Running Lean

There is a health crisis going on right now in the US. Metabolic diseases like obesity, type 2 diabetes, and heart disease are at an all-time high. Our collective health has been steadily declining over the last 40 years and it doesn’t appear to be reversing anytime soon. And if you think your healthcare system, the food industry, or the government are here to help you, you are sadly mistaken. If you want to avoid being another statistic and start becoming the healthiest and most badass version of yourself, then this episode is for you. In this episode, I share some surprising reasons why we are experiencing the current health crisis here in this country. I also explain the simple solution – not relying on the powers that be but instead taking your health into your own hands. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 130. Taking Your Health Into Your Own Hands appeared first on Running Lean with Patrick McGilvray.

If you’re a runner and you are not engaging in some form of consistent, intentional strength training, you are leaving a LOT on the table. This is another episode I’m doing in my “Back to Basics” series where I’m talking about the basics of good health, improved fitness, and becoming your most badass self. Today is all about the importance of strength training for runners. To be honest, most runners I talk to are not doing any form of strength training, or are not doing it properly. So in this episode, I’ll go over why strength training is so important if you’re a runner, how it can help you lose weight and all the reasons why I believe strength training is one of the most powerful things you can do to improve your overall health and fitness. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 129. Back to Basics: The Importance of Strength Training for Runners appeared first on Running Lean with Patrick McGilvray.

What do you think of when you hear the word “discipline”? Does it conjure up images of “getting in trouble” or controlling behavior by means of punishment? For a lot of people, the word has a very negative connotation, and they want nothing to do with discipline in their life. But discipline is not always a bad thing. In fact, having more discipline in your life might actually be one of the best things you can do for your overall health and happiness. Today, I share why discipline does not mean punishment and explain the surprising benefits of creating a more disciplined life. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 128. Discipline Does Not Mean Punishment appeared first on Running Lean with Patrick McGilvray.

Today, I’ve got another episode in my Back to Basics series. This time it’s all about why runners get fat. I’ve talked about this topic a lot here on the podcast, but I want to go over it again today because understanding why you get fat – even if you’re a runner – is going to help you make the changes you need to make to reverse it. Runners are not immune to gaining weight and getting fat. In fact, gaining a lot of weight as a runner is a big part of my story and it’s something hear from runners every single day. So it’s not just me, it’s a problem for so many runners. And I really need you to know that it’s OK. It’s OK to have gained a bunch of weight as a runner. It doesn’t mean you’re a bad person or that you’re doing something wrong. You’ve just been given a lot of bad advice and been doing things a certain way that clearly doesn’t work for you. So today’s Back to Basics episode will explain why runners get fat and what you can do about it. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 127. Back to Basics: Why Runners Get Fat appeared first on Running Lean with Patrick McGilvray.

I’ve been thinking about this podcast topic for a while now and finally just felt ready to share my thoughts with you. This is one of those “tough love” episodes, so fair warning in advance. If you’re the kind of person who just wants to keep doing whatever you’re doing from a sports nutrition perspective, then this episode might not be for you. But if you’re someone interested in making changes to the way you fuel your body for overall health AND want to improve your athletic performance, then today’s message is definitely for you. I’ll be discussing the disconnect a lot of runners experience when it comes to the way they eat. The truth is, a lot of runners eat like crap all the time and then expect amazing results on race day. This is not reality. By the end of this episode I want you to honestly know whether or not you are eating like an athlete, and more importantly, why or why not. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 126. Are You Eating Like an Athlete? appeared first on Running Lean with Patrick McGilvray.

In my coaching practice, I hear this phrase a lot, “I feel like I’m spiraling out of control.” Spiraling out of control can feel terrible and typically leads to out-of-control behavior like eating ALL the Oreos in the house or an entire large pizza by yourself. (I know this from personal experience, btw…) But what does it really mean to be “spiraling out of control?” Are you actually out of control or does it just feel like it? Is there no way to recover from this state you’re in? In this episode of the podcast, I explain what it really means when you feel like you’re spiraling out of control and I’ll show you what you need to do to get yourself out of it. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 125. Do You Feel Like You’re Spiraling Out of Control? appeared first on Running Lean with Patrick McGilvray.

Most people don’t realize that their thoughts are responsible for every result they are getting or not getting in their lives. They blame other people and outside circumstances for their inability to stay on their food plan or their lack of motivation. They have all kinds of stories and reasons why things just won’t ever work out for them. But I would argue that this is a pretty crappy way to go through your life. Instead of being a victim of your circumstances, I want to encourage you to take back control. Today on the podcast, we’re getting back to the basics. I’m going to explain the thought model and how it is the most powerful coaching tool I use in my practice, and how you can use it to take back control of your life and your results. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 124. Back to Basics: The Thought Model appeared first on Running Lean with Patrick McGilvray.

I’ve taught a lot of nutrition and mindset concepts over the last two and a half years of doing this podcast, and some of these topics are worth a revisit. Either because I’ve discovered new information about the topic and want to share that with you, or because it’s just so important that it’s worth another look. So over the next several weeks, I’m going to be sprinkling in some of these “Back to Basics” episodes to share new and improved info and revisit some key concepts for weight loss and sports nutrition for runners. Today’s topic – Eating Real Food – falls into both of those categories. I’ve learned a lot since first talking about eating real food, and it’s also one of the most important things you can do to improve your overall health and fitness, so it absolutely deserves another look. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 123. Back to Basics: Eating Real Food appeared first on Running Lean with Patrick McGilvray.

There are a lot of misconceptions out there about what coaching is and what it isn’t. Some people think coaching is just someone screaming at you like a drill sergeant in boot camp. Others think coaching is having a cheerleader by your side telling you, “Great job!” all the time. While both of these can be positive aspects of coaching, there’s a lot more to consider if you’re seriously looking for someone to help you reach your weight loss and running goals. So in this episode of the podcast, I break down what coaching is, what it isn’t, and explain what coaching should look like. I’m hoping that by the end of this episode, you have a very clear understanding of how the right kind of coaching can help you achieve all of your health and fitness goals. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 122. What Coaching Should Look Like appeared first on Running Lean with Patrick McGilvray.

