Let's Run Fit with BLit

Key Takeaways: Importance of Sleep for Runners Discover why sleep is a crucial element for every runner's performance and overall health. Learn how lack of sleep can sabotage your running goals and long-term wellness. Optimal Amount of Sleep Understand how much sleep you really need to maximize your running potential. Explore the individual differences in sleep requirements and how to find your sweet spot. The Science of Sleep Recovery Uncover the fascinating recovery processes that occur during sleep, from muscle repair to cognitive restoration. Learn about the roles of NREM and REM sleep in physical and mental recovery. Strategies for Better Sleep Get practical tips on establishing a consistent sleep schedule. Create a sleep-friendly environment with actionable steps. Discover relaxation techniques and pre-bedtime routines that promote restful sleep. Debunking Common Sleep Myths Separate fact from fiction by debunking prevalent sleep myths that might be affecting your rest. Learn the truth about sleep debt, the impact of late-night screen time, and more. Sleep, Nutrition, and Recovery Interplay Explore how sleep, nutrition, and recovery are interconnected. Learn about the foods and dietary habits that support better sleep and recovery. Understand how prioritizing sleep can help regulate hunger hormones and improve your diet. Whether you're a seasoned runner or just starting your fitness journey, understanding the power of sleep can significantly boost your performance and well-being. This episode is packed with research-backed insights, practical advice, and actionable tips to help you optimize your sleep and, in turn, enhance your running experience. Tune in to learn how to harness the full potential of sleep to run stronger, recover faster, and achieve your health and fitness goals. Join the conversation and share your sleep tips and experiences on our social media channels: Instagram: @LetsRunFit Twitter: @LetsRunFitPodcast Facebook: Let's Run Fit Community Don't forget to subscribe, rate, and review our podcast on your favorite platform to stay updated on the latest episodes and insights. Listen now to unlock the secrets of sleep for runners! Why You Should Listen:

In this episode of "Let's Run Fit with B. Lit," we explore what to do when life gets in the way of your running or fitness plan. Whether it's a missed speed workout, an unplanned rest day, or even a full week off due to illness or commitments, this episode covers everything you need to know to bounce back stronger and keep moving towards your goals. Handling Missed Speed Workouts: Discover why missing a speed workout isn’t the end of the world and how to effectively use this time for recovery and muscle rejuvenation. Returning After a Week-Long Break: Learn the best practices for easing back into your training routine after a week off, ensuring you avoid injury and rebuild your fitness steadily. The Resilience of the Human Body: Understand the concept of muscle memory and how your body retains fitness adaptations, helping you maintain progress despite occasional setbacks. Trusting the Process: Embrace the journey of fitness with patience and trust, knowing that consistency over time is more crucial than perfection in every workout. If you’re new to running or fitness and struggle with maintaining motivation when things don’t go as planned, this episode is a must-listen. We offer practical advice, motivation, and scientific insights to help you stay on track and achieve your physical and mental health goals. Missing a workout can be seen as a rest day in disguise, beneficial for recovery. Gradually reintroducing exercise after a break helps prevent injuries and promotes sustainable progress. Trust in the resilience of your body and the cumulative effects of consistent training. Join B. Lit as we delve into these important topics and more, helping you navigate the ups and downs of your fitness journey with confidence and resilience. Episode Highlights:Why Listen?Key Takeaways: Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Let's Run Fit with B. Lit - Best Workouts When You’re Short on Time Welcome to a new episode of Let's Run Fit with B. Lit! In this episode, we're diving into the world of time-efficient workouts perfect for those with busy schedules. Whether you're just starting your fitness journey or need a boost in motivation, we've got you covered with the best quick workouts that pack a punch. The Power of Micro Workouts: Discover how to fit in short bursts of exercise throughout your day, like doing wall sits while brushing your teeth or calf raises while washing dishes. Learn how these small efforts add up to big results. Tabata Training: Explore the benefits of this high-intensity interval training (HIIT) method that can be completed in just four minutes. We'll guide you through different Tabata exercises to maximize your fitness in minimal time. HIIT Circuit Training: Get introduced to circuit training that combines strength and cardio exercises with minimal rest. Perfect for those looking to challenge their whole body in a short period. Cardio Blast Workouts: Energize your routine with quick cardio exercises like jump rope intervals, treadmill sprints, and dance cardio. These workouts are designed to get your heart pumping and calories burning fast. Mindfulness and Movement: Learn the importance of incorporating mindfulness into your workouts to enhance both your physical and mental well-being. Discover techniques to stay present and grateful during your fitness journey. Quick workouts Time-efficient exercises Micro workouts Tabata training HIIT circuit training Cardio blast Mindfulness in fitness Fitness motivation Busy schedule workouts Join B. Lit as we explore these effective and fun workouts that fit seamlessly into your busy life. Tune in and transform your approach to fitness with strategies that make every minute count! Don't forget to subscribe, leave a review, and share your progress with us on social media. Stay fit, stay healthy, and keep running! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Episode Summary: Are you too reliant on your running watch? In this enlightening episode of "Let's Run Fit with B. Lit," we explore the liberating world of watch-free running. Discover the benefits of tuning into your body and the present moment, free from constant watch-checking. Perfect for beginners and seasoned runners alike, this episode offers practical tips to balance data-driven insights with intuitive running. Key Topics Covered: The Watch Conundrum: Understand the psychological impact of watch dependency and learn alternative ways to measure progress and stay motivated. Embracing the Freedom: Dive into the benefits of watch-free running, including mindfulness and enhanced mental well-being. Listening to Your Body: Develop body awareness and distinguish between discomfort and pain to optimize your running experience. The Role of Intuition: Harness the power of visualization and mindful breathing to tap into your inner guidance system. Connecting with the Joy of Running: Rediscover the inherent joy and mental health benefits of running without external distractions. Balancing Stats and Intuition: Learn practical strategies for integrating watch usage mindfully to find a harmonious balance. Practical Tips for Watch-Free Running: Equip yourself with actionable tips to transition into watch-free running and fully immerse in the experience. Why Listen? This episode is designed for anyone starting their fitness journey or struggling with motivation. By letting go of watch dependency, you can enhance your physical and mental health, find joy in running, and achieve your wellness goals more holistically. Tune In and Transform Your Running Experience! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome back to Let's Run Fit with B. Lit! In this episode, we dive deep into the exhilarating world of beach running. Whether you're a beginner or a seasoned runner, beach running offers a unique challenge and a refreshing change of scenery. Join B. Lit as we explore essential tips, techniques, and safety considerations for running on sandy shores. The Basics of Beach Running Understanding the differences between running on sand and pavement. Adjusting your pace and expectations for beach runs. The benefits of sand running and how it challenges your muscles. Mastering Your Technique Proper foot strike and stride length for sandy terrains. Engaging your core and maintaining balance. Tips on posture and arm movement to enhance stability and efficiency. Safety First: Sun, Surf, and Self-Care Protecting your skin with sunscreen and staying hydrated. Navigating potential hazards like jellyfish and extreme weather. Understanding tides and choosing the best time for your runs. Footwear and Barefoot Bliss Pros and cons of running shoes vs. barefoot running. Choosing the right shoes for beach running. Transitioning to barefoot running safely and effectively. Training Strategies for Beach Running Incorporating interval training and hill workouts. Strength training to complement your beach runs. Cross-training for overall fitness and injury prevention. Final Tips and Inspiration Embracing the joy and adventure of beach running. Connecting with the beach running community. Setting goals and celebrating your progress. Beach running offers a full-body workout and unique challenges that can enhance your fitness journey. Proper technique, safety measures, and the right footwear are crucial for a successful beach running experience. Embrace the natural beauty and invigorating environment of the beach to stay motivated and inspired. Join B. Lit as we guide you through the ins and outs of beach running, helping you to harness the power of the sand and surf for your fitness and wellness goals. Whether you're looking to improve your endurance, build strength, or simply enjoy the scenic views, this episode has something for everyone. Don't miss out on this ultimate guide to beach running! Episode Highlights:Key Takeaways:Tune In: Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Episode Description: Welcome to another exciting episode of Let's Run Fit with B. Lit! 🎧 This week, we dive into the essential fitness lingo every runner should know. Whether you're a beginner or looking to refine your understanding, this episode will equip you with the vocabulary to enhance your running journey. We'll cover 20 crucial running terms, from pace and cadence to VO2 max and fartlek. Understanding these concepts will help you set realistic goals, optimize your training, and avoid common pitfalls. Plus, you'll be able to engage more confidently with the running community, both online and in person. Key Terms Covered: Pace: Learn how to measure and utilize your running speed. Cadence: Discover the rhythm of running and its impact on efficiency. VO2 Max: Understand this key indicator of cardiovascular fitness. Anaerobic Threshold: Grasp the concept of pushing your limits safely. Fartlek: Spice up your training with this fun and effective technique. Interval Training: Master the art of high-intensity bursts and recovery. Hill Repeats: Build strength and endurance with uphill training. Plyometrics: Incorporate explosive movements for power and agility. Core Strength: Strengthen your core for better stability and performance. Cross-Training: Diversify your workouts to prevent injuries. Foam Rolling: Use this self-massage technique for muscle recovery. Dynamic Stretching: Warm up effectively with these movements. Pronation: Understand foot mechanics to choose the right footwear. Active Recovery: Learn how to recover while staying active. SMART Goals: Set clear, achievable goals for your running journey. Mindfulness: Enhance your runs with focused, present awareness. Tapering: Optimize performance by reducing training before a race. Gait Analysis: Improve your running form through professional assessment. Scraping: Using your hands or a tool to help push out build up in your muscles and promote recovery. Goal Setting and Mindset: Cultivate a positive, goal-oriented mindset. Why Listen? Empower Yourself: Gain the knowledge to take control of your running journey. Boost Confidence: Speak the language of running fluently and engage with the community. Enhance Performance: Apply these terms to improve your training and achieve your goals. Stay Motivated: Discover new ways to stay inspired and enjoy the process. Tune In! Join B. Lit as we decode the running world's language, making it accessible and exciting for all. Let's make running not just a physical activity but a journey of growth and empowerment. Hit play and let's get started! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Description: Welcome to another exciting episode of Let's Run Fit with B. Lit! In this episode, we explore the joys and challenges of running with your dog. Whether you're a seasoned runner or just starting your fitness journey, incorporating your canine companion into your workouts can add motivation and fun. However, it's crucial to prioritize safety for both you and your furry friend. In This Episode, You’ll Learn: How to gradually build your dog's endurance for running The benefits of using hands-free leashes and belts Tips for keeping both you and your dog hydrated during runs The importance of staying organized with the right running gear How to read your dog's cues and adjust your pace accordingly Safety measures to consider for a positive running experience Join B. Lit as we leash up and lace up for a running adventure that strengthens the bond between you and your dog while keeping you both healthy and happy. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Description: Welcome back to Let's Run Fit with B. Lit! In this exciting premiere of Season 2, launching on June 15th at midnight, we're diving into the essentials of starting and sustaining your fitness journey. Whether you're struggling with motivation, finding time to work out, or understanding what's holding you back, this episode is packed with tips and insights to help you overcome obstacles and achieve your fitness goals. In This Episode, You’ll Learn: How to stay motivated and make time for workouts Key strategies to understand and overcome personal barriers Practical tips to propel you toward your physical and mental health goals Join B. Lit as we embark on this fitness journey together, providing the support and guidance you need to succeed. Tune in at midnight on June 15th and let's get fit together! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Get ready to lace up and run with another invigorating episode of Let's Run Fit with B. Lit! In this edition, we are thrilled to welcome the incredible Barb Higgins to our show. Join us on 'A Thousand Tiny Steps,' as Barb shares her extraordinary journey from severe asthmatic to breaking the 5-minute mile. Uncover the secrets of her success, from mindset shifts to achieving audacious goals, and discover the profound emotional healing that running can bring. Whether you're a seasoned runner or just starting out, this episode is filled with actionable insights to propel you forward. Tune in for a dose of inspiration and don't forget to check out Barb's podcast, 'A Thousand Tiny Steps,' for more incredible stories of triumph and transformation. Let's hit the pavement together and run with purpose! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, we delve into the essential topic of knee injury and pain prevention, focusing on runners and athletes. As a fitness enthusiast who faced the challenges of a knee injury, your host B. Lit brings you expert advice and valuable insights from Janis, a highly regarded movement specialist. Discover the root causes of common knee injuries in runners and athletes, and learn how to identify and address muscle imbalances and poor movement mechanics. Janis shares her comprehensive approach to knee injury prevention, including effective warm-up routines, strength training exercises, and biomechanical corrections. Explore rehabilitation strategies and effective pain management techniques for those who have experienced knee injuries. Plus, dive into the impact of lifestyle factors like nutrition, sleep, and footwear choices on knee health. If you're passionate about staying injury-free while pursuing your fitness goals, this episode is a must-listen. Tune in now to equip yourself with the knowledge and tools to safeguard your knees and enhance your athletic performance. Let's lace up and run towards a healthier, pain-free future together Janis Contact Information: Website: mybodycouture.com Facebook: Facebook.com/mybodycouture Instagram: Instagram.com/mybodycouture Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome to Let's Run Fit with B. Lit! In this episode, host B. Lit delves into the age-old debate of Consistency versus Intensity in running training. As we lace up our shoes and hit the pavement, B. Lit explores the delicate balance needed for optimal performance on the track and in life. **Key Takeaways:** 1. *The Running Dilemma:* Uncover the challenges of choosing between consistency and intensity in your running regimen. 2. *Foundation of Success:* Learn why consistency is the cornerstone of long-term achievement in your running journey. 3. *Intensity Insights:* Discover the strategic role intensity plays in breaking plateaus, improving speed, and achieving peak performance. 4. *Balancing Act:* Find out how to strike the perfect equilibrium between consistent daily efforts and well-placed intensity sessions. 5. *Practical Tips:* B. Lit provides actionable tips for both novice and seasoned runners, ensuring everyone finds their optimal balance. **Tune in to Learn:** - The importance of setting realistic running goals. - How to establish a sustainable running routine that becomes a non-negotiable part of your daily life. - The gradual approach to increasing workload for long-term progress. - Strategically integrating intensity workouts into your training plan for maximum impact. Join B. Lit on this three-hour journey of enlightenment, motivation, and practical insights that will transform your running game. Whether you're a beginner or a seasoned pro, this episode will equip you with the knowledge to elevate your running experience and achieve your fitness goals. **Listen now and take the first step toward a stronger, fitter, and more consistent running future.** 🏃‍♂️🎧✨ Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome back to Let's Run Fit with B. Lit! In this episode, we delve into the world of goal setting, tailored specifically for fitness beginners. Our expert guest, Stephanie, shares practical strategies to help you overcome challenges, stay motivated, and achieve your physical and mental health goals. Are you struggling with finding time for workouts, staying motivated, or understanding your body's limits? Fear not! Stephanie's invaluable insights will guide you through these obstacles, empowering you to set achievable goals that lead to remarkable progress on your fitness journey. Join us as we explore the art of setting realistic goals and avoiding overwhelm. Stephanie's expertise will ignite your motivation and set you on the path to success. Don't miss out on this empowering episode! Lace up those sneakers and get ready to take charge of your fitness goals. Let's Run Fit with B. Lit is here to support you every step of the way! Key Topics: Goal setting strategies for fitness beginners Overcoming challenges in the fitness journey Staying motivated and finding time for workouts Understanding your body's limitations Empowering tips for setting achievable goals Making remarkable progress in your fitness journey Episode Resources: @stephaniesnyderphd Remember to subscribe and leave us a review on your favorite podcast platform. Your feedback is essential to helping us bring you more valuable content! Thank you for tuning in to Let's Run Fit with B. Lit. Keep running towards your goals, and we'll see you in the next episode! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome to another empowering episode of Let's Run Fit with B. Lit.! In this edition, host B. Lit. takes you on a journey into the heart of performance fueling, unraveling the mysteries behind under fueling and its impact on your running goals. 🔥 **Episode Highlights:** - **Understand the Power of Fueling:** B. Lit. breaks down the crucial relationship between proper nutrition and peak performance. Discover how the right fuel can unlock your running potential. - **Balancing Weight Loss and Performance:** Delve into the delicate balance between shedding pounds and fueling for success. Learn when a caloric deficit is beneficial and when it may hinder your marathon and personal record aspirations. - **Consequences of Under Fueling:** Explore the potential pitfalls of consistent under fueling. From early fatigue to hindered recovery, B. Lit. sheds light on the risks that may compromise your running journey. - **Fueling Strategies for Success:** Gain insights into practical fueling strategies to optimize your training. Whether you're a beginner or a seasoned runner, find out how to tailor your nutrition to your unique needs. - **Empower Your Running Journey:** This episode isn't just about running; it's about unleashing your potential. B. Lit. provides actionable tips to fuel your passion and propel yourself towards greatness. 🎧 **Tune In and Ignite Your Potential:** Don't miss out on this essential discussion for runners at every level. Tune in to Let's Run Fit with B. Lit. to gain the knowledge you need to fuel your way to success. 🚀 **Subscribe and Share:** If you're ready to elevate your running game, hit that subscribe button now. Share this episode with fellow runners and let's build a community of empowered, informed athletes. Fuel your curiosity and your runs. Join us on Let's Run Fit with B. Lit. and take that stride towards your best self! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this incredibly inspiring episode of "Let's Run Fit with B. Lit," get ready to be blown away as we welcome a very special guest, the incredible Deanna! Not only is she a passionate runner, but she's also the brilliant mind behind the immensely popular podcast, "Fitness and Sushi." Deanna has conquered countless miles, but what truly sets her apart is the profound wisdom she has gained on the dynamic relationship between food, fitness, and personal growth. Prepare to be captivated as Deanna takes us on her transformative journey, where running became the catalyst for positive change in her life. Picture this: a half marathon where all the stars aligned, imparting deep and profound lessons about life, the universe, and everything in between. From the powerful metaphor of "not looking back" to the art of conserving energy in both running and life itself, Deanna's story will inspire beginners and ignite the spark within them to embark on their own running and fitness journey. But that's not all—Deanna goes above and beyond by emphasizing the critical importance of nurturing a healthy relationship with exercise, body image, and, of course, food. As a renowned coach, she has touched the lives of countless individuals, guiding them to transform their bodies and minds through the power of a positive mindset and the celebration of their unique selves. Now, hold on to your sneakers, because we have something truly special for you. To learn even more from Deanna and discover how to develop a beautifully harmonious relationship with food, we invite you to visit www.builtdaily.com/runfit. Prepare to dive into a treasure trove of invaluable resources, including an eye-opening video that delves into the profound significance of your relationship with food. Plus, you'll even have the opportunity to book a personal call with Deanna herself, so she can determine if her coaching is the missing piece to ignite the transformative change you've been seeking. So, get ready to strap on your running shoes, clear your mind, and tune in to this absolutely electrifying episode of "Let's Run Fit with B. Lit." Brace yourself for an extraordinary journey that will leave you with powerful insights, unlock the boundless potential within you, and set you on the path to conquering every challenge that comes your way in running, fitness, and life itself. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

