plan promotions.

Where can you organically promote your opt-in?

#1: Facebook

Start with posting in your own Facebook groups and offering LIVE videos on your Facebook page. (You can also post directly to your Facebook page, but remember that Facebook doesn’t favor those posts in their algorithm.) Then, remember to hop into groups where your ideal client hangs out, and actively post there, too!

#2: Instagram

You can also promote on Instagram using simple posts and the Stories feature (especially if you have the *new* feature that allows viewers to “swipe up” and learn more!). Remind viewers to check out the links to your free offer (you can post these in your bio!). 

#3: Networking+Guest Posts

After regular social media posts, consider guest blogging for a site where your ideal client hangs out OR being a guest presenter inside another Facebook group OR being a guest on a podcast. Think outside the box here, and use your connections!

If you need help finding and making connections in the online space, join a couple different Facebook groups (focusing on places where your ideal client might hang out!)! Female Fitness Entrepreneurs is my FREE group where you can share about your biz (and even your opt-ins!), learn from other entrepreneurs in the same boat, ask questions, share wins… Join us here, before we head into the next step in the series, coming at you next week!

 

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Blog Series: How to Create a Passive Income Funnel (Part 2)

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Blog Series: How to Create a Passive Income Funnel (Part 2)

This month we’re talking about how to create passive income for your online business! Each week, I will explain one step in the process and offer you some support in making it happen!

In this step-by-step Blog Series, I will teach you the key to creating passive income stream(s), the step-by-step process I use to create a passive income funnel, and insights around how I make $6K per month with my passive income streams.

Last week, I explained the importance of determining your ideal client and the main problem you will help them solve. (If you haven’t yet read Part 1 in the series, head back a step and start there!)

Now that you understand WHO you want to work with and WHY,  it’s time to start offering some services!

Step Two to Creating a Passive Income: Design a FREE GIFT for Your Ideal Client!

This is also called an opt-in, a freemium, or a freebie. 

Offering potential clients a free gift is a great way to start building a relationship with them! This part in the process is kind of like when you meet someone for the first time, you feel that CLICK where you both want to get to know the other better, so you ask for their phone number (in this case, an email address)! It’s that connection that says, “We’re more than just acquaintances now!” 

Imagine your ideal client and her problem. Design your free gift for this person! 

(In subsequent steps, we’ll talk about how you will offer this free gift, in exchange for her email address. But for now, focus on MAKING this special freemium!)  

Plan to create a free gift that addresses your ideal client’s pain point (her main problem, the one you identified in step one!). This free gift will either increase pleasure in her life OR take away pain. 

Here’s an example:

One of the opt-ins I’ve created for my running clients is a FREE Running+Nutrition Guide (check out the link to see the content and design that entices MY target audience). 

I offer potential clients five days of workouts, strength training, and nutrition tips, because I know that my clients generally struggle with creating structure and time management necessary to maintain a running+nutrition plan. Because my clients don’t feel like they have adequate time to figure out their own plans, I offer them one that’s ready to help them.

Do you see how my freemium relates directly to my ideal client and her pain point? My freemium will take away some unnecessary stress in her life!

Does this sound simple?! 

Actually, this the hardest step in designing a passive income funnel!

You’ll have to put some huge effort into this step in the process, because you’re creating something valuable to share with someone who you want to purchase from you.

Woah. That’s a lot.

If you’re starting to feel overwhelmed here, hang on! I’ve got good news:

You can OUTSOURCE some of the work!

(This is what I do, too!)

I am a runner and a business owner...meaning I’m not a designer and I don’t always know how to make my material look aesthetically pleasing to my run clients. This is why I have an amazing design team to do this work for me!

Once you have your idea(s) for a free gift to offer your potential clients, my team can help you with everything from copywriting to design work! Check out the Agency Services we offer, fill out the form, and let us help you get this funnel moving!

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Post-Workout Routine (to avoid sore muscles!)

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Post-Workout Routine (to avoid sore muscles!)

Hey runners!

Today I am writing about some super important habits you can begin to incorporate into your running routine, to rid yourself of SORE MUSCLES that seem to pop up this time of year!

Most of you are in the midst of marathon training (so exciting!). And for a lot of you, that means you’re moving into a more challenging phase of your running routines, adding more intensity to your workouts, dropping time, running races...and your legs are feeling dead!

Sound familiar?!

The following is the Post-Workout Routine I use (and the one I encourage my athletes in Faster Runner Academy to use), to make sure that I’m maximizing recovery and ridding my muscles of all the lactic acid building up so that for the next run, I am fully prepared to perform at maximum potential and continue to improve as a runner!
 

#1: HYDRATE (not just with water!)

When you come back from a run, the very first thing you should do is HYDRATE. And I don’t just mean with water! Drinking water is important, but remember that when you’re running, you lose a lot of water through sweat, especially in the heat of summer. Sweating means you’ll also lose a lot of salt and sugar content. 

So, it’s really important to make sure you’re refueling with more than just water. 

Other run coaches might encourage you to drink an electrolyte-packed drink like Gatorade; and yes, these are great when they’re necessary. BUT. 

I encourage my runners to begin their post-workout recovery by adding some simple sugars with FRUITS AND VEGETABLES!

The more whole food nutrition you can use within your Run Training Plan, the better!

I drink lots of water, and then I eat things like watermelon, oranges, or bananas pretty soon after my workout, to make sure I’m properly hydrating my muscles so they can flush out the lactic acid build-up and avoid the soreness that might make otherwise make me wobbly when I walk. 

#2: EAT FROM A POST-WORKOUT NUTRITION PLAN

I encourage my runners to have at least a basic, post-run nutrition strategy. There are two windows of post-workout recovery that you want to focus on; the first is immediately after your run. I strongly encourage my runners to get in a little snack (100-200 calories) within the first 30 minutes of their run. 

Check out this blog for more specific information about What to Eat After a Workout!

And if you want more detailed information for what to eat, when, and how, I encourage you to check out my Carb Cycling for Runners Cookbook. This is an amazing resource that helps my runners know exactly what they should be eating during which times of the day.

Remember, getting faster isn’t just about running. Nutrition is sometimes even more important than other parts of your training plan, because that’s what gives you more energy and helps you get stronger and leaner so you can actually run faster. The foods you eat are what properly fuels your muscles, before and after a workout. 

#3: PRACTICE MAINTENANCE EXERCISES

After I hydrate and eat to refuel, I focus (and I train my runners to focus) on maintenance exercises, meaning exercises that help aid recovery and prevent injury. 

