In today's episode we kick off our micronutrient series, which contains short and sweet episodes teaching you what you need to know about micronutrients that runners most commonly struggle to get enough of, we talk about vitamin B12. Thank you InsideTracker for sponsoring today's episode. For 20% off your InsideTracker test, visit https://www.insidetracker.com/fitcookie . For 10% off third party tested supplements, visit my Fullscript page: https://us.fullscript.com/welcome/hsamuel...
May 06, 2022•24 min
In this episode I recap my FIRST Boston Marathon experience (my 7th overall marathon), which ended in a negative split, PR, and my fourth BQ. I hope you guys enjoy this episode as much as I enjoyed reliving the experience through recording it! For my outfit pieces from marathon day: https://liketk.it/3DejP To Join my Strong Runner Academy Group Coaching Program, visit here (next group kicks off last week of April 2022): https://www.fitcookienutrition.com/groupcoaching Thank you to COROS Global f...
Apr 19, 2022•1 hr 17 min•Season 2Ep. 10
In this episode I chat with Bess Mathisen DPT of Inertia PT in Abingdon, VA about all things pelvic floor. Our pelvic floor is so important in our every day function, and especially as runners. Resources mentioned in the show: Find a Pelvic Floor PT: https://pelvicrehab.com/ Find a Pelvic Floor PT: https://aptapelvichealth.org/ptlocator/?gclid=CjwKCAjwrfCRBhAXEiwAnkmKmb__LOKKY-H1OTj4kGD3ZQq2OAWkUe6JTEqsToCam-XmaeHdvw4I7xoCX4sQAvD_BwE Contact Bess: https://www.inertiaabingdon.com/ or email her at...
Apr 08, 2022•49 min•Season 2Ep. 9
In this episode, we chat all things CBD for athletes with gut health and sports dietitian, personal trainer, master of science and holistic cannabis practitioner, Erin Kenney. What are the benefits? How do you know you're getting a high quality product? How do you use it? Will I get high? Is it safe? Use code FITCOOKIE15 for 15% off your NutritionRewired CBD purchase here. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Inst...
Apr 01, 2022•50 min•Season 2Ep. 8
In this episode, I answer your questions on protein needs for runners, protein needs for the aging athlete, protein powders, and more. Protein powder processing video: https://www.youtube.com/watch?v=vBF2sndWtHo Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. ...
Mar 18, 2022•35 min•Season 2Ep. 7
In today's episode, I talk about my path to becoming a registered dietitian, what the difference is between dietitians and other nutrition advice givers, who we should be getting our nutrition advice from, and more! Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS P...
Mar 11, 2022•32 min•Season 2Ep. 6
In this episode I had the pleasure of chatting with Brodie Sharpe, who is a physio therapist, podcaster, and founder of the Run Smarter Series. We discuss a common nagging runner injury in today's episode, proximal hamstring tendinopathy, and how Brodie recommends runners go about recovering from this injury. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e342...
Mar 04, 2022•1 hr 3 min•Season 2Ep. 5
In this episode, I chatted with Sara Gross about women's performance and the history of women in sport. Sara is the CEO of Feisty Media, a former professional triathlete and Ironman World Champ, PhD in women's history, and advocate for women in sport. To learn more about the Women's Performance Summit, visit: https://www.womensperformance.com/ Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit http...
Feb 18, 2022•54 min•Season 2Ep. 4
In this episode of the podcast, we chat about running on the treadmill: the pros, the cons, tips to get through it mentally and physically, and cross training. For all cold weather gear mentions, visit: LTK app Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. M...
Feb 04, 2022•26 min•Season 2Ep. 3
In this episode, we discuss all my gear and strategy recommendations and tips to get you through training in the winter season! For all cold weather gear mentions, visit: LTK app Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch...
Jan 21, 2022•59 min•Season 2Ep. 2
In this episode, we dive into goal setting for success, habit change, and thinking long term. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout). To enroll in my Strong Run...
