4 Tips for How to STOP Comparing Yourself to Others


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!



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!




  • 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)



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


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...


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!


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.


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


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!)


How to Attract Customers for your Fitness Business


How to Attract Customers for your Fitness Business

Hello to my amazing fitness professionals!

I am super excited to talk with you today about how you can GET and KEEP clients in your fitness business!

I know that when you’re first starting your business, it can feel really stressful and overwhelming to attract new clients, online and in person.

You likely have a really great skill in your field, whether that’s run coaching, nutrition expertise, or personal training. But maybe you don’t know the best way to attract paying clients.

Today I’m sharing some really helpful strategies (that are a little bit unconventional!) for you to GET and KEEP clients!

A lot of times we think our first step is to master the marketing strategy, right? We have to figure out a way to find clients online, which means determining a great Instagram strategy or writing a successful Facebook ad (and yes, these parts are important- later!).

But there are actually some really important, underlying elements that seem to be consistent problems for many of my clients starting new online businesses.

Today I will talk about marketing, but I’ll also talk about some foundational elements, like having a mission and vision for your business and making sure your life and self- care routine is together- all so that you can actually help your clients!

We’re going to work through THREE key areas that will help you get and keep clients.

There are THREE really important steps that will help you get and keep clients on a monthly basis so that you can continue to see your profits increase, have more opportunities to invest in your business, and impact more people by generating more profits for your business.

(This is just a small snapshot into some of the strategies I teach my clients in the Fitness Business Academy! Stay tuned for details!)

So, let’s begin.

The FIRST way for you to get and keep clients is to determine WHO you want to serve and HOW they need and want to be served. Ask these questions:

  1. Do I actually understand, on a very basic level, what problem I’m trying to solve for my clients? As an entrepreneur, as a fitness business professional, you have to have a very clear picture of your ideal client and their biggest struggle. If you do not have that, you cannot get clients or keep them. At the core, our business is to understand people. We need to understand our people better than they understand themselves so that they’ll trust us to help them, financially and long-term.

  2. If I don’t know what my clients need, do I actually know who I want to work with? I work with a lot of women in fitness (nutritionists, run coaches, beachbody coaches), and often they tell me they want to work with a busy mom who’s struggling to find time to eat well and workout. But, everybody wants to work with the busy mom! So WHICH busy mom do you want to help? What’s her deeper, underlying issue? Is it really that she doesn’t have enough time? (Because, we all have the same amount of time! Why does she feel like she doesn’t have enough?) Is there something else going on in her life? Is her time management off? Does she struggle with mom guilt? Does her husband work really long hours outside the home? Pinpoint your ideal client- and be specific!

  3. If I don’t know what my clients need, have I taken time to research? If I’m creating programs for my clients, do I know what they want in those programs? Have I asked someone who might be an ideal client? Have I asked my current clients if this is something they need? Have I listened to them and asked about their struggles and questions? Take the time to ask questions, listen to the answers, and research the needs of your ideal clients.

  4. How have I, or how can I, test (my products and/or services) to ensure that this will be a profitable use of my time and energy? I’ll be totally honest: when I create a new program, whether it’s a running program or my membership site, I do not create a single thing until I get a sale- just to prove that it will actually be profitable! Otherwise, it’s not a good use of my time and energy. Ask, do I find myself putting time and energy into creating materials, only to find out that no one actually wants them? Maybe that’s because you didn’t take the time to research and determine whether your products and services are actually what somebody wants and needs, to solve their particular problems for example.

If you’re reading this and thinking, “Actually, I already know my ideal client! BUT I’m still not getting clients. What’s the problem?”


The SECOND way for you to get and keep clients is to determine who you’re CURRENTLY SERVING and whether and how you’re RETAINING CURRENT CLIENTS. Ask these questions:  

  1. Who is my current client? You current client(s) will be the best place to start as you determine what’s next for your business. It is much easier for you to keep a client than try to get a new one. Cold market clients have to move from knowing you to liking you to trusting you. Your current clients already know you and like you and trust you! They just want to keep following you on your journey.