Often when we’re ramping up mileage, we get little aches and pains throughout the body. So I encourage my runners to do some kind of Post-Workout Maintenance Routine. We focus on strengthening the hips and lower legs, to basically focus care and concern on some key areas of the body, at least a few times per week. 

#4: DYNAMIC STRETCHING

Then, we focus on a basic Dynamic Stretching Routine, something that includes things like leg swings, high or low skips, high knees, kick-butts, front lunges, diagonal lunges, etc. 

Dynamic stretching includes movements that allow the lactic acid build-up to out of the muscles, which aids in muscle recovery. 

It’s really important to do these stretches about 20-30 minutes post-run! And this whole routine (including the next step!) should take you about 10-15 minutes total. 

Also, it’s important that you focus this stretching routine on your major muscle groups, like the quads, hamstrings, calves, and hips. You can also focus on anything that’s nagging or that felt sore during your run. 

#5: FOAM ROLL YOUR MUSCLES

After you spend some time with Dynamic Stretching Exercises, then you can foam roll the same muscle groups. 

Pay attention to the color-coded softness to hardness scales for foam rollers (most companies advertise white, then blue or gray, then black, on a scale of softest to hardest). If you’re starting for the first time, I recommend starting with the softest roller! 

Regardless, foam rolling feels so painful in the moment...but it is SO GOOD for your muscles post-run! But again, make sure you’re focusing on those same muscle groups: the quads, hamstrings, calves, and hips.

(NOTE: I don’t encourage you to start foam rolling out of nowhere, without some help! There’s actually a certain way you should foam roll to maximize recovery and make sure you don’t hurt yourself or even bruise the muscle. Within my Faster Runner Academy, I actually have a full video that shows my runners exactly how to foam roll correctly!)

#6: TAKE AN ICE BATH

The next step, after maintenance exercises, dynamic stretching, and foam rolling, is to take an ice bath!

Again, this one probably isn’t enjoyable for you in the moment...but your legs will thank you later! This is HUGE in aiding muscle recovery. 

HERE’S WHAT TO DO: Fill your tub with cold water, add some ice, and wait a few minutes, until the water reaches about 55-60 degrees F (basically, the ice cubes will start to melt a bit). Grab a towel (and maybe a snack from steps one and two!), and soak in the tub for about 10-15 minutes.

(You can also simulate a similar sensation using ice-cold towels wrapped around your legs, but this effect won’t be as great.)

The first three minutes are definitely the hardest! But after that, it becomes more enjoyable! 

Some things you might focus on during the first few minutes include: the big goals you’re working toward (why are you doing this anyway?!), some things you’re grateful for, what you accomplished on today’s run, or maybe a race visualization, if you’re getting close to that point. Or, you might read a book or a magazine. Just do something that can help you stay in the tub!

After three minutes, remember to relax your legs and maybe stir up the water a bit, to maintain the temperature of the water (you want your legs to get the best effects of this soak!).

#7: APPLY MUSCLE RECOVERY LOTION

After you’ve dried from the ice bath, simply rub a muscle recovery lotion over your muscles.

I prefer Deep Blue Rub from doTERRA, which you can purchase here!

#8: EAT A REALLY GOOD MEAL

Within two hours after your run, plan to eat a really good, healthy meal. Think: whole food nutrition! 

Again, check out this blog for more specific information about What to Eat After A Workout. Or you can check out my Carb Cycling for Runners Cookbook, for complete recipes and meal plans for runners!

#9: ENJOY A MASSAGE

Something I have really loved lately is getting a periodic massage to enhance the recovery of my muscles during training season! 

Personally, I see a massage therapist twice per month to really flush out my legs, and it helps so, so much for muscle recovery! Of course, if you have the resources to get a massage more frequently, I say GO FOR IT! GOOD FOR YOU! And if you don’t have the resources to pay for a professional massage, maybe ask your spouse to help!

#10: TAKE A WARM BATH

Warm baths (or even warm showers) are also really good for muscle recovery in between runs (obviously after the ice bath!). Again, you can try the same thing with warm towels, but the effect won’t be as great (or enjoyable, really). 

#11: GET A GOOD NIGHT’S SLEEP

Your body does most of its recovery while you’re resting. That’s why I encourage my runners to practice intermittent fasting (which, of course, happens while you sleep!), because it allows your body to fully dive into muscle repair!

The body is constantly focusing on one of two things: either digesting food OR repairing cells. 

When you take time to rest, when you’re not eating, you’re in a fasting state that allows your body to focus on repairing its muscles. 

Try to sleep at least eight hours per night. I encourage my athletes to aim for 8-9 hours per night, to maximize their muscle recovery. 

Woah. That’s a lot. Do you have questions for me? Do you practice other forms of post-workout muscle recovery? Tell me below!

And if at the end of all this you really feel like you need someone to guide you through these steps, I encourage you to check out my Faster Runner Academy! I have a great community of female athletes training for 5K’s, half, and full marathons! We would LOVE for you to join us! And I would LOVE to come alongside you, to write a specific plan to keep you going AND to coach you along the way!

If you have questions about these tips or working with me, reach out to my team! We would love to hear from you! Let me know how I can support your running, in any way possible!

Talk to you soon, friends!

<3

Coach Jasmin

 

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Blog Series: How to Create a Passive Income (Part 1)

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Blog Series: How to Create a Passive Income (Part 1)

Hey friend! How are you? Thanks for joining me here!

I'm excited to share the start of a new BLOG SERIES: 5 Steps to Create a Passive Income for Your Online Business!

Over the next month, I will walk you through my series of 5 Steps to Create Passive Income for your online business! Each week, I will explain one step in the process and offer you some support in making it happen!

Follow along (and subscribe to updates!) if you want to create:

  • A business that brings in consistent 4- and 5-figure cash flow each month!
  • An automated system that helps you spend less time on social media!

  • Less money stress and more time to do the things you love!

Let’s get started!

In this 5 Step Blog Series, I will teach you the key to creating passive income stream(s), the step-by-step process I use to create a passive income funnel, and insights around how I make $6K per month with my passive income streams. 

First, let’s be crystal clear: there are so many different ways to make passive income, especially online! But in this series, I will focus on the few I’ve seen work best for me and my clients: 

Online Courses :: Ebooks :: Affiliates :: Agency Services

What makes me qualified to teach you the steps to success in earning a passive income?!