Today I have a bit of a different episode for you. I’m going to be asking you a lot of questions about your diet, your weight, your current health, your running performance, and a few other things. The reason for this is that I want you to consider how your current diet might be affecting you. Most people don’t pay much attention to their diet unless they suddenly find themselves overweight or their doctor wants to put them on some medication. I’m kidding, of course, it never happens suddenly, it’s a slow, gradual process. The point is, this episode is all about you and your diet. Think about your current state of health and fitness as I talk about diet here today. By the end of this episode, I want you to have a clear understanding of the effects of your diet on health and sports performance and help you decide whether or not it’s time to finally change your diet. Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply 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 121. Is It Time to Change Your Diet? appeared first on Running Lean with Patrick McGilvray.

Failure. It’s such a negative word, isn’t it? What do you think of when you hear the word “failure”? If you’re like most people, you probably think of something you tried but were not successful. It didn’t work. You failed. And then it brings up all these feelings of disappointment, regret, and defeat. Failure means you were defeated. You lost. It’s over. The end. But what if there was a totally different way to think about failure? What would it look like if you learned how to fail properly? That’s what I’m talking about here on the podcast today, so get ready to learn a whole new way to look at failure, failing, what it means to fail, and how to fail properly. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, 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/apply 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 120. How to Fail Properly appeared first on Running Lean with Patrick McGilvray.

One of the biggest misconceptions about losing weight is that requires a ton of willpower. If you have enough willpower you’re good to go, but if you don’t – you’ll probably just fail. This couldn’t be further from the truth! Willpower helps, but it will only get you so far. There are other forces at work that have to be addressed if you want to lose weight and be able to keep it off for good. In this episode of the podcast, I’ll explain why willpower doesn’t work and what you should be focusing on instead. The Running Lean Coaching Project I’ve just opened my brand-new, immersive coaching program called The Running Lean Coaching Project. This program combines the best elements of my group program and also includes personal, one-on-one coaching with me to help you get all the knowledge, guidance, encouragement, and accountability you need to hit your weight loss goals. Click here to learn more and sign up now. Join The Running Lean Coaching Project where the project is YOU. 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 119. Why Willpower Doesn’t Work appeared first on Running Lean with Patrick McGilvray.

In my coaching practice, I’ve helped hundreds of runners ditch old bad habits and create ones. This is really the core of the work we do together – creating new habits that get you to your weight loss and running goals. So when it comes to changing a habit, I know what works and what doesn’t work. I’ve also seen a lot of people make the same mistakes time after time. So today I’m going to share a few of the biggest mistakes of habit change that I’ve seen. These are the things that people do that make it very hard to create any kind of lasting change in their habits. And my hope is that this will help you to avoid making these same mistakes yourself. The Running Lean Coaching Project I’ve just opened my brand-new, immersive coaching program called The Running Lean Coaching Project. This program combines the best elements of my group program and also includes personal, one-on-one coaching with me to help you get all the knowledge, guidance, encouragement, and accountability you need to hit your weight loss and running goals. Click here to learn more and sign up now. Join The Running Lean Coaching Project where the project is YOU. 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 118. The Biggest Mistakes of Habit Change appeared first on Running Lean with Patrick McGilvray.

If you want to make big changes in your life, then a lot of things in your life are going to have to change. The problem is that most people do not like to change things! They want to lose weight but they don’t want to give up junk food. They want to get stronger but they don’t want to lift any of those heavy weights. Most people have big lofty goals but want to change as little as possible. You know that this doesn’t really work, right? So today, I’m going to offer up an alternative way of doing things, something I call “total immersion.” I think you’ll get a lot out of this episode, especially if there are big things you want to accomplish in your life. Live Workshop Coming Your Way I’d love to see you at my upcoming workshop, 5 Simple Steps to Becoming a Leaner, Stronger Runner. Learn how to get leaner, become stronger, and transform yourself into the healthiest and most badass version of yourself yet. In this free LIVE WORKSHOP, you’ll learn: Why running more and eating less is not a very effective way to lose weight. Why most fad diets fail and what you should start doing instead. How to shift your mindset so that you can effortlessly make healthy habits last for life. I’m super excited about teaching this LIVE so I hope you’ll join us! It should be an informative and FUN event! Click here to learn more and sign up now. 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 117. The Power of Total Immersion appeared first on Running Lean with Patrick McGilvray.

If you want to lose weight and be able to keep it off for good, you have to shift your mindset. I think you probably know this by now since I talk about it all the time. But there’s a reason why I spend so much time on this subject – it’s because it’s one of the most important factors in whether or not you keep the weight off permanently. Getting leaner and stronger is mostly an inside job. So today, I’m going to share with you perhaps the biggest mindset shift you have to make if you want to create healthy new habits that last for life. Live Workshop Coming Your Way I’d love to see you at my upcoming workshop, 5 Simple Steps to Becoming a Leaner, Stronger Runner. Learn how to get leaner, become stronger, and transform yourself into the healthiest and most badass version of yourself yet. In this free LIVE WORKSHOP, you’ll learn: Why running more and eating less is not a very effective way to lose weight. Why most fad diets fail and what you should start doing instead. How to shift your mindset so that you can effortlessly make healthy habits last for life. I’m super excited about teaching this LIVE so I hope you’ll join us! It should be an informative and FUN event! Click here to learn more and sign up 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/apply 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 116. The One Big Mindset Shift You Have to Make appeared first on Running Lean with Patrick McGilvray.