  2. How am I creating programs and structures that encourage client retention? If you’re looking to get clients to renew their subscription (or services) with you, think about how you talk to them now. Ask, when I’m on calls with current clients or connecting via Facebook or email, am I actually listening and engaging and trying to figure out where they’re at? How am I measuring their progress through my program? How am I listening to their current needs? Can I do this better?

  3. Are my current clients a priority over new leads? Your current clients are your VIP/best friend/lab rats (whatever you want to call them!) because they’re the ones that have already said yes to you! You need to continually listen to them, nurture them, and consider, “How can I best serve my client now?” When you focus on retaining current clients by evolving with their needs, you will have clients who love you! They will tell everyone about you! If you’re delivering a high quality product- and one that makes your clients feel cared for and supported- they are going to tell their friends about you! And they’re most likely connected with your ideal client: other people like them. When you focus on the nurture strategy (nurturing your current clients!), that’s when your business grows, because current clients will refer you!

Let me offer one example here from my own business. In the Fitness Business Academy, a program that teaches online fitness business owners like YOU how to create an online business, I ask my clients a lot of questions! After my clients have gone through the program, I ask questions, like: What went well for you? What progress did you make? What were you satisfied with? What were you unsatisfied with? What are you still struggling with?

This year, as I listened to my clients, I heard many of them say, “I am almost there, I just need one more push!” and “I’ve made a lot of progress, but now I want to uplevel my business!” So, in response to their new concerns, I created a follow-up program called Uplevel, specifically for people who have gone through FBA to take that next step with their business. I never planned to create Uplevel! I simply listened to the needs and struggles of my current clients and responded to that- and that’s how I also kept clients with me for another four or five months!

Your focus at the beginning is to GET new clients- but then you want to KEEP them!

Maybe you’re saying, “I’ve got my ideal client down AND I already have loyal clients. Why are they still not talking about me?”

(First, if they’re not talking about you, I definitely think you should re-consider whether you’re really taking special care of them and prioritizing them first!)

But, if you know your ideal client and how to retain current ones, the THIRD way for you to get and keep clients is to master some key online marketing tools! You can use these to get new clients, both in person and online!

How do you get your first 10 in person clients? Outside of taking good care of your current clients (and maybe offering them an incentive to refer you), you might also bolster your online presence and offer an online community for your clients in your specific region or city.

What’s working the best online right now?

  1. Facebook LIVE: Facebook currently favors LIVE videos in their algorithm. What does that mean? It means that Facebook will prioritize visibility to live video- more than written or image posts- because it’s trending with people, and Facebook knows that! If you’re trying to get new clients now, the best way is to go LIVE on Facebook. And if you’re reading this and thinking, “Uhhhh, I don’t feel comfortable going live on video,” you need to look into Fitness Business Academy! That’s where I will teach you the best strategies for going LIVE and creating valuable content for your ideal client.

  2. Private Facebook groups: You need to participate in Facebook groups- either by getting active in existing groups or creating your own. Think about it: if you post on your wall, do people get a notification? No. If you post on your business page, do people get a notification? No. If you post in a Facebook group, do people get a notification? Yes! Facebook favors the group feature.

  3. Instagram (LIVE video and stories): Instagram has a live video feature, too! And Instagram’s algorithms are much like Facebook’s: live video is favored above image content. You can also post a story so that even when you’re not posting image content throughout the day, people are seeing something from you that directs them to your other posts.

And finally, if you want to AUTOMATE online marketing for new clients, you have to start by automating your lead generation through Facebook Ads and Sales Funnels by creating a free opt-in for potential clients that directly relates to their struggle.


I’m going to walk you through this step-by-step. Keep in mind: this is A TON of upfront work, but it will help you tremendously long-term!