When I finally created a program that CLICKED with my people (meaning, a program that has helped my girls get started on the right foot!), I realized that I already had great material! And I didn’t have to continue doing the same amount of work, over and over! I could turn my program into an online course. 

So I’m offering YOU the exact steps I’ve walked throughout the previous two years in business, the same steps I’ve taught my clients inside Fitness Business Academy

Step One to Creating Passive Income: Understand, WHO IS YOUR IDEAL CLIENT?

When I was starting my business as a Run Coach, I really struggled to get clients. And now, as I train other female fitness entrepreneurs online, I see this happen to them, too. Often, we come into the online space thinking, “I’m here to make money!” That’s true....but that’s not what being an entrepreneur is really about (and it’s not really why YOU’RE diving into this industry, either!). 

Being an entrepreneur is about being an innovator, an idealist, a creative: someone who sees a problem in the world AND a way to solve that problem. 

So, if you’re starting a business, you need to know two things: your ideal client (who you want to serve) and what problem they’re struggling with. This is the FOUNDATION of your business!

When I started run coaching for the first time, I wanted anyone and everyone to work with me. But pretty quickly I realized that this was not ideal for me, or for them! After working with a business coach, I brought on 10 new clients...BUT these were a variety of clients with many different problems to solve. To meet the needs of everyone, I had to stretch myself way too thin, plus my skill set was not really one that could best serve my new clients.

I did some work around WHO I wanted to work with and WHY. I determined my ideal client and their pain point. And that’s when things started to happen for me!

Who is YOUR ideal client? 


Think about your business right now. Do you have an avatar picture of who you want to work with? Do you understand your strengths and how you can use your best skills to solve your clients’ problems?

If you’re struggling to determine your ideal client and the problems you specifically hope to solve, I encourage you to check out my IDEAL CLIENT IDENTIFIER WORKBOOK. This workbook will help you identify your dream client and how you can start serving them specifically, to start earning money more easily.

Regardless, you need to have this foundation clear in your mind, so you can move forward in creating programs for your people via passive income streams. 

So tell me, who is your ideal client? And which of their problems are you working to solve?

And if you need help determining your ideal client, reach out to my team! We would love to help you clarify your ideal client! We’re here for you, rooting for you, and ready to teach you the next steps to making a passive income for your online business! 

 

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4 Tips for How to STOP Comparing Yourself to Others

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4 Tips for How to STOP Comparing Yourself to Others

Lately, I’ve been noticing a trend in women comparing themselves to each other. Have you seen it, too? A couple of my clients and some women in the online space have explained how little they feel in relation to other, bigger businesses.

So today, I'm writing to encourage you!

I don’t know whether you’ve ever found yourself in the midst of comparing yourself to another person, but maybe you can relate to this:

You’re scrolling through your newsfeed and you see another family having a super awesome weekend; and you feel jealous. Or, you see another online business owner who is *maybe* doing better than you; maybe they’ve had a more successful month; and you feel less than. Or, you find an online program similar to yours and you think, “Oh, this program looks way better than mine.”

We've all fallen into the Comparison Trap, but women especially struggle.

I work with A LOT of women, and I see so many who get stuck in comparing themselves to others. What can you do when you’re stuck there? What can you do when you feel less than because you see other people who are “more successful” than you (because their life or business looks better, or because they seem to eat healthier, or because they have more patience with their kids)?

I have FOUR BASIC TIPS that I teach my clients, FOUR PRACTICAL WAYS you can work through Comparison Syndrome (‘cause I know it’s real!) and STOP comparing yourself to others.

TIP #1: Re-access the way you’re spending time online.

I think we’ve all found ourselves caught in the social media trap, when we know we’re spending time on Facebook when we shouldn’t be. You scroll through your newsfeed and decide that only other people are rocking life (when in reality, remember, you’re only seeing the highlights of someone else’s life).

That’s when I want you to check, RIGHT THERE: What was my intention in getting on social media in the first place?

Was I supposed to be working? Was I hopping on to post a quick picture or valuable content? Was I checking on clients?

What was my original intention for hopping on my newsfeed, and why am I on it now? Am I bored? Am I just wasting time? Why? And, are there other ways I can be spending my time v. scrolling through my newsfeed?

Eighty percent of your time should be in Creation Mode.

You should be doing market research, interacting with your team, brainstorming program ideas, and writing content. Most of your work time should be consumed with figuring out HOW and in WHAT ways to grow your business effectively, plus creating content that brings value to your people.

The other 20 percent of your time should be spent interacting with potential clients, booking discovery calls, and on regular client calls.

When you take all of your work time doing these two things, you literally don’t have more time to scroll through Facebook and worry about what everyone else is doing!

You should be so engrossed in your own business endeavors that you don’t have time to worry about other people.

TIP #2: Compare yourself TO yourself (not to other people).

So many people in the online space (so many of my work colleagues!) are in a similar industry as me. And often, they do certain things better than I do.

But that doesn’t mean my business is bad!

If you’re following similar entrepreneurs on social media, you’ll probably notice that they have different talents AND different experience.

You have to remember that you can’t compare your Month One to someone else’s Month Five (or Year Five).

And don’t think that just because you have an area of your business you haven’t mastered yet, or because you’re still working hard toward a certain goal, that there’s anything wrong with you!

This means that for some reason (and you guys know that I’m a Christian, too), God is bringing you through this certain trial to grow you in a new way. And you’re going to become a better, stronger person afterwards.

You don’t have to be the Master at everything. Look at where you’ve been and where you’re at now; and compare yourself only to yourself.

TIP #3: Celebrate the women you feel competitive with, or maybe partner with them to create even better services together!

Sometimes the same people you feel competitive with can be your best business allies. Can you find ways to celebrate other women? Maybe clap for their WINS, encourage them, or even share one of their posts!

Can you consider that your comparison stems from jealousy, because you actually like what they’re saying and how they’re saying it?

Anytime I feel myself getting frustrated or jealous of another woman, I make a point to celebrate or clap for her. If I really like her content, I share it on my social media platforms. If I think one of my clients will benefit from her services, I refer my client to her. If I think we can offer even better content together, I bring her on as a guest expert in one of my programs.

We all have our Zone of Genius. And that’s why, when I run programs for my clients, I invite them to meet some of my colleagues, some of my competitors (most of whom are my friends!). I bring my work colleagues onto my group calls to share content, because I realize that I don’t know everything, I’m not amazing at everything (see TIP#3). But I want to connect my clients with people who are better than me in certain areas, so my clients can get the full value they deserve. And honestly, sometimes my clients even go on to work with some of my colleagues! But when that happens, I’m confident that’s in their best interest, and that’s okay.