When you set out to reach big goals like losing weight and getting fit, you will eventually come face-to-face with all your fears and insecurities. Even just thinking about changing your diet can get you feeling pretty anxious. You might even just say “no thanks” to the whole idea so you won’t have to deal with all the negative stuff that’s bound to come up. But I want to offer another approach. I want you to think about what it would feel like to actually deal with all of those fears instead of trying to avoid them. So in this episode, I am spending some time talking about overcoming weight loss fears and insecurities. This is a topic that’s been on my mind a lot lately and it’s a powerful skill that you can learn – if you’re willing to face your fears head-on. Live Workshop Coming Your Way I’d love to see you at my upcoming workshop, 5 Simple Steps to Becoming a Leaner, Stronger Runner. Learn how to get leaner, become stronger, and transform yourself into the healthiest and most badass version of yourself yet. In this free LIVE WORKSHOP, you’ll learn: Why running more and eating less is not a very effective way to lose weight. Why most fad diets fail and what you should start doing instead. How to shift your mindset so that you can effortlessly make healthy habits last for life. I’m super excited about teaching this LIVE so I hope you’ll join us! It should be an informative and FUN event! Click here to learn more and sign up 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/apply 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 115. Overcoming Weight Loss Fears and Insecurities appeared first on Running Lean with Patrick McGilvray.

When it comes to making lasting habit change, there are two main areas of “work” that you have to address. There’s the outer work, which is what to do and how to do it, and then there’s the inner work, which is all about making profound shifts in your mindset. Most people only focus their attention on the outer work. “Just tell me what to do”, they say. But the outer work is only a small fraction of the game. If you want better results for yourself and want to create new habits that last, you have to shift your focus internally. You have to start working on your inner game. In this episode, I’m taking a deep dive into what it means to be winning the inner game and why it’s a critical component of becoming a leaner, stronger runner. FREE Live Workshop! I’d love to see you at my upcoming workshop, “5 Simple Steps to Becoming a Leaner, Stronger Runner”. Learn how to get leaner, become stronger, and transform yourself into the healthiest and most badass version of yourself yet. In this free LIVE WORKSHOP, you’ll learn: Why running more and eating less is not a very effective way to lose weight. Why most fad diets fail and what you should start doing instead. How to shift your mindset so that you can effortlessly make healthy habits last for life. I’m super excited about teaching this LIVE so I hope you’ll join us! It should be an informative and FUN event! Click here to learn more and sign up 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/apply 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 114. Winning The Inner Game appeared first on Running Lean with Patrick McGilvray.

Have you ever found yourself wishing your life was somehow “better”, that there was some future version of yourself that was leaner, stronger, and healthier? Of course you have, we all think about stuff like this, and there’s nothing inherently wrong with it. The problem is when you are so focused on what you DON’T have, that it completely consumes you. When you are obsessed about where you’re NOT, that’s when things begin to break down for you. Today, I’m talking about the difference between being in the gap and being in the gain. When you’re in the gap, you only see the negative, you never feel like you measure up, and making progress toward your goals is virtually impossible. There’s a better way to think about all of this, and it’s called being in the gain. When you’re in the gain, you are focused on the positive, you feel more energized and motivated, and you begin to make significant progress. Today on the podcast, I break down why getting out of the gap and into the gain is so important for your long-term 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/apply 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 113. Getting Out of the Gap and Into the Gain appeared first on Running Lean with Patrick McGilvray.

Today I have a very special guest for you. I recently sat down with Melanie Millaway and we had a candid conversation about her experience of changing her diet and getting fat-adapted. But the real change didn’t happen on the outside. Yes, she lost weight. Yes, she improved her running performance. Yes, she has more energy now and yes, she generally feels a lot better. But the real change happened on the inside. Melanie made a massive shift in her mindset. And I just have to say that this is the real work we do here in my coaching program. You learn how to become a leaner, stronger runner, but you do it by making the internal shift, just like Melanie did. I’ll let her tell you more about that. Here’s the thing, the way you look on the outside, for example, your current weight, is just a reflection of the internal work you are doing or not doing. If you’re unhappy with the way you look and feel and you want more for yourself, then you have to do the inner work. This is the work that Melanie did and in this episode of the podcast, she shares how she’s absolutely transformed her life from the inside out. 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/apply 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 112. Taking Back Control of Your Life with Melanie Millaway appeared first on Running Lean with Patrick McGilvray.

If you’re like most people (me included), your beliefs about what you can or can’t accomplish are based on whatever you’ve been able to do up to this point in your life. You might want to lose 30 pounds, but deep down inside, you don’t believe you can get there, because every time you’ve tried to lose weight in the past, you’ve failed. Your point of reference with weight loss is that you always give in to temptation and end up failing. So you are looking to your past experiences as evidence that you will never be able to lose weight in the future. Who you are today is all you’ll ever be. Whoa. That is an incredibly limiting mindset and it’s keeping you stuck where you are. Today on the podcast, I’ll show you how powerful it is to start thinking beyond your current self so you can break out of the cycle of your past and become that badass future self. 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/apply 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 111. Thinking Beyond Your Current Self appeared first on Running Lean with Patrick McGilvray.

Oftentimes, when you set out to improve your health and fitness, you find yourself feeling all of this negative stuff. Just thinking about changing your diet will bring up all of these thoughts and feelings like, “it’s going to be too hard”, “What if I fail?”, “These things never work for me”, and so on. This is called the resistance and it shows up in the form of fear, self-doubt, worry, excuses, procrastination, and it can absolutely stop you from ever achieving your goals. It can even keep you from ever starting anything new. So today on the podcast, I’m going to show you how to recognize when the resistance starts to show up for you and what to do about it, because it’s all about battling the resistance not giving in to 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/apply 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 110. Battling The Resistance appeared first on Running Lean with Patrick McGilvray.

Who are you becoming? It’s a good question, right? The thing is, most people don’t ever ask themselves this. They don’t spend any time thinking about who they really want to become. This is a problem. If you don’t know where you’re going, how are you supposed to get there? If you don’t know who you want to become in the future, chances are pretty good you’re going to stay stuck right where you are right now. So in this episode of the podcast, I talk about the importance of contemplating this powerful question, “Who are you becoming?”, and then how to start working toward becoming that exact version of yourself. 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/apply 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 109. Who Are You Becoming? appeared first on Running Lean with Patrick McGilvray.