🏃‍♀️ Explore the delicate balance of running and wellness in this episode of Let's Run Fit with B. Lit. As flu and cold season hits, many of us grapple with the question: Should I run or rest? Join host B. Lit as we dive into the "above the shoulder rule," deciphering when it's safe to lace up those running shoes and when it's time to prioritize rest for overall health. In this episode: 🤧 Decoding the 'Above the Shoulder Rule': Learn the nuances of the guideline that helps you decide whether to power through your run or take a step back when facing mild cold or flu symptoms. 🏋️‍♀️ Adjusting Training Intensity: Understand the importance of modifying your workouts during sickness and discover how easy runs and brisk walks can support your body's healing process. 💪 Mental and Emotional Wellness: Acknowledge the challenges of taking a break from your regular running routine and explore strategies to stay motivated, celebrate small wins, and set new goals. 🎧 Stay Inspired: Find inspiration in stories of resilience, connect with the running community, and discover new ways to keep the fitness flame burning bright even when you can't hit the pavement. Remember, setbacks are temporary, but the lessons learned are invaluable. Tune in for practical insights, motivational tips, and a holistic approach to running and wellness during flu and cold season. Stay fit, stay healthy, and keep running with Let's Run Fit! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, your host B. Lit dives into an inspiring conversation with Coach Mack, also known as Coach Mackenzie, the brilliant mind behind Running with Bacon. Coach Mack shares her personal journey of going from despising running to embracing it with passion and purpose. Tune in as B. Lit and Coach Mack explore the strategies and mindset shifts that helped her develop a genuine love for running. They discuss actionable tips and techniques that can help you transition from hating to loving running and fitness. Discover how Coach Mack's health coaching business, Running with Bacon, empowers clients to uncover their own joy in running and transform their fitness journeys. With personalized coaching and expert guidance, Coach Mackenzie helps individuals overcome their challenges and develop a positive and fulfilling relationship with running. Want to connect with Coach Mack and learn more about Running with Bacon? You can find her on Instagram at @running.with.bacon, where she shares valuable running tips, inspiration, and updates on her coaching programs. Follow her journey and discover the possibilities of falling in love with running. For more information and to access a FREE workout plan designed to kickstart your running journey, visit Coach Mack's website at https://runningwithbacon.com/. This comprehensive plan, crafted by Coach Mackenzie herself, provides a structured approach to help you go from hating to loving running and fitness. Don't miss out on this opportunity to connect with Coach Mack, gain valuable insights, and unlock your full potential in running. Tune in to Let's Run Fit with B. Lit and get ready to be inspired on your path to embracing a love for running and fitness! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, join host B. Lit on an inspiring journey through the pages of Kathrine Switzer's 'Marathon Woman.' Discover the incredible story of the first woman to officially run the Boston Marathon in 1967, breaking barriers and paving the way for women in the world of running. Explore the challenges Switzer faced, the triumphs she celebrated, and the enduring impact she had on the running community. B. Lit delves into the pages of this captivating memoir, unraveling the historical significance of Switzer's journey and its relevance to today's running landscape. Whether you're a seasoned runner or just starting your fitness journey, this episode provides insights into the power of perseverance, the strength of community, and the motivation to overcome obstacles. From societal norms to personal struggles, 'Marathon Woman' serves as a beacon of inspiration for all. Tune in to learn how this remarkable story can reignite your passion for running, motivate your fitness goals, and deepen your appreciation for the evolving landscape of women's running. Don't miss this empowering episode that celebrates the spirit of trailblazing women and the boundless possibilities within every stride. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this power-packed episode of Let's Run Fit with B. Lit, join host B. Lit as we explore the awe-inspiring stories of three remarkable runners who have not only conquered personal challenges but have also become beacons of motivation for the running community. From Dawn White's transformative journey from weight loss to race directing, to Christine Rockey's resilience in the face of adversity, and Amy Haas's incredible cross-country half marathon challenge, this episode is a deep dive into the profound impact of running on physical and mental well-being. Discover the secrets of their success, gain insights into the principles of healthy running, and find inspiration to kickstart or enhance your own fitness journey. Whether you're a seasoned runner or just taking your first steps, these stories will leave you motivated, empowered, and ready to embrace the joy of running. Lace up your shoes, hit play, and get ready for a podcast episode filled with triumph, passion, and the transformative power of the run. Key Takeaways: Transformational stories of Dawn White, Christine Rockey, and Amy Haas Insights into the principles of healthy running and resilience Tips for motivation and conquering personal challenges The impact of running on physical and mental well-being Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of "Let's Run Fit" with host B. Lit, we embark on a transformative journey of self-discovery and empowerment. Joining us is Rishma, a Naturopathic Doctor and PhD, with over 20 years of experience in helping individuals achieve their physical and mental health goals. If you're someone who is just starting their fitness journey, struggling with motivation, and finding it challenging to make time for workouts, this episode is a must-listen. Rishma understands the hurdles you face and offers practical guidance to overcome them. Tune in as Rishma shares her expertise on "Embracing the Good Enough: from burnout to Balance." Together, we explore the power of setting realistic goals, managing expectations, and letting go of the pursuit of perfection. You'll discover how embracing your current starting point can prevent burnout and help you sustain a workout plan. Whether you're a beginner runner or someone seeking a healthier work-life balance, Rishma's insights will inspire you to redefine your approach. Learn how to understand your body better, identify what may be holding you back, and find the motivation to propel yourself forward. Don't miss out on Rishma's thought-provoking TEDx talk on intentional decision making. It's a powerful resource that complements the discussion in this episode. You can watch her inspiring talk on the official TEDx platform. Visit Rishma's website, www.livingxo.com, to explore more about her work and access additional resources to support your health and wellness journey. Join us on this captivating journey towards self-acceptance and sustainable progress. It's time to release self-doubt, embrace imperfection, and unlock your full potential. Get ready to transform your fitness journey with Rishma on "Let's Run Fit." Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, your host B. Lit takes you on an insightful solo journey into the world of run streaks. Discover the unparalleled benefits and potential pitfalls of running every day, whether you're a seasoned athlete or just starting your fitness adventure. Key Takeaways: Discipline and Motivation: Learn how a daily run builds unwavering discipline and serves as a powerful motivator, propelling your fitness journey forward. Improved Fitness and Performance: Explore how consistency in running can lead to noticeable improvements in speed, endurance, and overall athletic performance. Mental and Emotional Well-being: Uncover the mental health benefits of a run streak, from stress reduction to enhanced mood, creating a holistic approach to wellness. Drawbacks and Solutions: Understand the potential drawbacks of run streaks, including overuse injuries and burnout, and gain insights into maintaining a balanced and sustainable routine. Tips for Success: B. Lit provides practical tips for starting and maintaining a successful run streak, emphasizing the importance of recovery, adaptability, and realistic goal-setting. Listener Stories and Inspiration: Experience real-life transformations through inspiring listener stories, showcasing the diverse and profound impact that run streaks can have on individuals. Conclusion: Join B. Lit in unraveling the secrets, stories, and science behind run streaks. Tighten those shoelaces and get ready to transform your fitness journey, one stride at a time. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome back to Let's Run Fit with B. Lit! In this episode, we delve into the fascinating world of sleep optimization and circadian rhythms. Our guest, Dana Skoglund, an Ayurvedic health and mindset coach from Dana Skoglund Coaching, shares invaluable insights and practical tips for enhancing sleep quality, aligning with nature's cycles, and unlocking the secrets to peak performance. Here are the key highlights from this episode: Understanding the Importance of Sleep: Discover why quality sleep is essential for athletes and individuals striving for optimal health and performance. Learn how it impacts energy levels, digestion, weight management, and emotional well-being. Exploring Circadian Rhythms: Gain a deeper understanding of circadian rhythms, the natural cycles that regulate our sleep-wake patterns. Learn how aligning with these rhythms can enhance sleep quality and overall well-being. Practical Tips for Improving Sleep Quality: Dana Skoglund provides actionable strategies to improve sleep duration and quality. Discover how to create a sleep routine that aligns with circadian rhythms, establish a conducive sleep environment, and incorporate Ayurvedic principles for enhanced rest. The Connection Between Emotional Self-Care and Sleep: Explore the vital link between emotional well-being and sleep quality. Learn how building healthy habits using neuroplasticity can bridge the gap between intention and action, leading to better sleep and overall wellness. Tune in to this enlightening episode of Let's Run Fit with B. Lit to gain insights and inspiration for transforming your sleep and wellness routine. Whether you're an athlete seeking peak performance or simply someone looking to optimize your health, this episode will equip you with the tools to unlock a restful and rejuvenating sleep experience. Connect with Dana Skoglund Coaching: Facebook: facebook.com/DanaSkoglundCoaching Instagram: instagram.com/danaskoglund YouTube: youtube.com/user/danaskoglund Website: danaskoglund.com Learn more about Dana's programs including the "21 Days to Epic Sleep" Class: danaskoglund.kartra.com/page/GGS Stay updated with the latest episodes of Let's Run Fit with B. Lit by subscribing to the podcast on your favorite podcast platform. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome back to Let's Run Fit with B. Lit! In this extended episode, join host B. Lit for an in-depth exploration of effective training strategies to navigate the December holidays. Discover practical tips on surviving tempting holiday treats, staying on track during travel, and overcoming the mental challenges of unsupportive family members. Packed with actionable insights, this episode is your ultimate guide to thriving through the festive season while staying committed to your fitness goals. Tune in for expert advice, entertaining anecdotes, and a sprinkle of motivation. Grab your favorite drink, settle into your cozy spot, and let's dive into this holiday fitness journey together! #FitnessGoals #HolidayWellness #RunningMotivation Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome to Let's Run Fit with B. Lit, the ultimate podcast for anyone embarking on their fitness journey and in search of motivation and guidance to conquer their health goals. I'm your host, B. Lit, and today's episode is dedicated to a group of remarkable individuals: busy professionals. We understand the unique challenges you face—the juggling act of demanding careers, time constraints, and the constant battle to find work-life balance. To shed light on this crucial topic, we're joined by Shannon, a master certified health coach specializing in revitalizing the lives of professionals. Shannon has empowered countless individuals to reclaim their energy, improve sleep, manage stress, and even shed those extra pounds if desired. Her expertise is invaluable in helping professionals just like you achieve your physical and mental health aspirations. In this episode, we dive deep into the world of managing stress for busy professionals and uncover practical tips and strategies to foster a healthier work-life balance. We explore the telltale signs of excessive stress and the importance of prioritizing self-care in the midst of demanding schedules. Shannon shares invaluable advice on effective time management techniques, setting boundaries, and cultivating a positive mindset to overcome work-related challenges. But we don't stop there. We discuss burnout prevention and recovery, recognizing the warning signs, and implementing sustainable lifestyle changes that withstand the test of time. And as we wrap up our enlightening conversation, Shannon leaves us with actionable insights and key takeaways to guide professionals starting their fitness journey towards lasting success. Shannon is passionate about helping professionals reclaim their energy and achieve their health goals. If you would like additional guidance with taking back your energy by improving sleep, managing stress better, and/or losing 10 pounds or more to improve your health, she extends a generous offer. "I’d love to invite you to a free Zoom or phone call where we’ll talk about your goals and you’ll walk away with a personalized tip or two that you can put into place right away. There are links to schedule this on the top of my LinkedIn and Instagram profiles or you can find my contact information on www.eehealthcoaching.com. Please be sure to mention that you found me on the 'Let’s Run Fit with B. Lit' podcast!" To connect with Shannon, you can visit her LinkedIn profile at www.linkedin.com/in/shannondentice/ or find her on Instagram at https://www.instagram.com/shannondentice/. For more information about her coaching services and to access additional resources, visit her website at www.eehealthcoaching.com. Remember to subscribe to the podcast, share it with your friends, and leave us a review to spread the message of health, wellness, and achieving greatness through fitness. Now, let's dive into this empowering conversation and embark on a remarkable journey towards a healthier, more fulfilling life. Let's Run Fit! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this special episode of Let's Run Fit with B. Lit, we embark on a journey of gratitude within the world of running. Join us as we explore the transformative power of gratitude and its profound impact on the running journey. Discover how embracing gratitude enhances your running experience, deepens connections with fellow runners, and fosters a resilient mindset. We'll delve into the joy of racing, celebrating personal victories beyond the scale, and the beauty of finding fulfillment in the running journey itself. From the power of a growth mindset to the electrifying camaraderie of race day, we'll uncover the secrets to a more fulfilling and enriching running practice. Whether you're a seasoned runner or just starting your fitness journey, this episode offers insights and inspiration to elevate your running game. Tune in as we share stories, practical tips, and a wealth of knowledge to ignite your passion for running and help you lead a healthier, happier life. Don't miss this opportunity to explore the world of running through the lens of gratitude and celebrate the many blessings it brings to our lives. Stay connected with Let's Run Fit with B. Lit for more episodes that empower you to achieve your fitness and wellness goals while embracing the joy of the run. Key Topics: Gratitude in running Non-scale victories The power of a growth mindset Racing and camaraderie Embracing the running journey Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this empowering episode of Let's Run Fit with B. Lit, we sit down with Kristy, an incredible individual who has transformed her mindset around fitness and exercise. Join us as we dive into her inspiring journey from using exercise solely for weight loss and calorie burn to embracing a new perspective—one of strength, confidence, and body celebration. Kristy shares her personal experiences, starting with her remarkable 60-pound weight loss journey two decades ago. We explore the pivotal moments that led her to realize the limitations of focusing solely on the scale, and how she shifted her focus towards discovering new skills and celebrating what her body is truly capable of. Discover the sparks that ignited Kristy's passion for running, including her first half marathon and a thrilling 10K Spartan Trail Run. Through proper training and nutrition, she defied her own expectations and found empowerment in pushing past her comfort zone. Throughout this episode, Kristy offers valuable insights into her transformation, sharing the challenges she faced and the methods she employed to overcome them. Her story serves as a beacon of inspiration for those seeking to redefine their relationship with exercise, celebrating their bodies, and embracing a fitness journey that goes beyond weight loss. Make sure to follow Kristy's incredible journey on Instagram at @KleanEatingwithKristy for more insights, tips, and motivation. Get ready to be uplifted and motivated as we dive deep into the transformative power of a shifted mindset and the joy of movement. Don't miss this invigorating conversation on Let's Run Fit with B. Lit—subscribe now and get ready to lace up your shoes for a dose of inspiration! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this captivating episode of Let's Run Fit with B. Lit, host B. Lit delves into the often-overlooked world of running at the back of the pack. Discover the hidden treasures and profound joys that await those who choose to embrace the journey rather than the race to the finish line. Episode Highlights: The Power of Community: Explore the extraordinary camaraderie that forms among runners at the back of the pack. Learn how the support and encouragement of fellow runners can transform your fitness journey. Creative Self-Expression: Dive into the world of unique costumes and personal style that flourishes at the back of the pack. Uncover the freedom to express your individuality and add a splash of color to your runs. Unwavering Belief: Hear inspiring stories of self-belief and determination from runners who have found their place at the back. Discover how the resilience of others can ignite your own passion for running. Pure Enjoyment: Experience the sheer fun and delight of running when the pressure of being the fastest is lifted. Find out how to savor the moments, embrace the scenery, and relish the pure joy of the journey. Lifelong Connections: Learn about the lasting friendships and bonds forged in the pursuit of completing a race. Explore how these connections provide ongoing support and motivation. Guest Stories: Join special guests Sarah and Mike as they share their personal journeys of transformation and inspiration through running at the back of the pack. Fresh Perspective: Gain a renewed outlook on your fitness journey as you absorb the insights, laughter, and wisdom shared in this episode. Let's Run Fit with B. Lit invites you to reframe your approach to running and wellness. Whether you're a seasoned runner or just starting your fitness journey, this episode will leave you inspired and ready to find your own joy at the back of the pack. Don't miss this opportunity to discover the vibrant tapestry of experiences that await you in the world of running. Tune in, lace up your running shoes, and get ready to embrace the journey with B. Lit! Subscribe now to Let's Run Fit and stay connected for more inspiring episodes on health, wellness, and the joys of running. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode, we delve into the topic of running and exercise during pregnancy and postpartum with Jennifer, a passionate run coach who helps women fall in love with themselves through achieving run goals. Jennifer works with women at various stages of their fitness journey, particularly those who are just starting out and struggling with motivation and finding time for workouts. During our conversation, Jennifer shares valuable insights and expertise on understanding the body and mind during pregnancy and postpartum, as well as providing guidance on how to overcome common challenges and achieve physical and mental health goals. She emphasizes the importance of tailoring exercise programs to suit individual needs and safety, ensuring a positive experience for women during these transformative phases. We explore the benefits of staying active while pregnant and the considerations women should keep in mind when engaging in running or exercise during this time. Additionally, we discuss the postpartum period and the advantages of incorporating exercise into a woman's routine, along with the precautions and specific challenges that may arise. Jennifer also addresses the significance of mindset throughout the fitness journey and provides practical recommendations and tips for women embarking on their fitness journey during pregnancy or postpartum. From exercises and training methods to finding time for workouts and staying motivated, she offers valuable guidance to empower women to achieve their physical and mental health goals. Tune in to this inspiring conversation to gain valuable insights into running and exercise while pregnant and postpartum, and discover how Jennifer's expertise can help women navigate their fitness journeys with confidence and self-love. Connect with Jennifer on Instagram: @misadventuresofamarathoer Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, we dive deep into the hard lessons learned in the world of fitness and running, offering invaluable insights on how to overcome challenges and achieve your physical and mental health goals. Whether you're a beginner starting your fitness journey or an experienced runner looking for a fresh perspective, this episode is packed with practical advice and entertaining anecdotes. Join B. Lit as she uncovers the power of setting realistic and measurable goals using the SMART framework. Discover the benefits of cross-training and how it can prevent injuries and enhance your overall performance as a runner. Explore the vital connection between rest and recovery, and how practicing mindfulness can improve your training routine. Learn the art of finding your tribe and seeking support from like-minded individuals, whether through local running groups or online communities. Understand the significance of embracing the mind-body connection and incorporating self-care practices to maintain peak performance and mental well-being. This episode emphasizes the importance of persistence and consistency as the keys to long-term success in your fitness journey. Find out how to celebrate progress, stay motivated, and navigate through setbacks with adaptability and resilience. Whether you're aiming to conquer your first 5K or seeking to elevate your running game, this episode provides actionable tips, inspiring stories, and expert guidance to propel your fitness journey forward. Tune in and unlock the potential to transform your running and wellness experience to new heights! Keywords: fitness, running, health goals, overcoming challenges, SMART goals, cross-training, rest and recovery, mindfulness, mind-body connection, self-care practices, finding your tribe, staying motivated, persistence and consistency, wellness, fitness journey, running groups, online communities, beginner runner, seasoned runner. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

🎧 Tune in to this empowering episode of Let's Run Fit with B. Lit as we dive deep into the world of strength training with our special guest, Phung Tran. As an ACSM Certified Exercise Physiologist and founder of 'Bee-ing Active is Easy,' Phung brings science-based knowledge and a passion for empowering women to the forefront of fitness coaching. Join us as Phung shares her expertise on how strength training can revolutionize your fitness journey, particularly for runners and athletes. Discover the science-backed benefits of strength training, including enhanced athletic performance and improved mental well-being. Phung will debunk common misconceptions and fears surrounding strength training, offering practical advice to help you overcome obstacles and embrace the power within. In this captivating conversation, we'll explore key topics such as the physiological mechanisms behind strength training, tailoring strength training for runners, and the connection between mental health and physical activity. Whether you're a beginner looking to start your fitness journey or a seasoned athlete seeking to take your performance to new heights, this episode is a must-listen. Visit Phung's website and blog at beeingactiveiseasy.com/blog/ to access additional resources and dive deeper into her science-based approach to fitness coaching. Connect with her on Instagram @beeingactiveiseasy for daily inspiration and valuable fitness insights. Don't miss this episode packed with actionable tips, expert advice, and the motivation you need to unlock your full potential. Get ready to unleash your inner strength and achieve your physical and mental health goals! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this informative and entertaining episode of Let's Run Fit with B. Lit, we're delving into the essential topic of Effort vs. Heart Rate Based Training for running. If you're just starting your fitness journey or struggling with motivation, this episode is a must-listen! Discover the distinct methodologies of Effort and Heart Rate Based Training and their impact on your running performance. Learn how Effort-based training focuses on gauging your exertion level by tuning in to your body's signals, while Heart Rate-based training uses data from heart rate monitors to optimize intensity and track progress. Join host B. Lit as she breaks down the pros and cons of each approach, helping you decide which one suits your individual needs and goals. Gain insights into the simplicity and adaptability of Effort-based training, and uncover the objectivity and precision of Heart Rate-based training. Whether you prefer a more intuitive or data-driven approach to running, this episode provides valuable tips to improve your training and avoid burnout. Find out how to make the most of Effort and Heart Rate Based Training to propel your physical and mental health goals forward. Tune in to this enlightening episode and take your running to new heights! Don't miss out on uncovering the secrets to a stronger, more fulfilling fitness journey. Remember, the path to success starts with the right training method. Stay fit, stay motivated, and keep running towards your wellness goals with Let's Run Fit! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome to another enlightening episode of Let's Run Fit with B. Lit! In this episode, we delve deep into the realm of family fitness and explore the incredible benefits of incorporating your kids into your fitness routine while teaching them a healthy lifestyle. Our special guest, Jenna, is a devoted Christian mom, motherhood coach, and passionate advocate for health and wellness. Join us as we unravel the challenges faced by those who are just beginning their fitness journey – from struggling with motivation and finding time for workouts to understanding their bodies and discovering what may be holding them back. Jenna, with her extensive experience and expertise, offers invaluable insights and guidance to propel you forward in achieving your physical and mental health goals. Discover how to create a family-centric approach to fitness that fosters an environment of love, connection, and growth. Jenna shares practical strategies, fun activities, and expert tips to involve your kids in your workouts, develop healthy eating habits, and cultivate an active lifestyle that becomes an integral part of your family's daily routine. This episode serves as a powerful reminder that fitness isn't just a solo endeavor; it can be a transformative and enjoyable journey for the whole family. Learn how to strengthen your bond with your children while imparting essential life lessons about wellness, perseverance, and self-care. To stay connected and access more valuable resources, be sure to follow Jenna on Instagram at @purposeintended. Her uplifting content and practical advice will help you navigate the beautiful path of nurturing a healthy and purposeful life. Join us as we embark on this incredible adventure of family fitness, where health, happiness, and togetherness take center stage. Get ready to run towards a brighter, fitter future with Let's Run Fit with B. Lit! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Are you preparing for an upcoming race and wondering how to optimize your training leading up to the big day? Join us in this episode as we delve into the importance of tapering and provide you with expert tips on how to taper effectively for maximum performance and recovery. Tapering is a critical phase in your race preparation that allows your body to rest, recover, and peak at the right time. In this episode, we'll guide you through the process of tapering, explaining what it entails and why it's crucial for race day success. Discover the science behind tapering and learn how it can improve your performance, reduce the risk of injury, and enhance your overall race experience. We'll provide you with practical steps and strategies for implementing an effective tapering plan. From reducing mileage and intensity to fine-tuning your nutrition and hydration, we'll cover all the essential elements to ensure you arrive at the start line feeling fresh, energized, and ready to perform at your best. Whether you're a seasoned runner or new to the world of racing, this episode is packed with valuable insights and proven techniques to help you navigate the tapering period with confidence. We'll address common concerns and misconceptions about tapering and provide you with the tools you need to create a personalized tapering plan that suits your goals and fitness level. Don't miss out on this episode dedicated to mastering the art of tapering for your next race. Tune in and unlock the secrets to optimal performance and recovery during this crucial phase of your training. Remember to subscribe to the Let's Run Fit with B. Lit podcast on your preferred platform to stay updated on our latest episodes. For more running tips, coaching, and inspiration, follow us on Instagram @letsrunfitwithblit. Note: In this episode, we delve into the art of tapering for your next race. Discover why tapering is essential, how it benefits your performance, and what steps you can take to taper effectively. We provide practical strategies for reducing mileage and intensity, optimizing nutrition and hydration, and addressing common concerns about tapering. Tune in and unlock the secrets to arriving at the start line feeling rested, recovered, and ready to conquer your race! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Get ready to ignite your race day excitement as Let's Run Fit, hosted by the vibrant and energetic B. Lit, presents a thrilling episode entirely dedicated to the electrifying world of race planning! Whether you're a seasoned marathoner yearning for a personal best or a first-time runner about to conquer your inaugural 5K, this episode is your ultimate guide to unlocking unparalleled success. Join us as we unravel the secrets of setting exhilarating yet attainable goals and creating a meticulously tailored training plan that harmonizes with your unique fitness level and aspirational spirit. But that's just the beginning! Brace yourself as we dive headfirst into the dynamic realm of optimizing nutrition, hydration, and rest, empowering you to supercharge your performance and embrace swift, effective recovery like never before. Prepare to shatter pre-race jitters and tap into the unyielding power of our expert tips and techniques, designed to elevate your confidence and invigorate your mental fortitude. Feel the adrenaline rush as we explore a kaleidoscope of invigorating warm-up methods that will prepare your body to unleash its full potential on the big day! But wait, there's more! Brace yourself as we unravel the well-guarded secrets of mastering pacing strategies, conquering a multitude of terrains, and deftly navigating those thrilling yet unpredictable race-day surprises that add spice to your running adventure. So, fellow runners, don't merely settle for lacing up your shoes; instead, join us on this transformative journey through the captivating art of race planning. It's time to unlock the floodgates of your potential and surge towards unprecedented achievements. Are you ready? Tune in now and let's propel your race game to unimaginable heights with Let's Run Fit and the exuberant host B. Lit leading the way! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome back to "Let's Run Fit with B. Lit" for Part 2 of our enlightening conversation with Esther Avant. Last week, we covered some incredible ground on fitness and motivation, and today, we continue the discussion, diving into the world of nutrition. In this episode, Esther reveals the six exercise and nutrition "big rocks" that will combat overwhelm and help you see results in less time. She shares invaluable insights into how to optimize your nutrition and exercise routines for maximum impact. But that's not all! Esther is here to provide you with even more resources to support your health and weight loss journey. Make sure to follow her on Instagram @Esther.Avant for daily tips and inspiration. And don't forget to visit estheravant.com/cheatsheet to grab her free cheat sheet packed with additional strategies. And that's not all she has to offer! Esther invites you to join her Live Diet-Free Facebook Group, a supportive community where you can connect with others on a similar path. If you're ready to dive deeper, check out her self-paced online course, "Weight Loss Mindset Mastery." All these valuable resources can be found in the links in her bio. Get ready to uncover the truth about motivation, transform your nutrition approach, and gain the tools you need to achieve your health and weight loss goals. Let's continue our journey with Esther Avant on "Let's Run Fit with B. Lit"! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Welcome to Part 1 of an incredible two-part episode on "Let's Run Fit with B. Lit." In this episode, we had the privilege of sitting down with Esther Avant, a sports nutritionist, personal trainer, and health & weight loss coach. Esther shares her expertise on the three keys to making your health and fitness a priority, even as a busy working mom. She dives deep into the importance of self-care, finding balance, and unleashing your confidence. You'll walk away with practical tips and valuable insights to help you kickstart your fitness journey. But that's not all! Esther offers even more resources to support you on your path to a healthier lifestyle. Make sure to check out her Instagram page @Esther.Avant for daily inspiration and updates. And don't forget to visit her website at www.estheravant.com/cheatsheet to grab her free cheat sheet with additional tips and strategies. Wait, there's more! Esther also invites you to join her Live Diet-Free Facebook Group, where you can connect with a supportive community of individuals on a similar journey. And if you're looking for a comprehensive self-paced online course, be sure to explore her "Weight Loss Mindset Mastery" program. You can find all these links in her bio. Don't miss this captivating episode with Esther Avant, and get ready to embark on a transformational journey towards your health and well-being. Let's run fit together! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in this episode as we dive into the transformative power of Jeff Galloway's renowned RunWalkRun method and how it has revolutionized our running journey. This is an unpaid endorsement of the method, driven purely by our personal experiences and the positive impact it has had on our running consistency and performance. We explore the fundamentals of the RunWalkRun method, created by running icon Jeff Galloway. Discover how incorporating strategic walk breaks into your runs can enhance your endurance, reduce the risk of injury, and improve overall running efficiency. Whether you're a beginner or an experienced runner, this method offers a practical approach to sustainable running. We'll also share our own journey of adopting the RunWalkRun method and the noticeable improvements we've experienced in our running performance. From increased stamina to faster recovery times, this method has transformed our running routines and helped us achieve our goals. If you're curious about incorporating the RunWalkRun method into your own running regimen, this episode is packed with valuable insights and tips. Learn how to get started, find resources, and optimize your training using Jeff Galloway's proven techniques. Don't miss out on this episode that celebrates the effectiveness of the RunWalkRun method and its potential to elevate your running experience. Tune in to explore the benefits and possibilities it offers, and gain inspiration to take your running to new heights. Remember to subscribe to the Let's Run Fit with B. Lit podcast on your preferred platform to stay updated on our latest episodes. For more running tips, coaching, and inspiration, follow us on Instagram @letsrunfitwithblit. Note: In this episode, we share our personal journey with the Jeff Galloway RunWalkRun method and the positive impact it has had on our running performance. Explore the fundamentals of the method, understand its benefits, and learn how you can incorporate it into your own running routine. This episode serves as an authentic testament to the effectiveness of the RunWalkRun method and its potential to transform your running experience. Tune in and get ready to unleash the power of RunWalkRun!

In this episode of Let's Run Fit with B. Lit, host B. Lit is joined by renowned plant-based nutrition expert Toussaint Stewart, author of the book "Plant Based 101: Whole Food to Whole You." Together, they explore the transformative power of plant-based nutrition in unlocking your body's potential for faster times and better health. Toussaint Stewart, also known as @Iam.toussaintstewart on Instagram, brings a wealth of knowledge and experience to the discussion. They delve into the science-backed benefits of plant-based nutrition, going beyond just fueling workouts to enhancing overall wellbeing. From understanding the essential macronutrients needed for peak performance to discovering plant-based alternatives that optimize recovery, this episode leaves no stone unturned. Discover how nourishing your body with plant-based nutrition can lead to increased energy, improved endurance, and faster recovery times. B. Lit and Toussaint share practical tips, delicious recipes, and answer burning questions in the interactive Q&A session, ensuring you have actionable takeaways to implement in your fitness journey. If you've ever wondered how plant-based nutrition can fuel your workouts and elevate your health, this episode is a must-listen. Unleash the power of plant-based fuel and tap into your body's true potential. Don't forget to follow Toussaint Stewart on Instagram @Iam.toussaintstewart for more insights and inspiration. Grab a copy of his book "Plant Based 101: Whole Food to Whole You" to delve deeper into the world of plant-based nutrition and its incredible impact on overall wellbeing. He offers free coaching calls, as well as a free Intentional Friday call where he gives you tips on living an intentional life towards wellness. Tune in to this episode of Let's Run Fit with B. Lit to embark on a journey towards a fitter, healthier you through the wonders of plant-based nutrition. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this episode of Let's Run Fit with B. Lit, host B. Lit takes you on an informative and entertaining journey through the world of hydration gear. As a fitness and running podcast catering to those just starting their fitness journey, B. Lit understands the struggles of staying motivated and finding time for workouts. That's why this episode focuses on hydration gear, a crucial aspect of achieving physical and mental health goals. Join B. Lit as they explain why hydration is important for runners and how it can impact performance. Discover the various types of hydration gear available, such as traditional water bottles, handheld running bottles with straps, hydration belts, and hydration packs. Explore the pros and cons of each option, gaining insights into which gear may work best for you. But it doesn't stop there! B. Lit also discusses alternative hydration strategies like running near water fountains, hiding water bottles on your course, or even having support from a friend in a car or on a bike. These creative approaches will help you stay hydrated, even on longer runs or in areas with limited water sources. Additionally, get a glimpse into how often to hydrate and what types of fluids to consume during your runs. While this episode provides a brief overview, B. Lit promises future episodes dedicated to diving deeper into hydration and providing personalized hydration plans. If you're ready to quench your thirst for knowledge and discover the gear that will revolutionize your running experience, tune in to this episode of Let's Run Fit with B. Lit. Get ready to hydrate like never before and unlock your true running potential. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this inspiring episode, we sit down with Christian Owens, a former sprinter turned multiple-time marathoner on a mission to qualify for the prestigious Boston Marathon. Join us as we delve into Christian's running journey, from his early days as a sprinter to his transformation into a long-distance runner. Christian shares his personal experience and insights on transitioning from sprinting to marathon running. He discusses the challenges he faced, the adjustments he made to his training approach, and the mindset shift required to excel in long-distance races. Discover how Christian's training has evolved over the years and the strategies he employs to improve his marathon performance. As a dedicated fireman in Arkansas, Christian also highlights the impact running has had on his physical and mental well-being. Learn about his training routines, key workouts, and the lessons he's learned along the way. Whether you're an aspiring marathoner or looking to take your running to the next level, Christian's advice and experiences will inspire and motivate you. If you're curious about the transition from sprinting to long-distance running or simply interested in hearing an incredible running journey, this episode is for you. Tune in to gain valuable insights, tips, and motivation from Christian Owens' story as he shares his passion for running and the pursuit of his Boston Marathon dream. Make sure to subscribe to the Let's Run Fit with B. Lit podcast on your favorite podcast platform to stay up to date with our latest episodes. And for more running tips, coaching, and inspiration, be sure to follow us on Instagram @letsrunfitwithblit. Note: Join us as we chat with Christian Owens, a former sprinter who has successfully transitioned into the world of marathon running. Discover his training journey, the challenges he faced, and the advice he has for anyone looking to make a similar transition. Christian's story is a testament to the transformative power of running and the rewards that come with pushing your boundaries. Don't miss out on this insightful episode!