There are millions and millions of people on this planet who can receive tons and tons of value from your services, PLUS other peoples’ services. There’s plenty to go around the whole wide world!

TIP #4: Join a high level mastermind program!

Anytime I’m feeling discouraged or frustrated, anytime I’m feeling unsure of my program deliverables or my market research, I go inside MY mastermind group, and I say, “Hey, I’m feeling this way about this,” or “I need to pick your brains about this thing.” And the girls in my mastermind group and my coach are able to come alongside me, to support and encourage me. And it’s been such a huge help!

You need to get around a group of women who will support you, encourage you, lift you up, and help you, especially when you’re feeling jealous, underqualified, or lacking confidence.

I offer a FREE mastermind group called Female Fitness Entrepreneurs, a supportive community of women on Facebook, where you can ask questions, look for and offer support, and meet some of your best business allies in the online space!

And if you’re looking for something with more information, plus greater support from a coach, I offer Fitness Business Academy (for new entrepreneurs) and Uplevel (for more experienced entrepreneurs, ready to grow!)!

It’s really sad to me that 9 out of 10 online businesses fail within the first year. And I know one of the biggest reasons that they fail is: MINDSET.

People get crippled by things that consume space in their minds (cue the social media trap!). And truly, if they just had a coach and a community to come alongside them and say,

“Hey girl, YOU are fine! YOU are rocking it! Let me give you some strategies to move forward. I’ll come alongside you to encourage you. Let’s brainstorm how to get out of this mindset funk.”

THAT’S when they’re able to push through and see success with their programs.

If you’re looking for support from other women, download my FREE Secrets to Business Success, and check out my FREE group, Female Fitness Entrepreneurs! Join the group, and tell us how we can support you, starting today!

And if you’re a Level I entrepreneur who needs greater support, definitely check out my Fitness Business Academy program; and if you’re a Level II entrepreneur, check out my Uplevel program!

And one more thing...

I know that this is a journey, but THROUGH this journey I believe you will really grow you as an entrepreneur.

Yes, are the most amazing parts of being an entrepreneur moreso the facts that you can pick your own hours, set your own prices, chase your goals, have the freedom to structure your business to make the profits that you want? Yes, absolutely!

BUT one of the biggest wins of being an entrepreneur, and one that a lot of people don’t realize, is the GROWTH that happens through the JOURNEY.

I’ve learned so much through having to work hard to grow my business, sometimes having to struggle through NOT hitting every single goal or brainstorming how to make my programs more effective. And that wouldn’t have happened if the process didn’t take TIME and STRUGGLE to work through.

I’m here for you, friend! Just hop into my community of women, and tell me where you need support on your journey!

 

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My Top Three Secrets to Running Faster: Secret #3 Having a Healthy Gut

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My Top Three Secrets to Running Faster: Secret #3 Having a Healthy Gut

WHY should a runner have a healthy gut? What does that have anything to do with race performance, weight loss, and health?

 

Well, let me ask you: Do you ever have stomach issues after a workout? Maybe even after an easy run? And to the point where you don’t even want to eat (even though you know you should refuel)? Or do you ever feel sluggish and tired, even a day after your workout?

 

Your GUT HEALTH drives so much of your OVERALL HEALTH.

 

Think about it: so many things go into your belly everyday! Nutrients pour into your belly, and as they digest, they have different jobs to do throughout your body. Your gut is the house that sends your body’s nutrients where they need to go, so it’s important to make sure your gut has a lot of “good guys,” a lot of healthy bacteria, that know how to break down the nutrients and send them to the right places in your body.

 

How can you do that?

 

You can nurture your gut with probiotics.

 

Probiotics are clean, live cultures that break down the “bad guys” in your gut. And having a healthy gut by the use of probiotics does so many good things for your overall health!

 

PROBIOTICS:

 

  • STRENGTHEN AND SUPPORT YOUR IMMUNE SYSTEM (80 percent of your immune system is driven by the gut!)

  • IMPROVE YOUR ENERGY (when you have “good guys” in your gut, properly pulling apart the nutrients and sending them where they need to go, you’re also more efficiently receiving energy from your food; if you don’t have good bacteria in your gut, your food’s full nutrient capacity cannot be broken down)

  • HELP GET RID OF THE STOMACH SIDE EFFECTS OF RUNNING (those side effects are the result of too many “bad guys” in your gut, secreting a stress hormone that drops your appetite)

  • PROMOTE JOINT AND BONE HEALTH (the “good guys” are properly sending nutrients, like calcium, to the proper places, which is especially important for injury prevention)

  • ENHANCE MENTAL AND EMOTIONAL HEALTH, PLUS IMPROVE YOUR QUALITY OF SLEEP (again because all the important nutrients are going to the right places)

  • HELP BALANCE YOUR HORMONES

 

Now, should you go to your local grocery store and buy any random probiotic? NO!

 

I have a special probiotic that I offer my runners specifically, because I’m really passionate about a certain brand. All of their probiotics are tested in a lab to ensure that the cultures are live. Why does that matter? Probiotics without live cultures don’t offer the same health benefits (their cultures are dead and therefore cannot properly support your gut health).

 

Want to learn more about how to apply MY TOP THREE SECRETS to your life and training right now?  In my Faster Runner Academy you will get all the tools, training, and community you need to succeed with your running goals, RIGHT NOW!

 

For the last two years as an online coach, I have been toying with the best practices and strategies for my runners. Even now, I’m constantly considering: what are the best ways my runners can THRIVE?

 

And I’ve taken ALL of my experience, as a runner and run coach, and put it inside the Faster Runner Academy membership site.

 

What’s the membership site about?

 

Faster Runner Academy [Premium package- the most popular option] includes:

  • CUSTOM RACE PLAN, specific to your race and ability level (with one plan edit per month): STRUCTURE to help you THRIVE!

  • NUTRITION SUPPORT, including Fuel for Runners Meal Plan, Shopping List, Calorie Calculator, and Pre- and Post-Workout Fueling Tips and Foods: the exact STRUCTURE you need to begin implementing CARB CYCLING and FASTING!

  • EXCLUSIVE MEMBERS ONLY PORTAL, including video demos, meal plans, workout descriptions, and more: each day you’ll receive an email with your daily run or workout, with links to the membership site!

  • ONLINE TRAINING COMMUNITY, filled with like-minded runners to support you!

  • AND LIVESTREAM COACHING, where you can ask your coach anything on a Monthly, Members Only LIVE Video Call: you can tune in and ask your coach anything specific to your training plan!