If you have a clear idea of WHO you’re serving and WHAT they want, you can create a free program for potential clients, in exchange for their email address!

For example, let’s say your ideal client is saying, “I need to strength train, but I don’t know how!” Maybe you can create a free strength-training video to share with your audience- in exchange for their email. When you get their email, you can warm them up with your newsletters or links to your free Facebook communities, maybe Instagram posts or LIVE videos. If you can share valuable content with them on a daily or weekly basis, they’re more likely to sign up for one of your other programs!

You can also use a sales funnel, or a series of automated emails for new leads to receive after they initially opt-in for the free gift. This series of emails can be a chance for new clients to get to know you- or maybe a chance for you to show them that you see their struggle! You can walk your clients slowly through a getting-to-know-you process before you share the products or services that will solve their specific problem.

The steps to automation:

  1. Create an opt-in.

  2. Create the sales funnel: a series of 3-7 emails that speak very clearly to your ideal client, plus promotional materials (this also contains links to your social media accounts so they can follow along with you elsewhere).

  3. Run a Facebook Ad that’s targeted at your ideal client and offers the chance for them to opt-in.


Maybe this all sounds too overwhelming. Maybe you don’t know your ideal client yet. Or maybe Facebook Ads and Sales Funnels sound intimidating.

Maybe you’re asking, “How can I do all of these things, the right way?”

What if I told you, I’ve already made you a strategy that covers all of these things?! I can give you the structure you need to take the steps to finally get new clients!

It’s called Fitness Business Academy Self Study!  

I’ve had lots of people go through the Fitness Business Academy, my online program for fitness business professionals like YOU to create successful online businesses. I know this is the best step-by-step strategy for YOU to see success with your business. And now I’m offering it to you as a self-study program, where you can follow along at your own pace!

The Fitness Business Academy Self Study is designed with materials from my membership site so that you can walk through the modules on your own AND have access to alumni who have already gone through the program as a support for you long-term.

And the awesome part is that NOW when you register, you will get access to some great BONUS materials inside this program!

You will get ALL of the modules, PLUS:

The Ideal Client Identifier, in which I walk you through a series of questions to help you get clear about your ideal client so that you can differentiate yourself!

And Pricing and Packaging, where I will teach you how to create services that pay you well AND that your ideal client will love! We walk through how to price and what to include in a package, plus how to ensure that it’s a win on both ends.

And the BEST part?

This program works! My clients are telling me that they’re doubling sales, growing lists, filling programs- because they’ve been through Fitness Business Academy! Now I’m offering the program to YOU!

If YOU want the step-by-step structure to fill your boot camps, have clients coming to you every month, and to continue to serve your clients well, sign up for the Fitness Business Academy Self Study!

See you inside!


Running Nutrition Plan


Running Nutrition Plan

What is the best running nutrition plan?

Hello to my favorite runners! In honor of spring race season winding down and preparation for fall race season picking up, I’m chatting with you today about the importance of a good nutrition plan for running a race!

What running nutrition strategy is truly the best for YOU?

I know a lot of you guys are capitalizing on your run training right now with a good spring marathon- maybe you just ran Boston! Or you’re in the process of gearing up for some fall half or full marathons.

You might be asking, “What is the best running nutrition strategy, for me?”

You know that there are tons of different styles of eating. There’s vegan, vegetarian, paleo, and Whole30. A lot of you have done Beach Body systems where you organize with containers, calorie counting, or intermittent fasting. You’re thrown all these crazy buzz words- but which one is actually the best? Which one will help you thrive as a runner- or better yet, as a marathon runner, because let’s be honest: we know that nutrition is a key part to really being successful as a marathoner!

Which one of these strategies is really the best for us? How do we actually know?

I’m going to tell you right now which one of these is the best! Are you ready for it?

*drum roll please!*

Actually, the answer is: NONE OF THEM!

What?! None of them?!

Let me back up here. Not none of them, ha! But what I’m here to tell you today is: there isn’t one nutrition strategy that works across the board for every single type of person.

