Running Lean

March is motivation month over in the Running Lean Podcast Community on Facebook!

All month long, I’m offering up helpful tips and challenges to help get you motivated to hit your health and fitness goals!

Whether you want to run faster or farther, dial in your nutrition, or lose those winter lbs – you need motivation to make it happen!

But most people severely lack motivation! They are motivation-deficient.

And this lack of motivation keeps them stuck where they are, never making any progress toward their goals.

In this episode of the podcast, I’m sharing my “secret sauce” of self-motivation.

Think of it as the “recipe” that you put together to help you create and stoke that inner fire you need to keep going, so you can accomplish those big goals that are so important to you!

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 62. The Secret Sauce of Self-Motivation appeared first on Running Lean with Patrick McGilvray.

I think you all know that in order to become a healthy human, you need to change your habits.

You need to break bad habits and create good ones.

The problem isn’t knowing which habits are bad and which are good, it’s knowing how to make those good habits stick.

Anyone can eat healthy for a day or two, but how do you do it day in and day out?

How do you make it automatic?

In this episode of the Running Lean podcast, I’ve got five very simple and very practical steps to making healthy habits stick.

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 61. Making Healthy Habits Stick appeared first on Running Lean with Patrick McGilvray.

Runners love to get their drink on!

They are especially passionate about coffee, beer, and their magical sports drinks.

In this episode of the Running Lean Podcast, I’ll be covering a few beverages that seem to be at the forefront of runner’s minds these days. Namely alcohol, coffee, and water.

These seem to be the most talked-about beverages amongst runners, and probably the most misunderstood.

By the end of this episode, you’ll have a much better understanding of what’s good and what’s bad about these beverages and how they will absolutely affect your running performance.

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 60. Beverages: The Good and the Bad for Long-Distance Running appeared first on Running Lean with Patrick McGilvray.

There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance.

Some say you can’t run without them, others say you should ditch them altogether.

With all the conflicting information out there, how do you know which answer is right for you?

Today on the podcast, I hope to clear up some of the biggest misunderstandings, myths, and misconceptions of low-carb running.

By the end of this episode, I want you to be able to make an informed decision about which approach is best for you and your personal health and fitness goals.

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 59. Myths and Misconceptions of Low-Carb Running appeared first on Running Lean with Patrick McGilvray.

Stress is not something that can be avoided, it’s just a fact of modern life.

In fact, we all need a certain amount of stress to function normally.

We’ve evolved as humans to handle stress; we have built-in mechanisms that kick into gear to help us deal with stressful situations very effectively.

But too much stress, or the wrong kind of stress, can have serious health consequences.

Stress can make us sick, stress can lead to a host of chronic diseases, and stress can make us fat.

In this episode, I’ll be taking a look at stress from several different angles, I’ll explain how stress is making us fat, and I’ll provide some options for how you can reduce stress in your life.

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 58. How Stress Is Making Us Fat appeared first on Running Lean with Patrick McGilvray.

Probably the number one issue people struggle with when it comes to healthy eating is sticking with it!

They do great for a few weeks or a few months but then eventually find themselves elbow-deep in the edible cookie dough and have no clue how they got there.

Here’s the thing…we all have the ability to make healthy eating a way of life, and for some people, it’s no problem. For others, though it seems virtually impossible.

In this episode, I share my thoughts on what’s going on, why some people can easily make healthy eating a way of life, and why others can’t.

I’ll also offer some practical tips to help you start to make the shift from the temporary “diet” mentality to the permanent “way of life” mentality.

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 57. How to Make Healthy Eating a Way of Life appeared first on Running Lean with Patrick McGilvray.

Some of the most often-asked questions I get from runners revolve around the topic of carbohydrates.

Most runners I talk to are either straight-up addicted to carbs or at the very least obsessed with them.

So when I come in and start talking about a low-carb approach to running and weight loss, they freak out a little bit.

They just can’t imagine a world where carbs are not the main focus of their nutrition game plan.

In this episode of the podcast, I answer some of the biggest questions runners ask about carbs, like what are good carbs and bad carbs?

I’ll be covering the quality of carbs, the number of carbs, and the timing of your carbs, all of which play important roles in long-distance running and weight loss goals.

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 56. Good Carbs, Bad Carbs appeared first on Running Lean with Patrick McGilvray.

I think we can all agree that in order to lose weight, you have to be able to burn fat.

This is one of the main reasons why I spend so much time talking about how to turn your body into a fat-burning machine.

Becoming an efficient fat-burner also provides several other benefits besides weight loss.

For example, it’s a great source of fuel for running, it gives you all-day energy, and it improves your mental focus and concentration.

In this episode of the Running Lean podcast, I’m talking about foods that will definitely give your metabolism a boost and help you become that lean, fat-burning machine.

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 55. 5 Foods That Boost Your Metabolism appeared first on Running Lean with Patrick McGilvray.

I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation.

What does it really mean to be a fat-adapted runner?

How do I go about becoming fat-adapted?

What are the benefits of being a fat-adapted runner?

How do I know if I’m fat-adapted?

These are all such great questions!

So today on the podcast, I’m taking a deep dive into the topic of fat-adaptation for runners.

I’m going to answer all of these questions and more.

My goal is that by the end of this episode, you will have a solid understanding of fat-adaptation and why it’s such a powerful tool to help you improve not just your running, but your overall health and fitness.

Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine!

Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your running and weight loss goals for 2021!

Become the lean, fat-adapted runner you’ve always wanted to be! Click here to learn more and join now. You’ll want to act quickly as enrollment closes on January 10th, 2021 at 11:59 PM.

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 54. The Benefits of Becoming a Fat-Adapted Runner appeared first on Running Lean with Patrick McGilvray.

Self-sabotage is when you say you want to lose 30 lbs but you find yourself eating chocolate cake every day. What is happening here?

By eating the cake, you are completely undermining what you say you really want for yourself! Why do we do this?

If this sounds familiar, you are not alone.

This is something we’ve all experienced, I don’t think anyone is immune to some form of self-sabotage.

The problem is that most people think self-sabotage is just something that happens to them, and they have no control over it.

The reality is very different, and I’ll explain why this is actually very good news for you!

In this episode of the podcast, you’ll discover how and why you self-sabotage and learn a few simple strategies for how to overcome self-sabotage.

Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine!

Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your goals for 2021!

Become the badass runner you’ve always wanted to be! Click here to learn more.

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 53. How to Overcome Self-Sabotage appeared first on Running Lean with Patrick McGilvray.