 

It is truly my mission to help you THRIVE as a runner. And I will by your side to coach you throughout the whole journey.  

 

Join Faster Runner Academy today, and become part of our THRIVING run community! See you inside!

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My Top 3 Secrets to Running Faster: Secret #1 Carb Cycling

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My Top 3 Secrets to Running Faster: Secret #1 Carb Cycling

I am so excited to teach you how to be a stronger, faster, leaner runner with the arts of carb cycling and intermittent fasting.

I will teach you:

  • My 3 secrets to increased fat loss, energy, and race performance

  • How to implement carb cycling into your daily routine

  • When and why you should fast

  • Why runners start my programs on gluten and dairy free diets (and why some of them continue long-term!)

First, let me introduce myself.

I’m Coach Jasmin, the one behind CoachJasmin.com! And I’m really passionate about coaching runners to train smarter, not harder for their races.

In high school, I was a long jumper and cheerleader. I had no interest in training to be a long-distance runner… until one day, the new cross country coach asked me to join the team! My school was about to shut down the program, and this new coach was hoping to save it. Still, I said, “Heck no!” I had never run more than a mile in my life! I was a long jumper, not a runner (I could go UP, not FORWARD!).

But after the coach shared his vision for the team- the possibility for lifelong friendships, the potential to run in state championships and in college, and the ways that running might impact my whole life- I decided to give it a try. On the first day of practice, I ran a half mile; then I completed my first seven-mile run and my first 5K. (I ran my first-ever 5K in just under 25 minutes, but eventually that year, I worked into a 21-minute run!) By the end of the summer, I was hooked! We went to the state championships that year and competed in some big races.

It was crazy to me how, in a short amount of time, I could progress so much in a sport I had never tried before, with guidance! And that’s why now, I’m incredibly passionate about run coaching! I know firsthand that when people learn how to run the right way, they can actually make huge changes overall.

And that’s why I’m here: to help you learn smarter, more effective strategies to improve your running!

But let’s be honest: the journey, for me and for you, is not always easy. I struggled with my run training, a lot.  

After high school, I had the opportunity to run track and cross country at Cedarville University (that’s where I met my amazing and super fast husband, Joe!). I had these great big running goals in college. I progressed A LOT- I dropped about two minutes off my 5K time, improved my mile time, my 800m time… But I still wasn’t fulfilled by running or my training. I felt a lot of pressure to perform. I had sleep apnea. I was diagnosed with an eating disorder called EDNOS (Eating Disorder, Not Otherwise Specified). I would guilt-eat, I would eat the wrong foods at the wrong times, and I had an unhealthy relationship with food. I never had an effective fueling strategy. And all of these things really affected my race performance and the big goals I wanted to meet as a college runner.

One of my main problems in college is that:

I believed to be MY best, I had to run THE best.

I was trying to run the paces of the first-place runner. Instead I learned that:

Running fast doesn’t make you faster; training with the proper paces is what makes you faster.

I left college in a slump... But I knew there had to be a better way for me. After college, Joe and I got married and immediately moved to a new town that didn’t have a running community. I started doing a lot of research online. I got my run certification. I started taking online courses about nutrition for runners. I got my own run coach.

And all of this brings me to today’s topic: My Top Three Secrets to Running Faster!

Let’s dive in...

Secret #1: CARB CYCLING

Carb cycling means eating the right food, for the right reasons, at the right time. Basically you organize what you eat around how you exercise.

Carb cycling is whole-foods based (much like the Whole30 and Paleo diets). It organizes MACROS (macronutrients: proteins, carbs, and fats) around your daily workout goal.

Just like your exercise changes every day, your food intake changes, too.

It’s really important to properly adjust your macronutrient intake to get the appropriate amount of carbs for your physical activity. For example, on a heavy workout day (long runs, tempo runs, intervals, fartleks, marathon-based runs), you need more carbohydrates as a fuel source.

You might be thinking: “But I thought reducing carbohydrates in my diet would best help me burn fat and get leaner.”

You’re not alone! A lot of us have been taught that we can’t have both the goals of better race performance and losing weight, because a low carb diet creates a calorie deficit inappropriate for runners.

But I’m here to tell you: that’s not true!

Carb cycling is the answer if you want to both perform better and lose weight.

How does it work? How can you eat the same number of calories (2,000-3,000 per day) and still lose weight?

Well that’s where the low carb day comes in.

You know that a low carb diet will naturally help you lose weight, because this teaches your body to burn fat. The problem is that long-term, low carb diets are very harmful to your body. They can mess up your hormones, your thyroid, your metabolism… They can cause a lot of imbalance.

However, occasionally eating low carb is really good for you! It offers your body a break from the insulin spike and allows your body to burn fat as a fuel source.

When your body learns to burn fat as a fuel source, (1) you get  leaner, and (2) your body learns that it has two fuel sources instead of one. When your body tries to store carbs before a race or workout, you only have about two hours to use that energy. If you’re running a marathon, you’ll be over that two-hour limit before the end of the race! You will run out of energy if you don’t have a good fueling strategy. When you teach your body to burn FAT as fuel instead, you give your body a whole other tank of energy to use, especially when you’re racing.

This benefits both your weight loss AND your race performance goals.

When I started implementing carb cycling, I was running much less. I was intentionally teaching my body to burn fat as fuel. I was helping my body build lean, calorie-burning muscle (because I had a focus on protein and carbs, on the right days). I became leaner and stronger. I dropped down to the weight I was as a high school and college athlete. (Sidenote: I’m not a huge fan of weight tracking, because I don’t think it’s an accurate representation of your progress; I much prefer measurement tracking. BUT, there is an important element to knowing what your weight should be generally, especially when you’re at peak performance as a runner; and my weight got there through carb cycling.)

The FUN part of carb cycling is that the food is really great!

I eat simple, delicious meals every day, with only 30-45 minutes for meal prep!

Here’s an outline of my low carb day:

BREAKFAST: eggs with vegetables

LUNCH: a huge salad with protein, maybe nuts and berries or avocado; plus a protein shake

DINNER: roasted (non-root) vegetables with lean protein

Is a low carb day challenging? It can be. I am a carb-lover! I love donuts, bread, pizza...all the carbs! But when I focus on eating good foods (meaning high-nutrient foods), my body builds muscle and learns to burn fat more efficiently, my metabolism spikes, and I actually become stronger. Plus, I feel better prepared as a runner.

