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We trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles.

• dance foundation shaping athletic discipline
• college movement habits and yoga
• massage therapy career informing body literacy
• first marathon lessons in heat and mindset
• training plans as daily cup: training, sleep, nutrition, recovery
• strength before cardio for weight loss and durability
• glute and calf priorities for stable, powerful stride
• core and shoulder-hip linkage for efficient running
• plyometrics and mobility for adaptability and power
• coaching process, standards, and community support
• online tools enabling accountability and measurable change

Don’t forget we have part two of this wonderful conversation next week

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Merili Freear running author promotes her new book

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Fitz Koehler's new Book You Supercharged.

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