I have a very special podcast episode for you today. I recently sat down with one of my clients, Eva Bailey, and we had a fun conversation all about her experience getting fat-adapted and training for her first ultramarathon. She shares some of the doubts she had going into all of this and how she worked through them. It wasn’t always smooth sailing for Eva. She and I discuss a few things she struggled with along the way and how she had to make some big shifts in her mindset in order to keep going. She also talks about training for and then running her very first ultramarathon and how that whole experience really solidified all of this as a way of life for her. Eva is living proof that with the right mindset, you can do anything you want. She’s truly being an example of what’s possible. I’m super excited about bringing this conversation to you today, I know you’re going to get a lot out of it, and my hope is that you also get inspired to also start being an example of what’s possible. January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 108. Being an Example of What’s Possible with Eva Bailey appeared first on Running Lean with Patrick McGilvray.

If you’re anything like most runners, you have a very hard time taking time off. Rest days can feel like torture, you feel like you’re losing fitness, and you are convinced that your running is going to suffer! But the reality is, most runners do not prioritize rest and recovery days, and so most runners are not getting the most out of their training. You cannot become that lean, badass runner you want to be if you never take the time to rest and recover properly. Rest and recovery have to be a part of the equation. In this episode of the podcast, I share the importance of prioritizing rest and recovery for runners so that you can show up at the start of your A race in peak fitness. January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 107. Prioritizing Rest & Recovery appeared first on Running Lean with Patrick McGilvray.

It’s a new year and there’s all this talk of goals and dreams and what you want to accomplish in the year ahead. But without the right mindset, it’s extremely difficult to create the kind of big, permanent changes that you want for yourself. Whether you want to lose weight, become a faster runner, get stronger, or just become the healthiest you yet – I want to help you develop the mindset that is absolutely required to get you there. In this episode of the podcast, I’m going to share a very simple mindset exercise that, when done consistently, can be an incredibly powerful way to start your day, and help you achieve all of your goals. January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 106. A Powerful Way to Start Your Day appeared first on Running Lean with Patrick McGilvray.

I’ve received a lot of questions about the Running Lean Coaching Group’s January 8 Pounds Down Challenge so I decided to address all of your questions in this bonus podcast episode! Starting on Tuesday, January 4th, we’ll be focusing on getting fat-adapted and dropping some weight! The goal is to lose 8 pounds by January 31st! If you’re interested in stepping up your game and joining us for this fun and transformative challenge, be sure to listen to this episode and join us starting January 4th! Click here to join the Running Lean Coaching Group NOW January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean Coaching Group NOW   The post Bonus Episode: January 8 Pounds Down Challenge appeared first on Running Lean with Patrick McGilvray.

2021 is coming to a close and I don’t know about you, but I always get introspective this time of year. I love this time because I can reflect on what I’ve learned this past year, how I’ve changed, how much I’ve grown, and take a good look at the progress I’ve made. I think it’s important for all of us to have a look at the lessons we learn along the way so that we can continue to grow and evolve and become the badasses we ultimately want to be. In this podcast, I’m going to share a few of the biggest lessons I learned in 2021 and also share what I’m looking forward to in 2022. I want to encourage you to take some time before you get too far into the new year to reflect on the important lessons you’ve learned this past year, and how they’ve shaped who you are today. And then think about where you’re going. Who do you want to be by this time next year? Because it’s a choice that you get to make. January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 105. Lessons Learned in 2021 and Looking Forward to 2022 appeared first on Running Lean with Patrick McGilvray.

It’s that time of the year again when many people set big goals for themselves. They decide that starting January 1st, they are going to lose weight, get in shape, quit drinking, start that business, or start working on whatever goal they’ve been putting off for way too long now. The problem is that almost 90% of people who set New Year’s resolutions will fail at keeping them by mid-February. This is why the gyms are full in January and then empty again by March. Why is it that most people can only stick to a goal for around six weeks? In this episode, I’m going to go over why New Year’s resolutions don’t work, and offer up some ideas for what to do instead. January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 104. Why New Year’s Resolutions Don’t Work appeared first on Running Lean with Patrick McGilvray.

The holidays can be a very difficult time of the year for a lot of people. Shopping for gifts, planning social events, spending more time with family, and the added end-of-year demands at work can all lead to feeling more stressed and overwhelmed. Not to mention the shorter days, colder temperatures, and lack of sunlight can make getting outside to exercise more challenging. It can be very easy to just say “F-it” and blow off all your diet and exercise plans, stay indoors watching Netflix with a big ol’ glass of wine, and hibernate until the New Year. But if that’s not how you want to roll in 2022, I’ve got an alternative solution for you. In this episode of the podcast, I share a few simple tips for handling the holidays like a badass so you can slide into the New Year feeling good about yourself (which is not the way most people do it). January 8 Pounds Down Challenge Start the New Year by creating massive momentum – by developing the habits you need to lose weight for good! I have a BIG challenge in the Running Lean Coaching Group for January – to lose 8 pounds by January 31st! Don’t worry, I’ll show you exactly how to do it, and you’ll get the support of me and everyone else in the group to help you crush that goal! January is an awesome time to get started with all of this – marathon training is just getting underway so it’s the perfect time to become fat-adapted so you can crush your Spring races! You will learn exactly how to transform yourself into a lean, fat-burning, running machine so you can run without bonking, lose weight without losing your mind, and develop the habits you need to make it last a lifetime. Click here to join the Running Lean 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/apply 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 103. Handling the Holidays Like a Badass appeared first on Running Lean with Patrick McGilvray.