Now, why don’t I include gluten and dairy in my carb cycling diet?

Gluten and dairy intolerance are the top two for most people, including children. But, a lot of us who have an intolerance don’t know that we do. We’ve always eaten a certain way, and we don’t know that the indigestion we’re feeling is actually an intolerance to the foods we’re eating.

When I started carb cycling, I cut dairy and gluten out of my diet for six weeks; and by the end of six weeks, I FELT SO GOOD! I no longer struggled with acne, I had more energy, I didn’t get that mid-day slump, the dark bags under my eyes disappeared, my face, belly, and thighs slimmed down, AND I just felt really, really good!

How do YOU know whether you have an intolerance?

All of the runners who begin working with me commit to a gluten and dairy free diet for three weeks. The goal is to notice how they’re feeling and whether or not there’s a difference with these changes in diet (we’re all about intuitive eating over here!). If they don’t feel differently after 2-3 weeks, they return to drinking chocolate milk post-run and eating bagels with peanut butter at snack time! (If your body thrives with these foods, that’s totally fine!) However, if they realize they feel better on this new diet, some of my athletes choose to cut out gluten and dairy, even permanently.

(Now, I’m all about balance! I still LOVE to get donuts with my family every Saturday and have ice cream once per week on speed workout day! If I eat 90 percent whole foods, I don’t feel guilty eating some of my favorite treats, on occasion and in moderation!)

Want to learn more about how to apply carb cycling to your life and training right now?  In my Faster Runner Academy you will get all the tools, training, and community [and then some!] that you need to succeed in meeting and exceeding your running goals RIGHT NOW!

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How to Stand Out Online with Your Fitness Business

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How to Stand Out Online with Your Fitness Business

Hello to my amazing Female Fitness Entrepreneurs!

I am really excited about today’s content! I asked the ladies in my Female Fitness Entrepreneurs Facebook group, “What do you want me to talk about?” And overwhelmingly, they answered, “Tell us how we can STAND OUT ONLINE with our online health and fitness businesses!”

YES! I would love to!

Because let’s be real: the online health and fitness industry is *seemingly* filled with people right now! (Seemingly, because YOU are part of this industry already and you see more health and fitness information than the average person. Remember: your Facebook feed is specific to your interests, and if you generally click on health and fitness links, that’s what you’ll see more of!)

Still, you might feel like you are just one in a pool of so many talented people. Maybe you’re currently partnered with an Multi-Level Marketing company (MLM), and you are literally one of hundreds of thousands of people selling a similar product. Maybe you’re a fellow run coach, taking your business online for the first time, and you’re overwhelmed by the great number of people already doing this.

How can you stand out? How can you differentiate yourself AND share valuable content or products with your people?

You KNOW there are things you need to do to stand out online (that’s why you’re here!), but what are those things? And how can you attract the right types of customers to your brand?

I want to help you learn how to STAND OUT ONLINE with your business. I want your face to be MORE VISIBLE to more people. I want your content to RESONATE DEEPER with the people in your industry.

So.

Today I’m sharing four tips with you about how you can stand out online, starting today!

And these are GAME CHANGERS, people! These are the things that literally doubled my income from one month to another. These tips can help you STAND OUT, and they can bring you SALES!

Now. Before we share the juicy details {these four tips!} I have some good news: You are in an extremely profitable industry!

Mind + Body Fitness is a $390 billion industry!

Healthy Eating + Nutrition + Weight Loss is a $277 billion industry!

People want what you have to offer. And they’re willing to pay for it. I can help you STAND OUT ONLINE so that the right people are clicking your page.

Let’s get started!

There are FOUR TIPS that will help you STAND OUT ONLINE with your health and fitness business:

TIP #1: Be a creator, not a consumer.

Let me give you an example of advertising in Consumer Mode.

The other week Starbucks rolled out their brand new Unicorn Latte. You probably noticed: the drink blew up our newsfeeds!

I saw A LOT of digital marketers copying the same meme (you know, the one with the pretty pink drink alongside the Snickers bar, comparing the sugar content of each). Maybe YOU even thought, “Oh, I’m going to hop on LIVE and talk about this!” or “I’m going to share this picture and remind people how horrible this new drink is!” or “I’m going to take this chance to advertise my product or service as an alternative.”

This is essentially the CopyCat Strategy: You scroll through Facebook, find a meme that’s funny or interesting to you, and you just share that.

Here’s the deal guys: We shouldn’t be hatin’ on Starbucks, because Starbucks knows how to stand out online with their business. (In fact, they have a lot to teach us about digital marketing: Starbucks blew up our newsfeeds with one drink!)

You need to move from Consumer Mode to Creator Mode.

In Creator Mode, you’re creating new content more often than not. Truly, 70-80 percent of the time you are working your biz, you should be a creator!

(Now, this doesn’t mean you don’t take time to develop yourself and your business professionally, or listen to your influencers, or hop on LIVE videos to gain insights. You ALWAYS need to be learning and growing in your industry!)

But I have found that my sales increase twofold, from one month to another, simply because I spend less time scrolling Facebook and more time creating. During March, I spent most of my time writing webinar content, five-day challenge content, and online workbooks, plus planning LIVE video content for you guys! Once I let myself get completely into that creative zone of genius, THAT is when things started happening for me!

You need to think: “How can I make this ME? How can I share content that is designed by me or that is different from what other people are doing online?”

You don’t want to be RE-active with your business; you want to be PRO-active.

You want to be a leader. And leaders don’t simply see what other people are doing and copy that; leaders create new content.

TIP #2: Be a listener, not a lecturer.

A lot of times with Facebook, we think we need to hop on and scream from the rooftops: Be healthy! Exercise!

But I want you to think of Facebook more as a cocktail party!

Let’s say you’re inside a Facebook group and you start nailing people with, “You need to do…” or “This is what you’re doing wrong and this is how to fix it…” You might notice that your posts receive little interaction. Why?

Did you listen to the needs of your people before you began to create and share content?

Just like if you’re at a cocktail party or a friend’s house for the first time, you wouldn’t begin lecturing them about what their macros should be or what their yoga flow should look like or how their run form is off! Instead you would get to know these people! You might ask them questions about their running or their nutrition. You might get to know their background. When you meet people on a more personal level, eventually you might begin to hear some of their greater struggles (and this is where you might discover what kinds of content your people are looking for).

When you know people more intimately, when you know who they are and what they struggle with most, THAT’S when you can go into creator mode, because you know what to create!

You can create something your people want and need rather than something you’re not sure they want or need.   

