Hydration 101

What’s Included? How Much Do We Need? The average daily adequate intake for hydration equates to about 11.5 cups (92oz) per day for women and about 15.5 cups (124 oz) for men. Some people may need more, and some may need less. This doesn’t have to come strictly from water though. Water, teas, coffee (in […]

Pre-Race Meals

What’s Included? Nutrition and fuel can play such a HUGE role in our race day performance – and that pre-race dinner should look very different depending upon which distance you’ll be racing. This is because each race requires a different amount of energy & thus a different amount of stored carbs to supply the fuel […]

Protein 101

What’s Included? Which is Better: Whole Foods or Protein Powders? First, let us look at the difference between protein powders and whole food sources. Both can meet the body’s daily protein requirements; however, they do not offer equal nutritional value. Whole foods = bigger nutritional value! High quality protein sources or complete proteins contain all […]

Protein Bars 101

What’s Included? How Much Protein Do You Need? ON AVERAGE On average, we each need about 10-35% of our daily calories to come from protein. The RDA (recommended daily allowance) is 0.8 grams of protein per KG of body weight (1 KG = approximately 2.2 lb) – and this is a bare minimum. That means, […]

Race Day Nutrition

What’s Included? You’ve spent weeks preparing for your race, and now you don’t want to let your pre-race nutrition mess it up… But HOW do you make sure you’re ready on race day when it comes to fuel and nutrition? Nailing your pre-race nutrition can help you feel strong throughout your race and prevent any […]

Injury vs. Soreness

What’s Included? Injury Prevalence Injuries are an unfortunate yet common thing in the world of running – with one study by Van Mechelen stating that 37-56% of recreational runners get injured annually. Another study done by Yale Medicine shared that at least 50% or more of regular runners get hurt each year. We all know […]

Knee Pain

What’s Included? Patellofemoral Pain (Runner’s Knee) Quick Info: What To Do: Exercises Iliotibial Band Syndrome (IT BAND) Quick Info: What To Do: Exercises Amy HaasRun with Aim, LLCUESCA Certified Running CoachNASM Certified Personal TrainerNASM Certified Nutrition Coach

5 Tips for Productivity

What’s Included? Sure, we all might have the same amount of time available each day… But do we all use it as productively as we hope? Using your time productively can help you to prioritize what’s most important, get things done, and free up more time in your schedule for things you truly enjoy. We […]

How to Set Season Goals

What’s Included? What Do You Want? What brought you here? What are you hoping to get out of this season of running and life? What do you WANT to accomplish? Each of us has unique goals, interests, and lives – so our running and fitness journeys and goals will each look a bit different. However, […]

How to Set Monthly Goals

What’s Included? 1. Choose a Format Before you can start writing your goals, you need to figure out the best format for you personally. What are you MOST LIKELY to check everyday? What is MOST CONVENIENT? What is most enticing? For me, I’m a paper and pencil type of person. I love being able to […]