There are so many things that make us diverse as humans- and especially as runners.

Your body composition and fitness level. Some runners are naturally a little bit thicker; others are naturally thinner. Some runners are active and strong and dense; others are more lean. These two body types alone are going to have really different nutritional needs.

Your dietary preferences. I might tell some of my runners that they should eat apples and bananas, but maybe they don’t like those two things! There might even be things you can’t eat as a runner. For example, a lot of my runners thrive on really clean Greek yogurt with granola and berries, but  for someone who is dairy free (like me), that would hurt their body and their performance. We each have different foods that will help us thrive as runners. We have individual dietary preferences and needs, and that will affect our chosen nutrition strategy, too.

Your budget. I know you would love to buy organic, healthy food all the time, but sometimes you can’t. Maybe you don’t have access to it or you don’t have access to the stores that sell it affordably. Or maybe you just don’t have access to healthy, affordable options all the time- based on where you live, your location, and your budget- and this can affect your nutrition strategy, too.

Your knowledge of nutrition. Some of you are really new to running and focusing on that part of the equation- just the fact that you’re eating fruits and vegetables is a huge win. To expect you to jump all the way into paleo or intermittent fasting or a vegan diet might seem a little crazy, and that’s why it’s really good to work with a coach who will know exactly where you are on your journey to help support you in making those steps toward the nutrition strategy that’s best for you!

Your age. As you get older, your metabolism slows, your food tolerances change, and things that maybe you ate a couple years ago aren’t helping you thrive anymore. Or, maybe your taste buds have actually changed, and there are certain foods you have started to eat more frequently. For example, I never ate nuts or mushrooms or onions growing up, but now those are big parts of a diet that help me thrive, because my palate and my food preferences have changed.

So, there are a lot of factors here that play into how to have a “good” nutrition strategy!

And I have good news for you! I won’t just tell you, “Oh, it’s whatever works best for you!” That’s not enough structure- I know you need a little more than that!

What I want to share with you today is that, as I look across platforms, whether from a nutritionist standpoint or certain food blogs or in my own experience, I can say that all of these styles of eating really encompass a few key principles.  

As part of your race training, I want to share some really great action steps for how you can find a nutrition strategy that works best for you. I will outline four key principles that really play well throughout all the nutrition plans I’ve mentioned.

Let’s get started.

4 Key Principles for Running Nutrition

How can you begin to figure out which nutrition strategy is best for you individually?

You will have to test different strategies to find one that works best for you. I think it’s most important to work with a good running coach who will let you try different strategies. They might line you up with a simple strategy first. For example, all runners who start working with me in any of my programs start on carb cycling first, because I find that across the board for running, carb cycling and intermittent fasting are the best ways to improve performance and healthy weight loss for runners. But, not everyone thrives on that. Do most runners? In my experience, yes, but there are certain cases where there need to be tweaks, and I allow my runners to add in things or exclude other things. Just know that this is all around a testing process!

Still, I’ve organized four key principles from every run nutrition strategy (listed here), plus some action items to help ensure that you are using the nutrition strategy that is best for you!

PRINCIPLE ONE: Good nutrition is focused on eating mindfully.

The goal of every nutrition strategy is to teach you, first, to pay attention to what you’re eating, and second, to focus on eating high-quality foods. It’s about YOU taking the extra effort to be mindful about what you’re eating.

You eat for a lot of different reasons. You might eat for comfort or because you’re stressed or sad. But are you eating with the intention of improving your health or refueling after a run or getting the necessary energy pre- or post-workout? Every nutrition strategy is intentioned to help you be mindful about what you’re eating and why.

ACTION: Be mindful of what you’re eating and why (so that you’re eating for the right reasons.) For a lot of runners, this means that you’re eating to increase and maintain your energy levels.

PRINCIPLE TWO: Good nutrition is focused on high-quality, whole foods.