When you are on social media, listen to what your clients are saying! I encourage my clients to do market research inside their Facebook pages and groups. Ask people questions! Get to know them!

Use social media as a cocktail party, as a place to get to know people and ask them introductory questions. Listen to what people say. And THEN create content around that.

TIP #3: Use social media to your advantage. Be active on social media platforms, primarily to optimize your business.

All social media platforms have algorithm bugs who decide which things get pushed up in our newsfeeds and which ones do not.

Here’s what’s working well on social media right now:

  1. Facebook LIVE

  2. Facebook groups (much more than posting on your business page, because your followers only get notified by a post in the group!)

  3. Using a ladder post (Facebook favors ‘comments’ to ‘likes’ on a post, so you HAVE to get people to engage with a comment!)

  4. Using emojis and the new color feature in status updates

  5. Instagram LIVE video and stories

How can you use these things in your business and also be unique (the creator rather than the copy cat)?

Let me ask you: What is most people’s favorite thing to talk about?!

Themselves! We love talking about ourselves!

Invite people to talk about themselves by asking simple questions in your social media posts (remember, you’re at a cocktail party). For example, you might write, “Who here is training for a half marathon? Comment [insert runner emoji], tell me the marathon and your race PR, and I’ll send you something special!” This post is simple AND it asks people to comment to receive a special something from you!

TIP #4: Be yourself. This might sound cheesy, but it’s true, I promise!

For those of you partnered with an MLM, you know you’re one of many people offering the same product. How can you be different? How can you stand out?

The answer is simple (yet kind of complicated!):

Learn how to be yourself!

Here’s the deal: Other people might be selling the same product or offering the same service online, but they do not have your story or your life experiences or your voice or your talents…

Remember that you have something special that no one else has: YOU.

We are all made uniquely and wonderfully- and I don’t say that to be cheesy. I say that because I believe that YOU have the ability to impact people in very different way than I do, for example.

You guys know that when I hop on LIVE video, I’m sassy and loud and in-your-face. My viewers like that (of course!), but other people might not. Some people might prefer a coach who is more gentle and calm. In other words: I connect with a certain audience, and YOU might connect with a different one (even if we’re offering the same service!).

Think about this: How is your voice different from mine? How is your voice different from another person in your industry?

Let’s practice some ways to identify your voice (written or recorded) so that you can be the most authentic version of yourself.

Before you post online next time, practice saying your posts aloud. You might even make an audio file of recorded posts on your desktop. Listen to how you speak differently from other people. Is this authentically you?

Or maybe, next time you’re typing content online, simply close your eyes and say the words aloud. This might give you a better idea how YOU specifically might say something v. copycat another person’s voice.

You can also transcribe a Facebook LIVE post. Listen to the video and read your words. Notice how you speak differently from other people. Is this authentically you?

Learn to speak with YOUR voice. It’s the most powerful tool you have (and it’s unique to just you!). Find ways to weave in YOUR story and YOUR background. This is how people will connect with you, a real person! People crave authenticity, so BE AUTHENTIC!

I’ll give you an example.

Let’s say I’m selling Shakeology. I could hop on social media and share the same information that everyone else shares: “My shake has hundreds of superfoods and antioxidants! It has folic acid (it’s good for pregnant women)!” I could list a bunch of boring facts. OR, I could get really personal and tell you about how my digestive system really struggled postpartum, and when I started drinking shakes on a daily basis after that, all my problems went away!

Which of these advertisements draws you into my product? The one that’s personal and authentically me. (You get the idea!)

Note: It’s important that we realize why we’re so passionate about our own products or services first! So if you haven’t already, think: What actually made the difference for me personally, and how can I share that with other people?

Don’t be afraid to share your story boldly and as honestly as possible. (You have to decide how that’s most comfortable for you- whether you’re talking to people LIVE or writing your story in blog- or email-form.)

For those of you working with MLM’s, you need to realize that YOU ARE MORE THAN THE PRODUCT you’re partnered with! Don’t put yourself back into the corporate bubble box. If you’re truly passionate about your product, there are TONS of ways you can stand out among the masses! (Note: if you’re NOT truly passionate about your product, it might be time to rethink your business model.)

So, let’s review the four tips that will help you STAND OUT ONLINE with your health or fitness business:

  1. Be a creator, not a consumer.

  2. Be a listener, not a lecturer.

  3. Use social media to your advantage.

  4. Be yourself.

Try these things, and then tell me how they work for your business! Join my Female Fitness Entrepreneurs Facebook group, a community of women like you, working hard to STAND OUT ONLINE with their businesses!

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5 Run Training Program MUST HAVES to Hit Your Race PR

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5 Run Training Program MUST HAVES to Hit Your Race PR

Hello to my all-time favorite runners!

A lot of you guys are in the midst of hitting your run training hard again! You’re wrapping up your spring race season and rolling into summer and fall training.

SO. I want to give you FIVE really quick tips- or MUST HAVES!- to include in your training program that will help you hit your race Personal Record this year!

I want to make sure that YOU are really prepared to hit your running goals!

There is nothing worse than putting hours and days into training- and then getting to the race and not getting the results you want.

Sometimes, we just have an off day, right? We can’t always bank on the fact that all the cards will fall perfectly on one specific day. BUT overall, there are five things that you need to be doing throughout your entire training cycle to make sure you’re successful.

If you want to be successful (I’m talking to runners who are PR-focused, meaning you’ve probably raced before and you’re looking to improve your race time this year), this is for you!

Are you ready? Let’s begin.

(Note: Even if you watch the replay of this video, comment with your questions! I am here to help you!)

The first MUST HAVE in your run training program is a progressive, personalized training plan.

What is that?!

A progressive plan is one that allows you to train in a methodical way. Most of you have been training for at least 16 weeks (maybe longer). When you’re running over a period of time, your training should not look the same the entire time. You’re going to move through four different phases when you’re training:

(Note: This is the structure I use for my runners, and it works really well!)

  1. Phase 1: Base Phase You’re focusing on injury prevention, strides, and slow, easy miles. This builds your running base, improves your cardiovascular system, and promotes increased blood and oxygen flow. This phase prepares your body for more intense workouts that will push your threshold in later phases.

  2. Phase 2: Bridge Building This is the phase between the “easy” and the “hard.” This phase is similar to Phase 1, but it will prepare you for Phase 3, by focusing on injury prevention, strength training, and workouts that begin to push your threshold.