Join us for an exciting episode where we explore the unique experience of running on a cruise ship. Whether you're a dedicated runner or someone who wants to maintain their fitness routine while on vacation, this episode is packed with valuable tips and insights. In this episode, we'll guide you through the best locations and methods for running on a cruise ship. From finding the ideal running spots on the ship to timing your runs, we cover everything you need to know to make the most of your running experience at sea. We'll also discuss important considerations such as fueling properly, staying hydrated, and tracking your distance while onboard. If you're someone who enjoys staying active and wants to continue your workout routine even during your cruise vacation, this episode is a must-listen. Discover practical strategies for incorporating running into your daily activities on the ship, ensuring that you maintain your fitness goals while enjoying your time at sea. Whether you prefer running on the ship's designated tracks, exploring outdoor decks, or utilizing the ship's fitness facilities, we provide tips to help you optimize your cruise ship running experience. We'll address common challenges you may encounter and offer solutions to make your runs enjoyable and effective. Tune in to this episode to learn how to make the most of your cruise ship running adventure. Don't let your vacation derail your fitness progress—discover the secrets to running on a cruise ship and staying active while enjoying all the amenities and experiences offered on board. Be sure to subscribe to the Let's Run Fit with B. Lit podcast on your favorite podcast platform to stay updated with our latest episodes. And for more running tips, motivation, and inspiration, follow us on Instagram @letsrunfitwithblit. Note: In this episode, we dive into the exciting topic of running on a cruise ship. Whether you're a fitness enthusiast or simply want to maintain your running routine during your vacation, we've got you covered. Join us as we share valuable tips on finding running spots, timing your runs, fueling properly, and tracking your distance while onboard. Learn how to make the most of your cruise ship experience while staying active and energized. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us for an engaging conversation with Gina Gorcesky, a teacher, runner, and fitness enthusiast, as we explore the topic of making time for running. In this episode, B. Lit and Gina share insights, tips, and practical advice on how to prioritize running amidst a busy schedule. If you're a new runner struggling to find the time for your workouts, this episode is for you. We discuss effective strategies to carve out time for running and address common challenges that may hinder your consistency. From time management techniques to incorporating running into your daily routine, we provide actionable steps to help you stay motivated and committed to your running goals. Gina shares her personal experiences and offers valuable advice based on her own journey of balancing running with her professional and personal life. You'll gain insights into the mindset and habits that can support a consistent running routine, even when life gets busy. Whether you're a working professional, a busy parent, or someone with multiple commitments, this episode provides practical tips for integrating running into your lifestyle. Discover the benefits of prioritizing your fitness goals and how running can positively impact other areas of your life. Tune in to this insightful episode and learn how to make time for running while managing your other responsibilities. Don't let a busy schedule hold you back from achieving your running aspirations. Make sure to subscribe to the Let's Run Fit with B. Lit podcast on your preferred podcast platform to catch our latest episodes. For more valuable running tips and inspiration, follow us on Instagram @letsrunfitwithblit. Note: In this episode, we engage in a candid conversation with Gina Gorcesky, a teacher, runner, and fitness enthusiast, about the challenges of making time for running. Together with B. Lit, we explore practical strategies, tips, and advice for new runners seeking to find the time to prioritize their workouts. Discover effective time management techniques, habits, and mindset shifts to incorporate running into your busy schedule. Tune in and learn how to strike a balance between your fitness goals and daily commitments. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in this informative episode as we explore the various types of fuel that can power your runs. Whether you prefer natural food sources or sport-engineered products, we've got you covered. Discover the importance of fueling your body during a run and learn when and how much you need to optimize your performance. We dive into the world of intra-run fueling, discussing the different options available to runners. From easily digestible snacks to energy gels and sports drinks, we explore the pros and cons of each and provide insights into their effectiveness. Learn about the nutrients and energy sources that are essential for sustained performance and how to incorporate them into your running routine. Our discussion encompasses the timing of fuel intake, offering guidance on when and how frequently you should refuel during your runs. Understanding the significance of proper fueling can enhance your endurance, prevent fatigue, and improve overall performance. Whether you're a beginner or a seasoned runner, this episode will provide valuable information to help you make informed choices about the fuel you consume during your runs. Fuel your runs effectively and optimize your energy levels to achieve your running goals. Don't forget to subscribe to the Let's Run Fit with B. Lit podcast on your preferred podcast platform to stay updated with our latest episodes. For more running insights, tips, and inspiration, follow us on Instagram @letsrunfitwithblit. Note: In this episode, we delve into the topic of intra-run fueling and discuss the various types of fuel you can consume during your runs. From natural food options to sports-engineered products, we explore the benefits and considerations for each. Discover the optimal timing and quantities for fuel intake to enhance your running performance. Tune in and learn how to nourish your runs effectively. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this inspiring episode, we sit down with Matt, a remarkable individual whose life has been profoundly transformed by running. Join us as we delve into his personal journey and explore the numerous ways in which running has had a positive impact on his physical health, mental well-being, and social connections. Discover how starting a running routine can bring about significant improvements in various aspects of life. We discuss the powerful effects of running on social health, highlighting the opportunities for camaraderie and community that arise through running groups, clubs, and events. Matt shares his experiences of how running has enhanced his mental health, providing a sense of clarity, stress relief, and personal growth. We also delve into the transformative effects of running on physical health, discussing the physiological benefits, increased energy levels, and improved overall fitness. Matt's story serves as a testament to the incredible potential running holds to positively impact our lives. Additionally, we address the common obstacles that might hinder someone from embracing running and provide practical tips for overcoming them. We emphasize the importance of mindset and offer strategies to cultivate a positive and empowering perspective towards running. Join us for this motivating conversation and discover the transformative power of running. Get ready to be inspired and motivated to hit the pavement, knowing that running has the potential to change your life in profound ways. Don't forget to subscribe to the Let's Run Fit with B. Lit podcast on your preferred podcast platform to stay up-to-date with our latest episodes. For more running insights, tips, and inspiration, follow us on Instagram @letsrunfitwithblit. Note: Tune in to this episode as we explore the life-changing effects of running. Our special guest, Matt, shares his personal journey and the remarkable impact running has had on his physical, mental, and social well-being. Gain valuable insights and motivation to embrace running as a catalyst for positive change in your own life. Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

In this exciting episode, we embark on a journey through the spectrum of race distances offered at local races. Join us as we delve into the distinctive challenges and rewards of races ranging from 5Ks to Full Marathons. Whether you're a seasoned racer seeking new insights or someone contemplating their first race, this episode is a must-listen! Gain a comprehensive understanding of what each race distance entails, including the 5K, 10K, half marathon, and full marathon. Discover valuable tips on how to approach these races, compare them to one another, and explore important aspects such as fueling strategies and optimal timing for peak performance. The Let's Run Fit with B. Lit podcast is your go-to resource for run coaching, tips for beginner runners, guidance on getting started, strategies to enhance your running performance, and a wealth of running tips. Don't miss out on the opportunity to broaden your knowledge of race distances and improve your running prowess. Subscribe to our podcast on your favorite podcast platform to stay up-to-date with our latest episodes. For more running inspiration and valuable content, follow us on Instagram @letsrunfitwithblit. Note: Join us as we delve into the world of local races, exploring the unique experiences offered by different race distances. From shorter sprints to the ultimate endurance challenge, this episode provides a comprehensive guide to help you navigate your race choices. Tune in and elevate your running journey to new heights! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in this episode as we sit down with Roscoe Griffin, the president of the Grand Strand Running Club, to explore what a running club can do for you and your running journey. Learn how joining a running club can provide you with the motivation, support, and resources you need to take your running to the next level. Discover the sense of camaraderie that comes from having fellow runners in your corner, the exciting events and opportunities offered by running clubs, and the ways in which they contribute to the local community. Tune in and unlock the game-changing potential of joining a running club. Our guest, Roscoe Griffin, President of the Grand Strand Running Club and a runner who has covered enough miles to go all the way around the world, shares his insights and experiences, inspiring you to embrace the power of running clubs. In addition to this enlightening discussion, the Let's Run Fit with B. Lit podcast offers expert run coaching, valuable tips for beginner runners, guidance on getting started, practical strategies to improve your running, and a wealth of running advice. Subscribe to our podcast on your preferred platform and stay connected with us on Instagram @letsrunfitwithblit. Discover the incredible benefits of joining a running club and how it can transform your running routine. Whether you're a beginner seeking support or a seasoned runner aiming for growth, this episode provides invaluable insights into the impact of running clubs. Don't miss out on this opportunity to elevate your fitness journey! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Are you ready to embark on your fitness journey but unsure where to begin? Look no further than Episode 07 of "Let's Run Fit"! In this episode, we'll guide you through the essential steps to kickstart your fitness routine, whether you prefer the gym, working out at home, or hitting the pavement for a run. Join us as we delve into the different options available for starting your fitness routine. We'll share valuable insights on planning your workouts, ensuring safety during exercise, and selecting the right attire for optimal performance. Whether you're a beginner or someone seeking to add variety to your existing routine, this episode is packed with practical tips and inspiration. Discover the benefits and considerations of gym workouts, video workouts at home, and outdoor running. Gain valuable insights on structuring your workouts, staying motivated, and overcoming common challenges. Whether you're aiming for weight loss, improved cardiovascular health, or overall well-being, this episode has something for everyone. Tune in to "Let's Run Fit" to get inspired and start your fitness journey today. Subscribe to the podcast on your preferred podcast player to stay up to date with future episodes. For additional content, tips, and engaging discussions, be sure to follow B Lit on Instagram at @letsrunfitwithblit. Don't let hesitation hold you back any longer. Take that first step toward a healthier and more active lifestyle. Join us in Episode 07 as we guide you through the process of starting your fitness routine. Remember, every journey begins with a single step. Let's run fit together! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in Episode 06 of "Let's Run Fit" as we sit down with the remarkable Christine Rockey, a local elite runner who has achieved remarkable feats in her running career. In this engaging conversation, we'll delve into Christine's inspiring journey, from her humble beginnings to her present-day status as a top-level runner. Discover the story behind Christine's rise to becoming a local elite runner as she shares her experiences, challenges, and adventures along the way. Gain insights into her training regimen, techniques, and strategies that have propelled her to achieve extraordinary results. As a seasoned marathon runner with over 90 marathons under her belt, Christine brings a wealth of knowledge and expertise to the conversation. With her doctorate in physical education and her role as a teacher at the Road Runners Club of America (RRCA), she offers valuable insights and guidance for runners of all levels. Whether you're a beginner looking to improve your running or an experienced athlete seeking to take your performance to new heights, this episode is packed with inspiration and practical tips. Tune in to learn from the best and get motivated to elevate your own running journey. No matter where you are on your running path, this conversation with Christine Rockey, PhD, will leave you inspired and equipped with valuable insights to fuel your running aspirations. Subscribe to the "Let's Run Fit" podcast on your preferred podcast player to ensure you don't miss any future episodes. For additional content, updates, and engaging discussions, follow B Lit on Instagram at @letsrunfitwithblit. Prepare to be inspired and motivated as we explore the extraordinary achievements of a local elite runner. Lace up your shoes, tune in, and let's run fit together! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in Episode 05 of "Let's Run Fit" as we dive deep into the world of running shoes. In this informative episode, we'll explore the essential components that make running shoes a crucial part of every runner's equipment. Discover the latest technology behind creating the perfect pair of running shoes and gain insights into choosing the right pair for your needs. We'll discuss the key factors that differentiate one running shoe from another, exploring what makes a quality running shoe and how it can impact your performance and comfort. Additionally, we'll delve into understanding your own stride and gait, helping you identify the features and characteristics to look for when selecting running shoes that best suit your unique running style. Whether you're a beginner runner or an experienced athlete, this episode is packed with valuable information to enhance your understanding of the running shoe landscape. Tune in to learn everything you need to know about your favorite pair of running shoes, from the technology behind them to optimizing their benefits for your running journey. Join us as we explore the intersection of performance, comfort, and style in the realm of running shoes. Subscribe to the "Let's Run Fit" podcast on your preferred podcast player to ensure you don't miss any future episodes. For additional content, updates, and engaging discussions, follow B Lit on Instagram at @letsrunfitwithblit. Prepare to elevate your running game and make informed decisions about your running shoe selection. Lace up your shoes, tune in, and let's run fit together! Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit

Join us in Episode 04 of "Let's Run Fit" as B. Lit sits down with the remarkable Dawn White, a passionate runner who transformed her love for running into a fulfilling career as a professional race director. Get ready to be inspired as Dawn shares her journey from a novice runner to becoming the race director of the biggest series in the Myrtle Beach area. Discover the challenges Dawn faced along the way and the invaluable lessons she learned while pursuing her passion. She'll delve into the transformation of her running hobby into a successful career, offering insights into the dedication, perseverance, and unwavering love for the sport that fueled her path. Tune in to hear Dawn's inspiring story and gain a deeper understanding of what it takes to become a race director. She'll provide valuable insights into the role of a race director, discuss the steps to embark on this career path, and share her own experiences as a dedicated runner. Dawn White, a race director for NS Promos with extensive experience, including working with Run Disney and participating in numerous marathons, brings a wealth of knowledge to this conversation. Her expertise and passion for the sport will leave you motivated and equipped with valuable insights for your own running journey. Don't miss this captivating episode that offers a unique perspective on the running world. Subscribe to the "Let's Run Fit" podcast on your preferred podcast player and follow B. Lit on Instagram at @letsrunfitwithblit for additional content, updates, and engaging discussions. Get ready to be inspired and discover how a love for running can lead to fulfilling career opportunities. Lace up your shoes, tune in, and let's run fit together! Run Myrtle Beach Facebook https://www.facebook.com/runmyrtlebeachNext Step Performance Training Facebook  https://www.facebook.com/CoachDawnWhite Next Step Performance Training IG: nextstep_perf_training Dawn White Facebook -Dawn J. White IG-dawnwhite_24 Email [email protected] [email protected]

Join us for an exhilarating conversation in Episode 03 of "Let's Run Fit" as B Lit sits down with Sarah B, a remarkable multiple-time Spartan Mud Runner and avid road racer. Sarah shares her inspiring journey, discussing her training experiences and triumphant moments in conquering these challenging events. Get ready to delve into the physical and mental demands of mud runs as Sarah recounts her personal encounters with grueling obstacles and the unwavering mental toughness required to overcome them. Discover what motivated her to venture into the world of fitness and how she continues to stay motivated on her journey. Whether you're a seasoned Spartan runner or someone seeking a thrilling new challenge, this episode is packed with valuable insights and advice. Sarah offers tips on training for mud runs, discusses the essential gear needed, and answers common questions for those venturing into the world of mud runs for the first time. Join us as we explore the exhilarating realm of Spartan races, tapping into Sarah's expertise and passion. Her experiences and guidance are sure to inspire you to push your limits, embrace new challenges, and embark on your own Spartan journey. Don't miss out on this captivating episode! Subscribe to the "Let's Run Fit" podcast on your favorite podcast player to catch every enlightening conversation. For additional content, updates, and engaging discussions, follow B Lit on Instagram at @letsrunfitwithblit. Get ready to be motivated, inspired, and empowered as we uncover the world of Spartan racing together. Lace up your shoes, challenge yourself, and let's run fit! Find Sarah on Instagram @fat.2.fit.ginger Instagram: @letsrunfitwithblit Facebook: letsrunfit TikTok: @letsrunfit