Jan 07, 2022•32 min•Season 2Ep. 1
In this episode, I had the pleasure of interviewing Seth Baird. Seth is a lifelong athlete turned runner. He came to running later in life after a back injury left him unable to pursue bodybuilding, a sport he picked up following graduation from college. Now in his mid-30s, Seth is once again faced with a potentially life-altering ailment that may threaten his ability to run and often leaves him in significant pain daily. Fortunately, he has made many wonderful connections in the running communi...
Dec 24, 2021•57 min•Season 1Ep. 39
In today's episode, we discuss how to navigate maintaining a positive body image and relationship with food around the holidays. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at ch...
Dec 10, 2021•34 min•Season 1Ep. 38
In this episode of the podcast, we chat about off season nutrition and training tips. If you are wondering what you should be focusing on during the off season, how you should adjust your nutrition, how much strength training you should do, and how you can keep improving as an athlete and runners- tune in! Thank you, InsideTracker, for sponsoring today's episode! For blood work during the off season or to give the gift of health this holiday season and receive 25% off the entire store and/or $20...
Nov 26, 2021•33 min•Season 1Ep. 37
Grayson Murphy is on the show in this episode! Grayson is a pro runner, entrepreneur, civil engineer, and so much more. She is a 2x US Mountain Running Champ and 1x Mountain Running World Champ, and also runs steeplechase (including a 6th place finish at the US Olympic Trials in 2021), cross country, on the track, and on the roads! To say Grayson is a well rounded runner is an understatement, and she is just getting started. Thank you to COROS Global for sponsoring today's episode! To become par...
Nov 12, 2021•55 min•Season 1Ep. 36
In this episode, we chat with Elisabeth Scott, founder of Running Explained about what to do when your training cycle doesn't go to plan or as smoothly as you were hoping. Elisabeth is an avid runner, running coach, answer seeker, and founder of Running Explained. She is on a mission to turn everyone into educated, smarter, FASTER runners. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://...
Oct 29, 2021•59 min•Season 1Ep. 35
In this episode I recap the Wineglass Marathon, where I ran my latest PR in the marathon (3:27:58) despite having a tough day. I wanted to recap this to draw light on how not all training cycles are perfect, what to do if your goals go out the window, running a marathon on the worst day of your period, adjusting nutrition and expectations on the course, and more. Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and ...
Oct 22, 2021•59 min•Season 1Ep. 34
In this episode we chat all things post race. What to do when you crush your goal, what to do if you don't, how to adjust your nutrition, and what to do next! Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com To purchase my Runner Roadmap Course, visit https://www.fitcookienutrition.com/roadmap and use code PODCAST for 10% off at checkout....
Oct 15, 2021•22 min•Season 1Ep. 33
In this episode, we will answer listener Q&As on all things logistical for your next goal race. Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com To purchase my Runner Roadmap Course, visit https://www.fitcookienutrition.com/roadmap and use code PODCASTfor 10% off at checkout....
Oct 01, 2021•37 min•Season 1Ep. 32
In this episode we cover nutrition considerations as you taper for your next goal half or full marathon. Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com To purchase my Runner Roadmap Course, visit https://www.holleyfuelednutrition.com/roadmap and use code PODCASTfor 10% off at checkout.
Sep 24, 2021•27 min•Season 1Ep. 31
In today's episode, we chat all things yoga for runners with Dr. Theresa DeLorenzo. Dr. DeLorenzo has been a Registered Dietitian (RD) since 2001. She received her Bachelor in Science in Food Science and Dietetics from the University of Rhode Island and her Master of Science and Doctorate of Clinical Nutrition from the University of Medicine and Dentistry of New Jersey. As owner and founder of Nutrition for Optimal Performance, Dr. DeLorenzo works with athletes to help them to make sure they are...