Have you ever found yourself struggling with something and thought, “Why am I choosing this?” Probably not. If you’re like most people then you’ve most likely never considered the fact that you are actually choosing your struggle. Whatever it is that you’re struggling with right now – your weight, your workouts, how you feel about yourself – these are all choices that you are making. In this episode of the podcast, I explain what it means to be choosing your struggle, and offer up some insights for you to start making better choices in your life. Building Mental Toughness December is Mental Toughness month over in the Running Lean Coaching Group! All throughout December, you’re going to learn how to build mental toughness so you can tough it out when the going gets tough (and it always gets tough!) Whether you want to lose weight, run a marathon or an ultramarathon, or just develop the habits to stick with your food or exercise plan – it all requires MENTAL TOUGHNESS. There will be times when you won’t feel like working out – or sticking to your diet – or you’ll just want to quit because it’s hard – when you have mental toughness, you can get through all of it. If you’re ready to build the mental toughness required to get through all the tough stuff – then you have to join the Running Lean Coaching Group! Click here to join the Running Lean 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/apply 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 102. Choosing Your Struggle appeared first on Running Lean with Patrick McGilvray.

Sometimes things just don’t go your way. You might have to deal with a running-related injury, loss of job, divorce, another COVID lockdown, or some other unexpected setback in your life. What you do in these situations and how you respond to them can have a profound impact on your life – good or bad. Recently, I’ve been thrown a big curveball. I’ll talk more about that in the episode. But instead of sitting around feeling sorry for myself, I’ve decided to do everything I can to get through this tough period feeling good about myself and being as positive as possible. This episode of the podcast is all about what to do when life throws you curveballs. Because you always have a choice in how you respond to every event in your life, even when it feels like you don’t. Building Mental Toughness December is Mental Toughness month over in the Running Lean Coaching Group! All throughout December, you’re going to learn how to build mental toughness so you can tough it out when the going gets tough (and it always gets tough!) Whether you want to lose weight, run a marathon or an ultramarathon, or just develop the habits to stick with your food or exercise plan – it all requires MENTAL TOUGHNESS. There will be times when you won’t feel like working out – or sticking to your diet – or you’ll just want to quit because it’s hard – when you have mental toughness, you can get through all of it. If you’re ready to build the mental toughness required to get through all the tough stuff – then you have to join the Running Lean Coaching Group! Click here to join the Running Lean 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/apply 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 101. What to Do When Life Throws You Curveballs appeared first on Running Lean with Patrick McGilvray.

Wow! 100 episodes of the podcast! In this “best of” edition of the Running Lean podcast, I feature a dozen or so of your favorite moments – and mine – from the first 100 episodes. The timing of this episode couldn’t have been better. It was set to be released on Friday, the day after Thanksgiving, but I decided to release it a day early. I wanted this 100th episode to be my way of saying “thank you” to all of you for listening and for allowing me to be a part of your health and fitness journey. I received a comment in the Running Lean Facebook group today from Michele. She just said, “Thank you. You have made such a positive impact in my life.” This is why I do what I do. I am beyond grateful for all of the love, support, and encouragement I’ve received since I started this podcast back in January of 2020. And I can’t wait to share the next 100 episodes with each and every one of you. Love you all! Keep on Running Lean! And enjoy The Best of the Running Lean Podcast…so far! Clips featured in this podcast are from the following episodes (in order): 57. How to Make Healthy Eating a Way of Life 9. What Happens When You Take Radical Responsibility 87. Weight Loss Is Not the Goal 33. The Power of Making a Real Commitment 68. Our Complicated Relationship With Food 35. Embracing The Suck 77. Happiness Is Overrated 46. Love Yourself Unconditionally 70. Becoming an Emotional Adult 83. The All-or-Nothing Mentality 91. Breaking the Habit of Being You 62. The Secret Sauce of Self-Motivation Eliminating Self-Sabotage for Good Just in time for the holidays…November is self-sabotage month over in the Running Lean Coaching Group! All throughout November, we’re going to learn what self-sabotage is, what causes it, how it impacts your life, how to stop it from getting out of hand, and how to eliminate it for good. You’ll learn… What self-sabotage is and what it isn’t How self-sabotage might be impacting your life How to stop repeating self-sabotaging patterns from your past How to change self-sabotaging thoughts and feelings before they get out of hand How to radically change your mindset so you can eliminate self-sabotage forever If you’re ready to be DONE with all your self-sabotaging behavior, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 100. The Best of the Running Lean Podcast appeared first on Running Lean with Patrick McGilvray.

One of the biggest problems I see with people who attempt to make big changes in their life is a total lack of belief in themselves. If you set out to accomplish a big goal like losing weight or running a marathon, it’s going to require you to believe that you can do it. Instead, most people have all of these beliefs around why they CAN’T do it. They say things like, “It’s too hard”, “I always fail”, “I could never do something like that”. These are called limiting beliefs because they absolutely limit your ability to reach your goals. In this episode of the podcast, I’m taking a deep dive into limiting beliefs – what they are, how they’re keeping you stuck, and I’ll offer some practical tips on overcoming your limiting beliefs. Eliminating Self-Sabotage for Good Just in time for the holidays…November is self-sabotage month over in the Running Lean Coaching Group! All throughout November, we’re going to learn what self-sabotage is, what causes it, how it impacts your life, how to stop it from getting out of hand, and how to eliminate it for good. You’ll learn… What self-sabotage is and what it isn’t How self-sabotage might be impacting your life How to stop repeating self-sabotaging patterns from your past How to change self-sabotaging thoughts and feelings before they get out of hand How to radically change your mindset so you can eliminate self-sabotage forever If you’re ready to be DONE with all your self-sabotaging behavior, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 99. Overcoming Your Limiting Beliefs appeared first on Running Lean with Patrick McGilvray.

The 2021 Flying Pig Marathon is officially in the books! I did some things differently this training season from a fueling perspective. Some things worked pretty well, some not so much, but I definitely learned several valuable lessons. So in this episode of the podcast, I’m going to go over how I fueled differently this training season and for the race itself, what worked and what didn’t, and what I would do differently next time. I recorded this episode last week in the Running Lean Community on Facebook. Each week, I do a live call where I do some teaching and coaching and answer questions. If you’re not currently in the Facebook group, this will give you a good idea of what those live calls are all about. Just search for “Running Lean Community” on Facebook and join the conversation! Eliminating Self-Sabotage for Good Just in time for the holidays…November is self-sabotage month over in the Running Lean Coaching Group! All throughout November, we’re going to learn what self-sabotage is, what causes it, how it impacts your life, how to stop it from getting out of hand, and how to eliminate it for good. You’ll learn… What self-sabotage is and what it isn’t How self-sabotage might be impacting your life How to stop repeating self-sabotaging patterns from your past How to change self-sabotaging thoughts and feelings before they get out of hand How to radically change your mindset so you can eliminate self-sabotage forever If you’re ready to be DONE with all your self-sabotaging behavior, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 98. Marathon Recap: What Worked and What Didn’t appeared first on Running Lean with Patrick McGilvray.