  3. Phase 3: Heavy Phase This is where you’re really going hard. You’re doing higher intensity, faster workouts with more rest in between (because you’re going so much harder than in the other phases). This means you’re doing plyometrics, increased weight-lifting, and more intense, race-paced runs.

  4. Phase 4: Peaking Phase This is where you will back off the volume of intense runs and workouts. You’re still running fast and doing faster workouts, but you’re doing these less frequently. For example, if you’re doing mile repeats with five-minute rests in Phase 3, now you’ll begin mile repeats with six- or seven-minute rests. Why? Because your body needs time to peak. Your body has broken down muscle (gotten weaker) in Phase 3, and now it needs time to rest to actually get stronger and progress. When you take time to back down and do less (which might sound crazy!), your body is actually repairing and healing with the time it needs to replenish. And then your body will begin to get faster! (This is the fun phase!)

(Keep in mind: Sometimes we think that to get faster we need to go faster, starting from Phase 1. But that’s not where you want to go fast! Hard training should not come into your training program until at least eight weeks of Phase 1 and 2, sometimes more like 16 or 20 weeks.)

That’s a progressive run training plan.

A personalized training plan is one that is customized to make sense for your lifestyle. It’s really important that you have a personalized plan, because your lifestyle and specific needs as a runner are really important.

This is why I’m incredibly passionate about run coaching! Runners can ask a coach to consider their daily schedules, their current stress levels, and their physical and emotional needs to create a plan that enhances their lives (rather than drains and exhausts their energy).

The second MUST HAVE in your run training program is varied training paces.

This is probably the biggest mistake I see runners make: they have NO IDEA what pace they should be running.  

Let’s say you’ve run 30 minutes in a 5K and now you want to run the race in 25 minutes. You shouldn’t run like you’re a 25-minute runner- because you’re not!

Your body needs time to acclimate to new pacing. When you train too fast, you don’t allow your body to recover and then do what you’re asking it to do; but when you train with the pacing your body should be doing, your body can get stronger over time instead of breaking down.

Typically, if you want to do this the right way, you need to work with a coach! A coach will help you customize your running plan based on who you are and what you need as an individual.

(But, you can also get a rough idea of what your pacing should be with this VDOT calculator. It can tell you how fast you should be going now based on your most recent race. Plug in your most recent PR and see what your paces should be for each type of run. You’ll get your easy pace, your marathon pace, your tempo pace, your interval pace, and your repetitions pace.)

The third MUST HAVE in your run training program is strength training and injury prevention.

Every good running plan will have exercises focused on the core, strength (circuits and lifting, depending on your coach, your body type, which element better helps you thrive, etc.), hip and lower leg strength/mobility (clams, leg swings, hurdle drills), PLUS some form of foam rolling, icing, and/or massage.

You can’t just  RUN, RUN, RUN, RUN!

If you do that, there will be certain areas of your body that get weaker over time, and this will likely lead to injury. Strength training especially will improve your running power and help you avoid injury.

But here’s the problem: When you finish your run for the day, do you feel like doing anything else?

Probably not.

That’s why it’s important to have a plan in place ahead of time. There’s huge motivation in making a plan AND having a coach who keeps you accountable! (I use an email platform that reminds my runners what they need to do every day- including their runs, strength training, and stretching.)

The fourth MUST HAVE in your run training program is an effective nutrition strategy.

Your body THRIVES when it’s properly taken care of! You need to eat real, whole foods that FUEL your body!

I prefer carb cycling for my runners. Most of my clients begin some form of carb cycling when they start working with me, and then from there, we tweak the plan if that’s to their benefit.

Especially on hard workout and long run days, my runners eat high-quality carbs from whole foods (like root vegetables, oats, and rice). On easier days, especially for my runners who are weight-loss focused or who want to train their bodies to burn fat over carbs, they focus on eating lower-carb foods.

If you want to check out a carb cycling nutrition plan for runners, download my 5-Day Running + Nutrition Plan. This plan offers a breakfast, lunch, and dinner meal plan for each of your different runs during the week. Try the plan to see whether you like carb cycling in combination with your training program, and then let me know how you like it in my online Resilient Runners Community!

(Note: Carb cycling isn’t one-size-fits-all, but I find that it’s a really great place to start for most people!)

The fifth MUST HAVE in your training program is some kind of support to provide both community and accountability.

You could have all the right things in place. You could have a run plan with all the elements that will make you successful. BUT, you’re going to have days when you’re feeling tired and unmotivated to run, and if you don’t have the support system to encourage you, you might choose to skip a run that is absolutely detrimental to your training.  

Keep in mind: there might be days where it’s okay to take it easy, if you’re dealing with some kind of injury or life stressor, for example.

This is why working with a coach is so important! On the days when you’re feeling unmotivated to run (for whatever reason), you can have a conversation with your coach about what’s happening in your life, and together you can determine what’s best for you that day- taking a day off or training anyway.

Even if you don’t work with a coach, find a run community!

What does that look like locally?

If you have a local run club, become part of it! The group will probably have training runs a few times per week, and you can connect with running buddies in your community.

What does that look like if you don’t have a local running community?

You can join a running community online!

My Resilient Runners Community is a FREE community where you can plug in and meet other runners. Plus, I hop in there pretty frequently to answer your questions!

We LOVE to be connected with people, especially those in similar pursuits! We’re not meant to do things alone! Running is a great community sport where you can actually connect with other people, be pushed by other people- and THAT can be the huge motivation you need to keep going. When you have support that provides both community and accountability, things really can really take off!

Here’s a quick re-cap of the FIVE MUST HAVES for your run training program if you want to hit a race PR:

  1. A progressive, personalized plan

  2. Varied training paces (according to your current ability!)

  3. Strength training and injury prevention exercises

  4. An effective nutrition strategy

  5. Support that provides community and accountability

Now. I have two really great ways you can get started!

If you want a plan that incorporates all of these MUST HAVES (totally for FREE!) check out my 5-Day Running + Nutrition Plan! This plan is a chance for you to try out some of my running programs (you get a sneak peak into some of the things I share with my athletes!) and to try carb cycling and fasting for the first time.

If you know you need that extra push of motivation via accountability, join my online Resilient Runners Community (also FREE!). You can pop in with other amazing, resilient runners and get the support you need to help you run your race PR.

Friend, let’s work together to hit your race PR this year!

See you inside!

Resilient Runners Community (a FREE online community for tough runners!)

5-Day Running and Nutrition Plan (a FREE plan that helps you try out carb cycling with breakfast, lunch, and dinner meal plans!)

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