Every nutrition strategy I’ve talked about (vegan, vegetarian, paleo) has a focus on whole food nutrition. Though one strategy says you eat beans for protein and another says you eat animal protein, both strategies agree that you want to eat food in it’s most whole form.

AND you want to eat the highest-quality foods. This means you need to eat clean vegetables and fruits, high-quality protein (either from beans or animal meat that is possibly local, sustainable, and grass-fed), and high-quality carbs (either from vegetables or rice).

But the goal is: eat food that is the least processed as possible. You want high-quality, nutrient dense food: beans, dark green vegetables, lean and high-quality meats. If you have the ability to buy locally, do it! The fewer places your food has to travel and the less time it takes to reach your plate, the higher the nutrient quality. And if you actually have the opportunity to talk to the farmer who produced your food, you will be more confident in your food choices, too.

ACTION: Eat whole, high-quality foods from every category.

PRINCIPLE THREE: Good nutrition focuses on eliminating processed foods.

None of the nutrition strategies I’ve mentioned (vegan, vegetarian, paleo) will encourage Oreos or breakfast cereal to fuel your body. (For those of you who are more macro-focused, you can still have an occasional bowl of cereal or piece of toast! The goal here is to minimize processed foods and increase whole foods in your diet!)

Now, I know that some of you have to eat on-the-go, so you sometimes need quick foods. What are some healthy, go-to things? Overall, when you need quick food and it’s something that comes from a box, look at what the food is made from. Read the label. If you can understand the ingredient list, it’s likely a better option than a boxed product loaded with High Fructose Corn Syrup. Of course, if you have access to both a banana and a chewy bar, absolutely eat the banana! But if your options are only a Lara bar and a chewy bar, read the label, and you’ll find that the Lara bar has ingredients you can pronounce and the chewy bar has extra things you might not recognize.

Can you find healthy foods that are pre-packaged? Yes! Just reference PRINCIPLES ONE and TWO: be mindful of the foods you’re eating and focus on whole foods as much as you can. Read your labels!

ACTION: Minimize or eliminate processed foods from your diet as much as possible. If eliminating lots of foods from your diet sounds too scary, maybe think, “How can I take my nutrition from where it is now to the next level? Where can I make room in my diet for some better options?”

PRINCIPLE FOUR: Good nutrition focuses on food that will promote regular exercise and optimize physical fitness.

Maybe you started running first. You got into a good routine and then you thought, “Oh I wonder if my runs would improve if I changed my nutrition? Would it give me more energy?” This is great! I love that you dove head-first into running and then considered the whole body. Or maybe you started eating healthier first. You noticed increased energy and realized how good it felt, so now you want to start exercising.

However it happened for you, you want these two things (nutrition and exercise) to be working hand-in-hand with each other. Whatever activity you’re doing (whether it’s race training or something else) should be fueling your ambition to eat better and driving you to want to increase your performance or healthy weight loss or improve your recovery.  

ACTION: Consider whether the physical activity you’re doing drives you to a healthier relationship with food and vice versa. Focus on these questions: “Is my food enhancing my performance? Does it enhance my enjoyment of running? (Or does this make me feel obsessed, in an unhealthy way?)”

So what are some take-aways moving forward? What kinds of action steps can you take?

We’ve talked about the four principles: you want to be mindful of what you’re eating, you want to eat whole, high-quality foods, you want foods that help control your appetite and food intake, you want to eliminate processed foods (as much as possible). But how can you implement these principles into everyday life?

First, download the Coach Jasmin Run Guide! This is the guide I share with my runners to help them optimize their training. You will get a basic structure for runs, some of my favorite core routines, and along with that, I’ve paired a breakfast, lunch, and dinner menu with each training day for FIVE days! It’s a five-day meal plan with whole foods you can easily try out with your race training! If you’re looking to add more whole foods into your diet, this is a great way to begin! (As you know, my runners follow carb cycling and intermittent fasting when they start working with me, so these meals will be more paleo-friendly, with some bean options!) And the foods are really good! I share recipes and links to my blog with pictures and instructions.

