How are your stress levels these days?

About 80% of Americans say they feel some degree of stress in their daily lives.

Of course, some feel stress more often than others, but the fact is, we are a stressed-out society.

Not dealing with stress can have all kinds of health and wellness implications including weight gain, high blood pressure, cardiovascular disease, depression, and a host of other issues.

Having a daily stress management practice is imperative if you want to be a healthy happy human.

And one of the most powerful ways to manage stress is to practice mindfulness.

So in this episode, I explain the power of practicing mindfulness and why it might be the best gift you can ever give yourself.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 227. The Power of Practicing Mindfulness appeared first on Running Lean with Patrick McGilvray.

We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race.

Should you start slow and then try to finish fast?

Should you start fast and try to make up some time for when you inevitably slow down at the end of a race?

Should you focus on your heart rate? Your cadence? Your current pace or average pace?

Believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for practically every runner.

Today I will answer the question, “What’s the best pacing strategy”, so you can go out there and crush your Spring race this year.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 226. What’s the Best Pacing Strategy? appeared first on Running Lean with Patrick McGilvray.

One of the most powerful things you can do to improve your health and fitness is to regularly push past your comfort zone.

This might seem obvious to you and pretty basic, but it’s an area where most people really struggle.

The idea of getting uncomfortable is easy to understand, and most people say they’re more than willing to get uncomfortable.

But when they come face-to-face with their own discomfort, all those good intentions go out the window.

Most people end up running back to the safety and security of their well-constructed comfort zones.

So today on the podcast, it’s all about pushing past your comfort zone so you can grow, evolve, and become the most badass version of yourself yet.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 225. Pushing Past Your Comfort Zone appeared first on Running Lean with Patrick McGilvray.

17 years ago I finally made the decision to give up drinking alcohol.

This was not a decision that came quickly or easily, I had been drinking daily for many, many years.

I got to a point where my life was not what I wanted it to be.

I wanted more for myself and alcohol was standing between me and the person I ultimately wanted to be.

So today on the podcast, how I experienced freedom from alcohol, got my life back, and became healthier and happier than I ever thought possible.

Click here to get on the waitlist for my Alcohol Freedom program.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 224. How I Experienced Freedom from Alcohol appeared first on Running Lean with Patrick McGilvray.

There’s a lot of interesting food advice being given out these days by health and fitness “experts.”

One in particular that has stood out to me lately goes something like, “Take a few days each week and go crazy! Eat whatever you want! You don’t want to be too restrictive with your diet!”

I’ve done a lot of thinking about this idea, in fact, I even tried it…for a while.

I’ve learned a lot about this principle in the last few months and today I share my thoughts with you about it.

In this episode of the Running Lean podcast, I explain the problem with eating whatever you want and offer a better way to do things.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 223. The Problem with Eating Whatever You Want appeared first on Running Lean with Patrick McGilvray.

Have you ever found yourself at the end of a sleeve of Oreos or at the bottom of a bag of potato chips and thought…did I really just eat all that?

I know I have…and too many times to count!

If so, then you have probably been doing some mindless eating.

Mindless eating is something we have all done at one point or another, and it’s something you can absolutely change.

You don’t have to continue to eat mindlessly, there are some practical things you can do to change this behavior.

So today on the podcast, what mindless eating is and how to stop the mindless eating once and for all.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 222. How to Stop the Mindless Eating appeared first on Running Lean with Patrick McGilvray.

If you’ve ever trained for a marathon then you know that sacrifices have to be made in order to achieve that goal.

You have to put in a lot of hours on the weekends running in the cold.

You have to give up time with your family and friends.

You endure sore legs for days and you’re tired all the time.

You are more than willing to sacrifice these things in order to run that race.

How about when it comes to losing weight?

What are you willing to sacrifice in order to hit your weight loss goal?

In this episode, I take a deep dive into the kinds of sacrifices we all have to make in order to lose weight and keep it off.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 221. What Are You Willing to Sacrifice to Lose Weight? appeared first on Running Lean with Patrick McGilvray.

A lot of runners are told not to lose weight while training for a race.

There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with all of it.

I believe there’s a right way and a wrong way to lose weight as a runner, even when you’re training for an event like a half or full marathon.

In this episode of the Running Lean podcast, can you…and should you lose weight while training for a race?

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 220. Should You Lose Weight While Training for a Race? appeared first on Running Lean with Patrick McGilvray.

If you’ve ever changed your eating habits or started exercising on the weekends instead of partying, and your friends have told you that you’re boring then this episode is for you.

Every day I talk to people who want to lose weight and improve their health and fitness and one of the reasons they struggle is because it all seems so boring.

They don’t want to give up their exciting lives will all the exciting food that goes along with it.

In this episode, I share some unconventional ideas about how being boring can actually be good for you.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 219. Being Boring Can Actually Be Good for You appeared first on Running Lean with Patrick McGilvray.

If you want to lose weight and keep it off, you probably already know that you have to change your diet.

This is obvious and we all know this, but that’s where most people stop.

They change their diet and they see some results but it rarely lasts because they’ve only changed their behavior, not the thinking that drives the behavior.

They keep slipping back into old eating patterns because they haven’t changed the thoughts that created those patterns in the first place.

If you think you can change your diet but not your thinking, you are always going to struggle.

So today on the podcast, if you want to change a behavior and make it last, then you have to change how you think.

Work With Me

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for Runners

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 218. You Have to Change How You Think appeared first on Running Lean with Patrick McGilvray.

Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance. While there are many methods out there that are designed to help you improve your endurance, there are a few key principles that most runners overlook. So today on the podcast, I share 5 ways to improve your endurance to help you run longer and make running easier in general.

The post 217. 5 Ways to Improve Your Endurance appeared first on Running Lean with Patrick McGilvray.