We all have expectations, every single one of us. You expect things to go a certain way and when they do, it’s amazing and you feel great! When things don’t go the way you expect them to, you get frustrated and you feel terrible. But this is just the way life is, right? What if there was a different way to go through your life? What if you simply eliminated all of your expectations? How would that change things for you? That’s exactly what I’m talking about here today. In this episode, I explain why having expectations is the cause of most of your frustrations, and how eliminating expectations just might be the answer to achieving everything good you want in your life. Eliminating Self-Sabotage for Good Just in time for the holidays…November is self-sabotage month over in the Running Lean Coaching Group! All throughout November, we’re going to learn what self-sabotage is, what causes it, how it impacts your life, how to stop it from getting out of hand, and how to eliminate it for good. You’ll learn… What self-sabotage is and what it isn’t How self-sabotage might be impacting your life How to stop repeating self-sabotaging patterns from your past How to change self-sabotaging thoughts and feelings before they get out of hand How to radically change your mindset so you can eliminate self-sabotage forever If you’re ready to be DONE with all your self-sabotaging behavior, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 97. Eliminating Expectations appeared first on Running Lean with Patrick McGilvray.

Oftentimes, when people cut out sugar from their diet, they start to crave those sweet treats they used to indulge in. Some people just can’t handle it and give in to their cravings, while others search for low-carb or sugar-free substitutes instead. Lately, I’ve been getting a lot of questions around this topic of sugar substitutes. Questions like, “Which sugar substitutes are best?”, “Which ones should be avoided?”, and “How will these affect my running performance?” These are all great questions, so in this episode of the podcast, I decided to put together the ultimate guide to sugar substitutes. I’ll share the science behind the most commonly-used sugar-free sweeteners, offer guidance on which ones to use and which to avoid, and share my thoughts on whether these will help or hinder your running game. Eliminating Self-Sabotage for Good Just in time for the holidays…November is self-sabotage month over in the Running Lean Coaching Group! All throughout November, we’re going to learn what self-sabotage is, what causes it, how it impacts your life, how to stop it from getting out of hand, and how to eliminate it for good. You’ll learn… What self-sabotage is and what it isn’t How self-sabotage might be impacting your life How to stop repeating self-sabotaging patterns from your past How to change self-sabotaging thoughts and feelings before they get out of hand How to radically change your mindset so you can eliminate self-sabotage forever If you’re ready to be DONE with all your self-sabotaging behavior, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 96. The Ultimate Guide to Sugar Substitutes appeared first on Running Lean with Patrick McGilvray.

One of the hardest things about losing weight is feeling like no one is supporting you in your weight loss journey. Not only do you feel a lack of support, but you feel like the people closest to you are actually going out of their way to make it harder for you to stay on track. Why is this? Why do we feel unsupported when we decide to make these big changes in our diet? How do we get through this? How can we get the support that we need to be successful with being healthy, and with this new way of life? I’ve been getting these questions a LOT lately, so in this episode of the podcast, I’ve got some helpful tips for getting your family’s support with your weight loss plan. Building Strength and Flexibility for Runners October is Strength and Flexibility month over in the Running Lean Coaching Group! All during the month of October, we’re going to focus on how you can build strength and improve your flexibility so you can become a more powerful runner and remain injury-free! You’ll learn… The right way to do strength training as a runner How getting stronger is the most important thing you can do to improve your overall health How building muscle helps you burn more fat and lose more weight How to improve your flexibility through exercises like static stretching, foam rolling, and yoga Dynamic exercises you can do daily and as part of your pre-run warmup to help you stay injury-free If you’re ready to stop getting injured and start getting stronger, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 95. Getting Your Family’s Support with Your Weight Loss Plan appeared first on Running Lean with Patrick McGilvray.

There’s a lot of chatter out there in the world about which diet is best. You see this play out on social media where proponents of one diet will bash another diet, and then proponents of THAT diet will bash the other, and on and on it goes. With all of this conflicting information, it’s really difficult to make an informed decision about which diet is best. How do you know which one is right for you? What happens if you’re wrong? In this episode of the podcast, I’ve decided to make things a little bit easier for you. I’m going to explain why there’s so much conflict around which diet is best and offer up some actionable tips on how to make the right choices to help you reach your health and fitness goals. Building Strength and Flexibility for Runners October is Strength and Flexibility month over in the Running Lean Coaching Group! All during the month of October, we’re going to focus on how you can build strength and improve your flexibility so you can become a more powerful runner and remain injury-free! You’ll learn… The right way to do strength training as a runner How getting stronger is the most important thing you can do to improve your overall health How building muscle helps you burn more fat and lose more weight How to improve your flexibility through exercises like static stretching, foam rolling, and yoga Dynamic exercises you can do daily and as part of your pre-run warmup to help you stay injury-free If you’re ready to stop getting injured and start getting stronger, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 94. Which Diet Is Best? appeared first on Running Lean with Patrick McGilvray.

