Running Lean

When you think of discipline, what comes to mind?

For some, it conjures up images of obeying rules and doling out punishment for anyone who disobeys.

But when I think of discipline I think of training myself to do something day in and day out, usually something I don’t feel like doing.

I never think of discipline as punishment, but rather a method of achieving whatever worthwhile goal that I want for myself.

If there’s something big that you want for yourself, I’m telling you, there’s no magic formula, it just takes practicing the art of discipline to get it.

So in this episode of the podcast, I’ll be exploring what it means to practice the art of discipline so that you can achieve everything you want in your life.

The Running Lean Monthly Coaching Group is now OPEN for enrollment!

Your monthly membership gets you:

Click here to the Monthly Coaching Group NOW!

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 82. Practicing the Art of Discipline appeared first on Running Lean with Patrick McGilvray.

We often think of stress as being something annoying, a mental or emotional issue, but stress can also have serious implications on our physical health as well.

The NIH (National Institutes of Health) says continued strain on your body from routine stress could lead to serious health problems such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other serious illnesses.

But stress is not always a bad thing.

There’s another side of stress that’s considered not only good for us but actually required in order for us to grow and thrive as humans.

In other words, some types of stress should be avoided, and some should be embraced.

So today on the podcast, I’m going to talk about good stress and bad stress – which types are detrimental, and which are considered beneficial for our health and wellbeing.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 81. Good Stress, Bad Stress appeared first on Running Lean with Patrick McGilvray.

Self-sabotage is one of those terms that you hear and you think you have a pretty good handle on what it means.

But do you really? Because if you find yourself engaging in self-sabotaging behavior, then you may not understand it as well as you think.

Until you have a better understanding of what self-sabotage really is and how it shows up in your life, you can’t change it or prevent it from happening.

So in this episode, I’m going to help you understand what self-sabotage is, how it prevents you from achieving your goals, and how you can eliminate it from your life.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 80. Understanding and Eliminating Self-Sabotage appeared first on Running Lean with Patrick McGilvray.

Desire is one of those things that most people struggle with, mainly because they just don’t understand what it really is.

Desire can feel very strong and very powerful, and it can lead you to do things that are not in alignment with your goals – like eating or drinking.

You may think that having an intense desire for something like alcohol is normal and just “the way it is” and there’s nothing you can do about it.

The truth is, it doesn’t have to be this way.

You can absolutely change your desire for things like food and alcohol.

Desire doesn’t have to be so ominous and mysterious.

In this episode, I’m going to go over what desire really is, why it’s such a powerful force in your life, and what you can do to change it.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 79. Demystifying Desire appeared first on Running Lean with Patrick McGilvray.

When it comes to habit change, there’s this idea that if you do something every day for a period of time – 30-60-90 days – then you will automatically develop a new habit.

I cannot tell you how wrong this idea is.

It just doesn’t work this way; there’s a lot more to habit change than doing a behavior every day.

How many times have you ever had a streak going like you’ve given up sugar or alcohol for weeks or months straight, and then one day something happens and just like that, the streak is over?

And what happens next? You’re right back to your old ways as if nothing ever happened.

In order to create new habits, you have to make changes at a deeper level than just changing your behavior.

Today on the podcast, I’m talking about the problem with streaks and what you need to focus on instead if you want to make lasting, meaningful changes in your habits.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 78. The Problem with Streaks appeared first on Running Lean with Patrick McGilvray.

There’s a lot of talk out there in the personal development world about happiness.

There are so many books on how to be happy all the time and how to be happy about everything, and honestly, I see this as a problem.

My take on happiness is a little different – I believe happiness is overrated.

I don’t think the purpose of your life is to be happy and content all the time.

I believe you are here on this Earth to pursue something much bigger and much more powerful than just “being happy.”

In this episode of the podcast, I’ll explain exactly what I mean when I say happiness is overrated, and offer my take on what your life’s purpose really is.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 77. Happiness is Overrated appeared first on Running Lean with Patrick McGilvray.

It’s vacation season! The kids are out of school, COVID travel restrictions are easing up, and you are going on a trip.

And taking a vacation means you go completely off the rails, eat and drink your way into oblivion, and come back hating yourself right?

At least that’s what I used to do, you probably don’t ever do that.

But if you’re thinking there’s no way you’ll be able to get through your vacation without gaining 5 or 10 lbs, and coming home feeling like crap, then I’ve got some good news for you, because it doesn’t have to be like that.

In this episode of the podcast, I offer up some practical tips for sticking to your food or exercise plan – even when you’re on vacation.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 76. Sticking to Your Plan – Even on Vacation appeared first on Running Lean with Patrick McGilvray.

I have a very special guest joining me here on the podcast today.

A few months ago, Latisha Simmons was facing some pretty serious health issues and decided she needed to make some big changes in her life.

She changed her entire approach to diet, running, and strength training.

But most importantly, she changed her mindset around all of this.

She’s worked really hard on making being healthy her new lifestyle.

She’s come a long way in just a few months so I thought it would be beneficial for all of us to hear her story of transformation.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 75. How Being Healthy Becomes a Lifestyle with Latisha Simmons appeared first on Running Lean with Patrick McGilvray.

If you’re like most runners, you probably don’t fully understand the importance of protein in your diet, and you might not be getting enough.

Protein is one of those topics that can divide people in the health and fitness community, so I wanted to take a comprehensive look at protein, including some new research on the topic.

In this episode of the podcast, I’ll be answering the questions I get asked most about protein, like…

How much protein should I be getting?

How does protein help promote weight loss?

How does protein help with running?

What are the best sources of protein?

How long after a workout should I take protein?

Are protein supplements recommended?

If it has to do with protein, I’ve got you covered! That’s why this episode is titled The Ultimate Guide to Protein for Runners!

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 74. The Ultimate Guide to Protein for Runners appeared first on Running Lean with Patrick McGilvray.

This is part two of a two-part podcast series called “Becoming a Lean, Fat-Burning Machine and Making It Last For Life”.

As a Sports Nutritionist, Weight Loss Coach for Runners, and Master Life Coach, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight…and stay there for good!

I have a vested interest in this subject matter since I struggled with gaining over 40 lbs in just a few years…while training for marathons and ultramarathons!

I figured out how to change my diet so that I was BURNING fat instead of STORING it. Check out part one of this series if you want all the details on how I did that.

I lost the weight, pretty easily really, and have been able to keep it off almost effortlessly.

The hardest thing about making any kind of big change like this in your life, especially when it comes to your health and fitness, is making it last.

Anyone can stick to a plan for a few weeks, but the real transformation happens when you feel like you can stick to it for good.

In this episode, I’m going to outline the most important mindset shifts you have to adopt if you want to make becoming a lean running machine last for life.

Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching

Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean

Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show!

The post 73. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 2 appeared first on Running Lean with Patrick McGilvray.