Sep 17, 2021•39 min•Season 1Ep. 29
In today's episode we chat all things gear related for your running goals. Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com
Sep 17, 2021•34 min•Season 1Ep. 30
In today's episode, I have the honor of chatting with Jackson Long about all things underfueling, RED-S, low energy availability, and plant based nutrition for endurance athletes. Jackson Long, MS is a SENr -accredited sports nutritionist, mountain athlete, and coach for junior athletes in Sun Valley, Idaho. He specializes in helping cyclists, runners, and skiers thrive on plant-based diets. To learn more, visit intheflownutrition.com or check out his podcast, In The Flow . To apply to the waitl...
Sep 03, 2021•1 hr 7 min•Season 1Ep. 28
In this episode of the Fit Cookie Crumbles series, we chat all things strength training for runners. You'll understand how strength training may benefit you as a runner, when to include it in your training and how, and some of my favorite exercises! Note that this podcast is meant for educational purposes only and does not constitute or replace medical or individualized advice from a professional. For a limited time, use code PODCAST at checkout to save 10% on my Runner Roadmap Course . For more...
Aug 20, 2021•33 min•Season 2Ep. 1
On this episode, I have the honor of chatting with dietitian legend, Evelyn Tribole (@evelyntribole on Instagram). Evelyn is one of the co-authors of best-selling book, Intuitive Eating, and her body of work and continuing efforts as a key player in the field of dietetics has made an impact on so many lives, including my own. Evelyn is also an avid athlete, runner, surfer, and so much more. She discusses her background in running in the episode, such as her experience running in the first ever w...
Aug 06, 2021•52 min•Season 1Ep. 27
In today's episode we chat all things rest days for runners- why they should be included in your training, if you can do light activity on your rest days, and how rest should be incorporated into larger training cycles. For more info on my Strong Runner Academy small group coaching program, visit https://www.fitcookienutrition.com (next group kicks off in August 2021) Thank you to COROS Global for sponsoring today's episode. To become part of the COROS community, follow @COROSGlobal on Instagram...
Jul 23, 2021•19 min•Season 1Ep. 25
In this episode, I have the pleasure of chatting with Dr. Clay Sankey, who is a doctor of chiropractic medicine at his private practice TruMotion Therapy in Charlotte, NC. Clay is also an avid runner and cyclist, dad of two, and husband. In this episode, we talk about the role of a chiropractor for runners, how to not get injured, what to do if you feel an injury coming on, and all things strength training. Thank you to COROS Global for sponsoring this episode! To be a part of the COROS communit...
Jul 09, 2021•1 hr 3 min•Season 1Ep. 24
In this mini episode of the Fit Cookie Crumbles series, we chat about plant based nutrition in runners- some considerations, if it's appropriate for runners, and how to optimize your health and performance! To register for my FREE Fueling on the Run Training on 6/30/21 at 8pm ET (or to be sent the replay!) visit this link . Thanks to InsideTracker for sponsoring today's episode! To save 25% on your next order with InsideTacker, visit https://www.insidetracker.com/fitcookie Follow me on Instagram...
Jun 25, 2021•26 min•Season 1Ep. 23
On today's episode we chat with Sarah Canney. Sarah is a snow shoe runner, a trail and road runner, a self proclaimed "runpreneur," mom, wife, and so much more. She is the founder of Rise.Run.Retreat and enjoys connecting with others through the running community. We chat all things runpreneurship, including her recent decision to leave social media, her journey with running that includes recovery from 2 eating disorders, a lot of miles, and even a bronze medal at the Snow Shoe Running World Cha...
Jun 11, 2021•50 min•Season 1Ep. 22
In today's mini episode we cover long run fueling for all your half, full, and ultra marathon training needs! Thank you to InsideTracker for sponsoring today's episode! For a limited time, Fit Cookie Nutrition subscribers get 25% off the entire InsideTracker store at www.insidetracker.com/fitcookie . To apply to work with me 1:1, visit www.fitcookienutrition.com and set up your free discovery call!...
May 28, 2021•20 min•Season 1Ep. 21