I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “natural weight” is. Several people have been asking me about this lately so I thought it would be a good idea to dig into this topic here on the podcast today. Losing weight is a very personal thing, and there’s no one right way to do it. Lots of different things work for different people. The same goes for what your natural weight should be – it’s a very personal thing. And yet, lots of people have lots of opinions about what YOUR natural weight should be. In this episode, I’m going to talk about some of the standards we use to determine ideal weight, and why they don’t work for everyone, what “natural weight” means, and how to tell when you’re at your natural weight. Building Strength and Flexibility for Runners October is Strength and Flexibility month over in the Running Lean Coaching Group! All during the month of October, we’re going to focus on how you can build strength and improve your flexibility so you can become a more powerful runner and remain injury-free! You’ll learn… The right way to do strength training as a runner How getting stronger is the most important thing you can do to improve your overall health How building muscle helps you burn more fat and lose more weight How to improve your flexibility through exercises like static stretching, foam rolling, and yoga Dynamic exercises you can do daily and as part of your pre-run warmup to help you stay injury-free If you’re ready to stop getting injured and start getting stronger, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 93. How to Tell When You’re at Your Natural Weight appeared first on Running Lean with Patrick McGilvray.

Some of the most asked questions in the Running Lean Community on Facebook are about running-related injuries. Runners just seem to get injured pretty often. In fact, more than half of all recreational runners experience an injury at some point. Why is this? Why do runners get injured so often? What are the most common injuries that runners experience? How do we treat these injuries, and how can we prevent getting injured in the first place? In this episode of the podcast, I brought in a very special guest to help answer these questions. Brodie Sharpe is an experienced physiotherapist and host of the popular The Run Smarter Podcast and today, he’s talking all about preventing and treating running injuries. Connect with Brodie: The Run Smarter Podcast: https://playpodca.st/runsmarter The Run Smarter Series website: https://www.runsmarter.online Building Strength and Flexibility for Runners October is Strength and Flexibility month over in the Running Lean Coaching Group! All during the month of October, we’re going to focus on how you can build strength and improve your flexibility so you can become a more powerful runner and remain injury-free! You’ll learn… The right way to do strength training as a runner How getting stronger is the most important thing you can do to improve your overall health How building muscle helps you burn more fat and lose more weight How to improve your flexibility through exercises like static stretching, foam rolling, and yoga Dynamic exercises you can do daily and as part of your pre-run warmup to help you stay injury-free If you’re ready to stop getting injured and start getting stronger, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 92. Preventing and Treating Running Injuries with Brodie Sharpe appeared first on Running Lean with Patrick McGilvray.

One of the most important principles that I teach here on the podcast, and work on with my clients is the principle of becoming the best, healthiest, most badass version of yourself. This is not meant to imply that there’s anything wrong with who you are right now, it just means that you have the desire to become more. It means that who you are right now is not the finish line, that you’re not done learning and growing and evolving. In this episode, I’m going to show you how, more than anything else, your habits are responsible for who you have become up to this point in your life. And if you to change who you become in the future, it requires breaking the habit of being you. Strap in for this one because it’s going to challenge you to think about yourself in a whole new way. Building Strength and Flexibility for Runners October is Strength and Flexibility month over in the Running Lean Coaching Group! All during the month of October, we’re going to focus on how you can build strength and improve your flexibility so you can become a more powerful runner and remain injury-free! You’ll learn… The right way to do strength training as a runner How getting stronger is the most important thing you can do to improve your overall health How building muscle helps you burn more fat and lose more weight How to improve your flexibility through exercises like static stretching, foam rolling, and yoga Dynamic exercises you can do daily and as part of your pre-run warmup to help you stay injury-free If you’re ready to stop getting injured and start getting stronger, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 91. Breaking the Habit of Being You appeared first on Running Lean with Patrick McGilvray.

When you set out to achieve a big goal, you have to change what you’re doing, right? You have to start doing different things because if you just kept doing the same things, you’d just have the same results you have now. For example, if your goal is to lose weight, then you should probably change what you’re eating. That’s great, and we all know this, but what else could you change? What other factors are affecting your weight loss results? One of the biggest factors affecting your ability to achieve your goals is your environment. And your environment is more than just the physical space around you at this moment, it’s all the information that’s constantly streaming into your brain. Is this information helping you to feel better and achieve your goals, or is it making it next to impossible for you to make any progress? In this episode of the podcast, I have a bunch of practical tips for hacking your environment to create better results toward all of your goals. As mentioned in this episode… Books: Meditations by Marcus Aurelius The Obesity Code by Dr. Jason Fung Mindful Running by Mackenzie Havey The Big Fat Surprise by Nina Teicholz The Subtle Art of Not Giving a F*ck by Mark Manson Podcasts: Impact Theory with Tom Bilyeu Radiolab Human Performance Outliers with Zach Bitter The Diet Doctor Podcast with Dr. Bret Scher TV series: Ted Lasso Documentaries: That Sugar Film Free solo The Barkley Marathons Desert Runners Kilian Jornet: Path to Everest Accounts to follow on Instagram: Jocko Willink David Goggins Zach Bitter Dr. James DiNicolantonio Michelle Hurn 4 Weeks to Fat-Adapted Running The month of September is all about fat-adapted running over in the Running Lean Coaching Group! All throughout the month of September, we’re going to get fat-adapted together! You’ll learn… Exactly how to become a fat-adapted runner, step-by-step Which foods to eat, which you should avoid The kinds of carbs you should focus on, and which you should definitely stay away from How to get through the tough transition period without losing your mind Most importantly, the mindset required to make it last for life! If you’re ready to become a lean, fat-burning running machine, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 90. Hacking Your Environment to Create Better Results appeared first on Running Lean with Patrick McGilvray.

On Sunday afternoons, I do live training and coaching sessions over in the Running Lean Community of Facebook. This past week I brought on a special guest – Kelly French – for a fun and informative conversation all about her experience becoming a fat-adapted runner. Kelly is an ultrarunner who came to me for help transitioning to the low-carb way of life. She made it through the tough transition period and went from being primarily a sugar burner to becoming a super-efficient fat-burning machine. Since adopting this approach, she’s run two ultramarathons with great success! She’s also become quite a bit leaner in the process and says she feels the best she’s felt in years. Kelly and I had a ton of fun working together, and she’s done an amazing job of sticking with the program, as you will see. I have no doubt you will get something out of this episode! 4 Weeks to Fat-Adapted Running The month of September is all about fat-adapted running over in the Running Lean Coaching Group! Starting Tuesday, September 7th, we’re going to get fat-adapted together! You’ll learn… Exactly how to become a fat-adapted runner, step-by-step Which foods to eat, which you should avoid The kinds of carbs you should focus on, and which you should definitely stay away from How to get through the tough transition period without losing your mind Most importantly, the mindset required to make it last for life! If you’re ready to become a lean, fat-burning running machine, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 89. Fat-Adapted Ultrarunning Success with Kelly French appeared first on Running Lean with Patrick McGilvray.