If you need the structure, download the Five-Day Run Guide, test out the plan, and notice whether it makes a difference in your race training.

Second (and I think this is really important!) test yourself all the time! If you’re starting a running program for the first time and you really want to tackle a good nutrition strategy, you might feel bombarded with options. You think, “Should I try paleo? Should I try a vegan diet? Should I try this or that?” The one thing I tell my clients, before they start doing anything more second-level (like paleo, Whole30, or vegan): start focusing on eating more real food and eliminating the processed food. Don’t feel like you have to jump into one of these strategies right away, because what might happen is that you dive in, maybe you don’t enjoy it, and then you jump out and think, “I can never do that again.”

Take baby steps toward progress! You’ll have more success.

Overall, if you’re starting this nutrition journey for the first time, focus on eating real food and eliminating processed foods.  

If you’re more high-level, if you’re already eating whole foods and eliminating processed foods, give one of these nutrition strategies a try! I have found that my runners often thrive on carb cycling, so if you want to try that out, download the Five-Day RunGuide and test it for yourself! After a few weeks, self-evaluate: “How is my body responding?”

Third, always ask yourself: “How is this working for me?

Try my Five-Day Run Guide or test one of the other nutrition strategies. Give yourself 1-3 weeks to test any strategy, and at the end, ask yourself, “How is this working for me? Has my performance increased at all? Have I gotten leaner? Do I have more energy? Does this feel sustainable for me long-term?”

Because here’s the deal: if you start eating vegan and your performance improves BUT you don’t enjoy it or your energy dips, it’s probably not something that your body will thrive with long-term. And I don’t think you should stick with a strategy that doesn’t work. You can always try something different instead.

Hopefully these tips are helpful for you guys!

If you’re asking yourself the question right now, “What is the best running nutrition strategy for me?” My response is: There isn’t one right answer!

All the best food strategies have a few key principles: they focus on helping your body thrive by eating whole foods and eliminating processed foods. And then, overall, your goal as an athlete is to self-evaluate. Give yourself structure if you know you need it- download my Five-Day Run Guide to try a carb cycling plan and see how your body thrives. And then continually ask yourself the question, “How is this working for me? Is my performance increasing? Is my energy increasing? Does this feel sustainable long-term? Am I happy with these eating choices? Do I feel more self-control?” Continually self-evaluate to see which of these plans will help you thrive the best in the long-run.

And again as a reminder, if you want more helpful tips like these, I’m always reaching out to the Resilient Runners Community. Join for free! And ask me anything about running, strength training, or nutrition!


Download my Five-Day Run Guide! It’s a great resource to get some basic structure for implementing really good nutrition strategies for running a marathon.

Join my Facebook group for Resilient Runners! It’s a free run community where I support you and answer any of the questions that you have about running, nutrition, strength-training- anything related to running (and business)!


#1 Tip For Being A Successful Running Business Owner

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#1 Tip For Being A Successful Running Business Owner

Do you know what makes a business owner successful? Why are some CEO's super successful and others just get by? 

When I looked into it, I found a common trend between the successful CEO's and I want to share it with you all today!

They all make decisions quickly. 

To read more on how to make decisions quickly read on! 

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My #1 Tip For Avoiding the 5-10 lbs. Weight Gain Over The Holidays


My #1 Tip For Avoiding the 5-10 lbs. Weight Gain Over The Holidays

Have you ever been guilty of gaining between 5-10 lbs. over the holidays?! Maybe you chose to relax and eat whatever you wanted, or maybe you even tried to be conscious of what you were eating and it still happened to you! 

Did you know that most people gain the most of their weight between the Thanksgiving to Christmas time? And it is not actually because of Thanksgiving Day or Christmas Day themselves, it is actually all the days in between! There are so many extra parties with friends, coworkers, neighbors, etc. that help add the extra pounds.