Your mindset is one of the most powerful tools you have at your disposal. Armed with the right mindset, there’s almost nothing you can’t accomplish! Whatever it is you want for yourself – to lose weight or run an ultramarathon – the right mindset will get you there. Mindset is not always positive though, the wrong mindset can keep you stuck, and keep you from realizing your true potential. If you can’t ever seem to make forward progress and you’re feeling like a failure, your mindset got you there too. Today on the podcast, I’m talking about two very distinct mindsets – the fixed mindset and the growth mindset – and why embracing the growth mindset is the key to accomplishing everything you want in your life. 4 Weeks to Fat-Adapted Running The month of September is all about fat-adapted running over in the Running Lean Coaching Group! Starting Tuesday, September 7th, we’re going to get fat-adapted together! You’ll learn… Exactly how to become a fat-adapted runner, step-by-step Which foods to eat, which you should avoid The kinds of carbs you should focus on, and which you should definitely stay away from How to get through the tough transition period without losing your mind Most importantly, the mindset required to make it last for life! If you’re ready to become a lean, fat-burning running machine, then you have to join the Running Lean Coaching Group! Click here to the Running Lean 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/apply 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 88. Embracing the Growth Mindset appeared first on Running Lean with Patrick McGilvray.

As a weight loss coach for runners, I work with a lot of people whose main goal is to lose weight. As a runner, they may have put on a few dozen pounds over the years and no matter how many more miles they run, they can’t seem to drop the pounds. They want badly to get back to their “natural weight”, so they come to me for help reaching that goal. This all makes perfect sense, right? But once we start working together, I let them in on a little secret…weight loss is not the goal! What? There’s something much bigger at play here, and a more important goal that you should be focused on. In this episode of the podcast, I explain why weight loss is not the goal and the one thing that you should be focused on instead. The Running Lean Coaching Group is now OPEN! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! Click here to the Running Lean 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/apply 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 87. Weight Loss Is Not the Goal appeared first on Running Lean with Patrick McGilvray.

It’s pretty common knowledge that if you have a faster metabolism – meaning you burn more calories while at rest – you will lose more weight. What most people don’t know is that there are many different ways to increase your metabolism other than just running an extra 100 miles every week. Exercise is great, but it pales in comparison to other methods of increasing your metabolism. So today on the podcast, I’m going to share 7 surprising ways to increase your metabolism so you can burn more calories, burn more fat, and become a lean running machine. The Running Lean Coaching Group is now OPEN! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! Click here to the Running Lean 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 86. 7 Surprising Ways to Increase Your Metabolism appeared first on Running Lean with Patrick McGilvray.

If you really want to create change in your life, you have to focus on changing your habits, right? I think we all get this concept, but most people don’t really understand how habits actually work. Most people just focus on trying to change the behavior and don’t focus on the things that are actually driving the behavior in the first place. In order to change a habit, you first have to understand how the habit is created in the first place. You have to go deeper and get to the root cause of the habit. Today on the podcast, I take you on a deep dive into understanding how habits really work so you can create the change you want in your life and make those changes last. The Running Lean Coaching Group is now OPEN! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! Click here to the Running Lean 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 85. Understanding How Habits Really Work appeared first on Running Lean with Patrick McGilvray.

Recently, I’ve been getting a lot of questions about how to fuel your runs as a low-carb runner. It might be because we’re back in marathon season and your runs are starting to get longer. I think it’s partly that, and also some fear around bonking when you get into those higher-mileage runs. I get it, I was also very skeptical about fueling without carb-loading and using gels because that’s just how I did things for the first 15 years or so of my running. It seemed to work…sort of…so how could there possibly be another way? Well, I’m here today to share my thoughts and my experience on this topic, and offer up several different fueling strategies for low-carb running. I’m hoping by the end of this episode, you feel less fearful and more confident about your low-carb approach to running. The Running Lean Monthly Coaching Group is now OPEN for enrollment! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! 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 84. Fueling Strategies for Low-Carb Running appeared first on Running Lean with Patrick McGilvray.

As we come to the end of the #DryJulyChallenge, I’d love to know how it went for you. How was your experience giving up alcohol for a month? What’s changed? Are you sleeping better? Do you have more energy? Are your workouts better? Do you just feel better overall? A lot of people are asking themselves…now what? Do I keep going? Whether or not you choose to continue abstaining from alcohol, I want to make one thing very clear: you don’t have to commit to never drinking again. I think a lot of people get stuck on this idea of you can either drink or not drink and there’s no middle ground. This is the all-or-nothing mentality and it can make changing a habit feel extremely daunting. So in this episode, I’m taking a deep dive into the all-or-nothing mentality and proposing what might be a more effective way to change a habit. BIG Announcement! The Running Lean Monthly Coaching Group is now OPEN for enrollment! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! 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 83. The All-or-Nothing Mentality appeared first on Running Lean with Patrick McGilvray.

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. BIG Announcement! The Running Lean Monthly Coaching Group is now OPEN for enrollment! Your monthly membership gets you: The self-paced, online Weight Loss Training Course for Runners Achieving the Impossible course – Create an Extraordinary Life by Going After Unrealistic Goals Weekly live coaching with Patrick to get personal guidance and feedback Support and encouragement from a community of like-minded runners Accountability to keep you on track and always moving toward your goals 24/7 access to all of the coaching call replays so you can catch anything you miss The most cost-effective way to get the results you want! 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.